16 year old needs a pro to review workout routine/diet

E

EmpireLabel

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I'm 16, i want to build a strong upper body but have a lean abdomen as well.
I go to the gym 3-4 times a week for an hour
Eat a relative sized dinner with protein and carbs 2 hrs before,
I stretch
I start with 3 sets(each hand) of 10 rep of hammer curls with 25 lbs
I do 3 sets of 10 reps of chest press, 75-85 lbs
I do arm extensions with 65 lbs, 3 sets of 10 reps OR shoulder press 3 sets of 10 reps, 75 lbs
I also sometimes do the thing where u stand on the shoulder press seat, and just use your triceps to lift(is this safe, effective?)
Then I do 2 1 minute planks, then a 30 second side plank while also doing 15 lbs shoulder lifts, each side
then I do squats with 15 lbs weight in each hand on a thing that's like bouncy one side
then I do 2 sets of 30 second mountain climbers
IF i'm not tired, I do 2 sets of shoulder flies with 25 lbs
I come home, drink a glass of milk and half a whole weat bagel with peanut butter
I usually go at 9-10 pm
I'm 16, 5'10" 155 lbs..I want to lower body fat percentage AND gain muscle, is this possible?
Please help correct what I'm doing wrong and any nutritional prequistes that I should meet to maximize muscle gain
Thank you!
 
No one? Please?
 
Early on, you can gain muscle and lose fat at the same time, but this is usually something only the overfat beginner can do very effectively (and by overfat, I mean 20%+ for males, and 30%+ for females). My stock standard advice is that if you're above 15% bodyfat, consider cutting. If you're below 15% bodyfat, consider bulking. When cutting, you'll be consuming fewer calories (but keeping up a protein intake of 1g/lb bodyweight/day and a fat intake of about 0.5g/lb bodyweight/day), possibly doing less volume in the gym so that it's easier to recover, and probably progressing at a slower rate. When bulking, you'll be consuming more calories with the same protein and fat recommendations as per cutting, possibly doing more volume in the gym and progressing in the gym at a faster rate.

I'd honestly forget about what you're currently doing in the gym. It just looks like a bunch of random exercises stuck together to me. I recommend you check out the stickies I've written here in the Young Athlete Development section. One's some general guidelines to follow. The other is an actual program with a lot more structure than what you're currently doing, that will likely give much better results than what you're currently doing, so long as you stick to it for more than 3 sessions and don't mess with it. Also read the stickies in the weight training section.
 
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