Hey, need some help!!

[silviuch]

Well I'm 16.. and I weigh about 150 pounds and I'm about 5'10"-5'11" and I would like to slowly cut some fat while mainting and if possible add some muscle mass....

I've researched nutrition.. got that
I've researched excercises... got that

But..

I recently got a job at Albertson's as a courtesy clerk... and its quite physical... I do a huge amount of lifting of bags and drinks up to 10 pounds. I also retrieve shopping carts and place them back in the designated area...

My question is... If I would want slowly cut and least maintain my current muscle, how many calories should I eat?

I used this formula:
BMR = 655 + (9.6 X weight in kgs) + (1.8 X height in cms) – (4.7 X age in years)

1. If your are lightly active (light exercise/sports 1-3 days a week) – BMR X 1.375
2. If you are moderately active (moderate exercise/sports 3-5 days a week) – BMR X 1.55
3. If you are very active (hard exercise/sports 6-7 days a week) – BMR X 1.725


BMR=1555

1. 2138
2. 2410
3 2682

Does my job place me in the third cateogry? And how many calories should I subtract from the third if I want to cut slowly and gain muslce mass?

Also, should I consider a workday as a workout? Is going to the gym after over training?

[efk]

multiply by 1.6 or so, I don't think your workday is a work out. It might be for a week or so, but at your age your body should adapt to the load VERY quickly, and I doubt the stress your body is under from work will be changing much (i.e. one day doing 100lbs of work and the next doing 1000lbs).

[M3kamikaze]

Originally Posted by silviuch

Does my job place me in the third cateogry? And how many calories should I subtract from the third if I want to cut slowly and gain muslce mass?

Also, should I consider a workday as a workout? Is going to the gym after over training?

I wouldn't consider your job to be in the 3rd category. I'd say its in #2. The difference is less than 300 calories, so it shouldn't be too much of a concern. I used to do the same job at your age, and I got used to it after a few days. It doesn't take much to break a sweat, especially in the summer heat, but it doesn't raise your heart beat to optimal workout levels. I work at UPS loading and unloading 18-wheelers 6 hours at a time at a very fast rate, and it really gets me breathing hard, but I don't count it as my actual workout. I still do my regular cardio and weight lifting. Best thing to do is to experiment for maybe 2 weeks and if that doesn't work for you, then try something else to tweak your plan.