How much weight do I need to lose to be fit??? I weigh 165 now and i'm 5'8"...I want to lose my love handles and have a flat stomach...What is the best way to diet and work out for the new year???:confused:

"Fit" is a very subjective term... and it's not about weight, it's about fat percentage, right? I mean, you probably don't care what you weigh, as long as you get leaner, true?

Judging by your pics.. you look soft but not dramatically overweight. I could honestly say you could lose 30lbs and not be happy with your looks, if a lot of that 30lbs is muscle.

So the more important question is how lean do you want to be?

"Fit" is a very subjective term... and it's not about weight, it's about fat percentage, right? I mean, you probably don't care what you weigh, as long as you get leaner, true?

Judging by your pics.. you look soft but not dramatically overweight. I could honestly say you could lose 30lbs and not be happy with your looks, if a lot of that 30lbs is muscle.

So the more important question is how lean do you want to be?
I want to be lean to the point where I can then worry about building muscle mass...I want to look lean with a shirt off...I would like to be able to see my abs and have definition in my chest...I guess I'm referring to a "beach body" physique...

I want to be lean to the point where I can then worry about building muscle mass...

Okay there's a bit of a mistake you're making here. If you first go lean, and only then start weight lifting, chances are you'll be losing some muscle first. Furthermore, losing fat without a proper muscular base will make you like a puny thin weakling, which isn't a pretty site. Look at some of the early pictures of John Stone & Carguy, who both only started to look great once they packed on some muscle.
I'd focus on eating properly and figuring out how to properly exercise, and start hitting them weights hard after about two months of light weight training. Check out the newbie section at the top of the forum, and READ READ READ!

Anywhere from 135 to 250 is a good weight for you. Who knows? It just depends on what YOU want. You can look fantastic at any of the weights you've listed.

By the way, dude, you look a lot like Matt Damon.

Look into Swolecat's SGX program- you might just find yourself getting lean -and- gaining a little mass in the process. Follow my sig for details- or check the Swolegenix thread here at JSF.

You'd look best at your current weight, only 10% less body fat.

Eat clean, do your cardio and LIFT WEIGHTS. Change your body composition, don't just worry about losing weight.

Thanks all of you guys for your helpful input...I plan on doing the stationary bike everyday for 30 minutes, eventually working up to 45 minutes everyday...I also was going to weight train like 4-5 days a week...Combined with eating clean, will this plan give me good results??? Another question is what kind of calorie intake amount I should around with this plan???

How old are you? Have you ever weight trained before? Are you active during the day or a student/desk job?

How old are you? Have you ever weight trained before? Are you active during the day or a student/desk job?
I am 20 and weight trained when I was in highschool in my sophmore and junior years...I haven't really stayed with it because I didn't have determination like I do now...I have a beautiful girlfriend now since last december and I want to look good for her...I am a student but I am currently on co-op at a Cemetery where I primarily design stone inscriptions...I am however working on a job right now that involves forming, pouring, and setting concrete as well as setting granite niche cabinets(small masoleums)...This requires many hours per day of wheel barreling and heavy lifting...

I am 20 and weight trained when I was in highschool in my sophmore and junior years...I haven't really stayed with it because I didn't have determination like I do now...I have a beautiful girlfriend now since last december and I want to look good for her...I am a student but I am currently on co-op at a Cemetery where I primarily design stone inscriptions...I am however working on a job right now that involves forming, pouring, and setting concrete as well as setting granite niche cabinets(small masoleums)...This requires many hours per day of wheel barreling and heavy lifting...
Well, considering I don't know much about you and how your body works since I've only seen two pics and know nothing about your background (have you always had your current physique? used to have more fat? less fat? etc.) I would say that you should probably stay above 2200 calories/day but below 3000 calories/day to start.

It's a big range, I know. If your metabolism is very slow, I'd hit the lower range. If your metabolism is pretty good, you just are used to eating all junk and tons of calories/day, I'd probably stay closer to the upper 2000s due to all your activity.

You look like a great candidate for losing fat and gaining muscle.

Center carbs around workouts.

Eat 5-6x per day.

Consume carbs/protein (preferably liquid) within 20 minutes of lifting.

Consume complex carbs and protein 60-90 minutes after that.

Do fasted low intensity cardio or non-fasted high intensity cardio.

