Below are some pictures of me of how i am currently. I weigh about 156 pounds, am 5 feet 7 inches tall and 19 years old. I would like some advice on how to tone up and lose some body fat. I've been dieting and going to the gym for about 35 days now. My daily calories intake consists of about 1500-1600 calories a day where i consume about 50% protein, 30% carbs and 20% fats. I've been going to the gym 3-5 times a week, and my workouts consist of me lifting weights and doing some cardio (treadmill) after about 60% of my workouts. So, i would essentially like some advice on how to tone up, and lose weight if necessary. i would like my abs to show, and gain more muscles overall and for it to show. Thanks guys.


http://img12.imageshack.us/img12/2489/snapshot20090219js5.jpg http://img24.imageshack.us/img24/1992/snapshot200902191ed5.jpg

http://img403.imageshack.us/img403/3131/snapshot200902192pu1.jpg
http://img24.imageshack.us/img24/4489/snapshot200902193li6.jpg
http://img21.imageshack.us/img21/1787/snapshot200902194mm7.jpg
http://img21.imageshack.us/img21/2508/snapshot200902195xx2.jpg
http://img403.imageshack.us/img403/7327/snapshot200902196gj3.jpg
http://img403.imageshack.us/img403/193/snapshot200902197xq1.jpg
http://img21.imageshack.us/img21/5954/snapshot200902198cx3.jpg
http://img24.imageshack.us/img24/5856/snapshot200902199iz8.jpg
http://img403.imageshack.us/img403/9218/snapshot2009021910ui2.jpg
http://img403.imageshack.us/img403/4900/snapshot2009021911xg3.jpg

The first snapshot is a snapshot of my stomach, right after i've had some lunch, so it might be a little bloated. The second and third snapshots are just from the side of my stomach.

The 4th snapshot is my flexing my right bicep, whereas the 5th snapshot is me flexing my left bicep. The 6th snapshot is my trying to flex my left tricep without too much success lol, and the 7th snapshot is my flexing my right tricept, with again, not much success. The 8th snapshot is me flexing my right bicep from a different position than the other picture, and the 9th snapshot is me flexing my left bicep. the other snapshots are me trying to flex my stomach, but without too much success again lol.

I dont know, sometimes when i flex my stomach i can kind of see some abs, and others ( like in these pictures) i can't. It's really weird.

Finally, if you guys can guess my BF%, that would be really nice for i am reallly curious of how much of it i have. Thanks again guys.

Below are some pictures of me of how i am currently.

Invalid Attachment specified. If you followed a valid link, please notify the administrator

When i click on the links, i can see the pictures, ugh, ok i'll try to fix the problem later, because i have to get to class now.

well i tried clicking the links on my sisters computer, and i couldn't see the pictures either. So i guess i could only see the pictures from my computer. Does anyone know why this is? I'll try fixing it.

FYI, i took the pictures on "Youcam" if that changes anything.

I can see the pictures fine?

I can see the pictures fine?

Yea khris107, i just put them up. I just edited my thread, sorry, i guess i should have mentioned that.

Lift heavy, eat a little more, but make sure its clean. You have a very good starting point, you are lean eoungh to where adding muscle with make you look better.

Lift heavy, eat a little more, but make sure its clean. You have a very good starting point, you are lean eoungh to where adding muscle with make you look better.

You see, thats what i was not sure of. I was not sure if i was lean enough to add muscle and improve my overall physique, or if i should lose some more body fat, especially on the stomach. Thanks for the advice.

You see, thats what i was not sure of. I was not sure if i was lean enough to add muscle and improve my overall physique, or if i should lose some more body fat, especially on the stomach. Thanks for the advice.

yup you DEFINITELY will be better off adding muscle. :nod::nod::nod:

you need to up those calories big time.

Ok thanks. The consensus that i'm getting so far is to eat more ( still clean though obviously), lift heavier weights, and cut down on the cardio.

Hm ok... seems as i was doing it wrong. I thought i needed to eat less, lose some body fat, lift weights ( always lift weights regardless), and do some cardio... and then once ive lost enough body fat, eat more, lift heavier weights etc.

Ok thanks. The consensus that i'm getting so far is to eat more ( still clean though obviously), lift heavier weights, and cut down on the cardio.

yup. that should do the trick. the results will speak for themselves as long as you work hard and eat right. :tucool:

Hm ok... seems as i was doing it wrong. I thought i needed to eat less, lose some body fat, lift weights ( always lift weights regardless), and do some cardio... and then once ive lost enough body fat, eat more, lift heavier weights etc.

that's a great plan if you want to look like this..

Lol ok haha.. yea i def. don't wanna end up like that!

yum.. just had some kraft peanut butter for the first time since the beginning of my transformation ( didn't have it before because i thought i couldn't eat it becasue it contained too much fat and thought i had to lose weight etc)... and boy it was deeeellliicious.

were you ever overweight?? what was the most you've weighed??

were you ever overweight?? what was the most you've weighed??

Throught my whole life i was always quite fit and never really over weight except like 35 days ago ( when i started this transformation). Back then, i weighed like 167 pounds, and was really digusted with how i looked. I had a belly, and it was fat, i was so disgusted. I was eating really crappy, not exercising etc etc.. it was really bad in like 2 weeks i had gone from like 150 pounds to 168 pounds... and it was all fat... it was so sick... i was eating so bad. So yea, since then, i've decided to eat well, and lose fat. I don't ever wanna go back to where i was like 35 days ago. So i guess i am a little paranoid that i still need to lose the fat, and that if i start to eat alot again, ill just go back to where i was before.

