What should i focus off in terms of losing weight/getting toned?

[optimal1]

I am 5'8, weigh 160. Kinda chubby, pear shape. I am looking to lose weight and get toned. Problem is, i have no clue what supplements to use (if any), what workouts to do, and what i should restrict my diet too. Also, i have relatively large man boobs. Any ideas as to how i can lose them, or tighten them up?

Any experts want to help?

[TheFitDick]

First you need to set some goals. How much weight do you wanna lose and by when. If it's a large amount you want to lose then make short term goals also. And make them realistic. About 2 pounds per week is a good healthy amount of weight you could lose.
Then you need to keep a daily log of what your eating. From the time you wake up write down what you ate and what time. If it's cereal and milk or oatmeal it'll say on the box what the calories and protein are. Write these down in your log to keep track of through out the day. You can google and find out the nutrition on anything your eating. It will be a pain at first but HOW BAD DO YOU WANNA LOSE WEIGHT! You should be eating at least 6 small meals a day. Portion size is very important. Don't over eat in one sitting. I would keep your fat content at or below 40 grams a day. I would recommend only a protein drink after you work out. No other supplements at this time.
The last thing is to exercise. Don't worry so much about lifting heavy weight at this time. I would do mostly cardio exercises mixed with some light weight exercises. But do real cardio not just jogging a on a treadmill. You gotta push yourself to where your heart rate gets up to at least 60% your max heart rate. No slacking off. The bottom line is you need to burn more calories a day than you consume.
I know this sounds like a lot of work and it is. After you follow this routine for a couple weeks it's just becomes part of your natural day then. Hope this helps.

For more in depth details go here to download my TOP 5 Weight Lose Secrets for FREE. thefitdick.com

Later - FD

[optimal1]

First you need to set some goals. How much weight do you wanna lose and by when. If it's a large amount you want to lose then make short term goals also. And make them realistic. About 2 pounds per week is a good healthy amount of weight you could lose.
Then you need to keep a daily log of what your eating. From the time you wake up write down what you ate and what time. If it's cereal and milk or oatmeal it'll say on the box what the calories and protein are. Write these down in your log to keep track of through out the day. You can google and find out the nutrition on anything your eating. It will be a pain at first but HOW BAD DO YOU WANNA LOSE WEIGHT! You should be eating at least 6 small meals a day. Portion size is very important. Don't over eat in one sitting. I would keep your fat content at or below 40 grams a day. I would recommend only a protein drink after you work out. No other supplements at this time.
The last thing is to exercise. Don't worry so much about lifting heavy weight at this time. I would do mostly cardio exercises mixed with some light weight exercises. But do real cardio not just jogging a on a treadmill. You gotta push yourself to where your heart rate gets up to at least 60% your max heart rate. No slacking off. The bottom line is you need to burn more calories a day than you consume.
I know this sounds like a lot of work and it is. After you follow this routine for a couple weeks it's just becomes part of your natural day then. Hope this helps.

For more in depth details go here to download my TOP 5 Weight Lose Secrets for FREE. thefitdick.com

Later - FD

Thanks! This was really helpful

[poid]

First, ignore most of the what The FitDick posted.

Diet is the most thing. Read the stickies and work out what your maintenance calories are per day. Then choose a deficit in line with the amount of weight you wanna lose (500cal per day deficit is ~1lbs per week weight loss. I find thats a good number to start with).

Next, work out how much protein you need each day. Given your weight, the old 1g/lbs bodyweight will do nicely.

Lastly, work out how much fat you need per day. The stickies have the range; somewhere around 70-80g per day is a decent starting point.

So now you have your target calories, minimum protein and minimum fat per day. Make sure you hit those two minimums, and hit the calorie target. You can design your diet around those figures (generally plenty of chicken and vegetables will be the main meals, but after you hit your protein and fat minimums you can fill the rest of your calories with whatever you like).

The number of meals doesnt matter; eat the number that is most comfortable for you. I've lost fat eating 6 meals, and i've lost fat eating 2 meals. It doesnt matter; just eat the number of meals that you find easiest in terms of effort and avoiding that hungry feeling.

Now, the second element is weight training. The goal here is to keep as much muscle as possible. For this IMO the best method is to lift heavy weights but dont overdo the volume (contrary to what was posted earlier; if you go light weight and lots of cardio it will probably lead to muscle loss). 2-3 sessions a week is plenty; listen to your body and do what your body can cope with/recover from. The big 3 are deadlifts, squats and a press (usually bench). Focus on those and then fill in with some other lifts around them. If you search you'll find sample lifting programs to suit.

