- Age: 15
- Training Since: January
- Weight: 138
- Height: 5'7-8
- Goals: Build Muscle - Lower Body Fat
- Contact: AIM - sdp unLimited or E-Mail - parikhs@fordhamprep.org

I've been asking around the forums since I first started regarding different topics and was thankful for the responses. For some reason today, in the gym I felt real down and wasn't up for working out. I need a lot of questions answered to someup confusion I have.

1) For a diet to cut down body fat as much as possible, while holding onto the muscle, what would you suggest for me to do in order to calculate my calorie intake and what foods to intake. As of now the foods I intake include: oatmeal, egg whites, wheat bread, chicken, broccoli, mushrooms, milk, cereal, 100% whey protein, tuna fish w/ light mayo, salads, water, grapefruit juice, yogurts. That basically sums it up. My goal is to run on a strict diet so I could see the best results and gains regarding muscle. Right now my diet isn't so strict and I sometimes slack off for example - in the mornings sometimes I dont feel hungry so just drink a glass of milk and go to school which I don't think is good at all. Please give me your input and the best of your two-sense.

2) I have used two routines since I've started. My first routine was Monday: Back and Traps - Tuesday: Shoulders and Lats - Wednesday: Chest - Thursday: Legs - Friday: Bicep, Triceps, and Forearms. My new routine consists of Monday: Chest and Triceps - Tuesday: Shoulders and Biceps - Wednesday: Legs - Thursday: Back and Biceps - Friday: Triceps and Abs. I've tried this routine out so far this week and don't think my biceps can take it. I'm confused of what routine I should use. If you are really willing to help me out please pm me or message me on aim ( sdp unLimited ) and I'll show you my excercises for body part and whatnot. Everyday I do cardio of either stepmaster for 25 minutes or tredmille for 25 minutes (HIIT).

3) Regarding supplements: For whey protein - How many times should I take it in a day? (I take it only at night with milk for now) What should I take the protein with instead and should I increase the intake? For protein bars - Is taking one for a mid-morning snack and one after school good enough or is that too much? For Creatine - How should I intake it? How many grams? How many times? Should I be taking any other supplements that will help build my muscle while burn the body fat? I WANT ONLY SAFE PRODUCTS WHICH WILL NOT EFFECT MY HORMONES OR GROWTH WHATSOEVER .

4) I have GYNO ("female-like breasts") and they haven't gone down in the last 3 months, but my stomach has. I'm wondering if anyone knows of any other ways of reducing it and ultimately eliminating it -- (I HATE IT!!!)

Note: My goals aren't to become a body builder, but rather a teen with good muscle mass and a lean body.

Thanks Very Much! I appreciate the help I receive at this forum!

Im looking forward to the help and progress

**the following pic shows the progress within two weeks.**

Note: BTW my stomach has become smaller since that last pic as well and as you cannot see my biceps in those pics, they have increased as well. My Biceps are my weakest body part and I hope to make them my strongest!

**EDIT** FOR SOME REASON THE PIC DIDN'T ATTACH -- MSG ME FOR MY PIC **EDIT**

Hi Sdp,

First off the link below will show you how to calculate your daily calorie requirements for weight loss.

http://forums.johnstonefitness.com/showthread.php?t=1222

The foods you mentioned you eat look pretty good. Just make sure you dont eat the same foods day in day out. Eat a good range of vegies and eat different things to ensure you are getting all of the nutrients you need. Dont skip breakfast, tis a lot more harmful than you think. Maybe you are sick of the usual foods you have for breaky. Try and design something tasty yet healthy like a good omelette or something.

With your weight training I notice you do biceps and triceps twice per week while the other groups are only worked out once. Here is what I reccommend, its pretty similar to what your already doing.

Day 1: Chest, Tris
Day2: Legs
Day3: Back, Bis
Day 4: Shoulders, Abs

If you want you can add shoulders/abs to the legs day to only make it three workouts per week. You may also want to do one extra ab workout a week during one of your cardio wokouts.

What kind of weight training are you doing? Dont do max-ot, I think your a bit young. Youll still get great results from lower weight, 8-10reps kind of training.

Also what exercises for each muscle group are you doing?

With your cardio, only do it about 4 (5 maximum) days per week. That means you will be training 7-8 times per week which is a lot, any more would be overtraining.

With your supps, take the whey protein a maximum of twice per day. I reccommend taking it 1 hour before weights (optional) and definitely within 45mins after your weights. Dont bother with protein bars, they are too expensive and you dont want to rely on meal replacements. Real food is heaps better.

With creatine usage I have posted a link below.

http://www.bodybuilding.com/fun/koch1.htm

The main thing is to be conservative. The article says load with 20g per day for 7 days. If you want to load I'd take only 15. You may even want to skip loading a just take maintenance doses (5g) per day. Just remember to take regular breaks from it so your body doesnt stop producing its own supply and to give the kidneys a rest.

After saying all of that, you could still get great gains without using creatine. So safe your money and consider not even using it. Because you are so young the only supps you really need to take are Whey Protein and vitamins and minerals.

With your Gyno, dont worry about it, as you lose weight they will gradually disapear. You cant spot reduce, the fat comes off gradually from all over your body so in time it will happen.

I think I've answered most of your Qs, if not dont hesistate to ask again. :tu:

Marcus :tucool: