I have been dieting and exercising for the last 2 months and have lost 14lbs. now my body fat percentage is around 12% and im 16. How is this in relation to the average? Also could someone give me a weekly work out plan for over summer as i have nothing to do 
. Im aiming to lose fat and gain muscle, my calves are very small so a focus there would be great. i was thinking in the terms of:
Monday - Some random exercise
Tuesday- "" "" ""
etc.....
Also could a good diet be added in their somewhere.
Thanks very much guys. I am a new member but have been browsing this site for a while. The results you guys have achieved are phenomenal.
. Im aiming to lose fat and gain muscle, my calves are very small so a focus there would be great. i was thinking in the terms of:Monday - Some random exercise
Tuesday- "" "" ""
etc.....
Also could a good diet be added in their somewhere.
Thanks very much guys. I am a new member but have been browsing this site for a while. The results you guys have achieved are phenomenal.