my name is Otmane and i am 13 yo,i'm vegetarian since 3 years and vegan since 3/4 months.
I began bodybuilding three days ago with a pair of dumbbels(2*22 lbs).
I'm really sorry for my bad english
I am in overweight(77kg(170lbs) 1m71(5' 7½")) and my goals are to lose fat, strengthen my body(i want practice parkour but i don't have enough strength in my arms,my legs,in my ba..in all my body^^)and have defined muscles but i don't really want gain a lot of mass.
This my training program(3 sessions per week)can i have some advice?:
4*12 dumbbells squat@44lbs
4*12 dumbbells bench press@26,5lbs
4*12 dumbbells rowing@26,5lbs
4*12 dumbells Seated Press@26,5lbs
4*15 obliques crunches
The other days i practice running and power walk(i don't manage to run more than 15min so i alternate) and sunday i rest.
Otherwise i have some questions about nutrition,how many protein i must take everyday?what protein sources i must eat in priority?(i heard that soy is not really good for bodybuilding but it's my main protein source)what food i should not eat to lose fat?
Thanks in advance for your help!