Ok I have several questions/problems.

[kvyd]

Alright Ive been overweight my whole life. Nov. 2003 I decided to get into shape. Ive always lifted in small amounts for the past couple of years but nothing serious i have a decent amount of muscle but alot of fat. Right now im 16 and 5 10" and weigh in at around 195. I have dropped from 235 since november. I want to keep losing fat at a relatively speedy rate but dont want to lose any muscle mass... unfortunatly ive probley already lost some could you guys give me some suggestions on losing weight at a good rate while continuing muscle gain. Ive gotten my diet in order since ive been reading on this site. Im doing cardio very often to like 6 days a week....probley to much.. but im seeing results so i dont know if you guys could give me some lifting/cardio routines like 3days lift 3 days cardio i dunno I also have a slow metabolism....hence I got fat.


any help is greatly appreciated but I think in my case its just time.

 

[kvyd]

oops well i guess thats not several questions but oh well.

 

[camarosuper6]

Well, based on the limited information, heres a good plan of attack.

I would say you probably need around 2,300 to 2, 500 calories a day. No more than 200 grams of carbs. Try starting at 2, 700 calories a day w/ 200 grams of carbs.

Look up the different programs on the board under training:

HST
Dual Factor Training
Go Pro Workouts
Max OT

These are some of the popular ones.

As for cardio, look up HIIT. I would say give HIIT 3-4 times a week, at 20 min per day.

Good luck

Any questions, ill be more than happy.

 

[kvyd]

gopros looks real solid to me

 

[CowPimp]

Originally posted by kvyd
gopros looks real solid to me

It's a good routine, but it is for somewhat advanced lifters. You have to modify that routine to work for you. I would definitely suggest more lifting. More muscle mass means a higher metabolism. More muscle mass leads to burning more fat around the clock no matter what you are doing. HIIT cardio is a good way to burn calories and get in your cardio without losing as much muscle mass.

 

[QuestionGuy]

hey man, how about you dont worry about those muscles right now and concentrate on loosing that weight first, just my opinion, good luck

 

[CowPimp]

Originally posted by QuestionGuy
hey man, how about you dont worry about those muscles right now and concentrate on loosing that weight first, just my opinion, good luck

Gaining muscle makes it easier to lose bodyfat...

 

[Trap-isaurus]

If you keep your protien up and carbs down (not eliminated) you should continue to lose weight without sacrificing much muscle mass.

The cardio is great for increasing the metabolism and I say keep it up, just make sure your protien intake is high enough, gotta burn the fat and feed the muscles.

1-AD is supposed to be great for maintaining mass while dieting, maybe give that a shot (It's a pro horomone though, not sure how ya feel about that)

 

[kvyd]

PH's at 16?

 

[buffed]

Originally posted by kvyd
PH's at 16?

LOL hell no, dont screw up your body..
Doing cardio from 20-25 mins is good enough, more than that youll just be burning your muscles away..
Continue doing weights cos the more muscles you have, your metabolism increases. Hence you wont be adding fat easily.
Well other than that just be constant, before you know it you'll be saying goodbye to those pounds of fats..

 

[kvyd]

Yeah everything ive read says its a bad idea for for younger folks such as my self to use PH's.

SO i could do like 30 min cardio a day plus my 3-4 day a week weight training

 

[kvyd]

Ive gotten stronger since ive started in november plus ive lost like 40-45 pounds