I am trying to get my muscles as toned as they possible can be in 8 weeks but i have no where to start. I dont know what to eat, when to eat, how many times a day to eat, or how to structure my workout to do so. Can some one please help me. I am 20, no strager to the gym, and i am about 30 heavier than i would like to be. Any response would be appreciated.
HELP ME SHED THIS UGLY FAT!!!
- Thread starter cobra4.6L
- Start date
OK, I saw this before and like i said last time lets se what you eat, waht supps take, how much sleep you get, how much time you spend in the gym, etc.
You have to start with a meal plan and stay consistent to it but i dont wanna start suggesting thins not knowing what you will and wont do.
THis is a very broad overview, 6 meals a day that have a carb cutoff no later than 5PM, 2 gallons of water a day, cardio 5X week first thing in the morning on an EMPTY stomach, lifting kept to 45 minutes and under b/c you dont want cortisol buildup (get in, balls to the ball and leave), sleep at least 7 hours a night, take in around 40 grams of fiber a day, and thats it for now.
You have to start with a meal plan and stay consistent to it but i dont wanna start suggesting thins not knowing what you will and wont do.
THis is a very broad overview, 6 meals a day that have a carb cutoff no later than 5PM, 2 gallons of water a day, cardio 5X week first thing in the morning on an EMPTY stomach, lifting kept to 45 minutes and under b/c you dont want cortisol buildup (get in, balls to the ball and leave), sleep at least 7 hours a night, take in around 40 grams of fiber a day, and thats it for now.
S
saudades
Guest
Yeah, we need to know some current info about your diet, etc., before we can really suggest much. I'll say up front though that with a time frame of eight weeks, you aren't giving yourself much time. Consistent diet plays a MAJOR part of losing fat, and losing fat doesn't usually happen very quickly unless you are really genetically gifted. You should really give yourself more time for the best results.
T
TheElmo
Guest
not only that but without you posting your diet. we cant tell if those 1200 cals are mostly carbs,protein or fats??? But you should be eating at leat 2400-2900 cals depending on your weight. You can run and lift as much as you want but without the proper diet your going to get stuck and maybe even make yourself sick.
S
saudades
Guest
That is all you are eating? No wonder you are having trouble. Like these guys said, only eating a little will actually slow down your metabolism. Your body would then try to store everything it can get.
Looks like you are perhaps only doing aerobic work as you say you are only doing 'sprints?' You need to add some weight resistance in there if you aren't doing any because it is the muscle that burns the fat. Look at doing some core exercises--bench, squat, deadlifts, and possibly barbell curls (you don't need isolation at this point). These exercises work combination muscle groups, not isolated body parts. If your goal is only to lose some fat, use a light weight and perform in the range of 12-15 repetitions. Just remember to be consistent in what you do.
Looks like you are perhaps only doing aerobic work as you say you are only doing 'sprints?' You need to add some weight resistance in there if you aren't doing any because it is the muscle that burns the fat. Look at doing some core exercises--bench, squat, deadlifts, and possibly barbell curls (you don't need isolation at this point). These exercises work combination muscle groups, not isolated body parts. If your goal is only to lose some fat, use a light weight and perform in the range of 12-15 repetitions. Just remember to be consistent in what you do.
crank
Active member
cobra4.6L said:
That's a good way to get fat.
Your metabolism will slow down to a near complete stop. This means that anything you eat will be put on as FAT instead of being metabolized for energy. You'll feel slugish, lazy and get fat.
If you bump the calories up to around 2,000 your body will have lots more energy, your metabolism will be revved up and burning calories around the clock and you'll feel great and be able to get in some solid workouts.
Good Luck Bro'
Read My Signature. It's What Muscle Chemistry Is All About.
i had no idea...thanks guys. right now i am eating mainly fruit, tuna, and other things. i really dont have a set diet. i weigh about 230 and i dont know how to calculate my bf%. I have started to do high rep low weight sets at the gym, but beyond that i have know idea where to start. Sorry if i sound like a dumbass i just have never toned before and its all greek to me. Thanks for all the relpies and help
optimalbalance
New member
roll with me a few weeks working and loose, loose, loose!
crank
Active member
da_Fonz said:
You beat me too it bro'
I was just about to say Stay away from the fruit. It's very high in sugars.
Eat Vegetables, Lean Chickens, Sweet Potatoes.
Try to plan your meals around these simple principles:
- Water
- Lean Meats
- High Fibre Nutrient Dense Foods
- Healthy Fats From Omega-3 Eggs or a Good EFA from a supplement store.
S
saudades
Guest
Let us know how you progress.
Similar threads
