(adsbygoogle = window.adsbygoogle || []).push({}); Hey, So i need help getting into get into a better physical shape than i am.

Basically Im 5'7, 147 pounds but its all mostly fat. I need a way to lose the fat and gain muscle. I know its Eat better, Work out but consept but i can never stick to them because :

1) I can never find any motivation to work out. I used to ride 20k on a bike like 4 times a week but i just got bored and stopped doing it.

2) Same with number 1, i eat healthy for a couple of weeks but just go bored with rabbit food everyday, and caved in to the temptation of junk food.

The closet gym to me is around a 2 hour walk as i cant drive yet. I have no way of getting there which sucks.

Can anyone reccoment any good workout plans/Diets that have worked for them relating weight loss and muscle building. Im sure some people on here can help me out

( Please no "fat fag" comment :/ )

Cheers.

Everything, from Dubstep to Rock, Bob Marley, Coldplay all sorts. Im downloading loads of albums now.

Im on holiday atm so as soon as i get home i will work hard and hopefully it sticks this time!

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Sweet! I'll have a look now. How hard was it to stick to it, and how much excersise were you doing with it?

---------- Post added at 08:54 PM ---------- Previous post was at 08:53 PM ----------



Read the first post, none of my friends can drive

Hey there.

Firstly, your BMI is 23.0, which is in the 'healthy' range. Before anyone says "BMI is shit", it is, for athletes. For the average person it's a decent approximation.

Now, gaining muscle and losing fat is a simple process but they MUST BE DONE INDEPENDENTLY. Trying to lose fat whilst gaining muscle is a fool's game, think about it.

To gain muscle, you need to eat a caloric EXCESS, i.e. more than you normally eat because your body needs the extra energy to build new muscle fibres.
To lose fat, you need to eat a caloric DEFICIT, i.e. less than you normally eat because your body needs to use the stored fat as an energy source.

It's like trying to drive fast in a car AND get great fuel economy, they are totally opposite goals and should be treated as such.

At your weight, I would suggest you "bulk" first.

A "bulk" is a period of time (ranging from two weeks to three months and more) where you eat more than you burn and lift decently heavy weights for rep ranges of 5-10 reps and ~4 sets per exercise. This gives you a good balance between muscular hypertrophy (muscle gain) and muscle endurance.

During this period, you are going to need to eat AT LEAST 1 gram of protein per pound of body weight, so that's ~150 grams of protein a day for you. Depending on how lean and how big they are, that's around 5-8 chicken breasts PER DAY. However this can be done with many protein sources, such as 4 scrambled eggs for breakfast then a big sandwich for lunch filled with meat followed by a big protein shake.

The SINGLE MOST IMPORTANT POINT OF THIS ENTIRE POST, is that if you DO NOT EAT enough protein, you WILL NOT GAIN ANYTHING. Your body NEEDS the protein for muscular hypertrophy. The same goes with calories. For someone of your weight and height lifting for an hour 4-5 times a week I would suggest a minimum of 2500 calories per day, maybe stepping up to 3000-3500 calories depending on workout intensity.

Now, to the "cut".

A "cut" is the opposite of a "bulk". It is a period of time where you eat less than your maintenance calories (the calories needed to maintain your current weight at your activity level) whilst STILL DOING ALL THE WORKOUTS that you did in the bulk and still eating all the protein that you ate in the bulk. If you do not do this during a cut your body will start to break down your muscles for energy instead of the fat you are trying to lose which means all your hard work will be going down the drain.

Cuts are dire, they are psychologically and physically draining because whilst it's easy to lift and work out during a bulk, during a cut you don't eat enough calories for your body to use, so it has to break down fat and this drains you, the feeling of tiredness, weakness and general malaise is terrible which is why most cuts tend to last around a maximum of three months because it just becomes intractable.

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On to workout.

If you can't get motivated, don't even bother. Do you think I like waking up after I've got three hours sleep due to a party then going to the gym at 8am for two hours followed by high intensity cardio? Hell no I don't. BUT, the rest of the time, I fucking LOVE getting up at 8am to go to the gym.

The reasons are many and verbose, but I can sum it up a bit:

A) I love seeing my body look good, especially in the mirror when I lift. I can see my arms/chest/back growing and it feels GOOD.

B) The feeling after, the adrenaline, the jelly arms, the jelly legs, knowing I've pumped out my total maximum that day.

C) Knowing that I am keeping fit and treating my body well rather than sat at home doing fuck all eating doughnuts.

There are many other reasons for me, but YOU HAVE TO FIND YOUR OWN. You have to WANT to change badly enough, it's a big step to take but anyone and everyone can do it. Whether it's the fact that you want to look muscular or you want to run a triathlon or any other reason, you have to find a motivation that will keep you going and make you go even during the days when you feel like complete shit, once you've found that, you will LOVE working out.