Drink tons of water.

Good luck!

Well, considering I don't know much about you and how your body works since I've only seen two pics and know nothing about your background (have you always had your current physique? used to have more fat? less fat? etc.) I would say that you should probably stay above 2200 calories/day but below 3000 calories/day to start.

It's a big range, I know. If your metabolism is very slow, I'd hit the lower range. If your metabolism is pretty good, you just are used to eating all junk and tons of calories/day, I'd probably stay closer to the upper 2000s due to all your activity.

You look like a great candidate for losing fat and gaining muscle.

Center carbs around workouts.

Eat 5-6x per day.

Consume carbs/protein (preferably liquid) within 20 minutes of lifting.

Consume complex carbs and protein 60-90 minutes after that.

Do fasted low intensity cardio or non-fasted high intensity cardio.

Drink tons of water.

Good luck!
I am going to start this plan that you have suggested on Monday, December 19, 2005...With this plan of eating clean and frequently, cardio every morning and weight training 5 times a week, when should I see results???:confused:

I am going to start this plan that you have suggested on Monday, December 19, 2005...With this plan of eating clean and frequently, cardio every morning and weight training 5 times a week, when should I see results???:confused:


That's a trick question. No one can answer that correctly.:nono:

That's a trick question. No one can answer that correctly.:nono:
Ok sorry guys...I don't mean to keep asking these stupid questions...I am just tired of being out of shape and I just love the fact that you guys are responding to my thread like you are...What I guess I mean is i'm hoping that if I stick to the plan I mentioned above, will this be a good start towards my ultimate goal of having a lean muscular physique???

Absolutely man. Think about it.

Before you start this diet/exercise routine, were you:

Doing cardio regularly?

Lifting weights 4-5x/week?

Eating clean?

Judging by your posts, it sounds like the answer is no.

With those three components in place, I guarantee you will be on your way to a great physique. Will it happen overnight? No way! It could take 3 months, 6 months, 2 years. No-one can tell you for sure, but judging by your body type and what you plan to do, if you stick to it consistently, you'll see BIG improvements by February, guaranteed.

Now, I advise you come up with a lifting routine and diet, written out. Post it here if you wish and then myself and others can show you where you might change things to optimize it.

Ok sorry guys...I don't mean to keep asking these stupid questions...I am just tired of being out of shape and I just love the fact that you guys are responding to my thread like you are...What I guess I mean is i'm hoping that if I stick to the plan I mentioned above, will this be a good start towards my ultimate goal of having a lean muscular physique???


If you're a good boy and train hard (and consistently) and of course eat good i'd say you SHOULD start seeing results in about a month.:tucool:

Absolutely man. Think about it.

Before you start this diet/exercise routine, were you:

Doing cardio regularly?

Lifting weights 4-5x/week?

Eating clean?

Judging by your posts, it sounds like the answer is no.

With those three components in place, I guarantee you will be on your way to a great physique. Will it happen overnight? No way! It could take 3 months, 6 months, 2 years. No-one can tell you for sure, but judging by your body type and what you plan to do, if you stick to it consistently, you'll see BIG improvements by February, guaranteed.

Now, I advise you come up with a lifting routine and diet, written out. Post it here if you wish and then myself and others can show you where you might change things to optimize it.
Great points Karatetricker!!! I will sit down and come up with a workout plan for you guys to critique...As for a diet plan, i'm obviously not that good at choosing good clean food, so do you guys have any goods suggestion plans???

If you're a good boy and train hard (and consistently) and of course eat good i'd say you SHOULD start seeing results in about a month.:tucool:
Thanks Doordude for paying attention to this obviously unexperienced thread!!! Trust me though...I will train HARD and eat CLEAN and you guys will be proud of my progress which I will frequently update with stats and pictures...Thanks...

Thanks Doordude for paying attention to this obviously unexperienced thread!!! Trust me though...I will train HARD and eat CLEAN and you guys will be proud of my progress which I will frequently update with stats and pictures...Thanks...


Great attitude!!!!! Truthfully, you don't have far to go. You've got a real good base. Now work with it!!!!!!!!!!!!!:tucool: :D

These forums are such an inspiration and being able to communicate with people like all of you about specific issues and questions is uncomparible...As far as a diet plan I am sort of uneducated...Any ideas???

