Hello all,

I am 22, 6'4" and I now weigh 205. I have lost 40 lbs in the last 8 weeks (my long term girlfriend left me for another guy) any how I got pretty comfortable living with my ex for the last couple years and gained a bunch of weight. I have been working out somewhat consistently for the last 6 weeks, and eating roughly 6 times a day.

My bf% two months ago was 23.2% now it is roughy around 16.5% My goal is to be ripped by summer, and look bigger. I just started boxing so I have been diong alot of cardio! Most of my meals are jam packed with protein, are there any other suggestions that you guys want to throw out there for me? Or how do I go about getting the fastest results?
http://i78.photobucket.com/albums/j112/ddepoy/jan08.jpg

If you do want mass and definition I think you should: :bb::bb:

I have lost 40 lbs in the last 8 weeks

:eek:

Most of my meals are jam packed with protein, are there any other suggestions that you guys want to throw out there for me? Or how do I go about getting the fastest results?

Start lifting and get your diet in order. :)

40 lbs in just 8 weeks? Dude, that is impressive. It also means that you are losing muscle too quickly - there's no way that weight can only be fat.

Our stats aren't all that different - I started in September 2007 at 250 lbs/31% BF. Right now I'm at 220 lbs/18% BF. By taking the weight off slowly and eating a huge amount of protein each day but staying low in calories, I have been able to lose close to 40 lbs of fat and gain ~10 lbs of muscle.

Don't necessarily focus on speed. Focus on fat loss rather than weight loss, and adjust your diet to roughly 2000 cal per day with a 40P/40C/20F split. Keep doing the cardio and lifting, and you'll get where you want to be before swim suit season!

Oh, and welcome aboard.

Kevin

If you do want mass and definition I think you should: :bb::bb:

Should I do low weight high reps? High weight low reps? I am confident through my diet and the boxing that fat will start coming off, however I dont want to look like pencil either....I dont have free weights I have this older machine what do you suggest? Thanks for your quick response!

Thank you! I appreciate your quick response, yeah I definately agree, all of my weight loss was not heathly I didnt eat for the first three weeks due to emotional stress, then I started eating healthier and stopped drinking beer, is it feasable for me to get my bf% down to 11% or 10% by April?

By the looks of you I say stop worrying about bodyfat and start bulking up.

Should I do low weight high reps? High weight low reps? I am confident through my diet and the boxing that fat will start coming off, however I dont want to look like pencil either....I dont have free weights I have this older machine what do you suggest? Thanks for your quick response!

Do you box at a gym that has any weights? Free weights are much better than machines if you can access them. I would love to give you more advice, but I don't know nearly as much about weight training as I would like. Just make sure you have bench, deadlifts, & squats in your routine. Check out the links below.

http://forums.johnstonefitness.com/showthread.php?t=51
http://www.bodybuilding.com/fun/exercises.htm

This is a sample. You can choose which exercises and you can change it up to suit you, but it's a basic idea.

Day 1: Chest/Biceps/forearms

Day 2: Legs/calves

Day 3: OFF

Day 4: Back

Day 5: OFF

Day 6: Shoulders/Traps/Triceps

Day 7: OFF

What about supplements? Do you guys recommend that I take any kind of enhancers? my friend took NO EXPLODE and said it did wonders for him, but I have always strayed away from those sorts of things in my body....

What about supplements? Do you guys recommend that I take any kind of enhancers? my friend took NO EXPLODE and said it did wonders for him, but I have always strayed away from those sorts of things in my body....

You should read the sticky posts in the beginners forum regarding fat loss. That will get you started. Until your diet and training are taken care of, there's no need to worry about supplements.

The goal of being ripped and looking bigger seem to be a higher priority for you in the short term than building mass. It sounds like you want to look like a million bucks before summer hits, so that you have that beach body. To that end, I personally say that your best bet is to go on a better, more controlled cut. Look at the results that people get on Swolecat's cutting program. They only lose 10-15 pounds, but they are way more defined afterwards and they look bigger. Once summer is over, you can switch your focus to a bulk, during which you'll build mass. But in the short term, for the summer body, I think it's better to go on a solid cut, with more controlled fat loss, weight lifting, and cardio. A properly done cut makes people look awesome, even though they weigh a bit less than they did before.

40 lbs in just 8 weeks? Dude, that is impressive. It also means that you are losing muscle too quickly - there's no way that weight can only be fat.

Our stats aren't all that different - I started in September 2007 at 250 lbs/31% BF. Right now I'm at 220 lbs/18% BF. By taking the weight off slowly and eating a huge amount of protein each day but staying low in calories, I have been able to lose close to 40 lbs of fat and gain ~10 lbs of muscle.

