Hey guys, I’m 16 years old, and for about the last 8 months I’ve been doing my own bulk program. It was kinda like 5x5, with additional isolation exercises like bicep curls, close grip bench presses, lateral raises, and some isolation body weight work on abs. I’d do 6-8 reps for these isolation exercises. I started out a measly 180 pounds and when I finished I was around 210.
I only gained 2% body fat(went from 13-15%). Knowing this, I gained approximately 25 pounds of muscle, which is pretty good for 8 months, I’d say. About a month ago, I had to stop lifting frequently for basketball season, since then, I’ve dropped 15 pounds, and so now I’m around 195 with 12% body fat. I’d like to be around 8% body fat before christmas.
This means I’d need to lose about 8 pounds of body fat and maintain all my muscle. Because of basketball, I can hardly find time to work out. I just do a full body workout every sunday, and I haven’t gained much strength or mass from doing this, as it’s mostly for matienance. As you can imagine, basketball has really helped my cardio and I’ve lost quite a bit of fat during the season.
My main question is, how can I use this very limited workout space to maximize fat loss? Nutritional tips would be really helpful, as I think this is my main issue in losing weight. Im 6 foot flat, i eat a very heavily based protein diet and try to stay away from simple carbs. Any tips on losing this extra weight and staying under 10% body fat would be greatly appreciated