Need Advice on Diet!/ How to get Cut/Toned.

[Crushil]

Hey guys im 16 yrs old and my weight is 90kg im 164cm tall and 39.5% fat and 32.5% muscles yeah i know. =/

Anyways losing the fat is my main concern since i dont want to gain anymore muscles.

Iv been going for runs,walk and seeing bearly any results so im guessing it has somthing to do with my diet i mainly eat chicken , rice , bread and eggs.( Im starting to eat my greens)

So i need Advice on what to eat though out the day like breakfast lunch dinner.

Id also like Advice on exersice that can help me get cut "lose weight"

Im trying to grow taller too since im 164cm at 16 year old so if anyone knows any tips /food that can help ill apprecaite it.



My Goal is to be 80kg /15% fb By the end of this year!
So i want to lose 10kgs and lose 24.5% fb within 4 month

P.S Im kinda ammo on all this stuff idk anything about carbs calurie ect ect (dont know spelling) i know that i should cut down on carbs but like idk how much carbs i should take and stuff like that.

Also could some one tell me like how much carb ect ect ect i should take per day and stuff


Thanks =] Will update my weight and stuff.

[gbrice75]

Your account will be suspended soon because you need to be 18 to be an active member on this site, sorry bro!

Until then, eat clean, figure out your TDEE to get an idea of your caloric needs, eat a bit below maintenance, do your cardio and lift hard and intense. Stay away from any gear, you are years away.