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u need more fat in ur diet...what i would do is replace brown rice with tuna in water +1 spoon olive oil

not bad for a 16 year old...in my opinion u need to gain more quality muscle anyway good luck bro

WTF?? 7x a week? big mistake, your muscles dont have much time to recover and rebuild themselves....about the diet, whats the daily supply of ur carbs & protein ?

take a cup or 2 of green tea like 35-40 min before ur workout and eat some banana 15 min before, have ur breakfast right after....