Great points Karatetricker!!! I will sit down and come up with a workout plan for you guys to critique...As for a diet plan, i'm obviously not that good at choosing good clean food, so do you guys have any goods suggestion plans???
Diet - there is a great sticky or two that will help you at the top of this forum, check them out. Some personal advice that I always use -

1) Eat 5-6 times per day.

2) Except post workout, try to consume all carbs from complex carb sources/veggies/fruit. Complex carb examples are oatmeal, brown rice, 100% whole grain and wheat breads/cereals/wraps/etc, sweet potatoes/yams and beans.

3) Consume lots of healthy fats (i.e. fish oils, salmon, nuts, natural peanut butter, olive oil).

4) Every meal should have a hefty serving of protein and at least one other macronutrient. No protein only, fat only or carb only meals.

5) If not doing cardio in the A.M., eat as soon as possible after waking.

6) Limit empty calories from junk food, sodas and juices.

7) Drink water around the clock.

8) Try to consume a good amount of fiber (say 30-40g/day).

Diet - there is a great sticky or two that will help you at the top of this forum, check them out. Some personal advice that I always use -

1) Eat 5-6 times per day.

2) Except post workout, try to consume all carbs from complex carb sources/veggies/fruit. Complex carb examples are oatmeal, brown rice, 100% whole grain and wheat breads/cereals/wraps/etc, sweet potatoes/yams and beans.

3) Consume lots of healthy fats (i.e. fish oils, salmon, nuts, natural peanut butter, olive oil).

4) Every meal should have a hefty serving of protein and at least one other macronutrient. No protein only, fat only or carb only meals.

5) If not doing cardio in the A.M., eat as soon as possible after waking.

6) Limit empty calories from junk food, sodas and juices.

7) Drink water around the clock.

8) Try to consume a good amount of fiber (say 30-40g/day).
Thanks KT!!! Thats a great guide...I'll check out the sticky that you mentioned...I'm not very good at keeping a food journal, do I have to or can I just monitor and make sure I eat alot of protein and good carbs throughout the day...

Jack is it just the camera perspective or is your belly button unusually high? Just Curious...

Hi everyone...Here are my stats as of December 1, 2005...I will try to update at least once every two weeks starting January 1, 2006...

December 1, 2005
(All Measurements are flexed, not pumped)
Age: 20
Weight: 165lbs.
Waist: 36in.
Hips: 35in.
Forearms: 12in.
Arms: 13.5in.
Thighs: 20in.
Calves: 14in.
Chest: 40.25in. :bb:

Okay there's a bit of a mistake you're making here. If you first go lean, and only then start weight lifting, chances are you'll be losing some muscle first. Furthermore, losing fat without a proper muscular base will make you like a puny thin weakling, which isn't a pretty site. Look at some of the early pictures of John Stone & Carguy, who both only started to look great once they packed on some muscle.
I'd focus on eating properly and figuring out how to properly exercise, and start hitting them weights hard after about two months of light weight training. Check out the newbie section at the top of the forum, and READ READ READ!

Very good point

Jack is it just the camera perspective or is your belly button unusually high? Just Curious...
Hahahaha...I think it's just a weird angle SteveO...I don't think it's unusual...

Here are some pics...

1st pic is of me in Avalon, NJ at the beach(6/15/05)...:cool:

2nd pic is of me at my house on my 18th birthday(8/20/03)...

3rd pic is of me at my house(12/1/03)...

I don't know if I should be offering advice since I've already been listed as one who did it wrong, but I can tell you that weight and fat loss occur quicker when you do a fasted cardio workout. A good basic diet can be found in the Body For Life book. It's just the basics of eating 5-6 meals a day, lots of protein, low fat meats, water instead of soda, etc. But you'll do better than me if you do the weights at the same time. That is what I didn't do so am just now getting muscle back. You've got a lot of determination so I'm confident you'll see the results you're after. Good luck!:tu:

Hey Guys!!!!! I was researching some workout plans in the forums and I think this adaptation of John Stone's 2005 Bulking Cycle would be a good plan:

Monday: Stationary bike - 30 mins; biceps & triceps
Tuesday: Stationary bike - 30 mins
Wednesday: Stationary bike - 30 mins; back & traps
Thursday: Stationary bike - 30 mins; chest & abs
Friday: Stationary bike - 30 mins; legs
Saturday: Stationary bike - 30 mins; delts & traps
Sunday: Stationary bike - 30 mins

I am going to perform 3-4 exercises for each muscle group...

