I'm 17 right now. I've been on a diet and jogging for 3 weeks now. When I started I weighed about 86-67 kg, now I weigh about 80.5 kg. I don't know my body fat %. I don't have a certain diet. I just don't eat candy, chips etc. and I eat less. And I eat healthy food (vegetables, fruits etc.) I go jogging 6-7 times a week. When I started I couldn't even jog 1 km :D. Now I can jog 7-8 km. So it makes about 50 minutes a day. Oh, and I also started drinking (8 days now) Fat Burner (L-carnitine 2000). Visual progress is small yet, but it's there. I can also feel that my pants are getting a bit bigger :D. My waist was 96-97, now it's 93.

Any comments? Any suggestions?

Welcome to JSF and congrats on your progress so far. You'll find that this is a great community where you'll get lots of helpful advice.

Any comments? Any suggestions?

Yes. Read the stickies at the top of the forum to get an idea of proper nutrition and start lifting heavy weights :). And ditch the carnitine, it's a waste of money.

What do you recommend for fat loss... HIIT or LISS? Or should it be something like this:

Monday: HIIT
Tuesday: LISS
Wednesday:HIIT
Thursday:HIIT
Friday: LISS
Saturday: HIIT
Sunday: LISS

And about the protein shake. I'm thinking of buying it. Should I drink this before or after the exercise?

Where is the weights?

Where is the weights?
Monday: HIIT
Tuesday: Weights +LISS
Wednesday:HIIT
Thursday:HIIT
Friday: Weights +LISS
Saturday: HIIT
Sunday: Weights +LISS

Like this?

I don't think I can have a certain plan for the exercises, because I don't have the time. Although I can workout daily and go to the gym weightlifting. I used to go to the gym for about 3 months in my school but now the school is ending and I can't go there anymore. About the food. I don't think I can make a certain plan for that either. I just try to eat 6 times a day. Small meals, healthy food (low in calories and fat).

Can I achieve something by doing this? I really want to lose my fat (mostly on my stomach :D) and to get fit. I'm willing to do anything for that :) :P

You really should incorporate a weight lifting routine.

The more muscle you have, the more calories you burn and the better defined you'll be.

I'd do it the other way around weights+HIIT and liss on your non lifting days.

I'd put a rest day in there somewhere.

I don't know about the rest of you guys and maybe I'm doing it wrong but 1 HIIT session per week is all I can handle, and I always do it right before a rest day because it completly wipes me out. I'm doing a 22 minute HIIT session with 4 sets of 60%, 70%, 80%, 90% in there.

Anywho, I look at this guys schedule and can't even fathom that many HIIT routines. I'd be using the pink barbells for benching and any other training would be fruitless.

So I would do something like this:

Monday: LISS
Tuesday: LISS + Weights
Wednesday:LISS
Thursday:LISS + Weights
Friday: HIIT
Saturday: REST
Sunday: LISS + Weights

Remember your LISS is best in the morning and the point of LISS is to keep your heart rate in zone 3, going to be slower than your used to. The reason for this is so you can pound out the weights and work yourself to the bone on your weight training. If you want to throw a harder run or another HIIT in there personally I'd do it on a non lifting day.

Aprox . 20% BF

I'm willing to do anything for that :) :P

Then I really suggest you start planning your meals, counting calories, and hitting the weights - hard.

Honestly, once you have everything set up it doesn't take all that much extra time to keep to the plan. Further, I find it very cathartic to look over my previous day's food logs and think about what I'm going to change for the upcoming day.

Tracking the weights is even easier. Once you've set up a few log sheets (or downloaded some off the net), it takes NO extra time - all you do is write down the amount of weight you did and the number of reps you were able... and you do all this in between sets when you'd otherwise be doing nothing. Then, the next time you have the same routine (depending on your split, but probably a week later) you base what you're going to try to do on what you were able to do the week before.

The problem, I guess, is if you can't get to a gym. You might inquire how much memberships cost at various places near your home, but I don't know your financial situation and won't snoop into that.

Keep up with the running, though, especially if you enjoy it.:tucool:

Having some issues starting the lifting? I like working out in the privacy of my own home, whenever I want, with whatever exercise I want to do readily available. Having such easy access has been the biggest part of helping me keep going. For the price of a few months membership, I bought myself a little home gym.

