So let me begin...

I'm 23. I use to play all the sports in Middle/High School. Been out of school for a while and I've never really been toned/ripped/big or anything. I would like to figure out and plan a workout/eating schedule to help me achieve some goals.

I haven't been excising much for the past idk how long... but I would like to start up.

I'm 5'8 and 158lbs. I calculated my body fat and I believe I'm at 25.32% if I did it correctly.

I'm looking to cut my body fat and put some muscle on. I would like to see myself around 170-175lbs if that isn't too drastic.

I've lifted weights before and have learned proper form for basic lifts.

Oh yea I don't have a huge budget... At home I got some dbs 20s and 30s and a bench but the weights only go to 135 (I'll obviously have to get more).

So what could you guys suggest to help me achieve what I want? I understand I'll have to do a lot more research but I would like to start this come Monday.

edit: I'm a smoker x_x so I'll be trying to quit (cigs) I do smoke weed as my job doesn't drug test but I don't do it that often. I rarely ever drink.

This post was edited by sorthon on Sep 16 2014 12:03pm

Where did you get 25% body fat? That seems really high for 5'8" and 158 lbs. You are pretty close to normal weight for your height.

Also I think 170 lbs at your height will make you look like a bodybuilder, I'm not sure if you are interested in that look or not.

Yea I don't want to look like a body builder, just get more toned I guess. Depending on how much I like the effort I have to put in I may go even further. I calculated that from this website - http://www.calculator.net/body-fat-calculator.html

Edit:

So I re-calculated it and I'm actually at 18.3%. I read some of the boxes wrong for ft and inches

This post was edited by sorthon on Sep 16 2014 12:21pm

hnggg, im like 5'9-5'10 at 157

Well I think you definitely need to drop weight first. I'm the same height and 145 lbs and still have a gut/love handles I'm trying to get rid of. I am definitely lacking in muscle though, so you might not need to drop as much weight as I did.

Anyways, our numbers are pretty similar so your TDEE is most likely going to be about 2300. That would mean you would want to eat around 1800/calories a day to lose 1 lb a week (2300 - 500 = 1800).
This calorie intake can be increased if you do cardio frequently like I did. That would put you at around 2000/calories a day. But don't make the same mistake I originally made and skimp out on weight days. Try to focus on a different muscle group at least a few days a week.

Buy a food scale and weigh everything. I do a lot of estimating now, but when I started I found it important to weigh everything. You would be amazed at how much more you are eating than you think. Input your food intake on myfitnesspal and track your macros that way.

I vary a lot because I fall into temptation, but generally my day is like this:
Breakfast - 9 tbsp Egg Whites or Egg Beaters, 1 Multigrain Blueberry Eggo Waffle (oatmeal can be an alternative), Fish Oil, Coffee w/ SF Cream
Snack - Fruit / Popcorn / etc
Lunch - 6-7 oz lean meat + 2 steamed vegetables (Ex. Broccoli, Carrots, Spinach, Asparagus, etc.)
Snack - Carrots/Celery + 2 tbsp Light Ranch
Dinner - 7-8 oz lean meat, vegetable (roasted with virgin olive oil), whole grain
Snack - Vitatop (since I have a big sweet tooth)

I've been doing pretty well losing 1 lb/week on this even though I usually eat something unhealthy on the weekend for lunch or dinner.

This post was edited by Ryans on Sep 16 2014 12:43pm

I definitely think I need to lose fat because in the end I want to weigh more then I do now. For a food scale how much are these and where could I buy one? I do believe we eat more then we think because when I read the serving sizes on stuff I'm thinking damn... but I still eat it all.
http://oi60.tinypic.com/dn13y0.jpg
Pic few months ago when I was working out a lil but then a new job led me away but I'm back..

That link is is the best thing I have ever seen. Like.. wow, I thought the BMI scale was bad, that BF calculator is a whole new level of retarded.



I think you're underestimating the work it takes to put on ~20 lbs of muscle..

This post was edited by LightClaw on Sep 16 2014 03:47pm

Have you considered zumba?

Thought about that and even yoga. But I figured I might be too distracted

What the fuck is a zumba