-Wolverine wrote I recently got gym membership and I play for a local football/soccer team. I am only 16 and all the temptations are real, I want to lose body fat and there is not much healthy meals around my house. My mother said she would buy what I need to start eating healthy and I want to know would anyone be able to give me a rough idea of what to be eating.

I have football training on Tuesdays and Thursdays, football matches on a Sunday so I go to the gym on Mon/Wed/Fri (Not Saturday to allow myself rest for the match the following day).

We have just done our trials for this years season and I am fairly confident I made it to highest category in my age which is a big jump in level of fitness and strength.

So I want to eat healthy to lose my body fat and I have no idea what meals I should be having every day. Im sick of just eating food out of bordem. I am not 'big'. I weigh around 11.4 stone one day but then I would lose .4 when I dont have fatty foods for one day.

I have the motivation to go gym its just the motivation to eat healthy foods so if anyone could give me a rough meal plan for the week I would greatly appreciate it.

Im no expert but i have researched this fairly heavy.
Let me start off with saying :

The only thing that matters is you eat less calories than you consume

you dont need to exercise to lose weight , exercising just means you can consume more calories while still losing weight.

so for example if someone was not exercising they would have to eat 2000 calories , but with them exercising a few times a week they could eat 2400 calories (Not accurate just giving a example) and therefore will help someone who has trouble with eating alot of food , They still have to restrict it but its more food and no negative effects on them.

so the first thing you do is find out your maintenance calories (Google a maintenance calorie calc) and deduct 500 from that number.

eg , your maintance is 2500 , - 500 = 2000 so you eat 2000 calories a day.

now the only thing that matters is that you hit 2000 calories a day , exercising helps too.

things that help include (You can google these things or post will get too long)

Green tea
HIIT cardio
cold showers
Intermittent fasting

so for meals it doesent really matter , as long as you eat only the amount of cals your meant too (maintance cals - 500)

but try get a equal amount of each macro nutrient (Protien / fat / carb) in each meal

so

33% carbs , 33% protien 33% fats (It doesent have to be exact , just dont do like 70% carbs and 15% for the other 2)

ok so

protien :

eggs
chicken (Meat in general)
fish
milk
protien powders / bars
youghurt

etc

Carbs

Potatoes
veg
oats
fruit
bread etc

fat

olive oil
cocunut oil (Other oils)
nuts and things like peanut butter
avacodes

etc

hope that helps.

Chicken and rice roughly a 5 times a day, every 2 hours. Put some green veg in it also like Brocolli.

CompleteDesigns wrote

-Wolverine wrote I recently got gym membership and I play for a local football/soccer team. I am only 16 and all the temptations are real, I want to lose body fat and there is not much healthy meals around my house. My mother said she would buy what I need to start eating healthy and I want to know would anyone be able to give me a rough idea of what to be eating.

I have football training on Tuesdays and Thursdays, football matches on a Sunday so I go to the gym on Mon/Wed/Fri (Not Saturday to allow myself rest for the match the following day).

We have just done our trials for this years season and I am fairly confident I made it to highest category in my age which is a big jump in level of fitness and strength.

So I want to eat healthy to lose my body fat and I have no idea what meals I should be having every day. Im sick of just eating food out of bordem. I am not 'big'. I weigh around 11.4 stone one day but then I would lose .4 when I dont have fatty foods for one day.

I have the motivation to go gym its just the motivation to eat healthy foods so if anyone could give me a rough meal plan for the week I would greatly appreciate it.

Im no expert but i have researched this fairly heavy.
Let me start off with saying :

The only thing that matters is you eat less calories than you consume

you dont need to exercise to lose weight , exercising just means you can consume more calories while still losing weight.

so for example if someone was not exercising they would have to eat 2000 calories , but with them exercising a few times a week they could eat 2400 calories (Not accurate just giving a example) and therefore will help someone who has trouble with eating alot of food , They still have to restrict it but its more food and no negative effects on them.

so the first thing you do is find out your maintenance calories (Google a maintenance calorie calc) and deduct 500 from that number.

eg , your maintance is 2500 , - 500 = 2000 so you eat 2000 calories a day.

now the only thing that matters is that you hit 2000 calories a day , exercising helps too.

things that help include (You can google these things or post will get too long)

Green tea
HIIT cardio
cold showers
Intermittent fasting

so for meals it doesent really matter , as long as you eat only the amount of cals your meant too (maintance cals - 500)

but try get a equal amount of each macro nutrient (Protien / fat / carb) in each meal

so

33% carbs , 33% protien 33% fats (It doesent have to be exact , just dont do like 70% carbs and 15% for the other 2)

ok so

protien :

eggs
chicken (Meat in general)
fish
milk
protien powders / bars
youghurt

etc

Carbs

Potatoes
veg
oats
fruit
bread etc

fat

olive oil
cocunut oil (Other oils)
nuts and things like peanut butter
avacodes

etc

hope that helps.

I was going to try and be helpful but he pretty much nailed it..

Guy got it but if you need more help go on bodybuilder.com

Eat a lot of Grains, carbs (healthy carbs), a lott of protein/lean meats, no beer/pop/soda/sugary drinks, fruits and veggies, and stay away from fast food and fried foods.