Hello,

I am 25 years old, 210 lbs., 5' 9" and around 20% body fat. (I know... I'm a fat fuck)

My full time job is at an office building doing 12hr night shifts 84 hrs bi-weekly sitting down in front of a computer. I haven't been eating too healthy nor have I been exercising since I was 16 years old. I did practice Tae Kwon Do before which included two hours of cardio per day 5 days a week.

My goal is to cut down body fat (turning fat into muscle), build stamina (I've been a smoker since 19 years old, now up to a pack every 2-3 days), and generally lose weight.

Any advice for a fat fuck?

Your job is going to make you need to be determined if you really want to shed some pounds.

I'd start by getting some kind of fat burner, Atrophex and Jet fuel Are pretty well recommended. I personally use Hydroxycut hardcore.

Take that in the morning with some ice water. Wait about 30 mintues and then eat a good breakfast. Look in the last 2 pages or so for links to diets.

Eat often but eat healthy, again refer to the many posts Raynor has made on diets and it should give you an idea.

2nd, grab some 10lb ankle weights and start wearing them as often as possible and try going for some walks, start short and build your way up, make them longer and jog for increasing portions.

Once you're stamina builds start adding some weights, push-ups. Whatever you can. Again, stay mild and build your way up otherwise you're going to get sore and want to quit.

Find a good and repeatable routine and stick with it, at LEAST 3-4 times a week. Every other day will work. More if you're determined enough.

Hope this helps alittle.

Don't hijack the thread brohiem...
And for future reference @ tsuki, you can't turn fat into muscle. Fat cells don't turn into muscle cells.

My stats are:

Ht: 5'11 (Close to 6 foot)
Wt: 178lbs

Bench: 265 x 1
Deadlift: 400 lbs x 1
Squat: 350 x 1
I've never tried to leg press any more than 550.

I'm currently taking Syntha 6 Protein powder, SuperPump 250, green tea complex, Mega Mens Sport Multivitamin, Fish Oil, and Calcium.

My current meal plan is as follows:
Breakfast - Oatmeal, Glass of lowfat Chocolate milk
Snack: 2x Banana, Water
Lunch: Protein Shake with some fruit, Lowfat Chocolate Milk
Pre workout: SuperPump 250
Post workout: Protein Shake
Dinner: Grilled Chicken, Lowfat Chocolate milk

I'm trying to gain some muscle but at the same time keep my 6 pack, or possibly upgrade to an 8. I understand that you need to cut your fat/carb intake in order to lean out. I was wondering if there is some way I could tweak what I'm taking or my current meal plan in order to look "Cut" but pack on some more muscle in the process.

Thanks for the help!

one of my buddies is a hardgainer and was thinking about having him add in some waxy maize to his supplements... however ive never had a problem bulking so i dont know much about it and was wondering what a good brand would be and how much should be taken... hes like uhhh 5'7 145ish... thanks, hope school is going well

how am i hijacking it? I was just giving him some advice while raynor is out, if he has better input he will post it when he gets back, just giving him something to do in the meanwhile.

and he doesn't mean literally turn it into muscle. he means change the BF weight to muscle weight.

Just was wondering what your opinion is on the "QuikMass" product.

Would that be a good way to bulk up?

What else would you recommend to take while using that to increase bulking or other htings xD

I am 6'5" and have been lifting for about a year. Can I theoretically bulk from 180ish to 250ish without cutting? I stick to a fairly strict diet and get ~4000 calories a day. Nearly half my calories come from the 3/4-1 gallon of 2% milk that I drink everyday. I have put on around 15lbs since August and my body fat has not risen very much as I still have visible abs. I have two questions, one is it possible to just do one long bulk if its fairly clean? Two, how long would it take to gain 70lbs or 55lbs of muscle and 15lbs of fat?

My budget limits my grocery list to the following.
-potatoes, sweet potatoes, wholewheat bread, eggs, and peanuts.
-boneless skinless chicken, canned tuna, ground beef, pork, and sometimes fresh shrimp or fish.
-bananas and berries.
-milk and cheeses.
-onions, green beans, spinach and sometimes asparagus.


Also I picked up a job at a grocery store and often have to work 6-7 hours without a break to eat, I usually just drink a bunch of whole milk during this period but I'm wondering how much this will set me back as far as gaining weight goes.

Thanks.

Both are bad.
You want your knees unlocked, and don't stand on a box, if you need to stand on a box arc your back more.

It's nothing but simple sugar which spikes inslin and turns into fat espically if you don't do anything. Depending on what you eat it with, IE any fat, can make it a lot worse.
Now having a little here and there won't have a large impact, it's what you consume over time that will...you don't get fat over night.



Btw I hope SKC doesn't mind me answering the really basic ones..I'm to lazy to go into detail on the super info dependent posts.
And if you were wondering, I'm also a personal trainer under ISSA(Same as Raynor)




Check a few pages back he's answered this a ton



Again check back he's answered this question a lot, and it's a common miss conception that you can turn body fat into muscle, that's like turning dirt into gold, not possible.





You need a lot more protein, try to get 1.5-2 grams of protein per pound of body weight.




Whole food is always superior...eat more of that.
most of the time weight gainers are just sugar and a poor form of protein that's over priced and labled to be gods gift.
Everybody new to working out gets caught up in that trap.

This post was edited by 7_Deadly_Sins on Jun 23 2010 12:22pm