As the title of my thread says, I am 14 years old and sitting at around 207 pounds. For more information, I am around 5'7". The summer just started and I saw this as a good opportunity to change my ways for the better. I also want to preface this by saying I am quite interested in intermittent fasting and OMAD (one meal a day).
I am watching a lot more fitness related videos online and I can say I've learned a few things, but this is somewhere I'm lost on. I have no idea how many calories I need per day, and what macros go along with it. Any number I've seen has been absurdly high for actual fat loss, like 2500~ calories and 190 grams of protein.
I just don't see how that's possible to do. 2500 calories seems like too much for fat loss, and feels like it would be nearly impossible to burn that all to a caloric deficit. With the protein, 190 grams just seems really hard to cram into one meal.
I'm also confused by how many carbs and fat I should have, because for that I'm just not sure. I know I should keep carbs low because they spike insulin from what I've heard, so 20% carbs, 30% fats, and 50% protein should work. I just don't know how much 20/30/50 percent is for me. I also am concerned about my micro nutrients but supplements can help that, so macros are more important right now.
What I am really asking I guess is how many calories should I need and why, along with the macros and how to fit them into one meal for fasting. Any help would be greatly appreciated! If you have any questions, feel free to ask.
I am watching a lot more fitness related videos online and I can say I've learned a few things, but this is somewhere I'm lost on. I have no idea how many calories I need per day, and what macros go along with it. Any number I've seen has been absurdly high for actual fat loss, like 2500~ calories and 190 grams of protein.
I just don't see how that's possible to do. 2500 calories seems like too much for fat loss, and feels like it would be nearly impossible to burn that all to a caloric deficit. With the protein, 190 grams just seems really hard to cram into one meal.
I'm also confused by how many carbs and fat I should have, because for that I'm just not sure. I know I should keep carbs low because they spike insulin from what I've heard, so 20% carbs, 30% fats, and 50% protein should work. I just don't know how much 20/30/50 percent is for me. I also am concerned about my micro nutrients but supplements can help that, so macros are more important right now.
What I am really asking I guess is how many calories should I need and why, along with the macros and how to fit them into one meal for fasting. Any help would be greatly appreciated! If you have any questions, feel free to ask.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2KqDpf0
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