Lose fat Gain mustle Fight better than ever?

I'm 16 and i've been training since i was 13 but i never did any serious training in relation to muscle training like the mma guys do. I stand around 6'1''-6'2'' and weight about 225. I would like to go down to 185-200, but gaining muscle tone and size. So maybe just lose fat but gain muscle. For the past 2.5 years i've been doing strength traing on/with my football team but i'm getting tired of them always wanting me to stay heavy and the frequent injuries from being pushed so hard with so little supervision. What should i do to look my best and be in the best condition for my martial arts

Lose fat Gain mustle Fight better than ever?
Always stretch before and after training.


Go for high fiber food like whole wheat bread, oatmeal and brown rice. Make sure you take in 25-30 grams of fiber per day.


This will help you maintain your level your blood sugar, keeping your weight down.


Maintain your weight training and drink 3 to 4 glasses of whey protein per day so you maintain or increase your muscle mass.


Try vitamin and mineral supplements like Centrum to aid your body into recovery.


Lastly drink green tea so can have enough antioxidant to combat the free-radicals produce during intense training


or workout.


Hope this helps.
Reply:try and eat better, maybe trim down the excess foods u eat. and eat more protein instead of going for pizza, fries, etc.. stay away from pizza! not good for muscle! u can have chicken wings if u want..





eat alot of protien, brown rice, yams, brown bread..... etc vegetables...salmon, whey protein, chicken, beef... etc..





junk food day once a week if u want...








stick to the working out....

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