Young Calorie Counters

What is the recommended Body Fat Percentage for me? I am 14 and I want to gain muscle and lose fat

a normal body fat percentage should be 20%-22%....but then again thats for adult women...but im sure if ur developed it will be the same percent

Girls: Obese if body fat is 32 percent or higher. Overweight if body fat is between 22-31 percent. Healthy range is between 14-21 percent.

Here is the link to the article

 http://life.familyeducation.com/weight/nutrit ion-and-diet/46767.html

You are still growing and should eat a minimum of 1800 calories.  More if you excersise.  Try to eat your veggies and fruit.  Lean meats like chicken and turkey, yogurt for protein.  Stay away, or limit junk food.

Take care. :+)

actually, a healthy "fit" percentage is 21-23%

I am 31 and my body fat percentage was 18% last week when I had it measured.

Samantha

When i am trying to gain muscle. I eat 1 small whole grain breakfast. 1 low sugar, low calorie, soy drink. With enriched calcium and 1 vitamin. and 1 piece of fruit.

I have 1/2 a protien powerbar for snack.

Lunch (healthy something, salad without dressing, etc...)

1/4 protien powerbar for snack again.

Dinner, (whatever is being made)

1/4 protien powerbar for snack again.

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I carry a protien soy drink, low cal, low sugar. Or another protien enriched drink.

I carry an extra powerbar incase i miss a meal, or get really hungry.

- remember if you eat, small amounts often, your body things your eating more often. Stop even if your still a little bit hungry and go excersize. Do 20 reps with each weight. or 200 sit ups, etc.

After you shouldnt be hungry. The feel good vibes from your excersize will take away the feeling. When you are hungry again, have a snack.

Limit, fats, sugars, or low nutrition foods.

Excersize for 2-4 hours a day. While sitting in class or at work, apply pressure against a desk or wall, and clench your muscles, tighten so you can feel them grow taught and hard. Repeat.

It builds muscle drops fat, and puts you in great shape for sports

Original Post by _tigress_:

 

Excersize for 2-4 hours a day. While sitting in class or at work, apply pressure against a desk or wall, and clench your muscles, tighten so you can feel them grow taught and hard. Repeat.

 

It builds muscle drops fat, and puts you in great shape for sports

 wow, seriously? 2-4 HOURS of exercise? isn't that a lil bit excessive for someone who is not in sports?