Ok everyone i want to do this right this time.
Im 17 years old.
My height is 5 foot 7
Weight is 147
Body fat is 23 percent
I want to lower my body fat down to about 10-12 percent in the long run and weigh 150-155 pounds
But as u can see my body fat is kinda high for my weight
Can someone help me reach my goal
my mainatnce calories is right about 2000 calories
How much should i eat calorie wise
And about how many grams of protein a day
How often shuld i excersise what tupe of excerises too and Should i do cardio and if so how long
|
Thread: Damn, i need major help!!!:/
-
12-27-2012, 12:18 PM #1
- Join Date: Mar 2011
- Location: Indiana, United States
- Age: 28
- Posts: 156
- Rep Power: 161
Damn, i need major help!!!:/
-
12-27-2012, 02:54 PM #2
-
12-27-2012, 03:26 PM #3
-
12-27-2012, 03:32 PM #4
- Join Date: Feb 2012
- Location: Halifax, NS, Canada
- Age: 50
- Posts: 11,523
- Rep Power: 21892
Cardio is optional.
1. Get rid of your misconceptions
2. Calculate your calories and macros
3. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
4. Buy a kitchen scale and weigh everything that you eat.
5. Count calories using a site like MyFitnessPal. Here's how to count properly.
6. Lift heavy weights to preserve muscle mass, on a program like Starting Strength. Why not your own routine? Read this.
7. If nothing happens after 3 weeks, reexamine calculations, and eat less.
-
-
12-27-2012, 04:28 PM #5
- Join Date: Nov 2010
- Location: Waterloo, New York, United States
- Age: 35
- Posts: 31
- Rep Power: 0
Caloric deficit is the number one thing to keep in mind. I also recommend the kitchen scale, weigh everything and track your macros. The food is the most important part of the equation. Next the training. Weight training is crucial. I would look at the programs on the site and pick one or design one of your own. If you have never exercised before then go slower. I would say go 3-4 weight training days, working up to 5. I would also recommend cardio. I disagree with the previous comment it should not be optional. Carido helps with a lot. I would throw in a few 200-300 calorie sessions on days not weight training, depending on the caloric deficit your maintaining. myfitnesspal.com is excellent for tracking macros and makes it simple, I use it myself. Good Luck.
Steven
"Blood, Sweat and Respect. First two you give. Last one you Earn!" - The Rock
www.NuLifeSupplements.com
Follow Me on My Journey- http://thenulifejourney.wordpress.com/
-
12-28-2012, 07:23 AM #6
-
12-28-2012, 07:30 AM #7
Nobody can really answer this for you. In the long term you're going to have to do both, short term it's up to you whether you want to get at bit fat and put on some muscle or see abs (it's worth noting that abs wont really look great until they are well developed, which would mean putting some muscle on.).
R.I.P urukhai29, sentinel3, AncientYouth.
"Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014
2 Kings 2:23-24
-
12-28-2012, 07:39 AM #8
-
-
12-28-2012, 07:45 AM #9
Bookmarks