The Nineteenth Hole

how do i get cut or increase my lean muscle mass?

Im 150 lbs, 5 feet 9 inches, and 16 years old. I am muscular, however I also have some fat. I want to become cut and make my muscles more defined. Basically, I would like to lose some fat and gain some muscle. I want to look lean and musclar instead of having fat cover my muscles. Can someone who is experienced or has some knowledge please help me out? Tell me specifically about the diet, weight lifting, and cardio. Try to be specific and accurate as you can.

With the food, you basically want to eliminate and control the fats and sugars you take in, so have these foods only 1-2 days a week and cut your portions in half mostly at night, limit these foods: cheeses, sodas, sweet treats, fried foods, chips, fast foods. Instead eat fruits, veggie dishes, yogurts, subway, healthy meals. Try to only have burger once or twice a week, the rest of the week have dishes with chicken, wheat noodles, wheat rices, everything wheat (as much as you can) even your bread.
Cardio is key for losing fat. You'll need to do your cardio 4-6 days a week, anything over 20 minutes is good. Your body starts burning fat after 20 minutes of exercising, so try to get 30 minutes in. You can do less days of cardio if you want and see how the results are. When I talk with someone who wants to lose weight, I have them focus and come in 4-6 days a week until they get off what they need, then they can cut back and go to maintenance 3-4 days a week.
Your weights, this can get pretty wordy, so it's best if you can go to "bodyforlife" and see their demos. I like the way they pyramid their weights and it's very effective. light sets first, heavier, heaviest, then back down to light set again and lighter still, with the same muscle group. Hope this isn't too complicated, see what I mean about wordy lol Hope some of this helps.

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