amatuer weight lifter needing help

[AllStockRacer]

I have been going to 24hr fitness and working out. I somewhat eat healthy. I eat chicken when I go out and try to stay away from greasy foods. during the day I drink protien shakes to kick hunger. my ? is I need to loose about 20lbs of fat but I would like to gain some muscle. I weigh 215 and im 511 but i dont have a small frame and I gain muscle with little effort. what can I take to speed up the process besides roids?

[flied_lice]

Starting Strength by Mark Rippetoe

[Taylor]

It's all in the diet.

[Stangin4Lyfe]

Just hit Fast Forward on your remote...

[AllStockRacer]

Originally Posted by Stangin4Lyfe

Just hit Fast Forward on your remote...

Thats what I was thinking... Really wish it was that easy...

[flashstang04]

Forget muscle right now, concentrate on the fat % loss, then you can work on building the muscle that you want.

You also need to be eating 6 times a day. Keep yourself almost hungry all day so that your metabolism kicks out of starvation mode and starts burning the fat.

[Wario]

Originally Posted by flashstang04

Forget muscle right now, concentrate on the fat % loss, then you can work on building the muscle that you want.

You also need to be eating 6 times a day. Keep yourself almost hungry all day so that your metabolism kicks out of starvation mode and starts burning the fat.

Sarcasm?

[AllStockRacer]

What type of meals are there to eat on all day?

[DON SVO]

what can you eat? whatever your heart desires... as long as it fits and makes sense.

THIS WHOLE PARAGRAPH DEPENDS SOLELY ON YOU DOING CARDIO 4-5 TIMES A WEEK AND HEAVY ASS LIFTING 4-5 TIMES A WEEK... You have to learn how to prepare your eating for a week, and shop accordingly. Eat a 10:1 ratio of pounds/calories daily... if you weigh 215, consume 2,150 calories a day. Split your macronutrients (protein/carbs/fat) by PERCENTAGE and not by grams... a gram of protein or carbohydrate is 4 cal, a gram of fat is 9 cal. You want to get a 45/40/15 split for some fat loss/muscle gain, try to kick start the carbs in the morning and wean off of them at night (carbs early, protein late).

If you can stick to that, and get it split up to 6-8 meals a day, you should be good to go

[flashstang04]

Originally Posted by Wario

Sarcasm?

??

[Taylor]

Originally Posted by flashstang04

Forget muscle right now, concentrate on the fat % loss, then you can work on building the muscle that you want.

You also need to be eating 6 times a day. Keep yourself almost hungry all day so that your metabolism kicks out of starvation mode and starts burning the fat.

Originally Posted by Wario

Sarcasm?

No. Eating 6 times a day speeds up your metabolism. But eating 6 times a day doesn't mean 6 big fucking meals.

[Wario]

Originally Posted by flashstang04

??

Maybe I'm just not reading your post right. Let me try and hash this out...

Originally Posted by flashstang04

Forget muscle right now, concentrate on the fat % loss, then you can work on building the muscle that you want.

Your body will consume muscle before it will fat. This is why its a good idea to build the muscle and trim the fat at the same time. Just like Don said, you HAVE to do both cardio and lift.

Now maybe what your saying is that IYO hes got enough muscle already and just needs to cut the fat. However the OP said he wants to drop 20 lbs of fat, that's a lot! I think its too much to drop without building muscle at the same time. Simply put you'll loose some of the good muscle you already have.


Again maybe I'm just not reading your post right, if so please forgive me.

[AllStockRacer]

The only place that I have fat is on my gut. I just quit drinking as much as I was but I just want to loose that. The rest of my body is fit. my arms are cut and my legs are cut. I dont work out either. I just have a gut. I started working out lately at home. I eat 2 or 3 decent sized meals a day and 1 or 2 protien shakes a day. I personally dont know what exercises to do? nor do I know what size portions to eat. I dont know any of this. I was told to drink Clusein (spelling) protien before bed. I also just got a pass to 24hr fitness aswell. Im serious about loosing the weight the biggest problem that I have is eating. I dont know what or when to eat. I just cut a couople cases of beer out of my weekly diet so hope that helps.

[flashstang04]

Originally Posted by Wario

Maybe I'm just not reading your post right. Let me try and hash this out...




Your body will consume muscle before it will fat. This is why its a good idea to build the muscle and trim the fat at the same time. Just like Don said, you HAVE to do both cardio and lift.

Now maybe what your saying is that IYO hes got enough muscle already and just needs to cut the fat. However the OP said he wants to drop 20 lbs of fat, that's a lot! I think its too much to drop without building muscle at the same time. Simply put you'll loose some of the good muscle you already have.


Again maybe I'm just not reading your post right, if so please forgive me.

Im not suggesting that he stop working out, but since it is impossible to bulk and cut at the same time, I suggested that he focus on cutting his fat % first, and then work on bulking up.

If he tries to bulk up without losing fat first, it could backfire on him.

If he is working out regularly, the lifting will have a muscle sparing effect, and the fat loss will come with the diet. ;o)

We are close to saying the same thing I think.

[AllStockRacer]

Originally Posted by AllStockRacer

The only place that I have fat is on my gut. I just quit drinking as much as I was but I just want to loose that. The rest of my body is fit. my arms are cut and my legs are cut. I dont work out either. I just have a gut. I started working out lately at home. I eat 2 or 3 decent sized meals a day and 1 or 2 protien shakes a day. I personally dont know what exercises to do? nor do I know what size portions to eat. I dont know any of this. I was told to drink Clusein (spelling) protien before bed. I also just got a pass to 24hr fitness aswell. Im serious about loosing the weight the biggest problem that I have is eating. I dont know what or when to eat. I just cut a couople cases of beer out of my weekly diet so hope that helps.

Cool so what do you guys think?

[DON SVO]

Case of beer: 1,500 calories.

2 cases: 3,000 calories

Necessary caloric intake to gain a pound a week: 500 cal/day

cutting the beer will do two things... Let you drop a pound a week worth of useless calories and allow your body to increase the metabolism and burn fat instead of going into storage mode helping the liver process the alcohol.

[That_Is_My_El_Camino]

Originally Posted by DON SVO

Eat a 10:1 ratio of pounds/calories daily... if you weigh 215, consume 2,150 calories a day.

That's a 10:1 ratio of calories to pounds, or 1:10 pounds to calories, FYI.

[AllStockRacer]

Cool I will stay away from the beer. Now only eat or drink 2150 Calories a day? What about the work outs?

[RuStYpNuS]

dude your fat.....god made you that way...live it up you lucky bastard.


fuck this guy.....im scrawny...130 lbs soaking wet with my boots on. im 5'10-11"

HOW in the fuck do i GAIN weight period

[AllStockRacer]

Scott. Im glad Im fat everytime I look at you.

[RuStYpNuS]

found your baby pic, Gary

[347Mike]

Originally Posted by RuStYpNuS

dude your fat.....god made you that way...live it up you lucky bastard.


fuck this guy.....im scrawny...130 lbs soaking wet with my boots on. im 5'10-11"

HOW in the fuck do i GAIN weight period

By eating non stop, that's how. I was 135 pounds when I first started. Eating 5,000 calories everyday for 7 months straight with a few exceptions here and there. I put on 30lbs in about 7-9 months give or take.

I wish I never stopped, or atleast get time to have back in the gym.

[AllStockRacer]

LoL

[AllStockRacer]

And here is the one I found of you

[AllStockRacer]

Damnit!

[RuStYpNuS]

heh heh heh