Need help on deciding what to do. PICS

[Goose102]

Alright here is my stats to start with:

Age: 15 (almost 16)
Weight: 197
Height: 6'3
BF %: ?? (Mabey someone could give me a guestimate?)

I'm wanting to cut down on the fat that i have. I am going to need some help tohugh. Here are some pics:

Do i look pretty good for my age? (15 years old).

My workout:

8x3 Program:

Monday:

Chest/Tri’s

Bench Press: 8 sets x 3 reps each
Incline Dumbbell Press: 3 sets x 8-10 reps each
Incline Fly (the illustration show a Flat Fly - just use an incline bench instead): 3 sets x 8-10 reps each

Close Grip Bench: 6 sets x 3 reps
Pressdown: 2 sets x 8-10 reps
Dips (can use weights to make more challenging): 2 sets x 8-10 reps

Cardio: (from Adonis) Tabata protocols: Using a bike, rower, or other cardio mode of your choosing (I use jump rope), go 20 seconds maximum effort followed by 10 seconds of rest. IDEALLY, you want to repeat 7 times for a maximum of 8 repeats, or 4 minutes total duration. I wouldn't expect that you'll get past 2 or 3 repeats first time out, however.

Tuesday

Legs

Leg Press: 8 sets x 3 reps each
Stiff Legged Deadlift: 8 sets x 3 reps each
Leg Extension: 3 sets x 8-10 reps each
Leg Curl: 3 sets x 8-10 reps each

Wednesday

Shoulders

Shoulder Press (I like to use the Smith Machine on these): 6 sets x 3 reps each
Side Dumbbell Raises: 3 sets x 8-10 reps each
Rear Dumbbell Raises: 3 sets x 8-10 reps each

Cardio: (from Adonis) Incline Treadmill walking: Walking on treadmill at 3.5 with a 5% angle. Increase angle 0.5% each week until 10%.At that point increase speed by 0.5 mph and bring incline back to 5%. Continuous pace exercise for 20-40 minutes. Or, I like to do the Stair Master for 20-25 minutes at a continuous pace

Friday

Back/Bi’s

Bent Over Row: 8 sets x 3 reps
Pulldowns: 3 sets x 8-10 reps
Close Grip Pulldown: 3 sets x 8-10 reps

Barbell Curl (I use the EZ Curl bar; easier on my wrists): 6 sets x 3 reps
Incline Dumbbell Curl: 2 sets x 8-10 reps
Cable Curl: 2 sets x 8-10 reps

General: On the sets of 8x3 and 6x3, begin with 80% of your One Rep Max. (If you don’t know your 1RM, go to this site: Jackal’s Gym. Click on Programs, Max Calculator, enter you number of reps and the weight. The program will calculate your 1RM.). Keep your rest to 30-60 seconds between sets.

The second week, add another set; the third week, add another. Then drop back down to 8 sets and increase the weight. Do this for about 9 weeks.

My diet looks a little like this:

Breakfast:
-Bowl of shredded wheat (0 grams of sugar)
-Bowl of plain oatmeal with blueberries.
-Protein skake with milk.
-Mabey a little fruit.
-1 fish oil pill, 1 flaw oil pill, 1 multi vitamin.

Snack:
-Protein shake
-Can of tuna with water
-Fruit

Lunch:
-grilled chicken sandwhich from arbys or somewhere
-sometimes tuna again
-protein shake

Snack:
-Protien shake
-Tuna

Dinner:
-Grilled chicken
-Veggies
-other lean meats
-beans.

I would just like some input on some other foods i need/should be eating.
I just want to maximize fat loss, while retaing all muscle.

Also i am usually drinking over a gallon of water a day.

I'm on the golf team and we have to WALK all the wholes we play at practice while hauling our bags and clubs. So thats some form of excersize. SOmetimes we'll go to the highschool gym and run for about an hour.

I'm just wanting to get CUT. Lose about 3-4 bodyfat %'s. What % do you think i would look good and cut at? How many pounds of fat do you think i could lose to look awesome and cut? One more question for you guys. How many pounds of fat are in a bodyfat %?

