You are still growing and will be for another 3–4 years. I don’t know anything about you other than you are 17 and you work out so I can’t give you a whole hell of information. Although everyone’s body basically works the same way we are all different and what may be good for someone is not the right thing for you. The food you eat the amount of rest and other factors can affect how well your body works. For someone your age I would say eat fresh healthy food, increase your protein slightly so you can build muscle, do cardio every week without fail, and get enough rest. Unless you plan on going into bodybuilding full time do not be tempted by the lure of steroids or drugs. You are too young to begin any of that. Get some years under your belt and then reassess the situation. If in 3 years you still want to compete in this sport then you can make an informed decision. As I said you are still growing…steroids and other similar drugs including pre-hormones, growth hormone, SARMS will force your epiphysis to close faster than they would. If you don’t know what I am talking about that would be another reason not to try the stuff yet.
Anyway I’m not here to preach to you. Get sufficient protein. Make sure you get enough fiber and fresh foods in your diet. Drink plenty of water. Creatine and Nitric Oxide are great supplements for everyone and will do wonders if you haven’t used them already.
In most cases, diet is to be excluded from diet to reduce your weight. The amount of food is also less. But imagine, if you only have one day a week, if you lose 3/4 kg weights, but how is it?
The Boston Medical Center doctor Caroline Apavian has left this brain “Overnight Diet”. The reason for being such a name is that a lot of weight will drop in the middle of sleep. I do not believe it. During this diet, you can eat any healthy foods 6 days a week, so there will be no trouble for hunger. Only one day you have to follow the rules, specially prepared a Smoothi. Following this diet has seen an example of weight loss reduction of 3 to 4 kgs a week. Diet Apovian created this diet plan in the last 25 years. Not only that, he is confident about its effectiveness after examining its impact on his clients.
This diet is healthier than other diets. Because our muscles are depleted with age and due to low diet in general diet this problem is more prominent. But overnight diets have a mechanism to prevent this. If there is more than one lin mass in the body, fat does not get enough fat. Overnight diet, such as to eat certain amount of protein, in order to maintain the amount of muscle, there is also a chance to eat carbohydrate in a certain amount. As a result, you lose weight by removing fat in a healthy way. Diet is to be consumed only on a day; it greatly reduces insulin production levels in our body. As a result, fat and fat around the waist decreases. The process of fat burning in these places continues throughout the week. Not only that, due to insulin depletion, the risk of some diseases decreases and our water also reduces excess water.
17 years is a very good time to start your journey in building your body for future bodybuilding competitions.
As of now you need to have a consistent and dedicated workout and meal plan that will be customized based on your age/weight/height/etc and you need to follow it to see results fast and in a short period of time.
There is no best.
The thing is, as the other responder above said – you are still growing.
I’ve experimented with over 10 different nutrition plans and just found my “best” thus far after two years. It takes a lot of experimenting to lock it in just right, and since you’re still growing your body’s needs will be changing by the month, if not the week or day.
As mentioned, I’d stick to basic principles like making sure you’re eating enough protein and eating frequently (every 2 hours) or even intermittent fasting. Generally a caloric deficit will make you cut, a surplus will make you gain. With the growth of your body those numbers will be higher than most regular adults likely.
Try something, dial it in, try something else.
It all depends on your weight, height etc etc. and it all depends if you want a low Maintenance diet or a high maintenance diet with lots of calorie counting.
I’ve put on between 6-11 pounds of weight in 4-5 months! I do this by consuming a casein shake before I go to bed and a protein shake after a workout! I eat up to 5 meals a day and have only recently started paying attention to calories. Ensure you eat carbs before resistance training and slightly less carbs when resting or doing cardio, eat plenty of protein about 1-1.5g per pound of body weight depending on your weight etc and try not to eat loads of shitty stuff high in unhealthy fat and sugar. Also I eat a lot of pasta, couscous and brown rice! If you ensure that you’re eating clean and target between 2000-3000 calories per day with plenty of carbs and protein you can get away with minimal calorie counting! If you want better results there’s a whole heap of different diets including GOMAD etc.
Eat clean and you’ll stay lean, want to bulk up increase your carbs and lift heavier weights.