Looking to lose body fat, gain muscle, abs etc

[NZ_Guy]

Hey everyone,

I am new to the forum but thought it would be good to seek some advice.

I am only 15 so am still obviously growing and don't want to stunt my growth or anything.

I have been going to the gym for around 6 months or so, basically before the gym I hadn't played any proper sports for 3 years so my body was not in a good state. The first couple of months at the gym I was gaining muscle but was stupid as I did not have a proper diet plan.

I have now adapted to a new diet plan which is basically eating 4-5 small meals a day, more protein in my diet (protein shakes for breakfast), less carbs and sugar and have pretty much completely stopped eating junk foods, I only drink water (probably around 3 litres or so per day) and a hot drink once a day. Since doing this I have lost 10kg, but have not really seen a loss in body fat.

I do different exercises at the gym and try to go every week day in the morning, I don't eat until after the workout. Originally I was only going 3 days per week in the afternoon.

I try to do 3 sets of 15 reps with the machine I am using, I do different machines everyday and not one of those people who do the same thing everyday thinking they will gain something, e.g. Monday, Wednesday, Friday I do different parts of my arms while Tuesday + Friday is when I work on my legs, most of these days when I feel up to it I do exercises such as sit-ups, pull-ups and crunches on a swiss-ball. I do cardio a couple of times a week as well, e.g. treadmill, cross trainer and sometimes rowing machine.

Sorry about the wrong read haha, but what are the best exercises, weights etc to lose body fat, I know it's going to take a good 6 months or so, but I am prepared to wait I just want the best results possible.

Cheerz Everyone! :wink:

[roadie]

hey fella,

you prob need to post a bit more detail on where you are at the moment....height/weight and what you are eating at each meal.

you need to eat every 2.5 hours roughly so with 8 hours sleep, 6-7 meals is where you should be

12 reps would be better than 15, and if your going to the gym 5 days a week you need to be careful with your routine.....5 days of weights may be a bit much but if your doing a day or 2 cardio then cool.

i wish i had started at 15....build a good foundation with simple compound movements, dont go to heavy its a marathon not a sprint, and getting an injury, especially if your out of shape, will just ruin the benefit of youth

and make sure you get a balanced routine sorted.....abs dont come from crunchs and dont just workout arms which is the first thing you mention about your current routine....(3 days a week!!! lol)

[NZ_Guy]

thanx for the reply,

Im approx 70kg and height is approx 175cm.

Basically I go to school (today is a day off ), so I also have to factor that in to what I eat and how much I eat.

1. Breakfast on the days I go to gym is normally just a protein shake (with water) which I have after a workout, I find it keeps me going for a couple of hours, if not going to the gym I will have a bowl of muesli and low fat milk (I always have water so probably don't need to mention it.

2. Low-fat muesli bar and fruit e.g. a banana

3. Rice-crackers (or similar) and fruit e.g. apple

4. Only on some days: (a roll with meat, salad etc)

5. Dinner which will usually be meat and I choose to have salad, sometimes have broccoli, peas etc, not very often that I now eat potatoes.

Occasionally eat rice but only brown rice not white and have bread a couple of times per day.

The above is the most common of what I would eat and sometimes is slightly different, mainly that is what I eat on weekdays when I have school. Basically I am probably not eating very much but I am always thinking about my calorie intake, I don't really know what I should be eating to sustain my body tbh, but I don't want too eat too much as I don't want to put on weight so it's kind of an gamble.

Ok sweet I will try 12 reps, yeah that is why I only do weights on certain days to keep everything balanced.

Oh yep, well you know it's once of those things I've wanted to do, so here I am lol. I don't usually go that hard out, like if I find my arms aching I just will do something else.

Ok sweet, I may speak to a gym instructor to get a routine, I was thinking about getting a personal trainer to help me with a program but it's probably too expensive.

[two_phat]

Check out some of the journals for some good advice and examples of workout programs that work.

[roadie]

that diets pretty av.....missing a lot of protein

you dont sound that out of shape

i wouldnt like to be doing weights first thing on an empty stomach....cardio maybe OK

most of your other meals are just snacks.....dude rice crackers with fruit!!!!! holy moly try 150gm cold meat with that....

have some fruit with shake after workout

overall maybe look to consume 250gm protein and 250gm carbs and 70gm fat a day.....to start anyway and see how that goes

if your training every day then you may be able to bump them up a bit to keep gaining some good weight

and if your trying to tell me you cant eat at school then you need to see a dr.......ffs take things ready to eat....you get a mid morning break lunch and prob an afternoon break before the end of the day....wait till you get a real job!! lol

[Ordy]

also check your low fat museli bars. They usually have high sugar

[NZ_Guy]

Sweet will check out the journals, what do you guys eat daily that you recommend for me?

Yeah, I am going to work on that as obviously need more protein.

Lol ok, the biggest problem is that I don't really have a big say on what groceries etc are bought so will have to talk to my mum lol.

Sweet, will try to monitor what I eat and aim for those amounts.

What kinda stumbles me is, do I eat less to lose body fat or do I just eat more food that is healthy has protein etc as I will be burning most of it off anyway?