Also, can you guys suggest me the better brands of peanut butter to get?

I got Kraft, but am sure there is better than that. I heard that organic or natural peanut butter is best. I'm in Canada, and if anyone would know some brands of these natural or organic peanut butters it would be great.

Thanks.

Throught my whole life i was always quite fit and never really over weight except like 35 days ago ( when i started this transformation). Back then, i weighed like 167 pounds, and was really digusted with how i looked. I had a belly, and it was fat, i was so disgusted. I was eating really crappy, not exercising etc etc.. it was really bad in like 2 weeks i had gone from like 150 pounds to 168 pounds... and it was all fat... it was so sick... i was eating so bad. So yea, since then, i've decided to eat well, and lose fat. I don't ever wanna go back to where i was like 35 days ago. So i guess i am a little paranoid that i still need to lose the fat, and that if i start to eat alot again, ill just go back to where i was before.


ok. well given ur age and body type the dieting u've been doing should only be a thing of ur past. you need to eat big time. you need to figure out a good weight program and hit the compounds HEAVY. get addicted to the iron...... eat a shitload of healthy food.... and ur gonna blow ur own mind.

that 1500 calorie shit doesn't have a place for a dude of ur age/weight. seems like ur realizing that now. :tucool:

as far as the peanut butter..... not sure about canadian brands but anything with natural in the title should be fine. i'm sure a canadian can give ya more specific advise.

ok. well given ur age and body type the dieting u've been doing should only be a thing of ur past. you need to eat big time. you need to figure out a good weight program and hit the compounds HEAVY. get addicted to the iron...... eat a shitload of healthy food.... and ur gonna blow ur own mind.

that 1500 calorie shit doesn't have a place for a dude of ur age/weight. seems like ur realizing that now. :tucool:

as far as the peanut butter..... not sure about canadian brands but anything with natural in the title should be fine. i'm sure a canadian can give ya more specific advise.

lol dejavued... your making me so excited now hahaha...

Can't wait !!!

lol dejavued... your making me so excited now hahaha...

Can't wait !!!

good. you should be excited. you have a great base. ur chest already looks better than some guys who've worked out for ages. u have the potential. just focus on TONS of clean food and a good solid program. :eat::bb::eat::bb:

good. you should be excited. you have a great base. ur chest already looks better than some guys who've worked out for ages. u have the potential. just focus on TONS of clean food and a good solid program. :eat::bb::eat::bb:

Thanks. Gonna go look around for some good programs that i could do now hehe.

You're in the wrong forum, you don't need fat loss, you need muscle gain. And you are at the right age to do it, too. :nod:

Deja speaketh the truth.

Don't restrict calories too much but eat healthy, lift heavy things putting emphasis on squats, dead lifts, and stuff like that, and work hard. You'll like the results of that much more than eating 1500 calories a day.

You're in the wrong forum, you don't need fat loss, you need muscle gain. And you are at the right age to do it, too. :nod:

Deja speaketh the truth.

Don't restrict calories too much but eat healthy, lift heavy things putting emphasis on squats, dead lifts, and stuff like that, and work hard. You'll like the results of that much more than eating 1500 calories a day.

Sorry, thought i did need to lose some fat. Anyways i've been trying to find out how many calories i should be consuming daily to maintain my weight, and the answers from site to site vary alot. The ranges that i get are like 2200 calories - 2800 calories. So, i've decided to stick with about 2500 calories per day. Is this about right?

Sorry, thought i did need to lose some fat. Anyways i've been trying to find out how many calories i should be consuming daily to maintain my weight, and the answers from site to site vary alot. The ranges that i get are like 2200 calories - 2800 calories. So, i've decided to stick with about 2500 calories per day. Is this about right?


No need to apologize, that was a joke about forums :)

Everybody is different on caloric needs, though. If you are at 1500 or so, gradually start adding a few back in. Initially you probably don't have to gain much weight as you probably will lose a bit of fat while gaining a bit of muscle for awhile anyway. Just gradually work your way up into the low to mid 2000 range over several weeks and see how it goes.

No need to apologize, that was a joke about forums :)

Everybody is different on caloric needs, though. If you are at 1500 or so, gradually start adding a few back in. Initially you probably don't have to gain much weight as you probably will lose a bit of fat while gaining a bit of muscle for awhile anyway. Just gradually work your way up into the low to mid 2000 range over several weeks and see how it goes.

oh ok lol.. ok sounds good. Thanks.

Anyways i think ill be signing up to mastovers program. Everyone's been saying how good it is, and i want to give it a try. I think he would help me alot with all of my questions and really help me get on the right track!

Yea he's amazing from what i've read and heard.

I swear by the time I'm ready for Mastover's program he won't be taking any more clients. That will make me sad.

Anyway, you're doing great! A good start. I agree with everyone else.

On peanut butter, I eat Adam's Natural Peanut BUtter. The chunky kind. YUM!

Looking good so far, young sir.

I'm glad you've decided to go the muscle building route :)