16 year old...Lose weight/Gain strength

[GetBig10]

Hey boys, was wondering if you could help out a friend of mine, heres his stats

16 years old
5'10-5'11
220

His goals are:
Increase strength
Lose Bodyfat and just fat in general
Convert the lost of fat and bodyfat into a nice looking body( say spring/summerbody)

Hes not willing to take any supplements

hes thinkin about doing HIIt training on a bike or elyptical(which would be hard)

any tips boys?

how many cals do you reccomend him eating...
He does not eat junk food but once in awhile (1 in 2 weeks)

Lost fat asap

thanks boys

 

[GetBig10]

bump 4 help

 

[GetBig10]

bump 4 help

 

[alex2678]

3 x a week whole body strength training workout to build a base. Bench, Full Squat, Deadlift, Barbell Row, Shoulder Press, Lying Tricep Extentions, Barbell Curls. 3-5 sets of each 5-8 reps max. Try to get stronger every workout. Meaning try to get at least one more rep with the same weight or the same number of reps with 5 pounds more weight added to the bar.

Really hard to lose a lot of bodyfat and gain muscle at the same time. At 16 take advantage of your natural testosterone levels and just eat good food to build a base of muscle now then work on losing fat later.

If it really makes you feel better to lose the fat right now, stick with eating 10 times your bodyweight in calories spread over 6 meals. Add some HIIT training in there a few days a week but don't go overboard. Bodybuilding staple foods: Red Meat, Whole eggs, chicken, cottage cheese, brown rice, oats, yams,potatoes, pasta, veggies and fruits. And at 16 junk food is fine once in a while.

Best of luck.

 

[GetBig10]

3 x a week whole body strength training workout to build a base. Bench, Full Squat, Deadlift, Barbell Row, Shoulder Press, Lying Tricep Extentions, Barbell Curls. 3-5 sets of each 5-8 reps max. Try to get stronger every workout. Meaning try to get at least one more rep with the same weight or the same number of reps with 5 pounds more weight added to the bar.

Really hard to lose a lot of bodyfat and gain muscle at the same time. At 16 take advantage of your natural testosterone levels and just eat good food to build a base of muscle now then work on losing fat later.

If it really makes you feel better to lose the fat right now, stick with eating 10 times your bodyweight in calories spread over 6 meals. Add some HIIT training in there a few days a week but don't go overboard. Bodybuilding staple foods: Red Meat, Whole eggs, chicken, cottage cheese, brown rice, oats, yams,potatoes, pasta, veggies and fruits. And at 16 junk food is fine once in a while.

Best of luck.

thanks for the reply bro!

 

[GetBig10]

bump 4 more input