drink about a gallon of water per day, more if you can do it, eat around 1.5 grams of protein for every pound you weigh and hit the gym HARD, muscles burn calories just sitting around the more muscles you have the more calories they will burn.. even sitting around doing nothing, and depending on when weigh ins are you could try to cut carbs weigh back during the day, eat like a pb and j about an hour hour and a half before you go to the gym, this will give you energy to lift but once that's done your body will be forced to use its fat stores and protein to make more glucose through glucogenesis, after you lift HARD go run for as long as you can handle, this will put you into a catabolic state.. its confusing but it works and make sure you get plenty of sleep
theres also an equation to calculate how many calories you need in a day to function (without working out) so if you can figure that out you can use that to base your diet off of GOOD LUCK its confusing business but hard work pays off in the end
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The equation I have for caloric needs is for people 19+, if you are under eighteen as your thing says you shouldn't really be worried about your weight and you shouldn't be dieting or trying to lose weight, you are still growing. Your body needs more calories at this point, I suggest just trying to eat healthly. I got the equation from ny nutrition class for university.
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