I would truely appreciate anyones Comments, negative or positive!
Thanks.

 

[IncredibleHoss]

Cut some. Not bad size for your age. I just think you need to throw in some cardio and maybe do more repetitions.

What is your biggest goal? Size, physique or strength?

 

[poysyn]

lol, if you weight 100 lbs, and you have 10% fat then u have 10lbs of fat..

so do the math..i vote for bulking up first, though

 

[JKurz1]

Just Get On A Good Training Program, Eat Moderately But Not To Bulk Up, Add In Cardio 3-4 Day A Week...you Got Some Chub To Lose Before You Start Really Concerning Yorself With A High Calorie Diet And Bulking......

 

[jpt]

i totally disagree....your 15 bro....take advantage of your youth and bulk! worry about cutting in a few years.....you got a real good base for 15....pretty big arms...seems like you have good genetics so i would build up a frame first and then cut...not the other way around. yeah...you have some bf...but building a frame first is the most important thing you can do at your age. your diet looks good too....keep us updated

 

[mm107]

bulk up IMO, ur 15 so ur natty test will really start flying up. No need to restrict calories at your or my age for instance (im 20). We are still growing, give the body what it wants/needs and it will love you forever. I WISH I LEARNED OF EF WHEN I WAS 16.

Besides the more weight u have, the stronger u usually are. The more muscle u have the more calores u burn, so when u got alot of muscle, cutting is actually easier.

IMO,

and ive gone from 240-155 back to my 190 now.

 

[Goose102]

Great posts everyone and thanks. My main goal is to get a better physique

 

[TheValley]

dude you said your playing golf right.......dont go for the power lifting...you gotta have flexability.....right......just work on the cardo.....forget all the heavy lifting....trust me....i have played golf all the way through high school and college level.....

 

[al420]

dude you said your playing golf right.......dont go for the power lifting...you gotta have flexability.....right......just work on the cardo.....forget all the heavy lifting....trust me....i have played golf all the way through high school and college level.....

If you aren't going to be a professional golfer than lift as heavy as humanly posiblty. Your training program is weak, and lacks the basic core lifts needed for size. The guy on the cover of the muscle mag didn't get that way on a Bowflex, or on a smith machine - he squated, benched, deadlifted, chin'ed, and rowed his ass off and did all of it w/ heavy ass FREE weights. Look at the training sticky and pick a program. If I was 15 I would be on this program: http://forum.bodybuilding.com/showthread.php?t=712752

You can thank me later. Do this for 10 weeks - which is no time at all to try something different. You will gorw a ton, get real strong, and love it. Follow the program to a T, and don't let any gym rat tell you it is weird or stupid as they are weak and know nothing.

Your cardio is minimal for your age - you should look into HIIT or something else - mix it up and do tons. Look for a good boxing gym or get into jui jitsu, both great forms of cardio and fun.

 

[Lifterforlife]

Put YOUR priorities on the line, not what you want to hear. You have to be pleased with the way you look. If you are not pleased now, chances are adding more fat(which you will do on a bulk regardless of what you eat), you will be even less pleased. We all have to live with ourselves, bodybuilding/physique altering is not a team sport, it is a one man operation(your appearance).

Fat Loss is all about creating a metabolic disturbance(term I stole but so true) in . Your goal with a fat loss training program is to use as much muscle as possible(ironically with gaining also through compound moves), and make it work as hard as possible, for as long as possible. I am fond here of a circuit based(one bodypart to another without or little rest, then rest, repeat for 3 round, I had fantastic luck with this myself) or a superset workout/drop sets, etc. combined with interval training. If you used compound exercises where you hit the most muscle mass, and if you use heavy enough loads to stimulate the muscle and not allow atrophy, it will be a productive workout for your goal. Compliment that with proper diet, and voila', in a a short period of time, say 12 weeks you can make a drastic pleasing change to your physique. Then go for the bulk if you desire.