Hi, what's up. I was just browsing and I saw your post. I usually stick to the Modern Arnis and FMA threads, but I felt I might be of help here.
I bodybuild, and I was looking into entering some contests, so I might be of assistance.
Dieting tips; here are some tips. It sounds like your in the cutting phase of your program. I'm not going to write up an entire program, but here are some things that might help:
1. Don't eat 3 hours before bed; calories that you intake then are generally either stored, or they sit in the digestive system, disrupting your sleep. If your stomach is queasy, eat something w/o substance, that will soak up the digestive juices (rice cake, saltine cracker, etc).
2. Get good rest: sleep depravation can cause your metabolism to slow during the day, and decreased energy levels can cause you to retain more fat then normal.
3. Come up with a proper diet plan. WRITE IT DOWN! Then stick to it as best as you can. Make sure your getting at least 1 gram of protien per lb. of body weight. This will allow you to preserve muscle tissue while you lose the fat.
4. Eat 6-8 tumes a day! Seriously. I am not kidding. Don't eat more food, just spread it out more. By eating multiple times you keep your metabolism at optimum levels, and your body will not feel the need to store fat. You will digest protien and vitamins/minerals better this way as well.
5. Cutting calories: essentially to lose fat, you have to cut calories. Don't let it be protien calories, however! What I like to do is find an average of my daily caloric intake in the off-season (I count my calories for 5 days and average it out). I break it up into %; What % of Protien, Carbs, and Fat my calories consist of. Then I can figure out what would be best for me to cut.
Then pick the kind of diet you'll go on; Low Carb & moderate fat, or Low Fat and Moderate Carb. Either tends to work, it just depends on the person. If you want to find out how many calories you should have while dieting, here is a good formula:
Fast metabolism: 13*bodyweight= Daily Caloric Intake (DCI)
Medium metabolism: 12* bodyweight=DCI
Slow Metabolism: 11* bodyweight=DCI
I suggest getting a good book on calorie counting and dieting. Dieting is easy if done properly, but it can be disasterous if not, so BE CAREFUL!
6. Cardio: do cardio 3-6 times a week depending on your metabolism. It should consist of a sustained rate for 30-60 min. When you do cardio is very important. Do it either in the morning, or after a workout (weightlifting). Your glucous and muscle glicagen levels are at their lowest at these times, so you will burn fat instead of the carbohydrates that are circulating through your system.
7. I assume that you lift weights, so maintain a weightlift program, and tailor it too the "cutting phase" of your workout. In other words, NOW IS NOT THE TIME TO LIFT HEAVY! If your lifting for power and size while your dieting, your contradicting yourself, and your risking injury. Now is the time to concentrate on higher reps with good strict form, and working all of those auxillary Muscles. Lower your rest time between sets, too. Add supersetting, drop-sets, and circuit training to your repitoire as well. It is very important to continue to work out regularly while dieting, or you risk losing hard earned Muscle mass.
8. Suppliments: Diet and excersise is WAY more important than wasting money on suppliments. If you have the $, however, stick to Protien powders, Multi-vitamins, Fiber, ZMA, or Amino Acids. DO NOT waste your $ on Thermogenics such has Hydroxicuts or Thermadryne, or anything like that. Your to0 young for it; I feel that it will do you more harm than good. Stay away from Creatine when getting cut; it can aid the building process, but it causes water retention big time.
9. Do everything gradually! Too many people jump right into freaky diets, and they don't see the results that they're looking for. Lowering your calories, and dropping carbs should be a gradual process. When I diet down I go from Mass building (4000-5000 calories daily) to my optimum dieting intake (2,100 calories daily), but it takes about 1 month to get there because I do it gradually. Again, pick up a good book on dieting and bodybuilding (and not some fad diet book) and follow the guidelines.
10. KNOW WHEN TO STOP!!!
I cannot stress this enough. At your age, you should be trying to focus on building as much muscle mass as you can, and avoid dieting too drastically. Your body is still growing, and dieting down too much or too often can stunt this process. I know it's gettin' hotter out, and you want the summer abs to show, but just be careful. Set your goals realistically, and stop when you reach them. Know when enough is enough. A lot of people don't know when to stop dieting down, or when to take a break, or when to make a change, and they ruin their physic.
These are just some tips. I hope I made some sense, and I hope I helped!
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