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Fatos80
11-27-2014, 03:35 AM
Hello,

Someone have an idea how can i get rid off this body fat and should i do to get more leaner?

See the picture attached pls

mtpockets
11-27-2014, 04:18 AM
post of the century!

Keoking
11-27-2014, 04:59 AM
My advice.
1. Go to http://www.bodyfatpics.com/ and see if you can get a good idea of your approx BF %.
2. Go to http://www.weightrainer.net/weight_loss.html, enter your info, and see what weight you need to hit to get to 12% to 15% BF.

If you are ok with the idea of dropping down to that weight, go to the Nutrition forum and read the stickies, esp Emma-Leigh's.
Use the calculator at http://iifym.com/iifym-calculator/ to figure out what calories/macros you need to hit to lose weight.

If you are not ok with the idea of dropping down to that weight, that's ok. You are skinny-fat, and you may not want to go full Auschwitz mode.
In that case, still read the stickies and go to the IIFYM calculator, but figure out what calories/macros you need to gain weight.
Eat that, and hit the weights hard 3-5 times per week using a reputable program. Build muscle for several months or more.
After adding muscle and getting your lean body mass up, you won't have to drop to as low a weight to get to </=15% BF. And you'll look better doing it.

ocmatt
11-27-2014, 12:35 PM
green tea
oats
eat extra greens and drink a glass of water first thing in da morning

also, if you are interested you can find organic tribulus powder on the net. oh and limit sugar, eat lots of fruit/veggies and of course high protein intake

scotpak1979
11-27-2014, 01:00 PM
Get on a bodybuilding programme and build some muscle first!!! Cutting is for the future!

JerryB
11-27-2014, 05:36 PM
Get on a bodybuilding programme and build some muscle first!!! Cutting is for the future!

I agree.

dcourson
11-27-2014, 06:49 PM
Get on a bodybuilding programme and build some muscle first!!! Cutting is for the future!

I want to be the third guy to agree... sort of. With your build, you aren't even ready for a bodybuilding program though. You need something like starting strength or stronglifts. Do that for 24-40 weeks, then get a body building program, then cut.

67fastback
11-27-2014, 07:49 PM
37%

This
http://www.fitho.in/wp-content/uploads/2010/04/6851-weight-loss-velform-sauna-belt-portable-steam-house-1.jpg

Then this
http://i00.i.aliimg.com/wsphoto/v0/1821768914/New1pcs-font-b-Electronic-b-font-AB-Gymnic-Gymnastic-Body-font-b-Building-b-font-ABS.jpg

Greginto
11-28-2014, 09:47 AM
Some input from otherwise ignorant "newbie". Prior to making the change in my life the first change I made was diet. Diet is the hard part if you ask me. Begin tracking your meals, build a spread sheet, fact check yourself. Once you have an idea of what is going into you, it helps you put into perspective what to change. If you want to get lean you need MORE protein calories content and less fat/carb content. Previously I was eating a lot of crap, fat/carbs were a greater portion of my calories. Now protein is the major source of calories, fat/carbs take up less (but carbs are still VERY important.) Eat green things (the darker the green the better as a rule) and fibre content foods (cucumbers, sweet potato's, broc****, and cauliflower) are great for both making you feel "full" and are nutrient dense foods.

Honestly once you start to work out you will need more of the good stuff to keep you going, but start light and start simple. If you have friends who work out go with them, it helps to ensure A) Form is good and B) you get motivation.

Good luck!