So I've been stuck for a while in trying to lose some fat. I'm not too concerned about how much I actually weigh, I don't care to be at pro BB'er levels of body fat, and I'm not interested in completely starving myself and not being able to eat the foods I enjoy. I do know that I could be leaner than I am now, and would like to get there.
I read articles on T-Nation every day, and honestly, am just confused when it comes to planning my nutrition. I'll read from some of the most popular and well-repsected guys on here and they all seem to agree on some things, and contradict each other on others. Some even seem to contradict themselves in different articles. I don't know - maybe I'm just dumb.eat 3 meals a day, or 6 meals. Use this supplement 1 hour before your workout, and use this one a half hour before. Sip this during it, and drink this or eat that afterwards. Don't eat these foods if you want to lose fat, but do eat these same foods if you want to boost testosterone (which should help lose fat?), and so many other things.
I get the general gist of things - eat protein, don't eat shit, or at least too much, drink water, etc. But I'm looking for just some more specific ideas of how I should eat.
I'm 17 years old, and right now I'm training twice a day, about 4 or 5 days a week. I haven't noticed any signs of overtraining, I'm not getting sick, I'm still continuing to build strength, I'm still getting faster (I'm a track athlete), I'm sleeping as much as I can (I wake up at 4 AM for my job, so I don't always get the 8-9 hours I need; it's usually more like 7), and I'm building muscle. I don't kill myself in my workouts, and I really just go so often because I just plain like it. It's fun for me, it keeps me busy, and I like it better than drinking or getting high, which is what most of the guys I go to school with fill their summer with. And I do take days at a time to rest, or at least back off the weights. I don't go fullblast nonstop. My opinion is that this will all change in a few years, as I age, and I'll have to back off then, but I'll worry about that when it comes.
I'm 200-ish pounds, and I think around 20% (?) body fat. I've got pretty big and muscular thighs, butt, and upper back, but I've got a gut, and some love handles, and my chest and arms never seem to be very "defined" which I guess could just be my build, or possibly some excess fat. I don't know.
I typically just eat a shake after my morning workout, as that's all I have time for (I work, then workout, then eat before I take some college classes and go to my second job). I usually throw in a couple bananas, like 4 raw eggs, flax seeds, peanut butter, plain Greek yogurt, and milk. If I have them around the house, I'll throw in spinach leaves and avocados. And maybe some oats. It tastes good, it's quick, as far as I know it encompasses the food groups I should have, and yeah...I like the taste.
For lunch, it's usually just a couple PB&J's, or meat and cheese sandwhiches, or tuna sandwiches, and a big glass of milk (I love milk). That's usually all I can think of to eat, or have time for.
Dinner varies - whatever my mom makes, which could mean a lot. Hispanic foods, Italian foods, casseroles, brats/burgers, or whatever. If we don't cook it's probably gonna be some pizza. I tend to get home around 6, and just want to eat something quick before I go workout again and then come home to study.
I've considered trying supplements - I don't know what, and I'd prefer to not spend money on that, but if people recommend that I guess I'd be open to it. Jim Wendler and Mark Dugdale both have listed shakes they ate after every meal as teenagers, and they're similar to my breakfast one, and I don't mind the idea of getitng bigger or weighing more, but maybe that's counterintuitive if I'm trying to lose some fat. It's not impossible though.
Anyway, just looking for some tips as far as meal planning goes and what to eat, or if supps are recommended, which ones. Does that breakfast shake after a lifting session sound good? Should I try to incude more fruits/veggies, more protein, more...whatever? I try to stay away from sugar, but give in occasionally.
Appreciate any info or help I get. Thanks