i need help with everything???PLZ

[fatdude]

i an 17 going on 18 in 4 months and i am seriously out of shape. im am 5'7 194 lbs and have 28%bf i know its horrible!!!! and i just started working out i have about 2 weeks my workout normally consist of bench pressing and arms and i do cardio a little bit like 3 times a week but i dont give it my fullest i hate doing cardio i find it boring i can only run about a mile and a half im embarassed my goal is to be about 170 and i have about 10-15%bf and i want a six pack i also dont know what to eat and i know that starving isnt the answer (im not thinking of doing this).

thx for your advice

 

[DADAWG]

i an 17 going on 18 in 4 months and i am seriously out of shape. im am 5'7 194 lbs and have 28%bf i know its horrible!!!! and i just started working out i have about 2 weeks my workout normally consist of bench pressing and arms and i do cardio a little bit like 3 times a week but i dont give it my fullest i hate doing cardio i find it boring i can only run about a mile and a half im embarassed my goal is to be about 170 and i have about 10-15%bf and i want a six pack i also dont know what to eat and i know that starving isnt the answer (im not thinking of doing this).

thx for your advice

first off start working legs . DEEP squats and deadlifts are extremely important excercises and shouldnt be skipped . drastic calorie changes arent needed , clean up your diet getting rid of 95% of the junk [ 100% isnt realistic in the long run ] up your protein intake . get some healthy fats from olive oil ,natural peanut butter , flax , etc.get some quality carbs from oats,whole grain breads , baked sweet potatos ,etc.

 

[fatdude]

but what about cardio

dont i have to run in order to lose the fat. and i heard that squats are bad for u when u are still growing.

 

[jcp2]

dont i have to run in order to lose the fat. and i heard that squats are bad for u when u are still growing.

you heard wrong. And no you don't have to run, but that does strip the weight off me more than anything else.

 

[gottabadrash]

walking like 45min to an hour is best cardio and squats are the single most important lift out there

 

[fatdude]

I have another questions

what are the squats for what are they going to help me on???? also what can I do for the love handles I have big and that's what really makes me look bad????
thx for the advice

 

[DADAWG]

what are the squats for what are they going to help me on???? also what can I do for the love handles I have big and that's what really makes me look bad????
thx for the advice

squats build up your legs and back .adding muscle mass increases your metabolism . drooping bodyfat is the only way to get rid of love handles , there is no such thing as spot reduceing .

 

[jes131]

Take the advice about diet and lifting. If you don't like cardio - man up and do it anyway. Running and swimming are great, but if that's too much then at least do some walking or biking. Most importantly, make a plan and consistently stick to it, results are going to take time and dedication.

 

[fatdude]

oh ok thxs for ur advice what do you guys recommend for a six pack

 

[AssItch]

Diet and cardio. You'll never see a six pack if it's buried under fat.

You really are going to have to get over your dislike of cardio. It's not what you wanted to hear, but it's true.

 

[Mudge]

Cardio burns ATP/CP before it will touch fat stores. Breaking into fat stores is too slow of a process for aerobic activities, this is one reason why bodybuilders do low impact work like walking.

This is also why the fat burning zone is never described as a cardio zone, get yourself in 55-65% max heartrate and stay there for 30-60 minutes.

But your dietary research comes first.

 

[AssItch]

Yeah, sorry, I generalized too much.

I never do cardio in the true sense of the word. I like the elliptical machine for low-intensity 'cardio'.

 

[fatdude]

i have a quetion do you guys recommend me take any supplements if u do what do you recommend.

 

[Mudge]

Start with a good diet, then add any vitamins or minerals or herbs you feel like adding. I take various items, and I have a reason for taking each one of them. Whether it be cholesterol control or other general health reasons, fat metabolism etc

 

[fatdude]

i have a question what is healthy to eat after a good workout and do you recommend me eating lates cause i tend to workout late like around 8-8 30 and im not done till about 9 30-10 and i dont really know whats healthy im a rookie.

 

[Mudge]

You can eat late, but the idea is to eat cleaner at the end of the day. So chicken breast and broccoli would be a decent, and low calorie late night meal. Since you are trying to lose some weight here, low calorie is fine.

Post workout can depend who you talk to. Some people spike insulin, you may want to avoid that for awhile. 1-2 servings of whey protein in water, and a normal meal 30 minutes afterwards is probably what I would shoot for.

Personally the bulk of my diet right now consists of eggs, old fashioned oats, chicken breast with spanish rice and black beans (fiber + complete protein with the rice), and whey protein sprinkled here and there.

Pre and post workout I do spike insulin and throw in 7-10g creatine along with whey protein in both pre and post workout drinks. During my workout I drink Gatorade from powder and water.

If you haven't dropped soda from your diet yet, start there. If you are eating 3 times a day, get yourself to 4 or 5 and start there. If you think you are ready to go all the way, go up to 6-8 meals but keep your calories down. In other words dont eat 6 meals that are 3 meal sized, or you will blow up - probably in a bad way.

Dropping soda alone will also remove hundreds of crap calories from your diet, so not only will that stop making you increasingly insulin resistant but it will help you lose weight as well.

 

[pretty ricky]

i read once that a person who does no more than drop soda from their diet,and drink water instead would lose 20-25#'s in a year.i dont know if it's true.the science is simple though soda =bad kcals. and sugar!

 

[Mudge]

Some people in the US drink 6 liters a day, so its certainly possible.

 

[Insane_Man]

i read once that a person who does no more than drop soda from their diet,and drink water instead would lose 20-25#'s in a year.i dont know if it's true.the science is simple though soda =bad kcals. and sugar!

I had a 400lb roomate who would drink at least 2L of Koolaid a day. I always told him if he dropped just that he would be losing lbs a week. That's close to 2000 calories a day for christ's sake.