Hey Raynor,

I'm 5"6 ~150-155 lbs.

I would like to lose some body fat before starting to bulk (probably like 5 lbs, 10 at top -- belly fat) but never really succeeded to get rid of it.
I plan on going to the gym early morning from monday to thursday, and probably do some workout at home friday-sunday.

Would intense ~45 mins workout and good nutrition do the trick, or would you suggest doing some cardio as well ?
Also, if I could lose fat while keeping the muscles, that'd be great XD

Thx!!

This is physiological and can't exactly be changed. Just be yourself (reduce anxiety), stay hydrated (improves vocal clarity), and take your time when talking. It will progressively get better - nothing to worry about.

Stay away from that Smile Brilliant stuff. Just get some peroxide and baking soda - mix them together, apply to your teeth, let it sit for around 10 mins, then gentle brush for another 1-2 mins, in a circular motion.

I, unfortunately, am not training in dentistry, therefore, I could not make hypothesis as to your current dental condition.

Quite possibly could be overtraining and/or lack of sleep.

Try to take a few days off of exercise, keep the diet the same.

Also, increase your fat intake - lack of dietary fat will cause considerable reduction in test production.

That is correct. If you have a naturally wide upper body, you would benefit greatly from heavy pec and ab work. I would train both twice a week, and train them hard and heavy. Hypertrophy one day, strength the other.

The basic concept here would be to reduce your calories (from carbs) by at least 400 cals (100g carbs), per day OR MORE.

From there, work out every day, at least 1-2 hours a day, of intense exercise. Cardio is good to add, HIIT preferably.

Work out 6 days a week, rest 1 day, and repeat.

You will lose fat quickly and without an issue. Keep the protein content up to at least 180-200g per day, and you will be fine with regard to muscle mass.

I just recently started going to the gym 1-2 times a day. Here are my thoughts / stats / questions

Build:
I'm 6'3 and 160 lbs, ~8-10% body fat
My build right now is fairly skinny but my pecks are larger than the rest of my body (just sort of my body type I guess?)

Goals:
I want to get to about 190 or so of muscle (so gaining ~30 lbs of muscle). I want to accomplish this within a year (if possible)

Diet and Shakes:
I was recommended this one for bulking: https://www.bodybuilding.com/store/commerce/cart.jsp?_requestid=2019158
and I was also thinking of buying some high-protein shake for the morning and night, while drinking the above shake during my workout and after. What are your thoughts on having two types of shakes, and does the one above cover the protein needs?

Along with diet, I have little access to food outside my college's food court. The healthiest food I can find are grilled chicken wraps with romaine lettuce / cucumbers / ceasare salad dressing in a pita bread tortilla - or - a wheat bread with roasted chicken and similar condements / avocado as well.

Body Building:
Is there any specific way to go about bulking rather than just lifting weights and is there a specific regiment you recommend for beginners that advances as continued?

Hello there.

Given your stats, you are pretty close to being a hardgainer.

I would recommend you start with this guide. Get back to me with comments/questions and we will go from there:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345094501
Hardgainer Diet and Exercise Guide

Hi, I'm looking for a workout plan for mainly cutting, toning, and losing weight

I am currently 5'8 and about 180lbs. I'm a bit bulky and I'm trying to have my weight around 150-160ish

I did some casual lifting for about six months but recently got a leg surgery so I haven't been to the gym in two months

Would appreciate if you could give me a workout plan and a diet plan as well

Also, I can't workout my legs so I won't be able to do any leg exercises and nothing intense in cardio (still doing some leg therapy)

thanks in advance

Being a college student, I dont have access to that much food / I dont think I can even eat that much!
My diet is probably 1,500 calories - planning on increasing that with shakes as soon as the powder arrives. I also want to put on lean muscle, and that workout seems to be a decent mix of 60% muscle / 20% fat / 20% water or something like that?

After shakes I imagine i'll be around 3,000 calories ,I eat 3 meals a day,
breakfast 12 grain bread with 6 slices of roasted chicken slices, avacado, cucumber, lettuce and mayo - soon to be with a shake
lunch wheat bread pita wrap with grilled chicken, crutons, romaine, caesar salad dressing and cheese - soon to be with a shake
dinner essentially one or the other of what i ate for breakfast or lunch - soon to be with a shake

I usually workout after breakfast and will be taking BCAA reloaded Pro during and after my workout to make 4 shakes a day

the other shake i'm taking will be Whey protein (3x a day)

On my rest day i still will take 3 shakes of whey protein, but skip the BCAA

I plan on running about 1-2 miles before working out, if I keep that up when my Whey protein runs out i'll switch to True Mass and hope for larger lean muscle gains while the running counteracts the fatty growth.

Any comments on that plan or improvements? I would like to do the hardgainer, I just don't have time / resources :\