Overall Fitness & Muscle

[I Tacticz I]

Hi everyone,

I’m 17 years old, I weigh 235 lbs. and I’m 6’3”.  I want so start losing weight and gaining strength/muscle.  I know everyone says that you cannot gain muscle when losing weight but I figured if I rarely worked out before, that I would inevitably gain muscle.  I have a few questions:

1.) What should my diet consist of?  If possible – specifics please.

2.) A routine that I should follow – I can work out any day of the week after school. (School ends at 2:30)

3.) Should I take protein power?  I’ve heard it is only recommended if you are bulking.

My main goal is to become athletic and eventually a Body Builder.  I am very serious about doing this so I want to do it the right way.

My main goal is to lose weight, after that I will focus on maintaining that weight and increasing muscle.

Pictures:

Stomach/Chest:

http://img51.imageshack.us/img51/5771/110330184758.png

Back/Shoulders:

http://img51.imageshack.us/img51/5024/110330184813.png

Bicep (small :D)

http://img51.imageshack.us/img51/3928/110330184825.png

I'll retake my weight in the morning to be positive, I know it's around 230 lbs. though.

[S 6 I 6 N 6]

1.) What should my diet consist of?  If possible – specifics please.

2.) A routine that I should follow – I can work out any day of the week after school. (School ends at 2:30)

3.) Should I take protein power?  I’ve heard it is only recommended if you are bulking.

My main goal is to become athletic and eventually a Body Builder.  I am very serious about doing this so I want to do it the right way.

1. Breakfast:

  - 4-6 egg whites, that means take out the yolk. You can cook them however you want because eggs hold their nutritional value whichever way you prepare them.

  - 2 piece whole wheat toast

  Snack (2-3 hours after Breakfast)

  - 24 salt-less peanuts

  - Banana

  Pre-Workout Meal

  - Fish (Tilapia, Salmon, Tuna)

  - 1 Cup brown rice

  Post Workout Meal (30 minutes after workout)

  - 1 Scoop Whey / 6 oz water (shake)

  - Peanut Butter Sandwich on Wheat Bread (I personally use 'Naturally More' peanut butter, it has 10 grams of protein per serving)

  - Apple

  Dinner

  - Chicken Breast (Cut ALL fat off of the Chicken)

  - 1/2 Cup steamed Broccoli

 

2. I really don't have the time to write you a specific routine, so go to this site and scroll down a little ways and it will help you with a starter routine:

http://www.bodybuilding.com/guides/

3. Protein is what's needed to build muscle, i still take protein shakes when i'm cutting. It's really all up to you. It's only 200-300 Calories (depending on the protein powder you're using) per shake if you mix with water.

All in all, good luck bro.

[I Tacticz I]

Thanks mate, just need a routine because I'm not sure if I should change anything up because I'm trying to lose weight.  Can I use milk with the protein shake?  And what about Cardio etc? 

-Just need help with the routine now.

[S 6 I 6 N 6]

Go to that site i posted in #2.

And no, only drink milk on a bulking cycle. The less water you use, the better it will taste. Trust me you'll get use to it.

Drink lots of water throughout the day, try and drink a gallon a day. The more water you drink, the faster your metabolism works.

[S 6 I 6 N 6]

I'll be back to answer any further questions, right now it's time to lay down and watch tv while i eat dinner  ^_^