Cutting Diet + Workout

[GrayWindTheWolf]

Been doing this for 4 weeks, don't know my current BF percentage but I was told that I am losing fat, I don't see it myself but everyone keeps telling me I am. I lost about 16 pounds in these past 4 weeks (150 to 133.3) but don't know if the scale is precise or not. The thing is, hours earlier I weighed about 133.3 from the scale I used, but now it says I'm 141.6 so it's a bit inaccurate.

I'm 14, turning 15 in September 3rd, around 5"7.


Diet: Breakfast
Skim Milk
Toasted Whole Wheat Bread PB&J sandwich (1 bread sliced into two pieces squished together)

Snack: Apples/Banana either or.

Lunch: Egg whole wheat sandwich/Salmon whole wheat sandwich

Snack: Occasional Watermelon, sometimes blended juice (carrots and apples)

Dinner: Chicken Sandwich/Egg Sandwich depending on what I had for lunch. Whole wheat bread.

I drink a lot of water, no soda. Even during workouts.

At some occasions I need to eat a Sub since I go to a Summer Academy, my 6 inch sub usually consists of either Turkey Breast/Roast Beef on whole wheat bread with lettuce, tomatoes, jalapenos, green pepper, and avocado.



I'm going to the local gym 4 times a week, sometimes once per 2 days or twice per 3 days.

Day 1: Bicep/Triceps 4 Sets each, 1 Warmup
Barbell curls
Dumbbell Alternate Bicep Curls
Alternate Hammer CurlsCable Curls
Seated Triceps Press
Lying Close-Grip Barbell Triceps press to chest

Cardio to finish (30 mins~1h), split between Intense Treadmill and laid-back Cycling

Day 2: Chest/Shoulders 4 sets ea, with 1 warmup for each.
Barbell and Dumbbell Bench Press
Dumbbell Shoulder Press/Seated Dumbbell Press
Dumbbell Raise

Cardio to finish (30 mins~1h), split between Intense Treadmill and laid-back Cycling

Day 3: Back, 4 Sets each, 1 Warmup
Bent Over Barbell Row
V-Bar Pulldown
Leverage High Row (1 hand at a time)
A bit more my uncle shows me in which I do not know the name.

Cardio to finish (30 mins~1h), split between Intense Treadmill and laid-back Cycling

4 days a week, Day 4 is back to Bicep/Tri, etc.

Is there anything I need to change? I still have a stomach but I guess it is slowly shredding. Again, I don't know how accurate this scale is lol.

[KwayZee]

I would recommend that you check out the Nutrition section and read the sticky on how to calculate your TDEE/macros and then cut at a 250-500 calorie deficit. Also, if you're currently losing weight, you could always just keep up with what you are doing. Be sure to take measurements as well. The scale doesn't tell the whole story.

[billthekill2012]

The thing is, hours earlier I weighed about 133.3 from the scale I used, but now it says I'm 141.6 so it's a bit inaccurate.

Get a new scale. No other way around it. I mean, how do you know your are not 160 lbs? or 170 lbs?

I'm 14, turning 15 in September 3rd, around 5"7.
Is there anything I need to change? I still have a stomach but I guess it is slowly shredding. Again, I don't know how accurate this scale is lol.

Yes, you need to change everything.
You are 14 year old. You should be concentrating on building muscles. You are trying to get shredded? You might reach there if you get down to 120lbs. You're going to look like a skinny marathon runner.

Read up on all the stickies in the nutrition section and do a clean bulk.