I'm 14 years old, about 190 pounds, and 5' 8". I'm looking for a good way and tips to lose weight, and also gain muscle at the same time. I've heard that it's hard, but I'm not considered obese. I'm overweight. I'm pretty strong compared to everyone else my age at my area, and I have pretty visible biceps, and somewhat visible triceps. I've also looked into possibly using protein shakes. Are they any safe? I won't be going to the gym and I have a decent amount of equipment at my home in my opinion. I have adjustable dumbbells. I adjust them to about 15 pounds, and they're not too hard, not that easy either. I also have a stationary bike at home. So far, my workout consists of:
Monday, Wednesday, Friday, Sunday :
Half an hour of biking
4 x 50 crunches,
4 x 4 pushups.
Tuesday, Thursday, and Saturday:
4 x 4 pushups
4 x 50 crunches
5 x 10 lying down dumbbell chest presses
5 x 10 standing shoulder presses
5 x 12 alternating dumbbell curls
5 x 10 dumbbell tricep kickbacks
20 minutes of biking, and a minute of planks.
I also seem to get quick a bit of shoulder pain, and not much bicep, tricep, or chest pain.
I've also tried to hold back on my diet. I usually eat a lot of fat meat, but I'm trying to eat more vegetables, and cutting back on junk food, and soda. I'm also trying to eat more lean meat. Another thing is that I also usually eat a lot for breakfast. How much should I eat, and how should I change my diet, mostly for weight loss? I know I may seem pretty newby, since I'm pretty new to losing weight, and body building. I'm in for it more for toning, and so far, I'm completely determined to do whatever it takes, as long as it's healthy. (I'm not talking about jumping off a building or anything) I'm pretty new to this forum, so thanks in advance.