hey guys. i'm 15, 165lb, 5"9, about 16-18% bf. i've got a reasonable amount of muscle for the past few months i've been concentrating more on bulking. basically, over the next 2 months, i'm aiming to lower my bf% by as much as possible while maintaining as much of my muscle as i can (i don't mind losing a little though). Right now, i'm maintaining my protein intake, created a caloric deficit, and i do cardio 6 days a week first thing on an empty stomach (i alternate between high and low intensity). my first qeustion: in your opinions, do you think that i can drop bf% by about 4-5%, to about 12-13% with my current training regime? secondly, i can only go to the gym once a day, so basically i'm lifting on an empty stomach, causing me to perform miserably. maybe should i lay off the weights over the next 2 months (maybe just doing self resistance excercises), as lifting won't really build muscle with a caloric deficit? or should i have coffee or milk or something first thing before working out in the morning? sorry for the long post and thanks alot.
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- Thread starter a-n-i
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I've been lifting for nine years and have never lifted any other time except the morning. I love the energy it gives me throughout the day. If you feel you have to eat something before you lift have complex carbs about half an hour before you hit the gym. The most common meal I've heard of is a bowl of oatmeal. I'm not going to go into your routine because I don't think it's a good idea for someone your age to be cycling between bulking and cutting phases. Sorry, personal opinion rears it's ugly head. I think it would be better for you to concentrate on eating an overall healthy diet and working your entire body with both weights and cardio to promote overall better fitness. In a couple of years, when your joints have had a chance to mature you can start going heavy with the weights. When that time comes, I say don't worry about cutting. It's that time in your life when testosterone is running rampant through your veins, don't waste the opportunity, pack on the mass. Eat everything you can get your hands on. Again, that's all the personal opinion of someone who's struggled all his life to add just a pound or two of lean mass. Take it for what it's worth.
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Life is hard so quit whining and go out there and be alive.
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Life is hard so quit whining and go out there and be alive.
I would have to agree with ALBOB here, unless your going to compete right away, I wouldn't bother trying to get cut, your body fat isn't really that high and at your age, I'd work on putting more size on.
If your going to cut anyway, you need to work on your diet, taking in less than your burning will be the way to cut the body fat.
As far as eating before you lift, I've always lifted in the morning to and I usually have a banana or some fruit before I go and it seems to give me enough energy to preform well.
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Just another day in the gutter
If your going to cut anyway, you need to work on your diet, taking in less than your burning will be the way to cut the body fat.
As far as eating before you lift, I've always lifted in the morning to and I usually have a banana or some fruit before I go and it seems to give me enough energy to preform well.
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Just another day in the gutter
As far as dropping your bf% to 12%, that will be achieved mostly by your diet, not your work-out regimen.
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Just because the majority believes it, does not make it true!
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Just because the majority believes it, does not make it true!
w8lifter
Elite Member
I have to agree here. I am a firm believer in lifting weights through the teen years. I believe that because you're still growing, the muscle you build now will stay w/ you far into adulthood, even if you happen to stop lifting. Because of your age, I think it's far more important for you to be eating enough, than creating a caloric deficit. Your body is growing and you need to fuel it, regardless of whether you train or not. And if you happen to be training, you need even more food.
If you are concerned about the bf, try just cleaning up the diet, rather than cutting kcals...you're 15, you must be eating junk food w/ your buddies at some point
However, to answer your question about going to the gym, you have two options. Do your cardio first on an empty stomach and bring a good snack to eat before you go lift....a high carb protein bar, low fat muffins, etc something to fuel your weight workout.
Or, eat a small meal first, lift weights, then do your cardio. Neither is ideal since gaining muscle and losing fat are two different processes, but many people do it this way cause going to the gym twice a day is a lot of work. Good luck
If you are concerned about the bf, try just cleaning up the diet, rather than cutting kcals...you're 15, you must be eating junk food w/ your buddies at some point
However, to answer your question about going to the gym, you have two options. Do your cardio first on an empty stomach and bring a good snack to eat before you go lift....a high carb protein bar, low fat muffins, etc something to fuel your weight workout.
Or, eat a small meal first, lift weights, then do your cardio. Neither is ideal since gaining muscle and losing fat are two different processes, but many people do it this way cause going to the gym twice a day is a lot of work. Good luck