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Diet.

People don't believe this until they try it, but getting "muscular" and "ripped" or whatever you wish to call it is 75% kitchen. There is a long-standing saying in the fitness world that "Six-pack abs are made in the kitchen, not the gym" and it is COMPLETELY, 100% true.

Your diet has to be strict, I have my meals planned A MONTH in advance so I know exactly what I am going to eat and drink each day, the calories for each meal, the weight of the ingredients in each meal, how my macronutrients (protein, carbs, fats and vitamins etc) are stacking up in the day and lots more. This is the single most important change you will make.

There is NO REASON at ALL for you to just eat "rabbit food". On Saturdays, I wake up to a fry-up (full English breakfast), I follow that up with a huge egg and bacon sandwich and then for dinner/tea I have a big 14oz sirloin steak with chips, AND THAT ISN'T EVEN MY CHEAT DAY! I have whole hearty meals every day and I very rarely feel hungry, even if I do I snack on sugar free jelly or some fruit/protein shake. You have to plan your food out at least a week in advance so you know what you are eating but most importantly whether you are getting your protein/fat/carb intake right (percentage-wise). A good way of tracking this is using a website called "www.fitday.com" or "MyFitnessPal". These allow you to put in the food you have eaten and how much of it you ate and it adds up your daily/weekly/monthly calorie averages and lots more. They are very useful tools.

The key is, eat wholesome meals.

However, if you want a milkshake/bar of chocolate/pack of crisps (chips in America)/piece of cake/can of cola or anything like that, SHOCK HORROR, YOU CAN EAT IT! One day of the week you should eat whatever calories you are eating PLUS 500 calories to keep your metabolism up as it staves of plateaus. This allows you to enjoy a bit of "cheat" food and probably refeed on carbs to give you energy for working out.

It's simple, eat the foods you like but less of them, eat healthy and make sure you keep your macronutrients in check otherwise your progress will be sssssslllllooooowwwwww.

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Workouts without a gym.

Just because you can't get to a gym doesn't mean you can't work out.

Pressups
Crunches
Russian Twists
Chinups
Tricep Dips
Floor presses
Deadlifts/Romanian Deadlifts
Squats

All those exercises can be done at home with stuff around the house. Not got a barbell to do floor presses? Use something heavy lying around, or better yet just buy a barbell and a few weights and you'll be well away. For example Starting Strength (A very successful strength/muscle gain programme) is based on FOUR exercises:

Squats
Bench/floor press
Deadlift
Power cleans

All of those can be done AT HOME with one barbell and a few weights. Then once or twice a week go to the gym, walk or get a lift/catch the bus (as if you're doing it properly, walking two hours home will be a nightmare) and do other things, but get a programme going that works for you and is tailored to your goal.

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By the way, this is just a general rant about fitness/gaining/cutting, you need to find something that works for you. I have my own programme and it works so I use it, P90X just sucked for me, as did Insanity, so I made my own and I'm happy with it. Search online, get posting in fitness forums and if you want feel free to PM me, I am a total gym nut and lifting maniac, so I am happy to answer any questions you have.

Cheers!

Hello there. I feel your pain, I am way bigger then you, but during the past 2 months I have lost 70LBS!! All i can say to you is 1st thing the most important thing is too drink A LOT OF WATER. Don't worry about what you eat or do during the first week just concentrate on drinking 1 gallon of water a day if you can or at least anywhere close to that. Once you like the water and you got used to it, now here comes the fun part.

Try to eat small portions of food every 3-4 hours. Make your morning breakfast your biggest meal because through out the day you will burn it fast. Lets say at breakfast you eat 1 sandwich or 2 (it's ok) make sure is pure whole wheat bread NO WHITE BREAD, no mayo, put you lettuce, tomatoes, some turkey ham or really low fat ham. For your lunch grab something real light like Cereal or a bowl of oatmeal. At dinner a chicken breast, with a little broccoli, and little steamed brown rice. If you get hungry in between your meals this is when you grab a fruit, (apple, pear, little melon) or some low fat yogurt. Eating more small portions speeds up your metabolism and helps burn fat faster. Remember the key is to drink a lot of water! Water keeps you full and speeds up metabolism, takes out toxins, makes you sweat for no reason just getting up and doing something .

Just by drinking lots of water, eating like the example above, NO SODA, NO FAST FOOD, NO JUNK SNACKS, without even doing exercise you will notice your losing weight. Once your getting the habit of eating right and DRINKING A LOT OF WATER, Now you start to exercise. What you said about the bike, that is very good exercise, if your bike has resistance levels you should turn them up a little, that way you will burn more calories quicker faster and your getting stronger.

