How to lose fat for a 17yr old?

[chuckyhol]

Hi.

I'm currently 5 11'', 164 pounds. I'm 17 years old, and i'm an athlete at my local high school.

Here's my dilemma: I need to lose more FAT. Approximately one year ago, I was 20 extra pounds, and 3 inches shorter. I lost the weight through exercise, and eating better.

Now, my doctor doesn't recommend I lose any more weight. I agree, but I want to put on muscle, and take off fat - my main problem.

Here's what I eat and drink, pretty much every day:

7:00 -
1 cup of Bran, with one cup of 1% milk.
1 banana
500ml water

9:30 -
Apple
2 string cheese sticks
500ml water

12:00 -
Whole grain sandwich with greens and grilled chicken
1 Banana
500ml water

2:10 -
Half a power bar
500ml water

3:00 -
Half a powerbar
500ml water

6:00 -
Can of tuna
Cup of grapes
500ml water

7:30 -
Some form of meat (always without skin)
Some form of carb
Salad with avocado/no dressing
500ml water

Now, that seems fine, and i'm never hungry. I'm never entirely full, but I'm not starving either.

Here's what i typically do to workout:

6:15-6:45 -
Quick walk up the hill around here (brisk pace, but not jogging)

2:20-3:00 -
First half of my daily weights workout. I just started a new 4 week plan, so I'll post my workouts at the end.

3:30-5:15 -
I run track at school, and I do sprinting and high jump. Most days its an 800yard warm up, 4x100m strides (50%), stretches, 5x40m drills, then either sprints of 100m-300m, pylometrics, or high jump practice.

5:30-6:30 -
Second half of my daily weights workout.

So thats my day. Here's my daily weights workout:

MONDAY:
Bench Press - 8-10 Reps x 5
Incline Press - 8-10 Reps x4
Incline Or Flat Fly - 8-10 Reps x4
Dips Or Decline Press - 8-12 Reps x3
Cablecrossover - 12 Reps x3

Incline Sit-ups - max Reps x4
Leg Raises - 15-20 Reps x3
Roman Chair Sit-ups - max Reps x4

TUESDAY:
Pull-ups/pulldown - 8-10 Reps x5
T-bar Row - 10 Reps x4
Front-pulldown - 8-10 Reps x4
Bent Rows - 8 Reps x3
Cable Row - 8-10 Reps x4
Deadlift - 10-12 Reps x4
Hyperextention - 15 Reps x3

Crunches - 50 Reps x4
Incline Sit-ups - 25 Reps x3
Twists - 100 per side Reps x1

WEDNESDAY:
Barbell Curl - 6-10 Reps x 5
Preacher Curl - 10 Reps x4
Dumbell Curl - 8-10 Reps x4
Chin-ups - max Reps x3
Close-grip Press - 10 Reps x4

Dips - max Reps x4
Pushdowns - 10 Reps x4
Bench Dips - max Reps x4
Reverse Pushdowns/kickbacks - 10 Reps x4
Cable Crunch - 25 Reps x2
Twists - 100 per side Reps x1

THURSDAY:
Barbell Press - 10 Reps x3
Lateral Raise - 10-12 Reps x5
Bent-raises - Reps x1
Upright Row - 10 Reps x3
One Arm Side Cable Raise - 15 per side Reps x3

Squats - 10 Reps x5
Leg-extention - 10-12 Reps x4
Leg Press - 10 Reps x3
Hack-squats - 10 Reps x3
Leg-curls - 10-12 Reps x3

FRIDAY:
Bench Press - 10 Reps x4
Dips - 10-12 Reps x5
Front Pulldown - 10 Reps x4
Cable Row - 10 Reps x4
Dumbell Press - Reps x4
Lateral Raise - 8-10 Reps x5
Barbell Curl - 10 Reps x3
Pushdowns - 10 Reps x4

Squats - 10 Reps x4
Leg-extention - 10-12 Reps x4
Incline Sit-up - 50 Reps x3
Leg Raises - 15 Reps x4

If anyone has any suggestions, i'd love to hear them.

I want to lose maybe 12 pounds of fat, and put on 12 lbs of muscle (over time).

Thanks everyone.

Charles

[Chicago54Bears]

Hmmm...2 sessions of weights....I know that may be what your coach for track has you do, but I'm just wondering, do you take anything postworkout? The sprints that you do, that's excellent. If you work hard at it it could be a form of HIIT, though I do understand it's practice, not a weight loss regime. Sprints fire up your metabolism...For fatloss I'd just recommend watch caloric take, and although you very well could lose some muscle, you can slowly build that back up, and sprinting will help you keep it, as long as you make your body go anabolic after lifting. I'm just not sure about 2 weight sessions. Never really did that

[romjke]

Hi.

