I am 17, and I used to be really skinny, but I had great cardiovascular health. I decided to bulk up and I started bodyweight exercises and ate at a surplus. The thing is, I gained a lot of fat and muscle, and I don't want to lose the muscle completely while burning fat. I am 170 cm and during the summer, I was 52 kg; now I am 65 kg. I want to drop to 60 kg and do a recomp, I know recomp is possible only for beginners but I only exercised muscle for 5-6 months. When I was skinny I did go to a gym but I only got skinnier so yeah I think I can do it but I don't know how.
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With a small calorie deficit (around 15% below TDEE), high protein intake (2g/kg) and an adequate program, you'll reach your target weight in 3-3.5 months while losing mininum lean muscle mass.– Neria NachumCommented Jan 9, 2016 at 20:46
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2@NeriaNachum - Instead of commenting, you should make that an answer. Answering in comments is not what the system is designed for.– JohnP ♦Commented Jan 11, 2016 at 16:23
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Without knowing body composition etc. it's difficult to provide safe, effective, meaningful advice. Aim to lose a ~0.2-.5 kg/wk at the most, keep your nutrient intake at safe levels, and don't stress about it. You're too young to stress about this, and rushing it while still developing isn't good.– Dave NewtonCommented Jan 14, 2016 at 16:00
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1For those, like me, confused by the terminology, a recomp is recomposition, the act of losing fact while gaining muscle.– Sean Duggan ♦Commented Jan 14, 2016 at 17:49
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1 Answer
You need to reduce your calorie intake so you have a small calorie deficit (around 200kcal/day would be good, 500kcal/day as an absolute maximum) - this will facilitate the weight loss. However at the same time you need to be very disciplined with what you eat, maintaining a high protein intake and continuing to work out is key to maintaining your muscle mass.
Be careful not to try and lose the weight too quickly - at 17 it is possible you are still growing, and your body needs the fuel to do so.
