How to cut fat while increasing lean mass?

[Snatch518]

I am 17, 5'9" 142 lbs. 15% body fat (or so my scale tells me, but comparing myself to pictures of people to their bf% I would estimate mine to be around 13%). My goal is to be 8% body fat by summer. I'm not too worried about being big, as long as I'm cut. 150-160 lbs would be great! My first priority is body fat though.

Day 1: Chest
Day 2: Legs
Day 3: Rest
Day 4: Tricepts and Shoulders
Day 5: Bicepts and Back
Day 6: Rest.
Repeat the cycle.

I do cardio 4-5 times a week. 20 minutes on the tread mill doing HIIT (High Interval Intensity Training).

Since I'm in high school, meals can get difficult. But this is an example of my diet.

7:15 - Oatmeal, 20 oz of water.
10:30 - Turkey, Roast Beef, or Ham sandwich on Wheat bread. Carrots or cellery. 20oz of water.
2:30 - Chicken Breast. 1 whole egg, 2 egg whites. Carrots or cellery. 20oz of water.
3:00 - Workout then Cardio.
5:00 - 40g Protein shake w/ creatine.
7:00 - Steak or chicken breast and a green vegetable (broccoli, green beans, etc.). 20 oz of water.
9:00 - 40g Protein shake.

What should I change about my workout or diet to get the results I desire?

 

[diamonddiceclay]

you need to bulk now because you are TOO LIGHT for your height. Eat 6-8 meals a day of red meat with brown rice or oatmeal. After you have some muscle, you can cut the fat

 

[Peyote Killa]

if you would like to PM me i would set you up with a kick ass diet that would have you ripped in the next two months. If you have the discipline to eat straight and are not tempted then you are in good hands.

The first thing I would do is cut out red meat from your diet completly.

As far as "leaning" out goes, if that is your goal then that is the only thing you need to be concerned with. You are giong to lose some size but nothing that can't be added once the summer is over.

PM me and I will get you where you want be.

Peace and good luck

 

[D00fy]

hey i started like you 5'9 140lbs how bf% or someshit ,like yours.........when i first started out,i didn;t know nothing,invested in Hydroxycut ,,,,,,,,,sure i saw results..........didn't really follow a diet,,,,,,,,,drank lots of milk lost weight and crap fast show abs...........hydroxycut ran out.......appetite came back i binged out got fatter................anyway to make things short dont invest on supplements and also BULK FIRST.........because i bulked from a high bf% i was able to put some muscle and now i can get lean at a very good weight and look somewha defined

 

[Elite_Fry]

why cut when yourve got nothing to show off?

 

[redhotavenger]

well...

dmp

 

[D00fy]

he/she wants to see their abs:/ ?

 

[Snatch518]

Correct, I would like to see my abs, I would rather be skinny and cut than have big muscles and fat. So your saying I should try and get up to 150-160 and not worry about BF% and then start cutting? How should I go about doing that diet/workout wize? Should I be doing any cardio when I try and bulk? How do bulk diets and cut diets differ? Don't you eat high protein and low carbs in both cases?

 

[hesselite]

BULK FIRST.

Listen... just spend a few months (at least) bulking and put some muscle mass on. This will greatly assist you in two ways:

1) Free standing muscle burns calories. If you're a lazy ass, and you sit around all day, you're going to burn more calories if you have more muscle.

2) Endurance. Increased size and strength will allow you to push yourself harder and for longer periods of time in those cardio sessions allowing you to burn more calories.

Listen to these guys... bulk first, then cut. I mean, if you're looking for the skinny Jared Leto look, either pick up herion or stop eating all together. You don't want that skinny malnourished look... trust me.

--Hess