i used a cheesy online bodyfat esimator and it said it was 53%

im 21, 5-10.5 and 260 pounds

this is me today.
http://img.photobucket.com/albums/v215/nonono/untitled1.jpg
http://img.photobucket.com/albums/v215/nonono/untitled2.jpg :d_eek:

i want to be thin by june.

I started today!

went jogging for about 25 mins first thing when i got up.

anyone on here want to tell me what to do feel free. Im serious!! make me your pet project.

one question.
everyone on here is always talking about how you should do weight trianing while trying to lose fat BECUASE they dont want you to lose muscle as well. I dont really want to have muscle. I dont care for that look. I want to be skinny. What the best way for me to do that.

i wanna weigh about 170 by jan 2006 and at least 210 by june.

thanks

welcome!

i'll start out by saying that in order for you to loose a lot of fat more expeditley is to gain muscle. your bodying growing muscle burns a lot of calories as opposed to it not growing muslce... so this helps when trying to loose fat. dont be afraid to wieght lift. you need to be on a cutting diet right now so wieght lifting will help you enormously. you dont have to have really big muscles so dont worry about it.... its harder anyways on a cutting diet. anyways... you need a combonation of things... generally speaking... a clean diet (caloric deficit) <--- this is very important, wieght lifting and cardio.


i'll go ahead and leave the specifics and the rest of the info up to the more expierenced posters here. good luck man! you can do it... it just takes knowledge (reason your here) and perserverence. set small goals for yourself. take it slow and easy it pays off in the end.

Okay, first off, you do NOT want to lose muscle. If you lose muscle, your metabolism will dramatically slow down, and when you stop your cardio only workout, you will quickly put the weight back on. It's the same reason that crash diets do not work. Second, muscle is 5 times more dense than fat. So, you will look skinnier at the same weight if you replace the fat with muscle. Third, it takes a lot of muscle to look huge. You can have quite a bit of muscle and still look very skinny. So, even though you want to look skinny, you still want to preserve your muscle and add more. So, you should still do weight training.

Weight training is the fastest way to boost your fat loss. It will also help makes your bones stronger for when you get old, and will keep the fat off.

So, here's what you need to do:
1. Eat properly
2. Weight Training
3. Cardio/Sports

Now, for your diet, you want to be aggressive but preserve muscle. I think that your goal is attainable, but you will need to workout with weights and do cardio to attain it.

260 to 210 in 6 months = 8.4 lbs per month. That is roughly 1.7 lbs per week. 210 to 170 in 6 months = 6.7 lbs per month. That is roughly 1.3 lbs per week.

So, lets shoot for 2 lbs per week.

Calories per day = (260 lbs * 11 * 1.2) - 1000 = 2,432 cals per day
40% Protein, 30% Carbs, 30% Fat Breakdown =
Protein = 2432 * .4 = 972.8 cals / 4 = 243.2 g/day
Carbs = 2432 * .3 = 729.6 cals / 4 = 182.4 g/day
Fat = 2432 * .3 = 729.6 cals / 9 = 81.1 g/day

So, get an account at FitDay (free) (http://www.fitday.com) to track your calories. Read the fat loss stickie thread at the top of the fat loss forum for what to eat. What you eat and when you eat is absolutely critical. Each time you lose 10 lbs, take the equations above and replug in your weight. That will change your calorie and nutrition requirements.

For your workout, a basic 2 day split workout is fine:
Day 1 (3 sets, 8 reps each): Bench Press, Barbell Row, Pullups, Dips, Crunches
Day 2 (3 sets, 8 reps each): Squat, Stiff-Legged Deadlift, Shoulder Press, Curls, Tricep Extension

Do Day 1, Day 2, rest 2 days, Day 1, Day 2, rest 2 days... If you can do reps of 8,8,8 move up in weight. If you cannot do a total of 22 reps between the 3 sets, move down in weight. Try to move up each week. Don't be afraid, because you won't get huge even though you will put on some muscle. I promise.