I am going to perform 4 sets of 12-15 reps for each exercise...

I will do all cardio fasted first thing in the morning, starting with tomorrow morning; weight training will be done around 5:00 p.m...

Until I develop a sturdy diet plan, I am going to eat 5-6 times/day, consume 160-200 grams of protein/day, consume 1-2 gallons of water/day, consume the majority of carbs as fruits and veggies and in close proximity of my weight training, and delete all soda, juice, candy, junkfood, etc... from my diet completely...

Like I mentioned in a previous post, I will try and update my pictures one/week at the least for progress check...

*************ATTENTION ALL READERS AND FRIENDS************
Please feel free to critique this plan with any opinion, advice, expertise that you might have... I am learning so much from all of you and I would love to hear your insight, or maybe even confidence... I hope to see a great deal of response, thanks guys!!! :tu:

I think that is an excellent 5 day lifting split.

Personally, I'd order it differently, like:

Sunday: Bis/Tris
Monday: Upper Legs
Tuesday: Off
Wednesday: Chest/Abs
Thursday: Back/Traps
Friday: Off
Saturday: Delts/Calves

But, either way, I'm sure you will do just fine.

Lower your rep ranges. 6-12 rather than 12-15.

Cardio sounds good. Just make sure if it's fasted, you keep the intensity on the lower side (i.e. <75% MHR). I'd also try and hit 40 mins, but that is up to you. I know that starts eating up A LOT of time. Maybe lose 1-2 sessions a week and bump it to 5-45 min sessions? I dunno, probably not much difference.

Everything else sounds great! If you stick to that, you'll be a VERY happy guy. I would just recommend allowing yourself a day each week to consume extra calories and some junk food so you don't drive yourself crazy.

I think that is an excellent 5 day lifting split.

Personally, I'd order it differently, like:

Sunday: Bis/Tris
Monday: Upper Legs
Tuesday: Off
Wednesday: Chest/Abs
Thursday: Back/Traps
Friday: Off
Saturday: Delts/Calves

But, either way, I'm sure you will do just fine.

Lower your rep ranges. 6-12 rather than 12-15.

Cardio sounds good. Just make sure if it's fasted, you keep the intensity on the lower side (i.e. <75% MHR). I'd also try and hit 40 mins, but that is up to you. I know that starts eating up A LOT of time. Maybe lose 1-2 sessions a week and bump it to 5-45 min sessions? I dunno, probably not much difference.

Everything else sounds great! If you stick to that, you'll be a VERY happy guy. I would just recommend allowing yourself a day each week to consume extra calories and some junk food so you don't drive yourself crazy.
Karatetricker...Its amazing how motivated I get just hearing back from you guys...Today unfortunately I missed my cardio because if you noticed, I was up until like 3:00 in the morning writing that post and stayed up all night with a horrible sore throat that i continuing into today...I think I might try your order of weight training first so I can get started with my leg development today...And if you have any really good exercises for any specific muscle groups please let me know...Thanks alot and keep in touch!!!!

My personal favorite exercises for each muscle group that I try to always incorporate into my routine:

Back - Deadlifts (I hate them, but when bulking, ya gotta do them) and Pull ups
Chest - Any bench press (barbell or dumbbell) and leaning forward dips
Shoulders - Military press
Quads - Squats
Hamstrings - Stiff leg deadlifts
Triceps - Close grip bench press
Biceps - Dumbbell curls (barbell curls hurt my forearms, but are great)

Hey Guys..... Do you guys have any opinions on those body fat percentage scales...The scale I have at home now is not very accurate and I have been looking for one that will be more accurate...Is it worth getting one with that BF% option... Im very curious as to what my BF% is right now...
:confused:

Hey Guys..... Do you guys have any opinions on those body fat percentage scales...The scale I have at home now is not very accurate and I have been looking for one that will be more accurate...Is it worth getting one with that BF% option... Im very curious as to what my BF% is right now...
:confused:
They are not that good in my experience. I get readings from 2% to 55% with even the expensive ones.

