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2002/07/05, 12:21 PM
hey everyone. i have a huge problem that i hope you can help me out with. im a 15 year-old male in need of becoming more comfortable with my body. i weigh 150 lbs. which is average for my age. however most of it is fat rather than muscle because all my life i've been big and fat and really never worked out on gaining muscle mass. i have, however, been working out for the past year and lost 90 lbs. of fat. so im not quite a beginner. i still would like to take more fat off and turn it into muscle. so basically, my goal is to lose fat and gain muscle at the same time. i'd like to do this by september. i know its possible but my problem is how should i go about doing. what would be the best workout plan and nutrition plan for me to gain muscle, lose fat, and still have good nutrition for a teenager. i heard that teen males should actually consume more calories than males at any other age. but how should i go about doing that if i wanna LOSE fat. i'd also like to improve my athletic abilities (increase endurance, strength, etc.)as you can see im in a totally confused state. this is what my workout consists of so far: 30 min of cardio everyday but sundays (sunday is the rest day) and 45 min of cardio on wed (this is the day completely focus on improving endurance.) and as for strength training, i perform this right after my cardio. i work on muscle groups for half an hour after cardio everyday but wed and sun. and i'd also like to have a six-pack. so i include a couple simple full ab workouts that i do (until failure) during my strength training workouts. however, as i read around, i found that i should lessen my cardio because then i'd actually be losing mass rather than gaining. is that true? and as far as nutrition goes, i got that under pretty good control: i have 5 small well-balanced meals everyday. so i know this is a really long message, but i am in dire need of your help, advice, and recommendations. thanks a whole lot for your time. sorry, however, for wasting it...
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2002/07/05, 01:46 PM
Unless you have good genetics, you won't be able to gain lean muscle while simultaneously lose fat. That being said, concentrate first on gaining weight. You will gain some fat (that comes with the territory), but don't worry about that as you'll lose that during the cutting phase. Limit your cardio if you want to gain weight (otherwise, it's counter-productive). How much to you weigh now and what is your ideal target weight? Let's start from there...
Good luck!
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**_Robert_**
Pain is temporary; glory is forever!
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2002/07/05, 11:15 PM
i weigh about 150 pounds (mostly fat) and would like to change that to muscle and add a little more pounds of muscle. so basically stay at the same weight range but instead of it being fat, be it more muscle. and hopefully in the process increase my strength and cardiovascular endurance. my goal is the basically define my muscles and build them(nothing bulky, just defined) and grow cardiovascularly. i hope that its possible. i really wanna build my health up by that time.
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2002/07/06, 10:23 AM
Maybe you should consider doing your weight training before your cardio. I think your main focus should be on gaining muscle mass, so try cutting your cardio down to 3 times/week for 30 minutes. Take a good look at your diet, write down what you eat for a few days and break it down into calories, carbs, protein, and fat; check this against what the FT nutrition program suggests and modify accordingly. What does your current weight lifting routine look like?
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2002/07/07, 05:58 PM
Ok, first of all, it is ENTIRELY possible to get muscular by september, but you will have to bust your ass and as rpacheo said you will need good genetics to loose fat and Gain muscle at the same time, however it seems to me that ALL teenagers have good genetics for some reason(Me and 2 of my friends both gain muscle and loose fat and it sounds like not many people have good genetics). Also, ALOT of people here advise not to take supplements at a young age, but they do not know how hard it is to get that many calories for teenagers! I mean I take Protein, and Creatine(CellTECH, and NitroTECH) because between working and hanging out with my friends I dont have time to eat so much, so I just take a few nitrotech bars w/ me where ever I go to get my daily protein, I eat about 4000 calories a day and I only weigh 130 lbs, and I also eat about 150g of protein a day. But back on topic it is extremly hard to get alot of calories and protein a day so I sugguest you take a Protein Shake 1-3 times a day. And as everyone else has stated cut cardio down to 3x a week, or cut it completely out thats what I do and I am still loosing fat from busting my butt in the gym.
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2002/07/09, 04:39 PM
Yo DJ, I'm 20 and I remember being at your age and wanting to get big and cut,
but as some of the others have said, gaing lean muscle tissue while simultaneously losing fat is nearly impossible, without
perhaps the use of some anabolic compounds. Remember kid, your still only 15, and you undoubtedly have some growing left to do, so just be patient it'll come, it did for me anyway.
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2002/07/09, 04:43 PM
Oh by the way, tone down on the cardio, too much cardio will cause excessive muscle/protein catabolism in the body which would be counter-productive to what your goals are.
Matt
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