I'm currently 5 11'', 164 pounds. I'm 17 years old, and i'm an athlete at my local high school.

Here's my dilemma: I need to lose more FAT. Approximately one year ago, I was 20 extra pounds, and 3 inches shorter. I lost the weight through exercise, and eating better.

Now, my doctor doesn't recommend I lose any more weight. I agree, but I want to put on muscle, and take off fat - my main problem.

Here's what I eat and drink, pretty much every day:

7:00 -
1 cup of Bran, with one cup of 1% milk.
1 banana
500ml water

9:30 -
Apple
2 string cheese sticks
500ml water

12:00 -
Whole grain sandwich with greens and grilled chicken
1 Banana
500ml water

2:10 -
Half a power bar
500ml water

3:00 -
Half a powerbar
500ml water

6:00 -
Can of tuna
Cup of grapes
500ml water

7:30 -
Some form of meat (always without skin)
Some form of carb
Salad with avocado/no dressing
500ml water

Now, that seems fine, and i'm never hungry. I'm never entirely full, but I'm not starving either.

Here's what i typically do to workout:

6:15-6:45 -
Quick walk up the hill around here (brisk pace, but not jogging)

2:20-3:00 -
First half of my daily weights workout. I just started a new 4 week plan, so I'll post my workouts at the end.

3:30-5:15 -
I run track at school, and I do sprinting and high jump. Most days its an 800yard warm up, 4x100m strides (50%), stretches, 5x40m drills, then either sprints of 100m-300m, pylometrics, or high jump practice.

5:30-6:30 -
Second half of my daily weights workout.

So thats my day. Here's my daily weights workout:

MONDAY:
Bench Press - 8-10 Reps x 5
Incline Press - 8-10 Reps x4
Incline Or Flat Fly - 8-10 Reps x4
Dips Or Decline Press - 8-12 Reps x3
Cablecrossover - 12 Reps x3

Incline Sit-ups - max Reps x4
Leg Raises - 15-20 Reps x3
Roman Chair Sit-ups - max Reps x4

TUESDAY:
Pull-ups/pulldown - 8-10 Reps x5
T-bar Row - 10 Reps x4
Front-pulldown - 8-10 Reps x4
Bent Rows - 8 Reps x3
Cable Row - 8-10 Reps x4
Deadlift - 10-12 Reps x4
Hyperextention - 15 Reps x3

Crunches - 50 Reps x4
Incline Sit-ups - 25 Reps x3
Twists - 100 per side Reps x1

WEDNESDAY:
Barbell Curl - 6-10 Reps x 5
Preacher Curl - 10 Reps x4
Dumbell Curl - 8-10 Reps x4
Chin-ups - max Reps x3
Close-grip Press - 10 Reps x4

Dips - max Reps x4
Pushdowns - 10 Reps x4
Bench Dips - max Reps x4
Reverse Pushdowns/kickbacks - 10 Reps x4
Cable Crunch - 25 Reps x2
Twists - 100 per side Reps x1

THURSDAY:
Barbell Press - 10 Reps x3
Lateral Raise - 10-12 Reps x5
Bent-raises - Reps x1
Upright Row - 10 Reps x3
One Arm Side Cable Raise - 15 per side Reps x3

Squats - 10 Reps x5
Leg-extention - 10-12 Reps x4
Leg Press - 10 Reps x3
Hack-squats - 10 Reps x3
Leg-curls - 10-12 Reps x3

FRIDAY:
Bench Press - 10 Reps x4
Dips - 10-12 Reps x5
Front Pulldown - 10 Reps x4
Cable Row - 10 Reps x4
Dumbell Press - Reps x4
Lateral Raise - 8-10 Reps x5
Barbell Curl - 10 Reps x3
Pushdowns - 10 Reps x4

Squats - 10 Reps x4
Leg-extention - 10-12 Reps x4
Incline Sit-up - 50 Reps x3
Leg Raises - 15 Reps x4

If anyone has any suggestions, i'd love to hear them.

I want to lose maybe 12 pounds of fat, and put on 12 lbs of muscle (over time).

Thanks everyone.

Charles

Have you tried HIIT before?

It might be really good for your case.

Good luck mate