Where Do I Start?

[Levitikuz]

Hey all.

I need some help getting back on track. I'm a 26 year old guy who and am about 5'7 in height and I weight 169.2 pounds. Three months ago i weighed 145 but still even then i had a slight belly and a flabby chest. Here are some pics to get a general idea of how i look as of 15 minutes ago:

tinypic.com/r/289bgr9/5

tinypic.com/r/2rqzt6a/5


I really need a weight loss plan that actually works. I'm willing to train each and every day. I was more into muscle gain in the beginning but I think i need to target my weight first.

What supplements would be best to take during my weight loss goals? How about food? I know I drink too much soda9 Left it for 8 years then started again) and way too much fried food but then what IS good?

I'd appreciate any help anyone could provide.

Thanks!

 

[Levitikuz]

bump

 

[CaliRobK]

Props on wanting to get back on track bro! First thing: Drop the soda! Completely! Drink water and LOTS of it. Cut the fried foods too. Simply put, to lose weight you need to be in a caloric deficit. Your diet will be the biggest factor in how much body fat you gain or lose so eat clean. There's a lot of info out there on this. I try to avoid processed sugar and pretty much any food that has a commercial advertising it. Stick to lean meats (chicken, ground turkey, fish), eggs, and complex carbs (sweet potatoes, brown rice). I try to limit my simple carbs to the morning and post working using fruit as the source.

Do cardio 3-4 days a week. I find first thing in the morning on an empty stomach works best. Follow a planned workout routine, train hard, and have fun.

 

[bakemeacookie]

Hey all.

I need some help getting back on track. I'm a 26 year old guy who and am about 5'7 in height and I weight 169.2 pounds. Three months ago i weighed 145 but still even then i had a slight belly and a flabby chest. Here are some pics to get a general idea of how i look as of 15 minutes ago:

tinypic.com/r/289bgr9/5

tinypic.com/r/2rqzt6a/5


I really need a weight loss plan that actually works. I'm willing to train each and every day. I was more into muscle gain in the beginning but I think i need to target my weight first.

What supplements would be best to take during my weight loss goals? How about food? I know I drink too much soda9 Left it for 8 years then started again) and way too much fried food but then what IS good?

I'd appreciate any help anyone could provide.

Thanks!

I wish this kind of advice could be made a sticky, pains to repost over and over again - but hey, gotta help a ninja out

** First off - UNDERSTAND only an energy deficit makes you lose weight. It's the law of universe. Bang this in your head and anyone who tells you you can eat what you want and lose weight - is a fool. **

Lookup Intermittent Fasting. I use it and love it. Nothing fancy but sure helps you eat less calories per day and not be hungry.

Weight train. Not mandatory for weight loss - but great at building discipline, fun, makes you look better and prevents muscle loss. 3x a week.

High Intensity Cardio - any cardio, just leave it. Cardio while you're cutting is stressful and you may not have much energy. Plus calories burned are neglible at best. Stress in the gym can increase cortisol and you don't want that.

Resistance Training - good but don't go overboard while cutting. Great to get used to as it will figure in proimnently after you lose weight (maintanance phase. The part where MOST AMERICANS screw up and wind up regaining fat).

Take vitamin d3, whey protein and possibly benefiber (to cut down on hunger).

Diet is IMPORTANT (as noted above). Limit sugars and eat healthy but watch those calories.

Enjoy 1 cheat day a week to raise your leptin levels (metabolism) and for psychological reasons. People stick better to their diets when they know they can enjoy food on saturday. Eat til satisfied thoughg on cheat days and don't go crazy.

Proper Dieting is lifestyle change. AVoid stupid fad diets like eat bananas all day. The best diet is a DIET YOU CAN WORK WITH.

Watch the calories and use a Daily Metabolic Rate calculator ont he web (they're just estimatse but many are fairly accurate).

Adjust your calorie intake eveyr 2 weeks as you notice or not notice fat loss. If you don't see improvements - cut caloreis or increase exercise.

Weight Loss != Fat Loss. Your water flucuatates throughout day. You may lose muscle. Fat loss may be stalled for a few days and then boom, overnight you get leaner. A bowel movement may make you 2lbs lighter. Focus on the mirror not the scale.

Weight loss starts in the mind. If you don't tackle the issues that made you fat in the first place - you will regain fat. Remove stress, get motivated, slow down life, avoid friends who eat bad, cook your own food, etc. Losing weight is just about the mind as it is about eating less and working out more.

As you lose weight - you will also need less calories. Keep adjusting.

A safe deficit is around 700-1000 calories a day. This allows you some wiggle room in case your estimates are inaccurate. Some can do even more - but only if you know what you're doing. For most people - smaller deficits are more ideal, but of course fat less is slower. That's the tradeoff you make.

