Help!Emergency!:-);-)

Well...

i'm 17 years old....i'm 70 kgs and I'm around 1.80-1.83 cm....I need a daily kcal intake of around 2500 kcal to maintain my weight...I lost around 30 kgs last year which is simply amazing and great!!! BUT!I was left with a big fat layer of fat around my stomach and i don't know what to do!!!It's just pure fat hangin' there...

1)SO now i'm thinkin' of sticking to a strict whole wheat,fiber rich,protein rich,vitamin rich 2000 kcal diet and an also strict gym plan starting this November in order to lose it......BUT i also wanna tone up and build muscles!!!!!!...!

2)SO can someone tell me if lowering the necessary kcal intake BUT sticking to a rich in protein diet can allow me to build muscles or not????????

3)And also how many reps and sets should i do in order to create muscles???

4)AND is it possible if i go to the gym for at least 3 times a week to manage to create a toned and muscled up body until summer comes????

4)AND should i stick to a program that focuses on a particular area of my body each time or i can do whichever exercise i like each time......??????????!

PS:I CAN'T AFFORD GOING TO THE GYM MORE THAN 4 TIMES A WEEK BECAUSE OF THE FACT THAT MY PROGRAM IS HECTIC (STUDYING) AND IT'S ALMOST IMPOSSIBLE....

THANK YOU ALL IN ADVANCE!

Not sure if you're male or female.  The answers probably won't be much different regardless, so I'll give it a shot.

If you lower your calories you make it a lot harder to gain muscle.  You may have some "newbie gains" but it won't last long.  You need to decide if you want to lose weight -- while exercising and keeping the muscle you currently have (cutting).  Or if you want to gain muscle (along with some fat) and then after building up the new muscle(bulking), doing a cutting phase. 

3 times a week seems to be a good number for weight lifting.  Go on alternate days to give your body a chance to recover... say Mon, Wed, Fri.  Look at some of the workout plans that are described in the stickies in this forum, or go find some other one.  Try to make sure the major muscle groups get a solid workout.  Don't worry about things like bicep curls or isolation exercises.  Lift as heavy as you safely can -- using good form -- and try to do 2-3 sets of 8-12 reps.  Use free-weights, not the machines.

I'm a guy...So if i wanna gain muscles i will also have to gain some weight...???????And if i stick to a 2-3 times a week training will i get to see results in like the next 3 months????And also are you aware of how much protein i should be getting in order to build muscles (meaning not the daily reccomended intake--and is there any other thing (vitamin-minerla etc.) i should also be taking in order to "use" protein?????)

Original Post by costas123:

I'm a guy...So if i wanna gain muscles i will also have to gain some weight...???????And if i stick to a 2-3 times a week training will i get to see results in like the next 3 months????And also are you aware of how much protein i should be getting in order to build muscles (meaning not the daily reccomended intake--and is there any other thing (vitamin-minerla etc.) i should also be taking in order to "use" protein?????)

It all depends on what kind of results you are looking for. for the past 3 months i worked out 5 to 6 times a week and i see results but not huge head turning results , it takes time and patience and has a lot to do with diet and body type.

I am a ton stronger now then i was when i started but in order for it to show i need to cut all excess out of my diet (which i am doing now) 

As far as protein, if you are working out on a constant basis around 2 grams per kg of body weight is a good amount. Remember to include food , this isn't just supplements.

there really isnt anything extra you have to take to use protein, if you are planning a rigorous workout schedule i would recommend at the least a multi vitamin to replenish what you will be using.

ah................something else.........should i be taking multivitamins (PILLS)?????or this will mess up with my metabolism????and i if i take i should still stick to a 2500 kcals(-reccomended daily intake of kcals in order to maintain weight) diet or not?????

Original Post by costas123:

ah................something else.........should i be taking multivitamins (PILLS)?????or this will mess up with my metabolism????and i if i take i should still stick to a 2500 kcals(-reccomended daily intake of kcals in order to maintain weight) diet or not?????

yes take multi vitamins, you need to replenish what your body will be using if you are doing a rigorous workout schedule. 

If you are looking to build muscle you should go over your recommended calorie intake for maintaining. if you are looking to cut you should go under that maintenance.

if you have an emergency, you need to dial 911.  Otherwise im sure you can find a more appropiate subject line.

Im a lifter my self and what I do for meals and supplements wise is. I stay at my maintaining weight for food but I Take whey protein, and a bunch of vitamins, I dont count any cals that are in the supplements so it puts me over my maintain amount by alittle (for building muscle is good) .. for protien i have about 80g a day. most of its taken around pre&post workout, other than that give the gym all you got...  Oh and eat alot of meat lol but dont forget veggies and friut they r important to