On the second rest day, do some cardio. Work up to 45 minutes of steady-state cardio at 60% your max heart rate. Or do 25 minutes of HIIT. Play a sport if you can.

So, a couple weeks might look like this:
Su: Day 1, Mo: Day 2, Wed: Rest, Thu: Cardio, Fri: Day 1, Sat: Day 2, Su: Rest, Mo: Cardio, Tu: Day 1, Wed: Day 2, Thu: Rest, Fri: Cardio, Sat: Day 1...

When you get in better shape, you can cut out a rest day here and there and do Day 1, Day 2, Cardio, Day 1, Day 2...

If you do this, you will lose weight fast. Don't be afraid of weight training, you won't get huge, but you will get skinny and in shape.

one question.
everyone on here is always talking about how you should do weight trianing while trying to lose fat BECUASE they dont want you to lose muscle as well. I dont really want to have muscle. I dont care for that look. I want to be skinny. What the best way for me to do that.

i wanna weigh about 170 by jan 2006 and at least 210 by june.

thanks
Welcome to JSF! It's good to have you. I am sure that if you study and apply yourself with dedication and hard work that by June you can make a very significant difference in your physique.

On your question -- Working out will not make you have "that look" unless you do a myrid of other things. Working out will SIGNIFICANTLY speed your fat loss goals.

I don't really understand the concept of wanting to be skinny and not fit looking. Okay you don't want to look like Arnold, that is quite understandable, but there's no way you would look that big unless you have a number of other things going on (perfect diet, perfect training, incredible genetics, and steroids would help). Personally I like to be a bigger guy, but I don't aspire to look like a pro bodybuilder. But I wouldn't ever want to be skinny but not fit looking either. Are you saying you just want to be rail thin with no muscle definition whatsoever?

If so then that's your choice, and I won't put you down for it, I just don't understand it. If you're just being nervous about being muscular and huge looking well I would not worry too much about it. :) Believe me if it were that easy this forum wouldn't be so active!

Good luck to you!!!

i used a cheesy online bodyfat esimator and it said it was 53%

anyone on here want to tell me what to do feel free. Im serious!! make me your pet project.

everyone on here is always talking about how you should do weight trianing while trying to lose fat BECUASE they dont want you to lose muscle as well. I dont really want to have muscle. I dont care for that look. I want to be skinny. What the best way for me to do that.

The best way is to cut calories and balance macros along with the equal partner, weight training. Since you don't care for that look, I won't suggest it. :cool:

Cut calories to 2400 a day with a macro split of 30% protein, 30% fat and 40% carbs. You find more info on forum concerning diet.

There are tons of cardio info here on this forum. keep heart rate at 65-75% of your max heart rate for 40 min. Do your first cardio in morning before you eat.

I was gonna type a giant reply, but, Kmfisher NAILED it. I agree with him on everything except the macronutrient ratio he chose (40p30c30f)
Rtestes suggested 30p40c30f.

I will suggest 35p45c20f

(p protein, c carbohydrates, f fat)

More important then those though is where those sources come from. That doesn't mean that "I have 5 grams of extra fat to eat today, lets get them from potato chips!" Those won't work.

What ALSO won't work is "Well, I'll just do an extra 30 minutes of cardio to burn off these potato chips". That will fail for ya too!

Good luck!


-^||_-

I suggested 30c/30f/40p because studies show that lowering carbs does help fat loss. 30% carbs isn't low, but it is quite a bit lower than 40%, and may speed up the fat loss. The higher protein will help keep him feeling full longer.

For mainintaing, I would say go w/ 40c/30f/30p, and even up to 45c/30f/25p for adding mass (although 40c/30/30 works fine for that).

The real deal is once you get a ratio going, tweak it to fit your body and goals perfectly. I think initially the calorie control is the most important part of nutrition, then the ratios.

Congrats on starting your transformation!

