Can anyone give me a good diet and work out plan.?

Question

im 15. i weigh 175-180. i have access to all types of exercise equipment. wanna loose wieght and gain muscle. have more fat in legs not really my stumach

Answer 1

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 2

from personal experience and from reading past literature, i'd say that you can only do one at a time (depending on your goals). it's a tough concept to swallow, but it's true. you say you want to lose the weight and gain muscle... but in order to lose weight you must eat fewer calories than your BMR allows you per day. and if you want to build muscle mass, you must eat more calories than you burn per day.

i'm 20... i used to weigh around 250 at your age... i guess i've become more health conscious over the past few years, but only have i gotten into muscle building and nutrition since this past summer. i now weigh around 196 (cutting phase) and am 6'1".

to help you out on a diet plan... just eat smaller portions for your meals and EAT OFTEN. recommend 5-6 small meals per day... eat around every 2 hours or so.

an important thing to remember is that when you cut down in weight, you look more lean... so, you guessed it, your muscle definition stands out more. so, it sounds as if you might wanna lose some weight now (considering summer is coming around the corner) and then bulk up cleanly later on.

okay... so for nutrition i'd say to keep carbs comin in but be smart about it. if you can, try and get away from white breads or white rice... try and eat more whole grain and oats... but more so, eat your vegetables and fruits! these are crucial. since you're barely starting out, don't go too overboard and put yourself in a "diet"... just be more smart about your intake. as far as protein... at least a gram of protein per body pound. get yourself some whey protein powder or some casein protein powder. as for fats... stay away from trans fats AT ALL COSTS and keep saturated fat to a minimum if you can. this is not to say that fats are bad for you.... examples of good fats are: fish, nuts, even maybe some peanut butter... and avocados.

as for a workout plan... incorporate cardio in your routine. best to have a set cardio routine at least three to four times per week. you might want to alternate lifting days and cardio days out of your weekly schedule.

hopefully all this information can get you off on the right foot and get you jumpstarted to your goals.

here are some websites you may want to consider.
when counting calories, it's always good to know where you stand. something that i use. www.fitday.com

another source which inspired me is... www.bodybuilding.com
here you'll find everything you need to know about nutrition and workout plans, meals for different goals and basic knowledge on becoming a more fit individual.

to calculate your BMR, try this. http://www.bodybuilding.com/fun/leah1.htm

the best of luck.