Quote (Btx @ Tue, Aug 18 2009, 05:12am)
I am...
20 Years old.
235 Pounds.
6'0
I recently moved into a apartment with a friend and have been working out at their mini-fitness center (went from 260 to the 235) and would like to know some good tips on how to build that six pack and muscular arms, while losing a good bit a weight.
I work out from 2:00 to 3:30 every day before I go to sleep (So yes, 2:00am to 3:30am, go home, shower, sleep)
I work usually from 3:30pm till midnight, getting home around 12:30.
With my life style, what would be the best way to cut down on body fat and shape up?
Any specific foods I should focus on? I'll happily snag whatever will help.
At this fitness center, they have dumbbells ranging from 1 lb. to 50 lb, Ab-Crunch, Bike, Tread-Mill, Bench-Curler, Leg-Press, And (Don't know its name) one where you adjust weights to a bar above you, pulling it down to your chin to lift the weight.
Over all, I would love to have a Six pack and slim down quite a bit.
I appreciate all the help and meal advice I can get.
~Btx
my first advice to you would be to check out the last few pages of the thread for some basic info on fat loss and so forth.
After you do that, consider the basics...if you want to be VERY serious you will require a customized plan.
if you want to be casual...you will require some tips to help you out:
The key to overall fat loss is the following:
- Burn more calories than you take in
- eliminate sugar and simple carbs from your diet (except for approx 30g right after a strength training workout)
- reduce carbs overall, and increase protein
- eliminate fast foods and frozen foods
- eat every 2-3 hours
- drink water or diet soda only (or any sugar-free, calorie free beverage)
- drink alcohol as rarely as possible
- get at least 8 hours of sleep a night!!
- Take fat burning supplements like BSN Atrophex, GAT Jet Fuel, or Nutrex Lipo-6
Sample meal plan (No carbs after your 3rd meal each day)
Meal 1 – 1 bowl of whole grain cereal (or oatmeal) w/ 2% skim milk + 1 fruit
Meal 2 – tuna or turkey sandwich on whole grain bread w/ veggies
Meal 3 – chicken or lean beef with small portion of brown rice or pasta + veggies.
Meal 4 – chicken, turkey, tuna, or lean beef on top of a salad
Meal 5 – turkey and cheese slices or 2 eggs + mixed nuts.
Meal 6 – 1 cup cottage cheese or glass of milk + mixed nuts.
As for a weight training routine...that will depend on which route you want to go:
1. lean muscular bodybuilder physique
2. toned surfer physique
3. big, bulky, powerlifter physique
4. average build with some added muscle and definition
once you pick your build - I can help further.