Body Recomposition for Teens

Answered on August 19, 2014
Created September 02, 2012 at 6:53 PM

I'm a teenage male. 15 years old, 5'3, and 120 pounds. I'm wondering if my nutrition is ideal for someone my age. I took upon some people's advice and upped my calories. Since I'm still growing, I feel like I need to keep my caloric intake high no matter what. Currently, I workout 3x a week, following a strength routine. Im doing a medium, light, and heavy day. I walk at least 45 min everyday. I couldn't care less about gaining or losing weight, I just want to build muscle and lose some fat in the process, while maintaining strength.

I'm following the leangains approach, and consuming paleo food all the while. Diet consists of starchy carbs, like sweet potato and white rice.

Workout days: 2600 kcal. 140g of protein 56g of fat 350g of carbs

Nonworkout days: 1800 kcal 140g of protein 131g of fat 20g of carbs

Will this be enough for body recomposition and hormonal maintenance in terms of growing teens? Or is this all just messed up?

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3 Answers


on September 03, 2012
at 05:23 AM

As you are a teenager i wouldn't recommend counting calories. There is absolutely no reason to stress about it. The fact that you have a healthy diet and a good workout routine , you are better off than most. Keep it simple and stick to what you are doing and never be afraid to experiment ;)


on September 03, 2012
at 03:34 AM

At 15, as long you are eating a Paleo diet, I wouldn't even stress out about counting the calories. The amount of hormones you have for positive growth (unless you have a medical condition) will never be this good. Eat a clean diet and eat whenever you are hungry.

On a side note: I've not seen a lot of research on Intermittent Fasting on anyone younger than 18. I'm sure primitive man had times when his children didn't have a constant supply of food, but I'm not sure it that is ideal given your age and how much you will grow and develop in the next few years.




on September 02, 2012
at 08:17 PM

Everyone is different, we have different metabolic rate, different reactions to foods, etc.

The only way to know is to self-experiment. It looks like a decent start, if I were looking to put muscle on I might up the non-workout days. Stick with your plan for 3-4 weeks and evaluate the progress. Are your lifts progressing? gaining weight? adding fat\muscle? Do you feel good? Bloated?

Just work through it. 15 is still very young, if you can figure out what your body needs now, you are far ahead of most of us!

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