You can get it done at the YMCA or your gym, maybe. Also, a lot of colleges will do it for you (that's where I had mine done a few times).

Hey Guys... I am officially offering a challenge to anyone who is interested... The challenge applies to anyone who is slightly or moderately out of shape and wants to look good... Here are the objectives:

Provide a BEFORE picture of your front view and side view on or before December 26, 2005...

Provide an UPDATE picture a minimum of once a month
Example: (December 26, January 26, February 26, etc...)

This challenge is from December 26, 2005 to March 26, 2006...

The winner will be determined by a collaboration of unbias votes (10-20 votes)...

I have not decided what the winner shall recieve from the opponent but I am flexible with suggestions...

Please POST A REPLY if you are interested!!!

*JACK* :tu:

Hey Guys... I am officially offering a challenge to anyone who is interested... The challenge applies to anyone who is slightly or moderately out of shape and wants to look good... Here are the objectives:

Provide a BEFORE picture of your front view and side view on or before December 26, 2005...

Provide an UPDATE picture a minimum of once a month
Example: (December 26, January 26, February 26, etc...)

This challenge is from December 26, 2005 to March 26, 2006...

The winner will be determined by a collaboration of unbias votes (10-20 votes)...

I have not decided what the winner shall recieve from the opponent but I am flexible with suggestions...

Please POST A REPLY if you are interested!!!

*JACK* :tu:



Hey Jack, in response to your PM. I suggest you post this challenge in the on line challenges. I'd imagine you'll get lots of takers!!! Good luck.

Sounds like one hell of a challenge, I'd be up for that for sure

Hi Everyone!!! As you all might know, I have started a New Year's challenge in the Challenge section of these forums and I am very happy with the response!!! 2006 is rapidly approaching and I am more ready than ever to get into the best shape of my life... If you guys get time to check out my challenge I would really appreciate it... JSF has giving me more motivation than I could have ever imagined and I want all of you to see me through this very dedicated part of my life... Everyone have a great New Year and I hope to hear from all of you... I also invite all of you to follow my challenge because it will be you who decides the winner in March... Jack :tu:

Hee hee

I was much fatter than you and saw great results in only ONE month. Not only did I lose weight, but I was eventually eating more than I ever have, WHILE losing fat AND gaining muscle. I'm not where I want to be yet, of course, but I'm getting back on the plan come Monday. These guys and gals know what they're talking about, I'm telling ye!

-Masher

Hi Everyone... I am now 3 days into my transformation challenge,(posted in the challenge forums), and I am having trouble choosing what to eat and when and how much... I have been seeing alot of references to the Body For Life book by Bill Phillips... Is this book a good buy and a good plan for eating during my 3-month tranformation??? Jack :tu:

Yes, I think it is the "standard".
The closer you can follow the book, the quicker you will see results man.

I would say "Good Luck", but there's no luck involved in it..

Just do the best you can, learn to enjoy it like an artform....
Your conscience will thank you..Your whole life will improve..

I can't possibly pimp the program enough bro.:madpimp:
Look at my progress link below if you get the chance..

Later,
-SteveO..

Hi Everyone... I am now 3 days into my transformation challenge,(posted in the challenge forums), and I am having trouble choosing what to eat and when and how much... I have been seeing alot of references to the Body For Life book by Bill Phillips... Is this book a good buy and a good plan for eating during my 3-month tranformation??? Jack :tu:
http://forums.johnstonefitness.com/showthread.php?t=19229

Here you go guys, updated pictures and little to no progress... I am cutting it more strict on the diet and never missing a workout from here on out... What do you guys think???

5'8" 164lbs. ~15%bf

Jack :tu:

Here you go guys, updated pictures and little to no progress... I am cutting it more strict on the diet and never missing a workout from here on out... What do you guys think???

5'8" 164lbs. ~15%bf

Jack :tu:


what I think, is that four day's into a transformation is WAYYYYY to soon to expect visable results :nod: wait a few weeks and you'll see changes :tu:

Hey Jack!--- Your Looking GREAT! It might just be my eyes but i think ur on your way to a successful transformation! True inspiration you are :D ... Your abs need some work, but those killer blue eyes make up for it :bow: ..well keep up the great work hun!:tucool:
-Brian

Here I am after an intense workout...:bb: