Hello everyone. I’m not a complete beginner and have sort of lifted weights for a few months but my circumstances have changed and I need some advice. I am currently 16 years old, 6’2, 210 lbs, unsure of bf%, a relatively online calculator would be great.
Overall I am aiming to cut down my bf% to about 10% and build up muscle for rugby season (the spring for me). I’m currently concentrating on fat loss until I reach about 10% before trying to build more muscle but I can’t make it to the gym most days. As a summer job I have been working in construction and in 3 weeks I have managed to lose 10 lbs. Unfortunately this loss is plateauing somewhat as I haven’t lost much recently (it was probably the shock my body received from working 10 hours a day). I eat clean and eat on average something like 6 meals throughout the day (not huge meals).
My usual diet looks something like:
Breakfast: Generally a large bowl of fruit topped with plain yogurt and granola, sometimes 2 eggs, slice of tomato and 2 slices of whole grain bread made into a sandwich
Mid-morning snack: Something like 2 nature valley or whatever bars for energy as well as some fruit like cherries (the bars are relatively healthy each containing about 150 calories and 3 grams of protein, I eat them mainly for energy)
Lunch: 2 homemade wraps (nothing processed about them) containing a variety of vegetables and usually chicken or sliced steak (normally chicken), 591 ml of gatorade
Mid-afternoon snack: usually 2 cups of fruit like grapes or something
Dinner: A variety of vegetables, garden salad (homemade vinaigrette dressing), and usually chicken or other meat
Before bed snack: umm…whatever there is. Usually something containing protein. Today it was a nutrition muffin (or something of the sort) with a bunch of omega 3 fatty acids, a bunch of dietary fiber and 10 grams of protein.
Plus a whey protein shake throughout the day (3 scoops, 710 mL) Overall I suppose I’m eating around 3000 calories a day?
I work 5 days a week with each day ranging between 8-10 hours. I normally get home at about 6:30-7pm. I also do HIIT while I’m at home for the hell of it. I probably burn around 5000 calories a day (physical job + HIIT). Should I be eating a lot more? It already feels like I am eating plenty already. Also should I look into a body-weight training program (I can’t access a gym at the moment) to help combat loss of lbm? If I do start one I’d have to up my caloric intake even more. Also any advice on my diet is appreciated (I do realize that I am not eating enough protein), advice on getting protein would be appreciated too. Also my step mum is anti peanut butter lol. Thanks for advice in advance!