I'll start with this: I'm a novice. I'm twenty years old, and I'm a senior in college. All throughout high school, I was overweight. I weighed 200 pounds, with little to no muscle mass, and I was made fun of often for my "man boobs". When i got to college, I decided enough was enough, and I ran a few miles a day for four months. I dropped from 200 lbs to 160, which is where I've been sitting for about a year now.

This is what I look like now:
http://www.imsoawkward.com/workout/before.jpg
http://www.imsoawkward.com/workout/before2.jpg
http://www.imsoawkward.com/workout/before3.jpg

Basically, I want a six pack and a chest I can be proud of. That's it. I'm taking suggestions from what workout regimine to use to what to eat, and I will follow it to the letter. I have a new george forman grill, and I will use it to my advantage. I've been reading through other threads, and you guys are alot of help. Thanks in advance.

Did I do something wrong to have 40 views and no replies?

Where to start? You are in fat loss, you have done that, you are in wrong topic. You don't look like you have been hitting any weights, that is where muscles come from. What exercise equipment is available to you?

As for diet, time to stay clean, no junk. try not to eat out often, so you can control intake. When you decide on weight program, start increase calories by 200 a week, take weekly measurements and weight. When your waist goes up more than 1.25" back off 200. You need to use heavy weights. You want a program that is spelled out in detail. HIT, Max-OT, Body for life, and HST have been used by members.

A lot of people come here expecting people to lay it out for them.

Theres a search button up in the menus - learn how to use it and do some reading.

When I first came here I spent two solid weeks reading - sometimes for 8 hours at a time.

What you eat and what you do as far as workout goes - is totally up to you.

If you're ready to add some mass (and from your pics this would be my recommendation) - read up on bulking (http://forums.johnstonefitness.com/showthread.php?t=51).

Read up on Max OT (http://www.johnstonefitness.com/misc/MAX-OT.pdf) for lifting.

Read the fat loss sticky (http://forums.johnstonefitness.com/showthread.php?t=1222) if you want to peel off some more fat before attempting to bulk.


edit: Rtestes beat me to it - listen to him - he knows his stuff. :nod:

A lot of people come here expecting people to lay it out for them.

Theres a search button up in the menus - learn how to use it and do some reading.

When I first came here I spent two solid weeks reading - sometimes for 8 hours at a time.

What you eat and what you do as far as workout goes - is totally up to you.

If you're ready to add some mass (and from your pics this would be my recommendation) - read up on bulking (http://forums.johnstonefitness.com/showthread.php?t=51).

Read up on Max OT (http://www.johnstonefitness.com/misc/MAX-OT.pdf) for lifting.

Read the fat loss sticky (http://forums.johnstonefitness.com/showthread.php?t=1222) if you want to peel off some more fat before attempting to bulk.


edit: Rtestes beat me to it - listen to him - he knows his stuff. :nod:

I didn't know if I was ready to bulk. I'm not sure how much fat your supposed to lose before you start bulking, and that's the answer I was looking for. As for what's available to me, I have a full gym membership at the nicest one in town, I'm just looking on what to start.

As for bulking: that will help me get a six pack?

:lol: As for what's available to me, I have a full gym membership at the nicest one in town, I'm just looking on what to start.

As for bulking: that will help me get a six pack?

Can't swear you will, but you need muscle. Getting skinny might show a 6 pack but don't stand in a strong wind :lol: . Seriously, It looks like weight is at right place to stop for awhile and build muscle. What exercise did you do while losing that 40 lbs?

:lol:

Can't swear you will, but you need muscle. Getting skinny might show a 6 pack but don't stand in a strong wind :lol: . Seriously, It looks like weight is at right place to stop for awhile and build muscle. What exercise did you do while losing that 40 lbs?

Everything. I ran a couple miles a day, I drank gallons of water every day. I usually just did some light benching and lots of ab work.

It was my goal to get down far enough to where I could start building muscle. I've dropped from 28% body fat to 13%, is 13% low enough?

As for bulking... I want to make sure I put on alot more lean muscle than any fat. So if I HAVE to eat alot, I was thinking some fruits and veggies, LOTS AND LOTS of chicken and tuna, and some protein shakes.

Is Whey Protein something I should use?

Any other supplements?

What kind of snack would be both healthy and beneficial for the bulking process?

It was my goal to get down far enough to where I could start building muscle. I've dropped from 28% body fat to 13%, is 13% low enough?

Is Whey Protein something I should use?

What kind of snack would be both healthy and beneficial for the bulking process?
You should have been doing a weight training program right along with the dieting and the running. 13% is a good start. Your body needs more form from the muscles. muscle is 20% more compact than fat, a pound of muscle takes up less space.

Bulking is a bad term, you need to get shape and form with muscles. Your decision.

Whey is a good sorce of quality protein. Others can give you diet hints, that isn't an area where I excel.