Cheap adjustable wal-mart dumbbells (5-45 pounds on a single dumbbell) for 30 bucks. A decent bench for $100, a 100 pound weight set and bar for about $50, a $20 doorway pull up bar, and a stationary bike for about $140 (get a nicer bike than this! Mine works, but it's noisy and irritating). Not top quality stuff, granted, but all I need for now!

I went to my local gym yesterday. It has everything!:tucool: Even machines for cardio exercises (treadmill etc.). I'm thinking of buying a yearly membership pass there. The cost is about 770 dollars a year. If you buy it then you can go there whenever you want and be there as long as you want (when it's open ofcourse :D)

Here's the homepage of the gym:
http://www.arcticsport.ee/?id=831

i got so confused when u said 97 for ur waste. i was like dear god how is that possible. and then i realized u were talking about kg in weight so you meant u were 97 cm haha. my bad. nice work dude keep it up

i got so confused when u said 97 for ur waste. i was like dear god how is that possible. and then i realized u were talking about kg in weight so you meant u were 97 cm haha. my bad. nice work dude keep it up
:lol:lol...
yeah :D .... i measured my waist today ( in the morning) and it was 90:tucool:


I took an online test on body fat percentage. This was the result:
You have 19.5% body fat.
You have 15.6 Kilograms of fat and 64.4 Kilograms of lean (muscle, bone, body water).

I don't know how accurate it is but I'm going to get it measured ASAP.

:lol:lol...
yeah :D .... i measured my waist today ( in the morning) and it was 90:tucool:


I took an online test on body fat percentage. This was the result:
You have 19.5% body fat.
You have 15.6 Kilograms of fat and 64.4 Kilograms of lean (muscle, bone, body water).

I don't know how accurate it is but I'm going to get it measured ASAP.

Hey there,

I think Im going to go against the mold and not advise you to go on a fat loss strategy.This being the reason that your body is in a growing stage right now(your only 17) and it needs as much good calories as it can to build the fundamental that will become your physique.

I knew from first hand experience that alot of 'jocks' back in school who did that;most of them are stuck short.Needless to say,the tables have been turned on them now :lol:. It could have been genetics as well,but I've seen a couple of anedoctal cases otherwise.

I know this isn't what you want to hear,but that's the advice I was given 4 years ago and something I will pass it on,lol

Eat as much as you can,rest lots,train hard..and by that I don't mean soda/fast food/preservatives and the crap you get,lol

Best of luck,
K

I got my BF % measured yesterday and it was 18,8 %. Too bad I didn't get it measured at the start. My waist is 89 cm right now and my weight is 77 kg. If I lost only fat then my starting BF % would be around 28 %. I will be running (or doing elliptical) 5-6 times a week for 45-50 minutes (I will do some HIIT too). And lifting weights (full body workout) 2 times a week (Monday and Friday). Later I will do it 3 times a week. I will get my food plan next week.

You really should incorporate a weight lifting routine.

The more muscle you have, the more calories you burn and the better defined you'll be.

it`s wrong to think that in a diet(cutting) you will gain muscle because you won`t. (except genetic freaks )
weight lifting in this kind of process is just not to loose muscle and nothing else.

it`s wrong to think that in a diet(cutting) you will gain muscle because you won`t. (except genetic freaks )
weight lifting in this kind of process is just not to loose muscle and nothing else.

Not for a newbie. For a guy just getting into weight lifting, it's completely reasonable to expect to make gains, even while on a caloric deficit (although with all the cardio he has, it probably shouldn't be a big deficit)

it`s wrong to think that in a diet(cutting) you will gain muscle because you won`t. (except genetic freaks )
weight lifting in this kind of process is just not to loose muscle and nothing else.

It's wrong to think that while cutting,you cannot gain muscle because you can(including genetic freaks).I gained a miserable 1lbs in 12 weeks,granted it's pathethic,but still....:claphigh:

K

Hello again!:tucool:

I'm right now at 71-72 kg. My BF% according to an electrical measurer is 13,7% (the first time I measured was 5-6 weeks ago and it was 18,8%). My waist is around 84-86 cm and has been like that for a while right now. Right now I'm eating around 2300-2450 calories a day. It's my 4 week with my food plan. Today though I'm not following it because I will go grilling with my buddies tonight (hey, it's summer :D... can't grill when it's winter :P).
I want to loose my beer-belly!! It's really hard to loose those last cm from my waist. I think my beer-belly would be gone around 80 cm. That's not far away! :confused: Any suggestions?