Don't necessarily focus on speed. Focus on fat loss rather than weight loss, and adjust your diet to roughly 2000 cal per day with a 40P/40C/20F split. Keep doing the cardio and lifting, and you'll get where you want to be before swim suit season!

Oh, and welcome aboard.

Kevin

Thank you,

I have read a few of your other posts, and it seems that if I want to lose 2lbs a week then I should make my calorie defecit 1000 cal a day right? so I need to figure out how much my body burns a day with moderate/hight activity and consume the proper amount of calories. I can tell you right now, I may be eating 6 meals a day but I am WAY under on my calories, I most likely consume anywhere from 900 to 1200 calories a day, how bad is that?

I am splitting my weight loss at 60% from diet (600 cal) and 40% from cardio (400 cal). Better to eat more and exercise more than to eat less and exercise less.

Thank you,
I most likely consume anywhere from 900 to 1200 calories a day, how bad is that?

Very bad, unless you're going for that concentration camp look.

I most likely consume anywhere from 900 to 1200 calories a day, how bad is that?

Simply put: that's not healthy.

Agree with the two posters above. It probably won't kill you, but you're diet is counter-productive if you want to add body mass and definition.

Hey now i can understand how uve lost 40lbs in eight weeks!!
at only around 1000kcals ur bodys probably switched into starvation mode and eating into lean body mass as well as fat ... this type of crash dieting is not
good..i unfortunately did it myself last year lost around 55 lbs in around 4 months..but got left with only 118lbs lbm...
can you list what you eat in each meal over the day....ur gonna have to up the calories significantly ...but steadily as your metabolism is bound to have dropped.

Yeah I need guidance I dont want to lose any more lean muscle, I hope I havent done too much damage that it is detramental to my goals.

Here is what I have been eating for a while now...

6:30 - Protein shake

9:30 - One instant oatmeal

12:30 - Can of tuna or can of chicken or turkey sandwich on wheat bread

3:30 - Chips and salsa or Almonds

6:30 - varies due to what my family makes but its lean and high in protein
ie. steak, lean beef hamburger, chicken, sometimes I am not hungry
and I dont eat.

9:30 - Protein shake


I drink alot of water throughout the day, probably 10-12 8 oz glasses of water.

Please help me guys, I have no idea what I am doing and I really want to start toning up!

Thank you for all of your input and support!

hhhhmmm....i'd say definately eat more. (i'm not good with diet. but alot of ppl here are.) they'll tell u what to fix. but for your height and weight....way to little. also u sure u wanna cut?

i know it's your decision, but personally i'm gonna bulk till feb. 15-20th. and then cut. (i've currently gained about 3-4 lbs.) i know not much but hopefully by feb. that 3-4 lbs. will be 6-8 (maybe 10) but yeah, i say bulk. but it's your call :gl:

Please help me guys, I have no idea what I am doing and I really want to start toning up!

As I said upthread, read the stickies:

Gravityhomer's fat loss guide http://forums.johnstonefitness.com/showthread.php?t=19229
marcus' guide to nutrition http://forums.johnstonefitness.com/showthread.php?t=1222
Bulking - a beginner's guide http://forums.johnstonefitness.com/showthread.php?t=51

I'd say stop cutting. Slowly increase cals until you level out or gain 1-2lbs a MONTH. Lift heavy in the 3-4 sets of 8-10 range. Don't go to failure more than once a week. Or you could do Westside for Skinny Bastards. That's a quality program for adding strength, size, and conditioning.

Eat some healthy fats, natty peanut butter, almonds, fish oil or flaxseed every day. Get some healthy carbs in there, oats, sweet potatoes, veggies. Eat some eggs and steak.

I wouldn't worry about supps right now, other than a multivitamin. If your joints start to hurt you could add some Glucosamine and Chondroitin, fish oil, and MSM.

Slowly increase cals until you level out or gain 1-2lbs a MONTH. Lift heavy in the 3-4 sets of 8-10 range. Don't go to failure more than once a week.

So by doing this routine, I will be building muscle, hopefully alot of it, and in doing so my body will burn more calories which will burn more fat...? correct? I have read on other peoples posts and stickies that it is impossible to bulk and cut at the same time, so if I do this will I receive the definition I am looking for before May?

Hey everyone,

Ok I did the math from another forum so I know how many calories I am supposed to consume to healthily lose weight. I am still confused on if I should bulk up or cut, however I am still on the receiving end of a breakup and my appetite comes and goes, sometimes I cant stomach down a meal, so with that in mind are there any meals that any of you can think of that is jam packed full of the nutrients that i need and is high in calories?