Summer plan... Lose fat and get more ripped

[joeldamole]

Im 15 about 5,9 and 140lbs (im using my dads account and couldn't be bothered to create one for a single thread). Im very muscular mainly because i run track and do core stregth quite a lot. But this summer i want to lose all excess body fat and get a bit bigger (not too big though, i know about stunting growth etc).

Anyone got any tips on exercises i should do, what i should eat etc? any help would be much appreciated.

I have a rowing machine, some 5kg dumbells, a speed rope and an 'Iron gym' (a push up/ pull up bar)

I usually do core with a medicine ball, doing 10-15 of different crunches, twists etc for 15 minutes non stop. my abs stick out quite a long way and i was wondering if i could define them slightly more by doing longer reps without the medicine ball?

I was also hoping for some help in mixing up my workouts, maybe using MMA conditioning as my routine is getting a bit boring? also would getting u punch bag be useful?

Any help would be much appreciated

 

[joeldamole]

BTW I already do push ups, pull ups and lots of other exercises, i was hoping for some tips and/ or advice on losing body fat and gaining muscle + getting more defined. thanks :icon_chee

 

[Artigo]

In.

 

[ssdd]

bodybuilding.com
or
Read the FAQ if you want to learn something

 

[belph]

 

[joeldamole]

Hahahahahaha these pics although irrelevant are cracking me up! :icon_lol:

 

[belph]

your 5'9 140 how are you not ripped ?

 

[Oblivian]

What is your dad doing in Arianny's bedroom?

 

[Da Speeit]

its about your diet, brah

 

[Modern Warrior1]

really..........really. Come on now.

 

[toonie]

What is your dad doing in Arianny's bedroom?

That's what I was thinking.

TS, if you want help on "getting ripped" visit bodybuilding.com. This sub-forum is focused on performance, and not so much on looking good naked.

 

[ASUThermo]

Look at this guy, what a stud. Let's get you started on the right path.

-Limit your water, that shit will make you bloated and hide those much needed summer time veins. 3 cups a day at the max.
-Caffine, 200mg on the hour every hour.
-Limit your sleep, 4 hours a night at the very most, gotta keep those calories burnin'.
-You are going to need a tanning bed if you can't get in the sun for a least 4-6 hours a day, also look into getting some sort of bronzer.
-Shave everything. Start with your arms, legs and chest. If you have back hair get one of your boys to do you a solid. Nair the pubes and pits, and do not limit yourself to those parts, eyebrows and eyelashes gotta go.
-Size small shirt? Pick up a kids medium, done deal.

 

[ZisDeadBaby]

"getting ripped" has little to do with training and more to do with diet little guy, but by the way you've presented yourself I have little hope for you.

 

[joeldamole]

your 5'9 140 how are you not ripped ?

As i said I am but i want to lose a tiny bit more fat to define my abs 100% and maybe put on a tiny bit of well defined muscle.

 

[joeldamole]

Look at this guy, what a stud. Let's get you started on the right path.

-Limit your water, that shit will make you bloated and hide those much needed summer time veins. 3 cups a day at the max.
-Caffine, 200mg on the hour every hour.
-Limit your sleep, 4 hours a night at the very most, gotta keep those calories burnin'.
-You are going to need a tanning bed if you can't get in the sun for a least 4-6 hours a day, also look into getting some sort of bronzer.
-Shave everything. Start with your arms, legs and chest. If you have back hair get one of your boys to do you a solid. Nair the pubes and pits, and do not limit yourself to those parts, eyebrows and eyelashes gotta go.
-Size small shirt? Pick up a kids medium, done deal.

I just wanted to pack on some muscle to help with track and rugby in the winter + lose some body fat as its extra weight...

 

[belph]

As i said I am but i want to lose a tiny bit more fat to define my abs 100% and maybe put on a tiny bit of well defined muscle.

i will help you since i am awesome.

your not ripped your just a skinny teenager, put on 30 lbs. then get "Ripped" or "jackt" you having abs is like a fat chick having huge tits. your supposed to have em.

EDIT: also don't be the guy who is bulking and cutting at the same time,you will fail.

 

[ThePitBull32]

As i said I am but i want to lose a tiny bit more fat to define my abs 100% and maybe put on a tiny bit of well defined muscle.

So, you are not interested in strength or conditioning. Since you run track, why not worry about getting faster or having more endurance? If you just interested in looking more ripped, then this is not the place for you.

 

[MAAddict**]

F*k six packs and aesthetics. This is how I want to look like

 

[wufabufa]

does your high school have a wrestling team? if so, join it. that will solve all of your problems.

 

[joeldamole]

So, you are not interested in strength or conditioning. Since you run track, why not worry about getting faster or having more endurance? If you just interested in looking more ripped, then this is not the place for you.

What i was trying to say was that I want to lose fat and put on muscle to help with sports... this basically describes 'ripped'. I dont want to ask an MMA forum how to get better at athletics when i have some good athletics coaches.