I'm 17 and I am 5'11". I weigh 188 pounds (was 235 on October 29th 2006.) I have hit a Plateau in my weight loss. Doing an online body fat test, I'm at 19%.
I'm looking to gain muscle mass and to decrease body fat. It is summer time, so I have 10 weeks off of school to just concentrate on my fitness levels.
Upperbody= Bench Press, Incline Bench, Pectoral Flys, Weighted Dip machine, Curl machine
Lowerbody= Leg Press, Hamstring curls, Lat machine
Abs= Weighted crunch machine, Oblique twist machine
Cardio= 22:30min ( three 7.5 minute miles)
Sprints- 8 x 25 yard sprints
I realized after the week was over that it wasn't very well constructed
Sunday- Upperbody, Abs
Monday- Lowerbody, Cardio, sprints
Tuesday- Upperbody, Abs
Wednesday- off day
Thursday- Lowerbody Cardio, sprints
Friday- Upperbody, Abs
I will be going on Vacation for the next 4 weeks and won't have access to a gym, so I'm hoping to do a fatloss/ cardio diet for that time and then go to muscle building diet after. I will have access to a very selected amount of free weights and will still lift.
I have read the diet section and know pretty much what I will need to eat. what changes should be made to wight loss diet for the bulking period?