Hey, I'm 15 years old and 138 pounds. I've been hitting the gym since July. After hitting bodybuilding forums and reading threads I noticed that my workout was all wrong. I worked out multiple body parts in 1 day for 5 days a week and didn't eat properly. Recently since the end of January, I've made a new routine (solo body parts per day since i hit the gym 5 days a week) and eat 4-6 meals a day that are small. I try to do HIIT cardio after my workouts for 30 mintutes where I usually burn 250 calories.

After reading John Stone's site, I was unsure if I should do cardio as well as lift on the same day. Will it change my results by any chance?
Here is my routine:

Monday - Shoulders and abs
Military press - 4sets of (15,12,10,8)
Dumbbell press - 3sets of (15,12,10,8)
Lateral raise - 3sets of (15,12,10,8)
Bent over laterals - 3sets of (15,12,10,8)
Crunches (weighted) - 30,30,25,25
Leg raises - 20,20,15
Side twists - 30,30,20
Cardio for 30 min

Tuesday - Back and Traps
Barbell rows - 4 sets of (15,12,10,8)
Pullups - 4 sets to failure
Pulldowns - 4 sets of (15,12,10,8)
Dumbbell rows - 4 sets of (15,12,10,8)
Dumbbell shrugs - 4 sets of (15,12,10,8)
Stiff-Legged Barbell Deadlift – 4 sets of (15,12,10,8)
Cardio for 30 min

Wednesday - Chest
Flat bench press - 4 sets of (15,12,10,8)
Incline bench press - 4 sets of (15,12,10,8)
Decline bench press - 4 sets of (15,12,10,8)
Flat dumbbell flyes - 4 sets of (15,12,10,8)
Dips – 3 sets of 10

Thursday - Legs
Squats - 4 sets (8. 8. 6. 6)
(Quads) Leg press - 4 sets of (15,12,10,8)
(Quads) Leg extensions - 4 sets of (15,12,10,8)
(Hamstrings) Leg curls - 4 sets of (15,12,10,8)
Calves press - 4 sets of (15,12,10,8)
Cardio for 30 min

Friday - Arms
Tricep Skull crushers - 4 sets of (15,12,10,8)
Barbell curls - 4 sets of (15,12,10,8)
Concentration curls - 4 sets of (15,12,10,8)
Hammer curls - 4 sets of (15,12,10,8)
Tricep extensions - 4 sets of (15,12,10,8)
Tricep Kickbacks - 4 sets of (15,12,10,8)
Reverse Barbell curls - 4 sets of (15,12,10,8)
Cardio for 30 min

Saturday/Sunday - REST!!!!!!!!

Attached is a picture of my physique as of today.

GOAL: Lower body % fat while building muscle.

My Current Measurements are:

Chest:(normal)_______34.75_______in. (expanded) ______36.5_______in.
Waist:_______32.5_______in
Forearm:
Left (flexed)______10.5______in.
Right (flexed) ______10.5______in
Biceps:
Left (normal)______11.25_____in.(flexed) _______12________in.
Right (normal)_____11______in (flexed)______12.25_________in
Thighs
Left: (flexed) _______17.25__________in
Right: (flexed)______17.25_______in
Calve
Left: (flexed) _____13________in
Right: (flexed) ______13________in

PLEASE HELP! :D

BTW I have gyno ( severe ) :(

THANX!

I would do a 3 day split

mon-chest,shoulders,triceps
tue-HIIT or cardio
wed-back,biceps
thurs-HIIT or cardio
fri-legs
Sat-HIIT or cardio
Sun-HIIT, cardio or rest

this will keep you anabolic on your lifting days and give you more energy for cardio on those days.

regarding the gyno, you arent alone. Its fairly common during puberty. I got it during puberty(similar to yours, and its not that bad) and it never totally went away except once my bodyfat is low. Gyne is composed of fat and gland. Most of the time, the gland is above normal size but the fat around the gland is what really gives the "gyne" appearance. Yours may resolve over the next 2-3 years. It will help to lose bodyfat, but dont try and starve yourself to acheive something your body has to do in its own good time.

Building your upper chest will help the contour of it. Dont focus on trying to build the lower chest because this will simply push out more of the gland/fat tissue

Good luck!

All I can say is "tough luck" with the Gyno... I have it myself, and when I'm overweight it really causes me grief..
When I was at school I used to get the mickey taken out of me all the time because of it.. :(

Within a few years they'll become smaller - but it will take hard work and a low bodyfat% to keep them at bay.

Keep at it!
You are not alone! :gl:

Hey thanx guys! Yea - I think I'm on a good track to lowerign the body % fat. I'm well motivated as well to get back in shape like I was before. Anyway hopefully by the way I'm eating ( 6 meals a day ) and the routine I'm working with I could achieve this goal in about 6 months. Wish me luck guys and thanx for welcoming me to the forums :D. Hope to get to know you guys and learn more about bodybuilding.

-sdp

oh yeah and something else I meant to mention thats kinda funny.

Take a look at some of the really muscular guys at the gym. Specifically the ones that look like they've been training for a few years. Out of every 5, you'll find a guy that has just a tad "too much fat" on his lower pecs compared to the rest of his body. Dont get me wrong, these guys chests still look good, but it lets you know that many people with gyne get into body building for that very reason and get to a point where its undetectable except to the trained eye :cool:

Or you could be like some guys and just be fat and lazy and have a plastic surgeon cut out the gyne.. .. then you'll have a perfectly flat chest and a flabby body :)

I seem to have the problem too. I am 29, 6'-5" and weight 198. I've been working out consistently for 3 years, but during every cut in the spring I can't seem to get my bf% down enough to really get a chiseled chest or stomach. I think it was b/c of a lack of doing alot of cardio.

I really really really want to rectify the problem the best I can without surgery. It's totally embarrasing, esp. in the summer. I would give my left arm if I could just flatten my damn chest out and wear some tighter tshirts or none at all and feel good about myself. Instead it really mentally makes me feel like crap. It friggin sucks. I'm obviously not overweight, I have a small gut that I'm working on getting rid of with alot of HIIT and weight training. My diet is currently the South Beach, which seems to make alot of sense to me. No bread, no beer, no starchy carbs. I'm hoping this will be the year I break thru this plateau and rid myself of that dang chest fat! I'm also supplementing with flax oil, as I've heard good things. Does anyone have advice or sucess stories on this condition? I've heard things about topical fat loss gels, are these bull or do they work? Anyway, thanks for starting this thread and good luck and thanks for any feedback.

Def, I purchased a bottle of TrimSpa out of curiosity, and can now say any miracle pill is bullsh*t from personal experience. It may do something for you, but lets face it.. if anyone can work to the same results as that pill in two more weeks than someone on that pill, I think everyone here would wanna save some money. When I took that pill, I didn't feel empowered. My appetite was already under control and it did nothing for me. That $40 was well spent.. as a lesson.