How to lose fat and gain muscle effectively?

By admin|how to gain muscle

15
male
155 pounds
5"10′
25% body fat
play soccer
can you give me a diet and a workout plan??

Eat allot in breakfast, get a good healthy lunch, and stop eating around 7:30pm. Say no to fast food, although it will be hard, go to subway or other healthy stores. replace soda sugary juices for plain water(drink lots and lots of water).i play soccer as well, do plenty of cardio (jump rope, run, bleachers) also allot of abs workout, Go to bodyrock.tv for workout videos on cardio and muscles.