I know that when I started in September I would have had no idea what most of these posters were refering to with the macronutrient percentages. Read up a bit, espically the stickys. I have changed my life and especially my eating dramatically as a result of the great people and advice here on this forum. I just lost my first 20 pounds last week and I feel good for the first time in a long time. Good luck to you bro!

I always said I didn't want to be big, but just lean. Well, I lost 30 pounds last year, and guess what? Now I want to be BIG! After I lost the weight I was just a skinnier version of myself. I still looked like crap underneath all my clothes, and didn't want to take off my shirt in public.

I started working out in August and have become addicted. Lifting is what makes all the difference, and it's also going to be what keeps you coming back to the gym. Cardio will probably just burn you out if that's all you do.

I personally don't eat a lot of carbs. It's what got me here, and I don't feel that I am missing anything by not eating a ton of them. I do eat carbs on workout days prior to my workouts and afterwards, but I don't eat many at my other meals. I do eat fresh green vegetables though with my meals, but I don't consider that a lot of carbs. I normally eat 35p/35f/30c, and I eat ALOT of calories for someone my size without gaining any weight.

Try different things, and see what works for you. It's not a race, and you need to give yourself some extra time for a learning curve. If you don't find a program that works for YOU, you won't be happy and stick with it.

ok so am i making any big mistakes?

i did a 25 min jog this morning (most i could do the first day) and then waited an hour till i ate


i ate 5 meals of clean food (mainly tuna and organic whole wheat pitas)

joined that fitday site

heres what the stats were


Total: 1751
Fat: 41 370 22%
Sat: 8 69 4%
Poly: 6 52 3%
Mono: 24 216 13%
Carbs: 165 587 34%
Fiber: 18 0 0%
Protein: 188 753 44%
Alcohol: 0 2 0%


The reason there was fat is becuase i added olive oil. Is that really necessairy? It seems that you all think i will lose wieght faster by doing this?

also i did some lifting tonight....just did like dude said 3 times x 8 reps of most wieght i could do.

i am so outa shape.

im thinking i'll do the wieghts every other day and the jogging everyday but sunday...

whatcha think guys? need changes?

Good luck to you

1751 calories? You need to eat more. If you eat that little, you'll start losing muscle. If you lose muscle, your metabolism will go down and you sure don't want that! I understand that it feels like eating is your enemy -- it is not. You need to eat about 2400 calories a day, I think the other posters here give great advice. Tuna and whole wheat? Great choices. I eat both every day. Another consideration -- oatmeal and maybe some protien powder supplement. You say, "i am so outa shape." Ok, but you are in better shape than yesterday, right? Each day is better than before.

Also, I would suggest, to go slow with your changes. Not so drastic. Unless you are amazingly disciplined (like John Stone), you are probably like most of the rest of us. Huge lifestyle changes don't happen overnight. You have to do them gradually, but definately. If you jump in too quickly, you'll just burn yourself out. You'll be setting yourself up for failure again. Your goals are very do-able. You'll need education -- you're getting that here, and you'll need motivation -- you're getting some of that here, some from inside yourself. I believe someone who can post pictures of himself on the internet as you did, has the determination to meet the goals he sets. You can do it.

Keep us updated on your progress and questions. We're here to help each other. Then, soon, you'll be an inspiration to us, and will be able to answer our questions when we have them, too.

I too am new here, also weigh 260+ lbs, and have just started a healthy eating and exercise plan based on ideas from this site. I have been going to the gym first thing in the morning.
Should I be doing weights then, before I eat? Also, is it true that weights before CV will increase fat loss.
And a lot of people mention supplements, but I haven't read anything specific, can anyone recommend specific Vitamin/Mineral Supplements?
Thanks

I'm no expert in nutrition and certainly can't provide the type of dietary information that the other guys on this board can. But I can offer you some advice to use as a motivation tool.