Cardio isnt necessary if you dont want to do it for weight loss. Its useful for fitness.

In terms of supplements, you dont need any. Protein shakes are useful to top-up your protein during the day to make sure you hit your minimums, buts thats about it and you dont need to rely on them.

Check out the Nutrition forum for more info if you are confused on any of this.

[TheFitDick]

No problem. I've been doing this for 20 years and am a certified personal trainer. Don't listen to Poid's advice. Trust me.

[SimplyShreddies]

He's a certified personal trainer, he has to be correct right?

Wrong.

Poid knows what he is talking about. All you need to know about fat loss is right here
http://forum.bodybuilding.com/showth...hp?t=129247741

Anything else you are told is not true, and broscience
Good luck bro

[poid]

No problem. I've been doing this for 20 years and am a certified personal trainer. Don't listen to Poid's advice. Trust me.

Cool. He can trust you. Then he can come back to thread when he decides to do it right

[roybatty6]

The 3 rules of Fat Loss.


#1- Get diet in check
#2- Lift to look better but don't rely on it to be your sole source of deficit creation.
#3- Use cardio if you want to help create a deficit.

[CheslinK]

First, ignore most of the what The FitDick posted.

Diet is the most thing. Read the stickies and work out what your maintenance calories are per day. Then choose a deficit in line with the amount of weight you wanna lose (500cal per day deficit is ~1lbs per week weight loss. I find thats a good number to start with).

Next, work out how much protein you need each day. Given your weight, the old 1g/lbs bodyweight will do nicely.

Lastly, work out how much fat you need per day. The stickies have the range; somewhere around 70-80g per day is a decent starting point.

So now you have your target calories, minimum protein and minimum fat per day. Make sure you hit those two minimums, and hit the calorie target. You can design your diet around those figures (generally plenty of chicken and vegetables will be the main meals, but after you hit your protein and fat minimums you can fill the rest of your calories with whatever you like).

The number of meals doesnt matter; eat the number that is most comfortable for you. I've lost fat eating 6 meals, and i've lost fat eating 2 meals. It doesnt matter; just eat the number of meals that you find easiest in terms of effort and avoiding that hungry feeling.

Now, the second element is weight training. The goal here is to keep as much muscle as possible. For this IMO the best method is to lift heavy weights but dont overdo the volume (contrary to what was posted earlier; if you go light weight and lots of cardio it will probably lead to muscle loss). 2-3 sessions a week is plenty; listen to your body and do what your body can cope with/recover from. The big 3 are deadlifts, squats and a press (usually bench). Focus on those and then fill in with some other lifts around them. If you search you'll find sample lifting programs to suit.

Cardio isnt necessary if you dont want to do it for weight loss. Its useful for fitness.

In terms of supplements, you dont need any. Protein shakes are useful to top-up your protein during the day to make sure you hit your minimums, buts thats about it and you dont need to rely on them.

Check out the Nutrition forum for more info if you are confused on any of this.

2nd poid's advice over TFD's. I believe heavy lifting to be more significant than cardio in the long run.

[korniev]

The number of meals doesnt matter; eat the number that is most comfortable for you. I've lost fat eating 6 meals, and i've lost fat eating 2 meals. It doesnt matter; just eat the number of meals that you find easiest in terms of effort and avoiding that hungry feeling.

This is so well said!!!!

[Boris2k12]

To sum it up quickly as ****

Count your calories

Find out your body fat % and and subtract that % from your overall body weight (e.g. I'm 90 and my body fat % is 15% = 90 - 15% = 12kg of fat. then 90-12=78, means you have 78kg of muscle and require 78g of protein a day)

Drink protien shakes (2 a day = 60g) to maintain your muscle + you'll most likely eat the rest in natural food (this will slow down your weight loss but that's only because your keeping your muscle and burning stricly FAT.

Do low weights high reps + cardio every day at the gym

Drink protein shakes ( to maintain your current muscle (It'll slow down the weight loss but not the fat loss which is what you want)

ALSO: Important factor I sadly learned way to late - skip cereal breakfests, an avarage bowl of cereal is about 700 calories which is almost half your daily instake = terrible for a diet.

Goodluck bruh.