Need help losing gut and man tits.

[Raydogg920]

I am at the point in my life where I cant stand to look at my body anymore in the mirror. Id say Im a good looking guy 21 yrs old but am ashamed of my body. Man tits are in the family and I now have a nice gut to match, 5'8 180 lbs. I have worked out before and get dedicated and see muscle results quickly. I start the gym in 1 week and want to change my life around. I basically am asking for some of your opinions on what kind of routine to do, what should I be eating and such. Anything will help me. thanks in advance!

 

[w00t]

OK! well... here is what i think...

man tits? are they gynochemastia? if they are... then thats going to require surgery

as far as a good routine goes... id suggest a basic 3 day per week routine to get you into the whole swing of things...

do you know anyone who is an expirienced lifter that you can have help you out? i ask because form is a HUGE issue. if you have bad form, you wont get a lot out of your workouts.

also, what have you done in the past in the gym? and how are you eating? diet is 90% of how you look IMO.

 

[Mudge]

Diet, not training.

 

[Raydogg920]

thanks for the reply, my first question is what is gynochemastia? Second Id say that I understand form and would say that I have good form when working out, a friend is pretty big and he has been helping but he is looking for totally different effects than me, hes skinny and looking to bulk up not me. What kind of dieting and cardio should I do ? Any supplements to take ? thanks

 

[Frosty]

The bitch tits probably isn't gyno, so I wouldn't worry about it. Lots of fat guys just have boobs and they go away when they drop the bodyfat. If you drop the bodyfat real low and you still have tits, then it's probably gyno, but for now, don't worry about it.

Cardio is ok, and if one is really overweight it is the only option, but if one is able, HIIT is the way to go.

A workout something along the lines of the following would be good for fat loss:

Monday:
Squats and chins 2x8

Tuesday:
HIIT with at least 8 100m sprints (shoot for 80-90% intensity). Do less if unable to complete this and just work your way up. DON'T do a 100% sprint! Sprinting is very damaging to muscles, so in order to maintain this workout you can't do 100% sprints!

Wednesday:
Pullups and dips 2x8

Thursday:
Same as Tuesday

Friday:
Benchpress and maybe some ab work 2x8

Saturday:
Doing some HIIT is an option, but it's likely pushing it with most people. If you can, go for it. Otherwise skip it and rest. "Active recovery." Some light cardio.

Sunday:
Active recovery. Some light cardio.


And as to diet for guys with a lot of fat...they can drop the carbs low and lose a lot of fat while sparing muscle. The Metabolic Diet would be a great way to go, IMO.

Supplements:

Cod liver oil - 1 tbs ED

You can skip the other supplements for now...this should be enough to get you to drop a lot of fat. Once you get lean you can use some supplements to help get you really lean.

As always, eat only whole foods.

 

[Mudge]

When you have lots of bodyfat you have more aromatase action, meaning more conversion of your bodies testosterone into estrogen, so yes it could be "gyno" or just plain fatty stores in the breast region. I have always had a puffy left nipple and was probably 15-18% or so bodyfat once I hit 13 years of age, I am a mix of ecto/endo so if I eat carbs and food in general like I want to then I get fat.

Working out will certainly help, muscle itself will burn calories to sustanin itself, and the exercise alone is good for you, but diet is key to losing bad body mass.

Study up, read read read.

 

[pullinbig]

here's the best ever weight loss program with lasting and permanent results.

exercise daily
eat clean
get lyposuction once a year.

thats it. simple and efective.

 

[Mudge]

As far as routine, I would start out slow. When I have not trained in awhile I do about 20% of my routine and add another 20% each week, so out of say 10 sets I will start out doing 2, so you may want to do circuit training with basic lifts to start out with.

Dont push yourself too hard, learn the lifts, do your warmups, and start reading up on diet diet diet. Add in cardio if you like of some form, I dont really enjoy cardio so I dont do it, just weights and dietary stuff.

 

[Raydogg920]

I hate cardio more than anything and thats why I have never done it but am told thats the only way to loose a lot of weight. I dont know?

 

[iamcdn]

cardio and diet man.
try 1800-2000 calories a day.
high protein, mod fat, low carbs (50%,30%,20%)

weight lift lightly 3 times and run as outlined by FROSTY

 

[scfool]

you have to do cardio, I had the same problemdroped 30 lbs in 3 months start doing cardio 3 time a week ex. mon,wed, fri . if you go to a gym start with 20min of stairmill , running, or stairmaster work your way up to 4-5 days 40min. try to step it up every week,watch carbs last meal 3hous before bedtime........good luck!!!!!!!!