Imagine yourself 6 months from now, taking another picture of yourself to place beside your current picture. Imagine yourself being excited as you compare the two pictures. Keep this image of a day, 6 months from now, in the back of your mind. When you are trying to get the energy to push for that last lap, or last 10 minutes of cardio, or whatever, use that image to carry you the rest of the way. Set a date, and look foward to it. Look foward to it like you used to look foward to Christmas, and do all you can to make that day as rewarding as possible. In the meantime, i'll look foward to seeing your pic posted six months from now.

Best of luck.

nonono

Good Luck !!!

Theres a section for journals, start one, theyre very helpful.

[QUOTE=kmfisher]
For your workout, a basic 2 day split workout is fine:
Day 1 (3 sets, 8 reps each): Bench Press, Barbell Row, Pullups, Dips, Crunches
Day 2 (3 sets, 8 reps each): Squat, Stiff-Legged Deadlift, Shoulder Press, Curls, Tricep Extension
QUOTE]

What do you recommend for someone who can't yet do pullups & dips ?

So, get an account at FitDay (free) (http://www.fitday.com) to track your calories. Read the fat loss stickie thread at the top of the fat loss forum for what to eat. What you eat and when you eat is absolutely critical. Each time you lose 10 lbs, take the equations above and replug in your weight. That will change your calorie and nutrition requirements.

You just changed my life. Bless you :tucool:

I had no idea this tool existed. I just input my diet and activities of the last three days. I'm burning calories like a mad man with my Phase I Navy Seal workout. But, I just realized that my diet is severly lacking in protein. Though I'm eating clean for the most part, I'm starting to feel weak . My stats were 59c 28f 19p.

By the way, I'm 35 years old, 6'3", at 257. (I was 268 two weeks ago) I'm now convinced that I need to cut the Seal program and hit the weights.

Should I add some type of protein supplement and what do "you" recommend?

I'm no expert in nutrition and certainly can't provide the type of dietary information that the other guys on this board can. But I can offer you some advice to use as a motivation tool.

Imagine yourself 6 months from now, taking another picture of yourself to place beside your current picture. Imagine yourself being excited as you compare the two pictures. Keep this image of a day, 6 months from now, in the back of your mind. When you are trying to get the energy to push for that last lap, or last 10 minutes of cardio, or whatever, use that image to carry you the rest of the way. Set a date, and look foward to it. Look foward to it like you used to look foward to Christmas, and do all you can to make that day as rewarding as possible. In the meantime, i'll look foward to seeing your pic posted six months from now.

Best of luck.
This is actually very good advice.

During a very intense 12-week cutting phase I used a similar approach. This was years ago when I lived at home still but maybe you can get someone to help you with it (wife, girlfriend, friend, whatever). Once a week, every Sunday night, I had my sister take my picture with a poloroid camera. I taped each picture to my bathroom mirror side by side so that every day I would see them when I woke up and when I went to bed.

You can also tape the picture to the fridge - good motivator! Every time you go to open the fridge to get a piece of cake you'll see it. :)

What do you recommend for someone who can't yet do pullups & dips ?

For pullups, do assisted pullups if you have the machine at your gym, otherwise do pulldowns.

For dips, do assisted dips if you have the machine, otherwise do bench dips and move up to weighted bench dips and then up to dips.

For Bench dips you put your hands on one bench and feet on the floor and do dips towards the floor. When you get stronger, move your feet up to another bench. Then add weight in your lap..

'm burning calories like a mad man with my Phase I Navy Seal workout.
...
Should I add some type of protein supplement and what do "you" recommend?

That Navy Seal program is hard. Even if you are in shape. I would recommend a protein suppplement that you can have as a workout shake. Make a protein shake (2:1 simple carbs:protein) and drink 1/4 to 1/2 30 minutes before the weights workout. Drink the rest after. Try something like 60 g carbs, 30 g protein or 80 g carbs, 40 g protein. The nutrition forum has a lot of different information on how to make them.

Just try to add protein at every meal. Good sources of protein are meat, eggs, certain dairy (cottage cheese, skim milk), beans, and nuts.