Pretty out of shape, but I'm skinny and more body fat than I should, esp on torso

[dot]

Hey,

I know this question has been asked a lot, but I'm not really sure if I should bulk up first then start cutting down body fat?

I'm 15, pretty skinny (I can wrap my thumb and middle finger up to halfway up my arm), about 5'10", and I have a lot of extra body fat (esp. noticeable when i'm sitting down, with no shirt). Also I'm not really fully developed so I don't know if I should do weights or not.

During the summer I'm not really sure what I should do/in what order. I'd like to be less skinny, but I'd also like to get rid of the body fat. Do I bulk up then cut?

I'm pretty out of shape. Only exercise I get is sit ups every day, bike rides, skating, and playing hockey in my backyard (small).

Could someone please point me in the right direction? Thanks!

 

[TheLazy]

i recommend you keep your calorie intake just a tad above your requirement, like maybe 200-400 calories above, then just work your ass off in the gym (maximum 4-5 days a week though, you need to rest your body), cardio and sports is hard to avoid as a teen so dont be afraid to do as much as you want.

When you first start working out in the gym, you will be gaining muscle fat and losing muscle at the same time for a while if your diet is good (for example just a little bit over/under calorie requiremnt), and the results will come up pretty fast for you good luck!

i recommend http://forum.bodybuilding.com for more information

 

[MrS]

"Bulk", then "cut".
If you're 15, 5"10 and skinny, no reason to lower body fat. Bulk some get some good gains then slash that bodyfat.

 

[reyalp]

Probably one of the best beginner routines available:
http://forum.bodybuilding.com/showthread.php?t=750551

That being said: Lifting won't stunt your growth. This is a myth that refuses to die.

Also, don't worry too much about having a little fat on you. A doc told me a while back that teens actually need a certain percentage of body fat to continue growing optimally. In fact, he said that before a growth spurt, teens actually pack on some body fat to fuel the sudden increase in caloric demands.

If you start to get a visible fat roll or love handles, cut back on the calories some and keep lifting.

Doing squats may actually help you grow taller faster, too. So there's always a plus to that.

 

[Skilla_Staz]

i recommend you keep your calorie intake just a tad above your requirement, like maybe 200-400 calories above, then just work your ass off in the gym (maximum 4-5 days a week though, you need to rest your body), cardio and sports is hard to avoid as a teen so dont be afraid to do as much as you want.

When you first start working out in the gym, you will be gaining muscle fat and losing muscle at the same time for a while if your diet is good (for example just a little bit over/under calorie requiremnt), and the results will come up pretty fast for you good luck!

i recommend http://forum.bodybuilding.com for more information

Those forums have become overrun with people who know nothing.

Fortified Iron has a very nice forum. Split into powerlifting, olympic lifting and bodybuilding, I recommend you incorporate power lifting and olympic lifting for maximal strength/mass gains.

A routine that I posted earlier. It's been reviewed, edited, reviewed some more and the popular consensus is that its a very good routine for packing on mass and strength. Remember, keeping your diet up to par is a major need for you as well.

 

[reyalp]

A routine that I posted earlier. It's been reviewed, edited, reviewed some more and the popular consensus is that its a very good routine for packing on mass and strength. Remember, keeping your diet up to par is a major need for you as well.

That routine seems great for an intermediate lifter, but a beginner shouldn't need that kind of split to make good linear progress, don't you think?

On the other hand, I second your suggestion to incorporate powerlifting/oly for mass gains. Lee Haney said it best, "The key to building massive, powerful muscles is to doggedly increase the training weights you use. But it is only good to increase training poundage if you do so in perfect form. There is a direct correlation between the amount of weight you use with perfect biomechanics in an exercise and the mass of muscles that move that weight."

Or in a simpler version: "Everybody wants to be a bodybuilder, but don't nobody wanna lift no heavy ass weight!'" - Ronnie Coleman

Eat like a horse
Lift like a bull
Sleep like a baby
Grow like a weed

 

[TheLazy]

hey thanks for the links Skilla_Staz, glad to see there are dedicated people such as yourself here I'll check out the fortified iron site now.