I need help

1234567890 · 09-11-2005, 05:47 AM

Hi all,

I come to this forum because I have a problem with my weight and have no where to turn. I am 18 years old, about 5'10 and I weigh around 190-195lbs. I'm not too sure how my body fat measures but I can tell you, my gut is sticking out as I sit to type this. I have tired many times to lose this weight but I feel as if I have no direction, no method or plan to do what I feel I need to do. I used to be lean, relatively built but I have been slacking and putting on the pounds. I really need your expertise and help. Not only for how I look but more importantly, how I feel, both mentally and physically. I dont want to develope a habit and end up diabetic or whatever because of it. So please, inform me of all you have to say and share with me your experiances and guide me to my goal.

Speaking of which, ultimately, I would love to simply lose my gut, the excess fat...ect. I don't particularly care if I am ripped and bulging with muscle but just to get back in shape. I do not know what supplements to use, what exercise plan I should develope, even where to start. I don't have too much time to spend going to the gym or what have you. I can probably use my school's weight room 2 times a week. In addition, I usually have about 2-3 hours afterwards to myself. I would love for a training program to revolve around that. I am prepared to go on a diet as well, but again, I have no idea where to start or how to do so. I have tried to do this myself, often failing miserably because I don't have schedule, no plan of attack. I sincerly hope you all can help.

**johnsbod** · 09-11-2005, 05:59 AM

I'd suggest trying to get to the gym 3 times a week instead of 2 if you can and using a 3-day split. If you are lifting weights you will maintain a lot more muscle mass when you diet, and you should try to lose 1-2 lbs per week. When most people try to lose weight faster than this they normally lose more muscle mass and slow down their metabolism from not eating enough. One pound of fat is about 3500 calories, so to lose 2 lbs/week you'd need to create a caloric deficit of 7000 calories over the week. You can also do your cardio on your off days, so if you lift weights M-W-F you can do cardio on T-R-Sat. Obviously you don't need to be in the gym to do cardio, so you can walk, run, bike, etc on your own.

The key to losing weight is obviously diet. It won't matter what you do in the gym if you come home and eat a lot of bad food. Try to eat 6 smaller meals throughout the day, avoid sugar, and eat clean foods. Make sure you're drinking plenty of water too. If you haven't started cleaning up your diet don't worry about supplements yet. Get your diet in order first. Supplements aren't a replacement for a good diet.

Biggins · 05-08-2006, 03:44 AM

I've been cutting for anout the past month or so and heres what i have seen:

first two weeks-- 6 meals a day, first meal is a south beach diet bar, second is a pbj sandwich and a banana lunch is tuna sandwich and grapes pre-workout is left overs from night before(usually chicken or beef and a few vegetables) after workout is a protein shake and then dinner and then i take another protein shake before bed.
im not sure how many calories is in there total but my main thing is cutting down on carbs and up on protein. my last two meals i probably only have around 20g carbs so i think that helps alot too.
workout routine: i usually workout monday -thursday and id do 3 sets of 8 reps for each excersise except abs(3x15) and then id do 10 minuets of cardio
after two weeks the only notice i found was i was stronger...no fat loss

second two weeks: diet stayed the same but i changed my routine in the gym----i switched to 4 sets of 10 reps and, by accident at first, dropped cardio completely. after two weeks i was down from 173 to 169 and i deffinately noticed my abs more. im just a hair under 6 feet so theres still fat on me(i have no idea what my bf% is) but i can see improvements and plan on staying with this routine.
i think another thing that helped is more reps less weight. im still gainning stregnth but im not bulking up, which is what i want, and i think what you want too

hope this helped:fingersxd

does anyone else think its weird that im not doing cardio but still losing fat?

09-11-2005, 05:47 AM	#1
1234567890 New Member Join Date: Sep 2005 Posts: 1 Recipes: 0 Rep Power: 0	I need help Hi all, I come to this forum because I have a problem with my weight and have no where to turn. I am 18 years old, about 5'10 and I weigh around 190-195lbs. I'm not too sure how my body fat measures but I can tell you, my gut is sticking out as I sit to type this. I have tired many times to lose this weight but I feel as if I have no direction, no method or plan to do what I feel I need to do. I used to be lean, relatively built but I have been slacking and putting on the pounds. I really need your expertise and help. Not only for how I look but more importantly, how I feel, both mentally and physically. I dont want to develope a habit and end up diabetic or whatever because of it. So please, inform me of all you have to say and share with me your experiances and guide me to my goal. Speaking of which, ultimately, I would love to simply lose my gut, the excess fat...ect. I don't particularly care if I am ripped and bulging with muscle but just to get back in shape. I do not know what supplements to use, what exercise plan I should develope, even where to start. I don't have too much time to spend going to the gym or what have you. I can probably use my school's weight room 2 times a week. In addition, I usually have about 2-3 hours afterwards to myself. I would love for a training program to revolve around that. I am prepared to go on a diet as well, but again, I have no idea where to start or how to do so. I have tried to do this myself, often failing miserably because I don't have schedule, no plan of attack. I sincerly hope you all can help.

09-11-2005, 05:59 AM	#2
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,965 Recipes: 0 Rep Power: 62	I'd suggest trying to get to the gym 3 times a week instead of 2 if you can and using a 3-day split. If you are lifting weights you will maintain a lot more muscle mass when you diet, and you should try to lose 1-2 lbs per week. When most people try to lose weight faster than this they normally lose more muscle mass and slow down their metabolism from not eating enough. One pound of fat is about 3500 calories, so to lose 2 lbs/week you'd need to create a caloric deficit of 7000 calories over the week. You can also do your cardio on your off days, so if you lift weights M-W-F you can do cardio on T-R-Sat. Obviously you don't need to be in the gym to do cardio, so you can walk, run, bike, etc on your own. The key to losing weight is obviously diet. It won't matter what you do in the gym if you come home and eat a lot of bad food. Try to eat 6 smaller meals throughout the day, avoid sugar, and eat clean foods. Make sure you're drinking plenty of water too. If you haven't started cleaning up your diet don't worry about supplements yet. Get your diet in order first. Supplements aren't a replacement for a good diet. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

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05-08-2006, 03:44 AM	#3
Biggins New Member Join Date: May 2006 Location: NOLA Posts: 6 Recipes: 0 Rep Power: 0	I've been cutting for anout the past month or so and heres what i have seen: first two weeks-- 6 meals a day, first meal is a south beach diet bar, second is a pbj sandwich and a banana lunch is tuna sandwich and grapes pre-workout is left overs from night before(usually chicken or beef and a few vegetables) after workout is a protein shake and then dinner and then i take another protein shake before bed. im not sure how many calories is in there total but my main thing is cutting down on carbs and up on protein. my last two meals i probably only have around 20g carbs so i think that helps alot too. workout routine: i usually workout monday -thursday and id do 3 sets of 8 reps for each excersise except abs(3x15) and then id do 10 minuets of cardio after two weeks the only notice i found was i was stronger...no fat loss second two weeks: diet stayed the same but i changed my routine in the gym----i switched to 4 sets of 10 reps and, by accident at first, dropped cardio completely. after two weeks i was down from 173 to 169 and i deffinately noticed my abs more. im just a hair under 6 feet so theres still fat on me(i have no idea what my bf% is) but i can see improvements and plan on staying with this routine. i think another thing that helped is more reps less weight. im still gainning stregnth but im not bulking up, which is what i want, and i think what you want too hope this helped:fingersxd does anyone else think its weird that im not doing cardio but still losing fat?