13weekdiet2

HELP!!!!! body fat % loss?

Hi, I'm 16, turning 17 in may. so for like the past 2-3 months, I have been working out mainly my upper body, arms/pecs/back and some abs and calf. So i workout like 3 times a week(on the weekdays) for about an hour more or less, and i rest on the weekends. AFter every workout, i drink a protein shake, and after that i eat little dinner, and I eat 3 square meals a day, with sometimes a snack b/w breakfast and lunch at school. So i have seen some results, my arms and pecs have gotten bigger, but its not “cut” or toned, its still kind of looks the way it used to, but bigger. And im guessing its because i have high body fat %. either that or my skin is just thick. for as long as i remeber, my skin caliper test thing was always pretty high, even though im not fat. im actually pretty skinny for my height: 5-10 1/2 -140lbs. So I was wondering what i should/could do about it, im trying to lose as much fat as possible( still got some belly fat) and get as much muscle as possible by feburary (cuz swim season starts then). I haven't doing as much cardio as i should be doing. Should I go on a strict diet/do more cardio/ its genetics I cant do anything about it ??

http://vimeo.com/58130973

btw: i started puberty kinda late, like 3/4 years ago?? maybe that has somethign to do with it?? im still a kid?? dono any help would be much appreciated.

Thanks!!

Don't guess, find out your percentage of body fat. At 5'11″ and 140 you are NOT fat! I don't care what you think the the mirror is telling you. Don't give yourself a complex.

You only need a shake with 20 grams of protein–your body can't use more than that at one time, so eating more is just drinking extra calories.

Skip the calves, skip the abs, do SQUATS! Use a power rack, not a Smith Machine or a Leg Press Machine. Learn to squat. Stop when you can't maintain your rep speed.

For a healthy lifestyle you can live with for LIFE, I recommend weights 3 times every 2 weeks and the same with running or biking. That's M-F-W for weights with W-M-F for running. You still workout 3x per week, but alternate strength and endurance activities.

Sleep, rest, laugh, enjoy. Your body has to recover and THEN build muscle.

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