i've hit level ground,

[Edward]

First off my stats

Age:16
Height 5 9"
Weight 85kg/189lb
BF: ???

Goal: Well basically i want to loose alot of weight (be able to take off my t-shirt in the summer) but also concentrating on msucle growth.

Over the past three months and a half months i've been doing Max-OT three times a week with cardio three times a week for 30mins. During the first 2months i lost roughly 6kilos of weight and people were saying "hey ed your looking alot slimmer", now for the past month i have lost no weight at all. Now i think i'm not lifting hard enough, i've out grown my gym and the free weight are to light- the biggest i can lift there is 20kg! however in about two weeks time i'm gonig to buy a bench and barbell and dumbells. and i'm looking at doing this workout:

Day one (Chest/triceps):

Bench press 3 x 6-8
Incline press 3 x 8-10
Flat or incline fly 3 x 10-12
Dips 3 x 10
Tricep Pushdowns 3 x 10
Skull Crushers 3 x 10

Day Two (Back/Biceps/Abs):

Deadlifts 3 x 8
Wide Grip Pull-Downs/Chins 3 x 8-10
Bent Rows 3 x 10-12
Cable Rows 3 x 8-10
Barbell Curls 3 x 10
Dumbell Curls 3 x 10
Hammer Curls 3 x 10
Incline situps 3 x 15
Crunches 3 x 15

Day Three ( Legs ):

Squats 3 x 8
Leg Extensions 3 x 10
Standing Calf raises 3 x 20
Seated Calf Raises 3 x 15

Day four (Shoulders/Abs)

Military Press 3 x 8-10
Dumbell Press 3 x 8-10
Lateral Raise 3 x 12
Incline situps 3 x 15
Crunches 3 x 15

With Cardio in between, the cardop being 20mins of fast running. HIIT?

Now diet:

I'm in the process of fixing this, i'm aiming at a (c)40g/(f)9.0g/(p)20g split for each meal. At the moment i wrting up reciepes which i can cook incorporating that specific split.

ok so my actual question
1) Will the new workout i plan on doing help me to loose weight like max-OT was doing?

Thanks
Ed

[.V.]

It looks fairly balanced to me. Others may reccomend a few improvements. I would say, however that you might want to change your protein/carbohydrate balance just a little. You seem to NOT want to reduce your carbs for your cut - and that's OK, but I would suggest 30g each instead of 40g/20g. That gives you slightly less carbs, slightly more protein with each meal. Calories will be the same. You will be able to build more muscle and still have enough carbs for your energy needs.

Also, if you are wanting to build muscle I'd say stick with max ot. The heavier poundages you do there help build it more. Of course the way you are thinking about will build it too - it just depends on how much time you have to spend in the gym.

About you wondering if you are lifting hard enough. Well, if the weights are too light - then you aren't. If you are moving all the weight you can move with decent form for the desired amount of reps then you are. It's that simple. Don't fall into the trap of overtraining because you've hit a plateau - that will work against your progress because the body can only recover from so much. How much - sorry no answer there, each body is different. Being 16, I'd say your recovery ability is much better than mine at 36.

[Edward]

Originally Posted by a_welch503

but I would suggest 30g each instead of 40g/20g. That gives you slightly less carbs, slightly more protein with each meal. Calories will be the same.

30gs of carbs per meal makes my life so much easier (that means for i can eat a sandwich- as the 2 slices of brown bread equal out to about 30gs of carbs!)

Also, if you are wanting to build muscle I'd say stick with max ot. The heavier poundages you do there help build it more. Of course the way you are thinking about will build it too - it just depends on how much time you have to spend in the gym.

Well i'm getting a 50kg weightin the next two weeks so i will easily be able to increase the amount i will be able to lift and i have plenty of time to spend at the gym an hour a day is easy.

Edit: Will it be ok to use the above workout but apply max-ot principles?

I'm going to spend this week finalising my diet working out recipes. I'll report back alittle later on

Ed

[.V.]

Best wishes for good results.

[Edward]

a quick question, is there a rule of thumb about finding out how much protein is in a product that would naturally be a source of protein e.g. every gram of (say turkey breast)= X amount of protein?

Thanks
Ed

[.V.]

If you are buying prepackaged (not the best way to go) it is on the lable. For example when I'm in a hurry and get sliced turkey breast it says on the package how much protein/carbs/fat is in each slice. So I know to get 30g of protein I have to put 6 slices on a sandwich.

If I'm using real, whole foods (what I usually do) first I check fitday to see if they have the info. If not, I google for it.

Example: "nutrition facts for turkey breast". Here is what comes up http://www.nutritiondata.com/facts-001-02s012m.html.
Then so I don't have to remember it, I put the information into my fitday "custom foods" list.

[Edward]

thanks for that link its pretty handy

Ed

[cursor]

Meats
Turkey & Ham