School will finish the 16th of this month. As soon as school finishes, I plan on starting a serious fat loss program.

I would like to gain muscles while losing fat, yet I think that when I start the fat loss program I will stop doing weight lifting for maybe 4 weeks. That way, I can focus on seriously increasing my stamina level (which imho i need to do in order to better lift the weights, and really work the muscles), while dropping around 4 lbs (I plan on dropping 1 lbs a week, not more because I seriously do not want my muscles to be lost).

My supplements will mainly consist of l-glutamine, some protein, multi vitamines.

After 4 weeks, I will start weight lifting too while losing fat, and add creatine+detrose and more serious amounts of protein to my list of supplements. I figure that after 4 weeks of not training my muscles, I will shock my body again, and therefore will see a better increase in muscle gain. I may start doing MAX-OT program for my muscles...

I figure that in my muscle gain + fat loss period, at 10am i will go to the gym to do cardio, and at 6pm I will do weight lifting (people say that a 8 hour period interval between cardio and weight lifting is needed).

So, what do you think? I want to look sort of different when school starts.

If you can remember, I started some threads in the last weeks saying that I wanted to gain muscles while losing fat during the summer. Yet as I thought more about it, I now think that for me to look better I will really need to make losing fat my first priority, and gaining muscles my second. So I am prepared to drop weight lifting (if it comes to this), and focus solely on losing fat. Yet, I don't want to lose the muscles I gained (yes I did gain strenght + muscles), and that is why I want to use a lot of l-glutamine, and do some resistance training.

Naturally i will need to revise my diet.
I calculated that I need 3500calories to sustain my weight, so I will want to make a diet that has 3000 calories in general. Should I decrease it to maybe 2600 calories? The problem is that I do not want my body to go to starvation mode, thus breaking my muscles down and keeping the fat.

My cardio will mainly consist of the treadmill inclined, and I will try to keep it at 70% of my maximum heart rate, for 20 minutes per day. I will do it monday thru friday (still don't know if I should do it saturday too).

So guys, excuse me for such a long post, and chime in and tell me what you think of my plan! Thank you very much :)

I am 16 yrs old, 226lbs/100kg, 6.3ft/1.92m, and estimated 30% body fat.

I don't thik that I understand your reasoning for not weight lifting in the upcoming 4 weeks. I don't know how much cardio or weight lifting you have been doing before this proposed change, but I don't like it. 5 days of running 20 minutes at 70% MHR doesn't sound like very much to me, why not weight lift on top of it. Weight lifting does not hinder fat loss goals. Weight lifting will help you burn more calories, and build more strength. If you want to preserve your muscles on a caloric deficit, you need to weight train to stimulate them not to atrophy. You can use weight training to increase your stamina.

I suggest that you lift during the first 4 weeks, just not to Max-OT specifications. 3 times a week do a full body circuit where you change from exercise to exercise with zero rest. Use 4 to 8 big compound exercisees and travel through that circuit a few times. That, done with intensity, will increase your stamina much more than 20 minutes on a treadmill at 70%.

I don't like 20 minutes at 70% MHR because there is no real overload. You are just doing the same thing over and over again. It should get easier, but if yor exercise is getting on a treadmill for 20 easy minutes of running, it kinds seems unproductive.

I don't thik that I understand your reasoning for not weight lifting in the upcoming 4 weeks. I don't know how much cardio or weight lifting you have been doing before this proposed change, but I don't like it. 5 days of running 20 minutes at 70% MHR doesn't sound like very much to me, why not weight lift on top of it. Weight lifting does not hinder fat loss goals. Weight lifting will help you burn more calories, and build more strength. If you want to preserve your muscles on a caloric deficit, you need to weight train to stimulate them not to atrophy. You can use weight training to increase your stamina.

I suggest that you lift during the first 4 weeks, just not to Max-OT specifications. 3 times a week do a full body circuit where you change from exercise to exercise with zero rest. Use 4 to 8 big compound exercisees and travel through that circuit a few times. That, done with intensity, will increase your stamina much more than 20 minutes on a treadmill at 70%.

I don't like 20 minutes at 70% MHR because there is no real overload. You are just doing the same thing over and over again. It should get easier, but if yor exercise is getting on a treadmill for 20 easy minutes of running, it kinds seems unproductive.

I wanted to stop weight lifting for some time to maybe "shock" my body when I would start weight lifting again. Anyways yes I think that was a bad idea, I'll continue weight lifting while doing cardio :D

The thing about 70%mhr for 20 minutes is that I still don't know how I should feel when im doing 70%mhr. I mean, should I feel like I can speak two words without my heart popping out of my chest? Or is it that when I finish the cardio my heart will be racing, and I will be very tired? I don't have those gadgets that measure the heart rate, so I need to measure my heart rate by how it "feels".

Also, I can make it 40 minutes instead of 20 minutes, but I don't know if I will last! If it does even more good for me, and really further aid me at fat loss, then I will do monday thru friday cardio at 70%mhr for 40 minutes. What do you think?

The thing that I forgot to mention is that I already started lifting (for about 6 months now). Therefore when I start the program I will need to change the excercises too, or maybe I should just do 1 week of cardio with no weight lifting (like MAX-OT no? instead of 4 weeks, which is excessive, 1 week so that my body gets shocked, and I can break the plateu).

Im a bit confused with weight lifting and losing fat because some people say that it is impossible to lose fat and gain muscles. However some people say that they managed to lose body fat and still gain muscles.

Any more opinions are appreciated :)