To begin with,
I'm 15 years old, 5'6 and 170 lbs.
 
My goal is to look thinner and ripped, like have the muscles show not just be there under the fat.
 
I eat pretty good food, drink about 12 glasses of water a day.
 
I go to the gym regularly and have been for about 3 months but I don't feel I'm doing what I am supposed to or else I would've looked much better by now.
 
I go maybe 3 times a week doing bicep curls, pec. fly, tricep rope pulldown or whatever its called, running, chest press (doing 12-20 reps and doing 4 sets).
 
I already have the weight so I don't want to be gaining, do I have to lose the fat by running at the gym and then start doing the weight training or can I just keep doing what I am doing?
 
Any help or any tips that you can think of would be of great help :)
 
Thanks in advance

I am going to give you a link..."I already have the weight so I don't want to be gaining" by which I assume you have the muscle you want so you are ready to drop bodyfat.
 
For Losing Fat
http://www.discussbodybuilding.com/For_Losing_Fat/m_111175/tm.htm
 
I know you are 15...so focus!
If you get this right the first time, you save a lot of time!
 
If you have any questions, post em here!

Dan, just curious...how many times out of your 4051 posts do you think you have posted either that link, or the gaining mass link? lol Seems I see those links from you or sometimes other people, atleast 3-4 times a day.
 
Back to Soul....just do whatever Dan tells you, he's a genius.

heh he does seem smart
btw thanks for the link
but to add to my previous post, I still want more muscle too, while losing fat.

but to add to my previous post, I still want more muscle too, while losing fat.

The thing you need to know is..what is the primary focus...you see, when you are gaining muscle..you should be staying lean and even dropping fat sometimes.  But when you need to get CUT..then you need to tweak the training a bit.
 
When you are losing fat, the diet and training still covers maintaining and even building muscle...but the methodology is more focused on maximal fat burning...
 
So, if the goal is Fat loss (with hopefully some muscle gain)  then lose the fat you want to lose and then get back to muscle gains or maintenance..if it is muscle gains...you just switch the diet and training a little...back to building!
 

Dan, just curious...how many times out of your 4051 posts do you think you have posted either that link, or the gaining mass link? lol Seems I see those links from you or sometimes other people, atleast 3-4 times a day.

LOL..well, its like handing out the basic rules...
 
I want to make sure we are on the same page!

i'll go with muscle :)

http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
 
Going to go out on a limb here and say that you might want to read that...

Ah ha!
 
For Gaining Mass
http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
 

oops ..too late

thanks for all your help guys but
 
 
Can any of you make like a training plan for me? I got nutrition set :)
 
And do you start off with strength training and then move onto mass?

How about

Week 1:

First Day: Shoulders (Four Sets of 3-5 reps)
Second Day: Legs (Four Sets of 3-5 reps)
Third Day: Rest
Fourth Day: Arms (Four Sets of 3-5 reps)
Fifth Day: Chest/Abs (Four Sets of 3-5 reps)
Sixth Day: Rest
Seventh Day: Back (Four Sets of 3-5 reps)

Week 2:

First Day: Shoulders (Four Sets of 6-10 reps)
Second Day: Legs (Four Sets of 6-10 reps)
Third Day: Rest
and you see the pattern..

Week 3:

First Day: Shoulders (Four Sets of 10-12 reps)
Second day: Legs (Four Sets of 10-12 reps)
Third day rest
Fourth day: Arms (Four Sets of 10-12 reps)

Week 4:

repeat week 1

week 5:

repeat week 2

etc.

Does that sound good?
and are there any specific excersises anyone can reccomend?
I'm planning to start this tomorrow so the sooner the better
also ive read somewhere from all the articles that working your legs increases your testosterone level by 1000%!
if so wouldnt it be better to start off with legs, then everything else?
so much questions! :P

And do you start off with strength training and then move onto mass?

If it is your first week ever training..start off with endurance full body 3 non-consecutive days a week. 
You can run through something like this as a circuit 2 sets of 15 each
Squat
Bench 
Pulldown
Tri Press
Military
Bi Curl
Calf Press
Crunches
 
Then do 2 weeks of strength training..increase calories by 10%
week 1 go Mon wed friday 3 sets of 6-8 after warm ups
week 2 A-B split fashion, 4 sets of 6-8, Mon/Tu  thur/Fi switching movements where possible and add shrugs and something for hams like stiff leg deadlifts
Squat
Deadlift
Bench 
Row
Triceps 
Shoulder
Biceps
Calf Press
Crunches

After that...

Instead of the 1x per week for the whole body..which IS good for the stength training range you outline...  
If you want max muscle growth you would be better to do a 2 day split instead of a 7-day split.
 
Day 1 - A
Day 2 - B
Day 3 - Off
Day 4 - A
Day 5 - B
Day 6 - Off
Day 7 - Off
 
The rep range of 3-5 will develop mostly strength if you want that leave it as it is...if you want size and strength try 6-8...if you want mostly size go for 9-12.
 
Also, as you want to knock off some fat...that second day should be higher reps 12-15-25 to increase fat burning capacity in muscle...
 
After you warm up, start with the large muscle exercise - yes it is a great idea for growth!
Day 1 Squat first for example
Day 2 Deadlift first for example
 
Day 1
Squats (Four Sets of reps)
Stiff leg deadlift (Four Sets of reps)
Chest/(Four Sets of reps)
Triceps (Four Sets of reps)
Shoulders (Four Sets of reps)
 
Day 2
Deadlift (Four Sets of reps)
Back (Four Sets of reps)
Biceps (Four Sets of reps)
Calf (Four Sets of reps)
Abs (Four Sets of reps)

Finally..change the training every week!
See the variations links in the post I gave you....this shoudl give yo a sample anf the flavor of creating a progression...

omg thanks
you are the man, marry me? :P
 
and ill post my results every month ;)

LOL
 
Looking forward to the progress!
 
take a picture every week!
Don't look at em at first but just take em!

anyone have any recommendations for a protein shake?
i gotta buy something tomorrow..
 
just to confrim: post workout you need lots of protein, calories, carbs and a bit of fats right?
 
anything in mind for my plan?
 
i was thining the optimum 100% whey protein but that doesnt have any carbs in it
 
thanks in advance