losing fat / gaining muscle?

Hello everyone, I am trying to lose fat and gain muscle. I am 15 years old, 200 pounds and 6'1 . I am overweight I used to weigh 230 pounds and i was obese but i lost alot of weight. I still have a decent amound of fat on me but i have some lose skin in my arms so i am trying to get some muscle to look ripped. I know i have to bring my body fat down though. Right now i life weights 3 times a week for about 45 mins a session, i work chest, triceps, bicepts, and forearms. I also swim 3 times a week and run 2 miles 3 times a week. Since I want to gain muscle I eat 2,000 calories a day but there is no junk food, no chips , candy, chocolate, cake, or any sugary refined foods, no white flour or bread. So all my calories are form healthy food. I drink a 400 calorie protein shake after i lift weights, 2 cups of milk and 2 servings of whey protein. I am young so the fat should come off easy i think. Do you think I can lose fat and gain muscle if I do this or is 2,000 calories too much? thanks

Public Comments

  1. You are doing exactly the right thing, just keep going, until you think you have an ideal amount of fat left (you can't get rid of it all). Then maintain a healthy diet and exercise.
  2. Keep jogging/running to lose the fat, do sit ups to form abs and weights for the muscles.
  3. 2,000 is good.perfect amount.keep doing what youre doing,but let me tell you this;core body streght is important too,so i would suggest doing sit up/crunches every day.
  4. Hello!I think your doing just fine with your regime.But like it or not your still growing, and will till your 21. Keeping fit isn't hard providing you have all things in moderation.The hardest thing is to keep going. But don't make it a competition, make it enjoyable.Good Luck!
  5. I am not an expert but I would have thought that maybe you could do with some more calories if you are doing that amount of exercise. If you lose the weight to quickly you will have more of a problem with your skin. If you loose the weight slowly at your age you want have a problem with loose skin. Also your still growing so you are probably burning those calories off pretty quick.
  6. Protein, Protein, Prooooooteeeeeein.
  7. If you're trying to gain muscle mass and lose weight you're definitely on the right track. You're change in diet is excellent, but you don't need a 400 calorie shake. In fact, you don't need 2000 calories a day. As long as the body has a good supply of protein before and after weight training, it can poduce muscle mass. It doesn't need all the excess energy you're giving it.

    What I suggest is you do your 2 mile run 4 times a week, and in a few weeks time nudge it up to 3 miles. And a few weeks after that nudge it up again to 3.5 miles.

    Keep your diet the way it is, but take your milk and whey protein before and after weight training 3 times a week.
    You know you only need to be doing 3 sets of 5 reps to build muscle? As long as those 5 reps are the maximum amount you can do.

    Stick to it, you should start seeing the results soon...
  8. The exercise is fine, but you are eating too much ready protein. Your body will turn it straight into fat. You would be better off eating proper food which releases nutrients slower, than shakes.

    You should take a rest week off every couple of months as well. 200 pounds is about right for an athletic 6'1' so aim to keep your weight fairly steady. Muscle is heavier than fat.
  9. What you're doing at the moment sounds great.

    The only thing I would add is that it is best to do the cardio, i.e. jogging, swimming or cycling, first thing in the morning on an empty stomach.

    Let's say you do it in the afternoon after you been taking in food throughout the day. When you do this your burning the carbs from the food for energy instead of fat. However, if you do it first thing in the morning before you eat the body has no carns in it, therefore you go to the only other available source of energy, i.e. fat.

    Therefore, you burn fat much, much quicker. Some studies suggest by up to 300%.

    From what you said in your question, you seem to have done your research so you may already know this.

    Anyway, good luck.
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