Weights and Calories

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Nightfall95

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Hey.

So I am 16 years old 5ft10 10st 2lb and 13.5% body fat.

My goal is to achieve a body like this

But my question is to achieve this do I need to be creating a calorie deficit while doing full body strength training (weight) and cardio or should I be eating more calories than my body needs and doing cardio and strength training.
 
You are 16 and still growing & your body fat % is respectible, stay away from calorie deficits. Focus on a healthy diet, a moderate amount of cardio and weights to build muscle. I'd shoot for more calories than you need in the form of extra protein to fuel your muscle growth. At 5' 10" and 142 lbs you could use some bulking up so you definitely want to up the calorie intake.
 
Okay, so I should try to eat the right amount of calories if not a little more when I am exercising more frequently. Do you think I will be able to gain a significant amount of lean muscle mass by eating right and exercising both cardio and weight/strength training but not creating a calorie deficit.

Thanks for the reply by the way, really does help.
 
Strength training + calorie surplus = muscle growth, fat growth
Strength training + calorie deficit = no muscle growth, fat loss
You do the math.

Go through phases of 3-4 months in a calorie surplus, targeting a weight gain of no more than 1lb/wk, then 1.5-2 months in a calorie surplus, losing weight at the same rate you gained it. This won't make you super lean, but you will build muscle during the 3-4 month weight gain phases, and the shorter weight loss phases will keep bodyfat in check. Longer weight loss/cutting phases would make you leaner, but right now you need muscle more than you need to be cut up - work on slowly building up to about 180-200lb body weight while keeping a check on bodyfat (by doing what I described above) and you'll be coming close to the physiques in the pictures you linked. Alas, if you were a shorter guy you'd probably get to that shape quicker - half a foot shorter and you'd probably be there around 160-180lb. Needless to say you'll need some patience, but do it right and you'll be looking epic come college.
 
Trek and Goldfish is right. Your body is still in a growing stage and if you eat less calorie than your body needs, you won't gain muscle. You need to eat more (It is best to choose healthy foods). It will also give you energy when strength training. Protein is a good choice in building and repairing muscles.
 
Thanks for the help guys, really appreciate the help.

Just to make sure I understand correct.

3-4 months strength training and calorie increase.

Then about a 1 or 2 months calorie deficit to and strength training to keep body fat down. Also how many more calories should I be eating when I want to gain muscle.

Another thing I wanted to ask was about cardio. I play a lot if football ( soccer, im british ;) ) and I want to do cardio to keep my health up as I dont want to be muscular but still un fit.

I also do a bit if boxing on the punch bag.

Is it possible to do the cardio and gain muscle, as I still want to be active and sporty with my mates.
 
At your age, I'd aim to eat every calorie found in the galaxy, daily. Not really, but you're gonna be eating a lot, no doubt. Do a food diary, recording everything you eat and drink, including brand names, volume of food, and anything you add onto it. Add up for each day how many calories you consume, and figure out the average consumption. If during the time you do the food diary you're maintaining weight, then increase calorie consumption by 10%. See how you go over 2-4 weeks. If you still haven't gained any weight, increase your calorie consumption by another 5-10%.
 
Okay, thanks a lot.

I am goin to start doing this saturday and try it out for 4 months and see where I am at. Im going to take a before picture saturday morning and a picture every month to see if I can see a gain.
 
It is good that you have joined this weight loss training section to ensure that you get the required knowledge on what to eat and how much of it you need. At your age your body is still growing and you dont need to worry so much o the calorie intake. As long as it is controlled.. you are good to go..
 
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