7 week target - need an efficient plan

H

HawkEye

0
Hi, I'm a 16 yo male looking to lose some fat and tone up a bit. I'm 6'2" and weigh 83 kg. I don't know what my bf% is. I used to go to the gym a lot when I was 14 but I stopped for over a year and I've just got back into it about a week ago.

I'm basically looking to lose some of the fat off my stomach chest and butt in 7 weeks and put some muscle on with both exercise and dieting. Right now I'm doing to the gym 5 times a week with different muscle groups being exercised each day and at least 30 minutes of steady cardio.

Metabolism has been an issue for me in the past, as well as hydration. I'm shooting for at least 6 meals a day right now and 8 glasses of water a day.
I don't have a defined diet right now. I get my own breakfast, lunch and snacks, but as far as dinner goes I'm limited by what gets put in front of me. except on the nights where I cook. Generally the food is steak, lamb or pork with potatoes, either mashed, boiled or baked and a few vegtables.

I have been considering a low carb diet, aiming for ketosis for faster weight loss, and then encorporating carbs back in at a later stage, but I think realistically, I will be using a balanced diet plan. I'm limited by my parent's fairly tight budget for food, but for anything that's under US$15 or so a week, I can pitch in.

I've also been considering HIIT to help raise my metabolism.

Essentially, as a starting point, I'd like to know how realistic my 7 week goal is and an idea of what I can do to help achieve it. I'm already starting to see results from the last week, and my commitment to this is solid. I'm willing to do whatever I can in the next 7 weeks to meet my goal, and then to continue improving and maintaining a healthy body after that.
 
Okay - first thing dude, you can't burn fat and build muscle at the same time. They require opposite caloric intakes (burning fat = caloric deficit, while building muscle = caloric surplus). However, once you cut down, you'll appear bigger and more jacked up since your muscle clarity and definition will become more apparent. 7 weeks is definately a good hunk of time, as you can burn off 1-2 lbs. of body fat per week IF you're nutrition and workouts are on-point.

You got it right about frequent meals, and hydration, but DO NOT GO INTO KETOSIS! This is very dangerous for the body, and has been proven to lead to death-causing blood disorders. You're better going moderate-low carb (whichever your body reacts to best). For this, keep carbs around the 3 meals surrounding your weight workout (pre-, post-, and post post workout).

Definately do cardio a few times per week (3-4x, find what method works best for you, i.e. HIIT, fasted, A.M. cardio, post-workout cardio, etc.), and up it/lower it from there. LIFT big -- when cutting, you wanna lift real heavy, to trick your body into holding onto muscle while in a caloric deficit. A solid 5x5 plan would definately do the trick.
 
Yes, I realise building muscle takes the opposite of what losing fat takes. I think you get the idea though. I want to do weight training for strength and definition etc. Two years ago when I used to go to the gym, I managed to burn a lot of fat and gain significant strength and muscle definition (and even size) at the same time, but then again back then I was only just getting started and since the working out was probably such a blast to my inactive lifestyle, I'm not surprised I was able to make so many gains in different, contradicting areas at once.
 
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