Hey guys. I'm 17, 5'9'', 155lbs. Waist of about 32.5 inches, 30 if I pull the tape tight. Fat % is 17.9%, or close. I've got two goals: to be in great fighting shape, and to get a good set of abs/pecs.

I've been doing a lot of research and read a lot of things (thus the confusion). I liked the info on Gym Jones about how they perceived the training as life/death, look from performance. I like that idea, and have been trying to apply it some. I've started eating throughout the day instead of one or two meals later in the day. More eggs in the morning, lots of protein and fruit throughout the day. Veggies too. I've got a high metabolism, naturally pretty skinny. Here's the thing, I can't tell if I need to lose more fat, or build more muscle on the abs. Right after a workout on the abs I can see a little definition, but then it fades when my muscles cool down.

My confusion is should I be working on a lot of cardio and dieting to lose weight to get the abs to show? My concern with that is that I'm trying to get stronger and build muscle so I'm upping the amount I eat. I read once that you can't build muscle and lose fat at the same time. I could use some clarification and a little personal advice.





These were right after some abs workouts. I'd appreciate any advice, and if you need more information on me I'll be glad to provide. Thanks in advance!

You're young so your metabolism is very high. I'd just spend the next year working on putting on muscle. I think it's important to build a good base. Start counting your calories after figuring out your BMR (google it). Use fitday.com to keep track of your calories.

After doing this for a bit you'll have a good understanding of what it takes for your body to gain muscle.

What does your training set up look like?

p.s. If you're reading Gym Jones, you're on the right track.

To damnthemachines,

To fight to win you must be elite.
1. Get your fat to about 11% as soon as possible.

2. Measure exactly how many grams of protein you eat
per day. 1.4g per kilo in your case is 98 grams of protein per day.
That means approx. 88 to 108 every day. Never 50 or 60.
Never 150-160.

3. What's your nickname when you train? My former trainer called himself the
beast when he exercised. You become something else!


4. You can build muscle and lose fat at the same time.
it is preferable. Order Mike Boyles, Fat Loss Secrets DVD.
He works with Olympic Athletes. I don't know him and there is no
affiliation, it's perfect for a guy like you, you'll get it.

If not do interval training cardio. that is
A. Warm up
B. Do 1 minute at heart rate 170-180
C. stop or walk for 2 minutes, maybe three
D. then do 1 minute.
Continue for 30 minutes.


This may be running, biking, fast rope jumping
The key is to keep the heart rate up.

Also weight train, or gymnastics the way you have been doing.

Go for it. Choose it. Then do it. It is the only "weigh" you'll know.

L8r,
PG

To damnthemachines,

To fight to win you must be elite.
1. Get your fat to about 11% as soon as possible.

2. Measure exactly how many grams of protein you eat
per day. 1.4g per kilo in your case is 98 grams of protein per day.
That means approx. 88 to 108 every day. Never 50 or 60.
Never 150-160.

3. What's your nickname when you train? My former trainer called himself the
beast when he exercised. You become something else!


4. You can build muscle and lose fat at the same time.
it is preferable. Order Mike Boyles, Fat Loss Secrets DVD.
He works with Olympic Athletes. I don't know him and there is no
affiliation, it's perfect for a guy like you, you'll get it.

If not do interval training cardio. that is
A. Warm up
B. Do 1 minute at heart rate 170-180
C. stop or walk for 2 minutes, maybe three
D. then do 1 minute.
Continue for 30 minutes.


This may be running, biking, fast rope jumping
The key is to keep the heart rate up.

Also weight train, or gymnastics the way you have been doing.

Go for it. Choose it. Then do it. It is the only "weigh" you'll know.

L8r,
PG

Thanks for the suggestions! I'll look into it.

Mike Boyles is good when it comes to functional training. When it comes to fat loss and diet, there are lot of other people far far better than Mike Boyle. It would something similiar to Dr.Atkins writing a book about training.