im 18, weigh 141 lbs, vegetarian!, body fat around 12 percent, and 5-9'. i can rep 115 on the flat bench, squat around 150 lbs on a smith machine, and do maybe two to three pull ups. I also play a whole lotta basketball, probably about 3 times a week for two hours each.
so here's the deal, as everyone says, i want to lose fat and gain muscle.
but there's a slight problem. most of the guys here with this problem are like 6 1' guys who have 20 percent body fat and want to lose 10-20 lbs. then, there's the crazy/lucky guy who has barely ne body fat, a natural flat stomach, and very high metabolism that wants to gain weight without even worrying about cardio. Im stuck in the middle. Not heavy, but light who still has a considerable amount of fat. My calves, arms, and back are fine. But upper legs, glutes, love handles, and belly are the prime areas where obviously there's fat. and on top of this, im a vegetarian with a lmited diet consisting of healthy foods and two protein shakes a day. ive been working out for two months on this plan and have been pretty active physically with basketball, yet my gains seem to be very slow and less. i want to lose that stubborn fat around by legs, butt, and stomach while still wanting to gain mass. how much cardio do i need to do per week and hows my workout plan? am i working out too much? what else should i eat?
day1: chest/tri's....20 min cardio plus abs
day2: back /bis....abs
day3: shoulders/legs....25 min cardio
day4: same as day 1
day5: same as day 2
day6: same as day 3
day7: rest
note: all workouts are hour long with spotting, and 8-10 rep range. on three of these days, i ball for two hours.
i'd really appreciate this help because i need good advice. unfortunately, i cannot afford and trainer and rely of a few websites to guide me. i really appreciate your answers guys, thanks in advance
so here's the deal, as everyone says, i want to lose fat and gain muscle.
but there's a slight problem. most of the guys here with this problem are like 6 1' guys who have 20 percent body fat and want to lose 10-20 lbs. then, there's the crazy/lucky guy who has barely ne body fat, a natural flat stomach, and very high metabolism that wants to gain weight without even worrying about cardio. Im stuck in the middle. Not heavy, but light who still has a considerable amount of fat. My calves, arms, and back are fine. But upper legs, glutes, love handles, and belly are the prime areas where obviously there's fat. and on top of this, im a vegetarian with a lmited diet consisting of healthy foods and two protein shakes a day. ive been working out for two months on this plan and have been pretty active physically with basketball, yet my gains seem to be very slow and less. i want to lose that stubborn fat around by legs, butt, and stomach while still wanting to gain mass. how much cardio do i need to do per week and hows my workout plan? am i working out too much? what else should i eat?
day1: chest/tri's....20 min cardio plus abs
day2: back /bis....abs
day3: shoulders/legs....25 min cardio
day4: same as day 1
day5: same as day 2
day6: same as day 3
day7: rest
note: all workouts are hour long with spotting, and 8-10 rep range. on three of these days, i ball for two hours.
i'd really appreciate this help because i need good advice. unfortunately, i cannot afford and trainer and rely of a few websites to guide me. i really appreciate your answers guys, thanks in advance