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BODY TRANSFORMATION PLAN: MALE - TEEN - FAT LOSS
Chapter 3: Nutrition

Step 1: Watch The Video Guide
Step 2: Get the Plan Below
Step 3: Go To Next Chapter

Male Teen Fat Loss Nutrition Video Recap

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Why isn't everyone who trains consistently shredded to the bone? The answer is nutrition. Only when you combine the right training program with proper nutrition will you lose fat and build muscle. Nutrition is an exercise in determination, which means you have to be consistent each and every day.

But eating for fat loss doesn't have to mean starvation diets of only chicken breasts and broccoli. Follow the tried and true strategies for meal plans and timing, and you too can be the proud owner of a truly ripped physique.

How many calories should you consume?
LBS | KILOS 3-5 times per week
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Recommended Daily Caloric Intake:  

This calculator estimates your suggested caloric intake for fat loss and is optimized for people weighing over 115 pounds. You shouldn’t consume less than 1200 calories per day or you may risk compromising your nutrition.

Example Meals for Male Teen Fat Loss

The example meals below are based on a 2250 calories per day fat loss diet. You may need to adjust the amounts of foods to meet your individual caloric needs.

Meal 1

Egg Whites

Egg Whites

7 Eggs Calories: 120
Fats: 0 Grams | Protein 25 Grams | Carbs 0 Grams
Whole Egg

Whole Egg

1 Egg Calories: 92
Fats: 7 Grams | Protein 7 Grams | Carbs 0 Grams
Oats

Oats

1/2 Cup Uncooked Calories: 156
Fats: 3 Grams | Protein 6 Grams | Carbs 27 Grams

Meal 2

Natural Peanut/Almond Butter

Natural Peanut/Almond Butter

1 Tbsp Calories: 105
Fats: 8 Grams | Protein 4 Grams | Carbs 4 Grams
Wheat Bread

100% Whole Wheat Bread

2 Slices Calories: 138
Fats: 2 Grams | Protein 7 Grams | Carbs 23 Grams
Strawberries

Strawberries

8-10 Berries Calories: 40
Fats: 0 Grams | Protein 0 Grams | Carbs 10 Grams

Meal 3

Chicken Breast

Chicken Breast

5 Oz Calories: 234
Fats: 5 Grams | Protein 44 Grams | Carbs 0 Grams
Sweet Potato

Sweet Potato

6 Oz Calories: 154
Fats: 0 Grams | Protein 3 Grams | Carbs 35 Grams
Broccoli

Broccoli

1 Cup Calories: 35
Fats: 0 Grams | Protein 3 Grams | Carbs 6 Grams
Olive Oil

Olive Oil

1.5 Tsp Calories: 59
Fats: 7 Grams | Protein 0 Grams | Carbs 0 Grams

Meal 4

Chicken Breast

Chicken Breast

5 Oz Calories: 234
Fats: 5 Grams | Protein 44 Grams | Carbs 0 Grams
Brown Rice

Brown Rice

1 Cup Cooked Calories: 218
Fats: 0 Grams | Protein 4 Grams | Carbs 45 Grams
Spinach

Spinach

3 Cups Calories: 21
Fats: 0 Grams | Protein 3 Grams | Carbs 3 Grams
Avocado

Avocado

5-6 Slices Calories: 70
Fats: 6 Grams | Protein 1 Grams | Carbs 4 Grams

Meal 5

Tilapia/White Fish

Tilapia/White Fish

5 Oz Calories: 181
Fats: 4 Grams | Protein 37 Grams | Carbs 0 Grams
Brown Rice

Brown Rice

1/3 Cup Cooked Calories: 73
Fats: 0 Gram | Protein 2 Grams | Carbs 15 Grams
Broccoli

Steamed Mixed Vegetables

1 Cup Calories: 118
Fats: 0 Grams | Protein 3 Grams | Carbs 12 Grams

Meal 6: Post-Workout

Protein Shake

Protein Shake

1 Serving Calories: 130
Fats: 2 Grams | Protein 25 Grams | Carbs 4 Grams
Post Workout Carbohydrate

Post Workout Carbohydrate

1 serving Calories: 130
Fats: 0 Grams | Protein 0 Grams | Carbs 30 Grams

Keys To Your Nutrition Success

Don't Starve

The most important rule for getting shredded is this: abs are built in the kitchen. If you're working hard in the gym, you must work harder in the kitchen. While you might think that you need to starve to get shredded, this isn't the case! If you cut your calories too much, you'll actually store body fat and your results will come to a screeching halt.

( Expand All )

Fat Burning Metabolism

What To Eat And How Much?

Hydration

Workout Nutrition

Cheat Meals

Weekends And Restaurants

Final Word on Nutrition for Male Teen Fat Loss

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You now have the tools at your disposal to build a monumental body. Be consistent, pack your meals, down your calories, and enjoy the results. Follow the roadmap we've provided, and don't let anyone stop you from transforming your life.

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