Lol what I meant is since I go to school it is not like I can just cook a complete meal or anything haha.

Thanks so far guys, all suggestions noted.

[two_phat]

tuna, chicken, oats etc.

you should eat less of some things, and more of others.

[NZ_Guy]

Sweet, only thing is I have never eaten sea food or eggs which I have seen on most meal lists, when ever I taste / smell them I always feel nauseous.

BTW do you think I am doing the right thing to tone-up and lose body fat? I don't want to turn into a massive body builder lol.

[orange]

Don't worry about turning into a massive bodybuilder ... that involves consistent planning, eating huge amounts of food, training and resting over many years.

[vracula]

Sweet, only thing is I have never eaten sea food or eggs which I have seen on most meal lists, when ever I taste / smell them I always feel nauseous.

BTW do you think I am doing the right thing to tone-up and lose body fat? I don't want to turn into a massive body builder lol.

hey dude welcome to the forum youll get ample advice here.

something that peeves me off about people when they say stuff like "I don't want to turn into a massive body builder"

mate do you have any idea about how much blood sweat and tears bodybuilders put into their workouts to just put on a bit of muscle every year?your not going to turn into a massive bodybuilder if your not trying really really hard to become one.

once you get fit which im sure you will ,you might just put in that blood sweat and tears .

ok now the ball talks are over lmao!

you wanna lose fat ,cut those carbs,I have been consistently losing weight since i have started watching my carb intake.ok so your mum gets all the groceries right, ask her to add oats,eggs and some cottage cheese to the shopping list for you.

If it comes in a candy bar looking packet or in multiple flavours (doesn't matter if it says fat free,low gi or healthy) it's not going to help you reach your goal.(this does not apply to protein bars)

cut the fruit juice,eat fruit ,apples,bannanas,not too much though.

crunches!Crunches are a waste of time when your trying to just get fit,skip the crunches and do more cardio.no amount of crunches you do will get you the six pack,cardio ,weight training and a good diet will help on that.

work on your basic lifts,benchpress ,deadlifts ,squats. keep the sets low,your still a growing boy let your bones grow before you really start lifting weights.

get into sports,try basketball ,only i sport i enjoy playing solo.

running all the time gets boring.

approach your lifting session's like a sport,educate ,challenge and teach your self .

this an excellent site for you

http://www.teenbodybuilding.com/

read up and best of luck,losing fat is simple if you can be consistent with your diet.

[vracula]

ok you dont like eggs or seafood,ok i dont like seafood as well so i understand.

man it can get a bit pricey then huh and boring.

check this dude out

http://www.teenbodybuilding.com/teen-tr ... sloski.htm

[NZ_Guy]

Thanx for your replies.

Sorry about my comment, lol as you can tell I pretty much don't know what I am talking about when I say I don't want to turn into a 'massive body builder'

Lmao, good motivation TBH

Ok sweet, good on you mate Yep thats right she does lol, sweet next time she goes shopping I will ask her to buy those.

Oh ok, not me who buys the muesli bars as you can imagine lol. They were weight watchers brand so I think they are all right but next time I have one will look at the details.

Yeah, all I drink is water and have been for the last 2 months, when I think back I could have like 4 cups of water per day and not really even like that at all, now it's just the normal thing to drink. I don't really have much fruit maybe 2 pieces per day is the norm; 1 apple, 1 banana.

I think for now I am going to be a cardio fiend until I get my body fat down and feel comfortable, lol so good to finally be hearing this, better now than later cause there's so much I should have originally done that I am only doing now. :shifty:

Sweet as, I only do 3 sets anyway and 12 reps now so nothing that is too extreme, and over time I will build on this.

Cool like looks a good site, and omg that dudes before and after

Yeah, well eating healthy is more expensive than eating shi* food which is probably why a lot of people are unhealthy well IMO anyway. Lol I don't really care if it's boring food.

[rose]

Good luck with your goals Just a note about the WW bars. Guy at work has them. I checked the label once. 25% sugar in the flavour he had. 40g bar, so 10g sugar. 10g doesn't sound like much but it adds up and it's just shitty refined junk.

Some good info on that site.

[cslegacy]

i don't like seafood to, so theres only really chicken and steak which is really expensive

[two_phat]

Sounds like you could be on the right track - don't forget that building muscle will help you lose fat!

Hit the chicken if you don't like seafood all that much.

[NZ_Guy]

Thought I may as well add something to this thread.

Am basically the same weight since the beginning of the thread; around 65kg. I am not really concerned with my weight but rather BF. I also have grown a little bit haha, 172cm and when on those special scales which get your B.F (forgot the name) I had 15% B.F.

I got a personalised program with a trainer a couple of weeks ago which I am going to do for a couple of months then change to a different program, basically I am trying to do two things at once; losing B.F and also gain some mass so there needs to be a bit of a balance. My program is a good mix of cardio and weights etc and targets pretty much all the body-groups.

Once I decrease my B.F even more and am happy with that I will probably try and do a mass bulk-up.

Still not happy with the belly haha so might try some HIIT cardio on my non-program workout days.

Since schools up now I can work on this a lot harder over the 2 months or so of holidays, I really need to up the protein intake I have realised :roll:

chur.