hey i need your help

L

Liam.m

0
hey im 16, i am 188cm, 150 pounds and i use to be fat but now i have lost the wieght i have a bit of a gut and man boobs ive recently been goin to the gym but im not to sure what exercises to do and what to eat im mainly looking to put on muscle and bluken up but (not look fat) can anyone give me some tips?
would be very helpful
thankyou
 
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can anyone help me?
 
Day 1: 3x8/exercise + 2 warm up sets at 50% and 75% working weight (8 reps each)

- Squats
- Bench Press
- Pull Ups or Lat Pull Down
- Assistance exercise: Prone Hold, build up to 3x1min, then progress to ab wheel exercises.

Day 2: same setsxreps as above

- Deadlifts
- Overhead Press
- Barbell, Dumbell or Cable Row
- Assistance exercise: Bridge, build up to 3x1min, then convert to 3x8 barbell hip thrusts.

Train 3 non-consecutive days/week (eg Mon/Wed/Fri or Tue/Thur/Sat), alternating each day (eg Mon = Day 1, Wed = Day 2, Fri = Day 1, Mon = Day 2, etc). Every time you complete all 3 sets of 8 reps with good form, increase the weight by 5lb next time you train.

That'll get you started, exercise-wise. Nutrition's easy to say on paper, not so easy to put into practice, because of about a million personal variables such as bodyfat%, hormone levels and activity levels (deliberate, incidental and sub/unconscious (eg fidgetting)). But generally, 1g protein/lb bodyweight/day included in caloric surplus of 500kcal/day above maintenance, will result in muscle growth, assuming you train properly (eg by following the program I just wrote for you to a T) and recover properly (sleep 8 hours/night).
 
Hi Liam.m,

If you want something easy to follow to help you lose weight while also supporting muscle gain, check out the slow carb diet created by Tim Ferris. It's super easy to follow, very effective, cheap, and you get a day off each week to go wild and eat whatever you want. I've been on the diet for 6 weeks and I've gone from around 21% body fat down to around 13%.

If you're not willing to try the slow carb diet, there's plenty of other options out there if you look around.

Good Luck!
Jeremy
 
Hey man, if you are trying to lose weight, I would suggest complex training.

Complexes are a series of exercises that can be done from one to the next without a hesitation in between. This means you will need a weight you can do with each exercise you do throughout the complex.

A complex may look like this.

Squat-8 reps
squat and press 8-reps
push press- 8 reps

If you know olympic lifts you can do one like this

hang clean 8 reps
hang snatch 8 reps
overhead squat 8 reps

do 3-4 sets of each complex with a 1-2 minutes break in between each set.

Let me know what you think or if you have any further questions.
 
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