Need To Loose Fat + Gain Muscle

[A7X]

Hey! can you guys help me out here?

Im 16 years old and i live in the uk. i am looking to loose some wieght and at the same time gain muscle. Im 6 foot tall and i wiegh 14 stones. i wouldnt say i was that fat but i do have a pretty big build for a guy my age. i used to play rugby but now the season is over and i think i may gain fat with the lack of excercise. i already have pretty big bicepts and tricepts and pretty big shoulders but i would like to loose this belly flab and maybe create a 6 pac. it would also be nice for my girlfriend if my body was a little bit more toned and chizled.

these are what im looking to improve:
- Loose Fat
- Gain abdominal Muscles and maybe even create some sorta pac
- make my body more chizled
- improve shoulder muscles

Thanks! i am pretty determind to do this lol. more for my girlfriend then anything lol. so please can you help me out?

 

[CowPimp]

Have you already been resistance training for a while already? You said your arms are at a decent size, so it makes me think you have already been lifting.

Generally it's nigh impossible to add muscle mass and lose fat at the same time unless you are brand new to heavy resistance training or you are chemically altered. Being 16 helps; it's almost like being chemically altered, heh. Not really, but your chances are a little better than most people.

 

[mike456]

read diet/training sticky's, come up with a diet plan, and routine.

 

[Squaggleboggin]

Have you already been resistance training for a while already? You said your arms are at a decent size, so it makes me think you have already been lifting.

Generally it's nigh impossible to add muscle mass and lose fat at the same time unless you are brand new to heavy resistance training or you are chemically altered. Being 16 helps; it's almost like being chemically altered, heh. Not really, but your chances are a little better than most people.

Heh, it almost is like being chemically altered. I'm sure I gained muscle while I lost fat and I gained strength (except in my damn deadlifts - it had to be my favorite lift that went down, of course).


If you do train already, post what you do here. If not, start reading the stickies as someone already suggested. Put together a plan (or simply adopt one from the stickies) for exercising and one for diet; post the diet plan in the nutrition section and the exercise plan here for some extra help. Good luck.

 

[A7X]

i dont train already, i mean we do have a rugby training session once every week but thats about all i do. and PE at school. but all those things are just skill based practices and inproving general fitness. im looking to work on specific parts .. mainly the abdominals.

i would say my arms are a decent size because they just are lol. my girlfriend keeps saying how i have sexy arm muscles lol, but it would be better if my whole body was more muscly aswell. but mainly my abdominals ... all i do are sit ups now and again. is that the only thing i can do for them? and what should i eat aswell?

from what i gatherd i cant really get a 6 pac with a flabby stomach. i means ts not that flabby but i bet iif i didnt have it id already have a 6 pac or somthing.

 

[CowPimp]

i dont train already, i mean we do have a rugby training session once every week but thats about all i do. and PE at school. but all those things are just skill based practices and inproving general fitness. im looking to work on specific parts .. mainly the abdominals.

i would say my arms are a decent size because they just are lol. my girlfriend keeps saying how i have sexy arm muscles lol, but it would be better if my whole body was more muscly aswell. but mainly my abdominals ... all i do are sit ups now and again. is that the only thing i can do for them? and what should i eat aswell?

from what i gatherd i cant really get a 6 pac with a flabby stomach. i means ts not that flabby but i bet iif i didnt have it id already have a 6 pac or somthing.

You should just work on training your entire body and focus on your diet. Clean it up and hit up the basic compound lifts. You will achieve ab visibility. I do very little in the way of direct ab work, and I've had visible ab muscles at times when I wasn't doing any simply because I paid more attention to my diet. The only reason I even do it now is beacuse I do so many damned exercises involving hip extension that I feel like I need to do some hip flexion to balance it out.

Read the stickies here and the stickies in the diet section and get to work putting together your plan. We will help you critique it.