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I’m 18 years old, 5’8″ and 175 pounds at about 14% bodyfat. I used to weigh 200 pounds at 16% bodyfat, but I felt too big and bulky so I’ve been on
a diet. I lost some weight but now I’m stuck. I’d like to stay at my current weight and reduce my bodyfat to 8%–10%. Can you help me out? Thanks.
You currently eat 1,800 calories per day, just more than 10 calories per pound. That’s an extremely low calorie count and may mean your body has slowed its metabolism to conserve its resources. Your protein intake isn’t bad at 240 grams, or just more than1 gram per pound of body- weight. Your carb intake for fat loss is also solid at 150 grams, just less than 1 gram per pound. Your fat intake, however, is too low at 30 grams per day, which can slow fat loss, inhibit muscle gain and lower your testosterone levels.
To gain some muscle while dropping fat, start by increasing your fat and protein intakes to get your calories up, and make some minor modifications to your daily diet. Change your preworkout meal to just one scoop of Elite Gourmet protein. The fast- digesting whey will help with muscle growth, and dropping the carbs from the bread will maximize fat-burning during your workout. After you train, add some fast carbs to your protein to really boost hypertrophy. Also drop the potato at dinner; you want to avoid fast-digesting carbs later in the day. Replace it with fibrous vegetables such as broccoli or zucchini and a salad, which is lacking in your diet.
To prevent your metabolism from falling again and to keep fat-burning on track, add a high-carb day once a week by eating 2–3 times the amount of carbs you get in the sample diet at right. These changes will bring your daily calories up to about 2,400 (more than 13 per pound), protein to 285 grams (more than 1.5 grams per pound) and carbs to 160 (still less than 1 gram per pound). At 65 grams, your fat intake is now more than double.
2,400 calories, 285 g protein, 160 g carbs, 65 g fat