I'm currently skinny fat, currently lean-bulking. My age is 16, and I weigh 62kg with 180cm (136.4 lbs, 5'9")
Normally, my diet is as follows:
- On days I workout or if I'm active during the day, I eat up to 2000kcal
- When I'm inactive during the day, I eat around 1650kcal
The proportions are as follows (regardless of the day)
- 50% Carbs
- 23% fat
- 27% protein
- Try for a max of 45g sugars and at least 20g fiber
I go to the gym 3x/week and do HIIT 2x/week.
Will this diet work over the long term until I'm big enough to cut, and are there other nutrients that I need to track? What about cheat meals, and is this a good diet plan and workout program?
EDIT 1 :
Ok, Thanks for the responce.
But, from what I've seen in this video ( https://www.youtube.com/watch?v=GqN--zcMrmQ ), this guy tells me to cut up to 20% below maintenance until I'll have 15% BF to bulk. I want to measure my BF. But a lot of people seem to do it on their hands. And because I'm skinny fat, I don't have much fat on my arms, but have a lot on my belly, love handles, etc. So how do I measure body fat on my self ? And also, I think body recomposition would work on me, since I'm a 'noobie gainer' and that would mean a little bit of a cut / stay at maintenance
Now, sorry for not specifying my program.
When I go to the gym (2x/week) I do mostly chest (bench, incline bench, push-ups, etc.) + other compound movements (deadlifts) Out of the 2 days/week that I do this, I at least 1x do a 10min HIIT on the treadmill after I do this (1min intense, 1min slower). As for the chest workout I do mostly 3 sets of 7-11 reps (to failure, rest is 35s-minute). As for the deadlifts it differs but around 5x5.
Next, at home (1x/week) I do biceps, triceps (dumbells) and body-weight training. And finally, HIIT (1x or 2x/week) I like to do a dumbell HIIT training, based on this video : https://www.youtube.com/watch?v=VQZJlSAuOTc I changed couple of the exercises, but It's basically really similar.
I always used to eat less than others. So it seems a lot to eat 2300kcal for me as a 16yo. So,as for the diet, I changed it recently. my TDEE was around 2000-2400 calories. But for me (as I said, for a 16 y.o. with a lot body fat it seems like a lot) But still, I now eat around 2250kcal when inactive, and around 200-400kcal more when I'm active. I track my food and as for my macros, it differs every day, but it's now around 46% carbs, 26% protein and 28% fat (of course it differs, but it stays around these numbers)
Daily, I try do not overcome 45g of sugar, and try to eat at least 22g of fiber. I eat quite a lot of Whole-grain foods (bread, toast-bread etc.) and I don't know if that's OK (it fits the diet and macros)
From what I read, I think my testosterone levels are quite low. I don't want to go to some test to see how much, but I'd like to increase the levels, so daily, I try to eat natural almonds (around 15g daily), eggs (not everyday), want to buy some kind of natural peanut butter, and other things, which could increase testosterone levels
From the time I was young, I always hated vegetables and fruits. Now I'm trying to eat as much as I can, but I just can't stand most of them. I can eat vegetables in soups, or cooked vegetables, but I'm just unable to eat some most uncooked vegetables. I'm able to eat 'raw' (uncooked) carrot, brocolli, garlic, radish, and thats about it. As I said, I eat i guess all vegetables if cooked (I dont know why that is) And fruit, I eat apple, oranges, strawberrys rarely, bananas, and again, thats about it.
Thanks in advance for the help :).