So I've lost 70LBS just by drinking a lot of water, staying away from junk food and soda the past 2 months. Until this Saturday I really hadn't done any exercise, my friend called me up out of no where, "Hey bro I was hoping you can do me a favor and get a L.A. Fitness guest pass for me, I'm trying get this girl's number". The shy guy I am I said no, but he asked me again and well i couldn't say no twice since were good friends. So we went to the gym (getting a guest pass is so hard lol) the guy weight me, and when I saw all the weight I had lost, well i was motivated! We ended up getting a great membership deal.

Yesterday on the stationary bike I did 20 miles straight on resistance level 10, I burned 800 calories there then my friend was like we barely been here an hour do something else, so i went to the treadmill and burned 120 calories there. So i was all happy told him "I did good right?" He said "Dude your close to 1000 calories just go burn 80 more, fight for it". So here i go on the bike again did another mile and a half, burning a total of 1,020 calories yesterday. The point of this story is to show you how motivation works.

You must find the real reason why you want to get in shape, and use that as your daily fuel. There must be a reason why your trying to get in shape, let that be your Inspiration your motivation. If you have a friend that lives near by, talk to him you guys can go on bike rides together motivate each other, or with a family member. All you need is someone else by your side, and when your tired and you hear that someone say "come on man, you got this just one more mile, come on just half more, don't give up, be a fighter your almost there", that just keeps you going. In my case that's a big motivation, if you can't have a person there to motivate you, there this website You must login or register to view this content. where you should make a profile in the "bodyspace" section. The people there are all about getting in shape, whether is losing weight, building muscle, people motivate each other there, not a single person will make "fun" of you or try to bring you down, it's all about motivation there. Make friends and find out cool tips from people who have been there.

I'm just 19, but I am tired of being a "big dude". So I am determined to change my life around, so far i have been successful, but I want to be in shape so bad. I will not stop until I am at my goal, I am up for the challenge the time is now. You just have to keep going and fight for it with all you got. Turn your Ipod on to some tunes and just go for it man. As long as you really want it, there is nothing, no one, not any obstacle than can stop you from getting to your goal!

I know it's a lot to read, but this is not spam, it's all true. I am no doctor or anything close to that, but for me the advice has been working for me. I hope this was helpful for you and of some motivation. Just don't give up, and in no time you will be at your goal! Good luck my friend.

{edit} you might not believe I've lost 70 pounds in 2 months, but it is true, Since I'm big it was easier to lose some weight quick, but I know that now it will get very very hard, but it's all about mental strength. It's not about what your body says but what you can accomplish if you set your mind to it.

walk to the gym then a 2 hour walk or jog will burn you some fat

Hey there.

I'd like to point out that just going on a straight losing streak for the OP would likely be a bad move, he needs to put on some good lean body mass before he cuts down, he's under 150lbs, he's no fat-fat fatty.

Weight loss gets slower as you lose weight, I am around 160lbs and when I cut I lose around 0.25lbs a week because I am losing JUST FAT. Once you get some lean body mass (muscle and such) on you, try and stick to losing roughly 2lbs a week, it's a good number and if you can keep that average up then the chances of you losing JUST fat are increased drastically, once you go over that you are most likely losing muscle simultaneously which is bad, bad, bad.

Cheers!

How old are you? Because 5'7, 140 lb isnt that big. I am 6' and weigh 200 lb. But I work out every day and run so most of mine is muscle and a little fat ( I'll be honest ). I am 17 and play sports. Sports are a great way to get you in shape. Especially American football. I live in southern US and its like 105 degree heat index and Im practicing in the middle of the day.

As for motivation, take a long look in the mirror. If thats what you want to be, then so be it. But if not, that should be enough motivation to change. Eating healthy can be difficult. Try dieting. I did it for 2 months one year. I hate chicken wraps for the 2 months and lost 25 lb.

I really liked your above post, is very helpful. Just like to point out that the "eggs" Just like 5 egg whites, not the egg yolk (yellow part, this is full of fat and cholesterol), the eggs whites is the good stuff just water and pure protein. Chicken breast is another great protein, fish also (i hate seafood though). Also you said "2,500 to 3,000 calories a day", how would you recommend me doing this? Yesterday was the most I ever burned which was 1,000. I worked out 2 hours straight. What other exercise would you recommend at the gym for me? I just want to lose a lot weight. Burning 2,000 calories a day would be just insane awesome, but how??

Im only 16 so im quite big for my age.

I love sports but only play them rarely. Like football (soccer) i play twice a week max. I uesd to to 3 sports a week but because my parents got promoted/new jobs i could bot get to them so i had to quit. That was along time ago now and since then i just got lazy and got bigger year by year!

do about 10 push-ups every time you have few time like if your watching tv do 10 every time your show goes on a break. i eat alot and mostly junk food but i do 20 every 5 mins for a hour or more when im at home and have free time. that keeps me perfectly fit im 6ft 183lbs. also when you get the push-ups down pack try other things that burn fat and work on the area with the most fat.