im a sophmore an im 16 5'4 155 lbs an i been lifting for two years already.. my routine is 65lb dumbells on the decline press 3 sets of 10 an then dips to failure im trying to get rid of my fatty nipples which is my main goal for the time being then i do lat pulls..,after workout i would have my 155 grams worth of protein all in dinner by having 4 egg whites an chicken an glasses of milk. 2 hours later i do my cardio with jump roping and abdominals..now im having only 78 grams of protein and doing more cardio can i still get muscle mass and strength?

my qustion is am i doing everything right? do abdominals need protien to have defintion ?can the decline transform my bottom chest?an is my protien intake right>

someone please help!

I'm not an expert by any means but I know a few things. I'm not sure I understand you correctly. Have you changed your diet now so that you are getting 78 g of protein?

From what I have read it is very hard to gain muscle mass and lose body fat at the same period. There are some nice expensive supplements that can help achieve this process, but seeing as your just a 16 yr. old I doubt you have the cash to get these supps. It looks as though you are going through your 'cutting' phase right now. Your goal should be to lose weight and fat, but not muscle. You will be doing pretty good if you can keep your muscle mass and strength from shrinking while going through your cutting phase. You should definately try to get 155g of protein each day. You can buy some pretty cheap protein mixes that will help you out. They don't contain very many calories, yet they have a signifigant amount of protein. Keep the calories and carbs low but the protein up. This should help you lose weight, yet hopefully not your strength. If you should be able to increase your strength and muscle size while still losing weight, well, kudos to you. That would be pretty dang good.

Also, the only way to see your abs is to lose body fat.

are those the only lifts you do?

thanx alott , well its only day one, day two i do shoulders and arms and day three i do legs

Don't take all your protein in at one time. Spread things out, your body can't absorb all the protein it needs in one meal. A lot of people would say no more than 40 or 50 grams of protein can be absorbed at any one time. Some say more, some say less.