Sport 14 yrs, diet for six pack?

Sport Fitness
G

Gus1

0
14 years old
Male
173 cms
56 kgs
Bodyfat unknown

3 gym sessions a week, 3 football (AFL) training sessions a week (2 training, 1 game)

My first goal is to get a six pack. I don't have a diet set up, my BMR is 2200 calories. So to lose weight should i be eating around 1850 calories a day?

Having a look around, i should be having 7 meals a day? A few questions...

Can i eat the same things everyday?

Do i need to have 40% protein and carbs, and 20% fat every meal?

Do i just need to get a meal plan for 7 meals a day, with 40/40/20 and not going over 1850 calories a day?

I'm confused about all this, so i might've missed something out.
 
Eating the same foods everyday can work out fine as long as it is a spot on diet. Don't worry so much about the macronutrient breakdown as much as meal timing, getting all of your protein, carbs, and good fats in at the right times of the day. Paired up with a good routine, you should be golden - have a look around the nutrition and weight training sections, you'll find tons of useful information there. :)
 
Wait a minute. Your losing weight to get a 6pac? Bulk up first if you want to do that. 56kg isn't much. You want to drop to what 53? At 14 your growing. Cutting your calories is stupid. I got mine when I was 13, and believe me I didn't cut calories to get it. It partly came due to the fact I exercised my abs 3x per week and they got more defined and bigger. Don't do stupid things like lose weight just to say you have a 6 pack.
 
Woodt said:
Wait a minute. Your losing weight to get a 6pac? Bulk up first if you want to do that. 56kg isn't much. You want to drop to what 53? At 14 your growing. Cutting your calories is stupid. I got mine when I was 13, and believe me I didn't cut calories to get it. It partly came due to the fact I exercised my abs 3x per week and they got more defined and bigger. Don't do stupid things like lose weight just to say you have a 6 pack.
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Hold on. I've been reading around a bit, and have seen that around 12% body fat is when abs usually start to show on a male. My abs arn't showing, so I guess my body fat isn't at 12%. So how do you get that number down?

I've also read that 75% of how you get abs is what you eat.

I've also read that most people have a decent set of abs- they just have a layer of fat over the top.

So how can you tell me not to cut calories?
 
It's early, so my math may be off, but doesn't that make you roughly in the 5ft 8inch, 125 pound range? that's pretty skinny, I think that last thing you need is to cut, especially at 14.

It is true that diet has a ton to do with defined abs, as there is usually a lot of fat covering them, therefore a billion crunches a day won't really help. In your case, however, if I got my math right, then you sound like you are "skinny fat" - basically that you do not have too much fat hiding your muscles, just not enough muscle definition in relation to the fat that you do have.

Start a well rounded lifting routine, including some decent ab work. Eat enough to promote muscle growth. Being 14, you need to be careful, your body isn't done growing completely, and I would recommend getting with a personal trainer who has worked with teens, at least to get started in the right direction.
 
5 foot 8, 123 pounds, yes. I'm only looking to cut the fat off my stomach. I once was about 65kgs (around age 12), or about 146 pounds. And shorter.

I would describe myself as the opposite to skinny fat. My abs are fairly hard (when i tence i cant push into the abs...but nothing visual changes). And there's a layer of fat over the top.

Pretty much, I don't know what to do. I want a 6 pack, have been reading around the site, but it seems confusing to me...I just don't know how to get a 6 pack.

EDIT- Did you miss the part about 3 gym sessions a week? I've been going for 8 months, if that helps/gives more info about me.
 
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Gus said:
I'm only looking to cut the fat off my stomach.
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That would the be the absolute dream of most everybody, and after two kids, that includes myself.

I'm still waiting for reality to change and make it possible, but alas, nothing yet. :(

In the mean time, diet and exercise are all we got.

I would go for a bulk, to build more muscle, then cut after that. Trying to cut two pounds of fat off of one area just isn't going to work (and it doesn't sound like you have much fat to spare:) - that's a good thing by the way).
 
deschain said:
That would the be the absolute dream of most everybody, and after two kids, that includes myself.

I'm still waiting for reality to change and make it possible, but alas, nothing yet. :(

In the mean time, diet and exercise are all we got.

I would go for a bulk, to build more muscle, then cut after that. Trying to cut two pounds of fat off of one area just isn't going to work (and it doesn't sound like you have much fat to spare:) - that's a good thing by the way).
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I don't mean literally get a pair of scissors and cut the fat off...

One of my friends has a good six pack, and he eats crap. I eat a lot better than him. But, he does nippers (surf lifesaving, state level), waterpolo (national level), runs, and swims a lot.

Could I get a six pack if I ran (a lot)?
 
LOL:D

Oh, good cuz I thought you were really going to cut fat off! (j/k)

What I meant was, we all have somewhere we desperately want to lose fat from, but we don't get the luxury of having the power to choose where we lose fat. As in, you may have barely an ounce of fat on your body, except on your abdominal area, but you still don't get to choose to lose fat from there. Your body determines where you will lose fat, you don't.

Running, or any other cardio exercise, can help, as can lifting weights.
 
Honestly, If you want a 6pack just do this.
Eat more, good foods, it sounds as if losing weight would do bugger all.
Do core strength work, and ab exercises. Maybe start lifting, or just do pullups, pushups etc.
Run, that would get you fitter if nothing else.

So basically what I am outlining is you getting in shape, gaining some lean muscle, and eventually your abs should start shaping through.

RE your friend. I'm a bit like that, however it's the exercise he does. And swimming keeps you fit and lean. So if he has the body, and does the exercise he should keep in shape even if he eats ****. Don't worry about other people though.
 
Woodt said:
Honestly, If you want a 6pack just do this.
Eat more, good foods, it sounds as if losing weight would do bugger all.
Do core strength work, and ab exercises. Maybe start lifting, or just do pullups, pushups etc.
Run, that would get you fitter if nothing else.

So basically what I am outlining is you getting in shape, gaining some lean muscle, and eventually your abs should start shaping through.

RE your friend. I'm a bit like that, however it's the exercise he does. And swimming keeps you fit and lean. So if he has the body, and does the exercise he should keep in shape even if he eats ****. Don't worry about other people though.
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Ok, thanks.

When you say start lifting, you mean lift free weights right? Because at the gym I just use machines.

Thanks everyone.
 
going the gym 3x a wk is good but if your not doing the correct training you might not be getting the results you should be.
post up your routine.
 
Free weights are generally better. However if you have state of the art machines they may be better to develop you a bit first. I know people at my health club who have built slabs upon slabs of muscle with machines. But then again, the machines at my club are top of the top.
 
multi-joint exercises allow for the largest loads. It's important to teach new trainees how to recruit high threshold motor units in order to build strength and size. But even more important, the aforementioned exercises build intermuscular coordination at a significantly faster rate than single-joint, isolation exercises.

Overall, trainees' motor skills are greatly improved with compound exercises. When trainees perform nothing but single-joint, machine-based exercises, their motor skills end up being a mess. Since compound exercises are more challenging to the central nervous system (CNS), they're the ideal choice.
 
Ok thanks for the free weights tip
 
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