When in maintenance mode, eat right, stay active, do high intensity exercises and if you notice any fat gain - "cut again" and you should know how to do it. Don't wait til you gained 40lbs before doing it. Use tightness of your pants as the best indicator you're gaining weight.

Limit Sugar and Trans Fats. Sugar causes cancer.

Fat burners (like eca stacks, etc.) work - but all diet pills have side effects (heart rate, jitterness, sweat, etc.). They'll burn you that extra 100 or 300 calories per day. They will NOT work one bit if you don't have a caloric deficit! It's annoying when people slam fat burners after eating like pigs all day and wonder why it won't work. You can't take a pill and magically lose weight. They are supplements - SUPPLEMENTS to your existing weight loss.

All above works great for my clients and not much different than what you'll read on the web. Losing weight is actually easy. The only reason it's "complicated" is from people who want to sell you their garbage programs, books, dvds or pills.

One day i'll make a guide PDF - but hope this helps. Until then, check out Lyle Mcdonalds books. Probaly the smartest guy on the planet on the science of weight loss. He can be arrogant, but no one can hold a candle to him: bodyrecomposition.com

 

[Levitikuz]

thanks man. I appreciate it

 

[bakemeacookie]

oh I forgot:

take spoons of peanut butter throughout day (or put in protein shake). Greatly helps with curbing hunger. Also keep diet high in protein. Protein and fats greatly help keep you full longer. Perhaps add fiber too. Always eat simple carbs of course - refined processed carbs have high glycemic index and convert to glucose fast, making you hungry faster. I think most people know that.

 

[WolfpackAlpha]

Hey all.

I need some help getting back on track. I'm a 26 year old guy who and am about 5'7 in height and I weight 169.2 pounds. Three months ago i weighed 145 but still even then i had a slight belly and a flabby chest. Here are some pics to get a general idea of how i look as of 15 minutes ago:

tinypic.com/r/289bgr9/5

tinypic.com/r/2rqzt6a/5


I really need a weight loss plan that actually works. I'm willing to train each and every day. I was more into muscle gain in the beginning but I think i need to target my weight first.

What supplements would be best to take during my weight loss goals? How about food? I know I drink too much soda9 Left it for 8 years then started again) and way too much fried food but then what IS good?

I'd appreciate any help anyone could provide.

Thanks!

Congrats on getting back on the horse, I suggest you use a modified CKD , something like the evolutionary diet: The Evolutionary Diet - Evolutionary.org
-with training - Evolutionary HIIT is your best option

 

[Levitikuz]

Thanks guys. I will definetley incorporate all your advice in my diet and excercise plans.

I'm going to be starting this supplement tomorrow:

gnc.com/product/index.jsp?productId=10886230

(The HCG activator)

and this workout routine then:

bodybuilding.com/fun/ultimate-8-week-hiit-for-fat-burning-program.html

(The HIIT beginner course)

 

[bakemeacookie]

Thanks guys. I will definetley incorporate all your advice in my diet and excercise plans.

I'm going to be starting this supplement tomorrow:

gnc.com/product/index.jsp?productId=10886230

(The HCG activator))

HCG is a scam. Don't waste your money on that garbage. Only sups you need are : whey protein, creatine, any EC fatburner (if you can handle stimulants), fiber, peanut butter and maybe pseudoenephredine HCL (sp?) found in sudafed which an help curb hunger.

HIT:
Leave the HIIT stuff til you hit your maintenance phase.

During the cutting phase - you'll be eating less calories anyways, so energy will be somewhat depleted. Plus the calories you burn at the gym aren't high enough to make a huge difference - unless you're training like Mike Tyson.

Plus if you "push" yourself at the gym - you'll stress out and release cortisol. Cortisol will affect your hormones and slow your fat loss.

However, DO lotsa 3x resistance and weight training because you want to

1) limit any muscle loss
2) raises metabolism
3) builds discipline
4) encourages regular exercise which you'll need when you get to the maintenance phase. Then you simply "umphf" the intensity.

However leave all the cardio and non-stop burpees til later. Trust me, while cutting - they're not that much fun anyways.

any q's pm me.

 

[smitch]

Another great option is to do a set workout plan. My brother wanted to switch up his same old gym routine and found that the body beast workout (by Beachbody) would help him both lose weight from fat and increase muscles mass. He's in the middle of the huge version since he had been working out prior, but they have a base version that would be great for you since you're just starting out again! There is also a beast version that includes supplements. All 3 versions even have a nutritional plan for you to follow to keep up with a specific diet. He has been seeing some great results and highly recommends it to all training levels.