Building muscle,getting stronger,losing fat - Is it possible?

A19B1C12

Hi,

I'm 18,male and the problem is I'm not that strong for my size. I'm about 20% body fat, 6ft 4 and about 95 kilos.

Max bench is about 60kgs,dead lift about 120kg, can't do pull-ups and I feel physically inferior to most people on my team.

I'm aiming to build the fat I have into muscle and strength over the summer mainly because of sport. I've moved onto my the Senior 1st GAA team in my club and all the players on it are bigger,stronger and older the main reason I'm on it is because of my hard work and skill.

Has anybody ever embarked on anything similar. I'm planning on cutting out all junk food but need some help if anybody has any resources or helpful tips on building up key muscle groups. Abs, Obliques, Chest and the Legs(very important). Mainly exercises as I've never been too into the gym before. Went for a while during the summer and when forced to, thats about it!

I aim to be about 83-85 kgs come September, able to bench about 90 kgs and trim body fat down to about 12 - 13%

Is this possible or am I putting the bar too high?

gymsoldier

johnb03 wrote: »

dead lift about 120kg

Well at least youre deadlifting, its a good start.

johnb03 wrote: »

I'm aiming to build the fat I have into muscle

Sorry, but you cant turn water into wine.

johnb03 wrote: »

I'm planning on cutting out all junk food

Cut the junk and eat loads of clean food.

johnb03 wrote: »

building up key muscle groups. Abs, Obliques, Chest and the Legs(very important).

For ABs work on your core stabilty, and glad to see you know you have legs

johnb03 wrote: »

I aim to be about 83-85 kgs come September, able to bench about 90 kgs and trim body fat down to about 12 - 13%

Is this possible or am I putting the bar too high?

Possibly abit to high, but not impossible. If youre 20% BF now @ 90kg your lean mass is 72kg. Being 85kg @ 13% BF would put your lean mass at 74kg. The 2kg lean mass over four months.

Brian?

I don't think you're aiming high at all. I'm guessing that 83kg for someone your height is going to be a little in the light side though. Long term I'd aim for a lean 95 kg if I were you.

Look at Richard Dunne the soccer player, he's 6ft 4 and weighs in around that. He's extremely lean as well, I think around 7-8% bodyfat.

So basically if I was you I would prioritise 1. Getting stronger, primarily in squat and deadlift 2. Conditioning 3. Adding lean mass which will logically follow from getting stronger and eating better.

If you work hard at losing fat now you could just end up skinny and weak.

wandatowell

briankeating wrote: »

Look at Richard Dunne the soccer player, he's 6ft 4 and weighs in around that. He's extremely lean as well, I think around 7-8% bodyfat.

I always thought Richard Dunne was slightly over weight,

Brian?

wandatowell wrote: »

I always thought Richard Dunne was slightly over weight,

He was. The few years he's been very lean. Google a picture of him.

tyuis

Not at all impossible. You will need to do a focused work out to get the most out of your training. If you are committed to achieving your results, I would recommend that you get some training plan together and focus on strength.

I am on a programme at the moment with the aim to get me back in physical shape to play Hurling again after time out with an injury. For your height, you probably don't need to loose so much weight. Your main goal should be promoting overall body strength and do sport specific exercises.

Looks like you are serious about getting the best for your body. As regards Diet, try to cook your own food. It is better for you and strangely enjoyable. Eat plenty of Veg and lean meat, chicken and fish. Cut down on the sweet stuff.

To reduce the risk of injury, try some dynamic stretching and self massage. Have a look here for some tips. http://tyuis.blogspot.com/2011/04/warm-up.html#links

Best of luck with it and you will be rewarded for the work you put in.

greenmachine88

Richard Dunne isn't that tall, he's 6,2!

Brian?

greenmachine88 wrote: »

Richard Dunne isn't that tall, he's 6,2!

I stand corrected.