Post: #1

Due to being lazy and not having exercised in 5 months, I'm at the fattest point of my life. I wanna improve my online game putting a shirtless picture.

I returned to the gym last week, I'm 5 feet 8, 158 lbs, with 21% body fat (disc), waist line 36.6 inches. I've looked decent for my goal at 17% (also wheiging 158 lbs which is my lifetime max) but I was younger (now I'm 30).

I need some guidelines for my routine/diet, I tried to tell the gym instructor what was my goal, I wanted to tell him the american beauty line "I wanna look good naked" but it seems like he doesn't give a fuck, gave me a workout routine before taking my measurements.

after the 2nd class, I've going every 2 days not feeling super tired afterwards so I could go everyday but I'm not sure if that's the best. the gym doesn't open on sundays (I went today, friday)

this is how it goes:

- 15 min on bike

- byceps, tryceps, pects, back, leg press, calfs, all doing 3 sets of 12 reps, I've been increasing the weight in the ones I feel I'm able to.

3 sets of 30 reps of normal abs and 3 sets of 20 reps of hanging abs, this last one is the excercise I've got the most trouble with.

- then 10 min of bike

is this the way to go? I really have no idea if I should do 15 reps or putting more weight when I can handle an exercise

gym everyday? if I don't, do I have to do abs in my house or go jogging? or nothing at all?

in the 15/10 of pike pre/post workout, does it have to be a small paced exercise or sweat the max u can?

I'm already eating more fruits/less bread, but is there a time of the day when I shouldn't eat anymore?

Post: #2

The sad truth is, 80% of the problem is diet.

Eating better is always a good start, you have a high percentage of body fat.

No point doing a lot of abs if your bodyfat is high.

Post: #3

(09-25-2015 11:50 PM)rudebwoy Wrote:  The sad truth is, 80% of the problem is diet.

Eating better is always a good start, you have a high percentage of body fat.

No point doing a lot of abs if your bodyfat is high.

What he said

A 6 pack is earned in the kitchen, not in the gym.

You should start looking into a high fat-low carb-adeguate protein lifestyle. I know it sounds counter intuitive at first, but you don't have to believe me, there are countless studies published every year that support this evidence.

The idea is to get your body in a state of ketosis (wether you want to keep doing it after your cut is up to you, but I doubt you would want to revert to normal after you try) which is the body's own "fat burning mode", ie it uses fats (ketone bodies actually) as it's main fuel, which is also the optimal and most efficient way for the human body.

Also drop those 25 minutes on the bike as that's doing nothing for your case, instead always try to aim for low duration but high intensity exercises.

Here's a couple of videos in regards to the exercise part:

https://www.youtube.com/watch?v=2PdJFbjWHEU
https://www.youtube.com/watch?v=4rNm4kSl3Og

If you have trouble finding resources on the internet I can help you design your own diet based on your body, goals, etc. But I suggest you do it yourself as both these things combined are a definite gamechanger.

I'll add more to this post if I notice I forgot something, but this should get you on the right path.

Post: #4

Banned already? Damn.

But stick to lifting weights, cutting carbs and getting your caloric intake low.

Post: #5

^^ What about Cardio? Wouldn't that help him burn excess calories?

Post: #6

Jesus man. Cant you figure out tje easiest shit ?

Post: #7

(10-03-2015 01:07 AM)Sharkie Wrote:  Jesus man. Cant you figure out tje easiest shit ?

Not sure to whom you are referring to, but for yourself, try spelling the definite article correctly before rudely and unhelpfully mouthing off to others on the forum.

Post: #8

You're right, that was out of line.