13 old football player trying to slim down and gain muscle

im am currintly 216 pounds and school is starting soon and i need to loose a lot of wieght and gain muscle. we work out mon.wed.andfri.i dont know what to eat through out the year and how much of it.i also go to the gym with my dad almost every day but its not helping a lot.what should i do.

What does your diet look like?

i dont have one but im eatingin smaller portions now and im trying to watch wat i eat llike vegies and fruits.

Hello and welcome!

By diet, she means what you eat on a regular basis. You should post a few sample days so we can better help you. Also, what is your experience with weights and cardio?

well i eat whatever we can eatwhenwere on theroad(all the time)an i also eat whatever my mom makes.and ive been liftig sense about august and i started doing cardio work in track in about april or may.

Some general things to think about:

Protein and veg at every meal (yes, even breakfast), 5-6 small meals a day. Cardio should be about 30 minutes 3-4x/wk. As for weight training I would say stick to fairly light stuff, bodyweight as much as possible since you are still so young. I know this is vague, I'm sorry, love.

i'll make that work somehow and i'll do cardio work more often and for longer times.