File :-(, x, )
Anonymous
Hey /fit/, some questions.
I'm 21 years old, 5'7, 145 lbs, 26% bf, and work out 5 days a week. One of those days is an ab/back workout, one of them is an arm/chest workout, one of them is a leg/ass workout. Each of those days I end with ~20 minutes of cardio on the elliptical. Two of the days I have specifically for cardio, where I do an hour of just cardio on elliptical/bike/treadmill/rowing machine.
Question 1: For fat loss, should I just drop the weight and machine training and just do cardio? Or even just cut it down, and up cardio?
Question 2: I've been working out for 6 months now, but haven't gotten the results I want AT ALL. I think I eat pretty well, but I can't be sure..I don't count calories/carbs/protein/everything else. I just stay away from junk for the most part, and don't overeat. How many calories/grams of everything should I get everyday? Also, should I be taking any vitamins/a multivitamin?
Question 3: For cardio, what would be a good HR? I usually keep it at 160, or around there. Change y/n?
>> Anonymous
>>467975
tl;dr
also, male or female OP?
>> Anonymous
1. do more of everything.
2. refer to #1.
3. do the 'talk' test. if you can talk but can't sing during the activity, that's good. can't talk, ease up. can sing, do more.
>> Anonymous
te
>> Anonymous
1. Whether to cut it down depends on how much you're currently doing and whether your schedule permits adding more cardio without dropping some weights. I would say don't drop it all on general principle: strength training is always good. More/more intense cardio would be a plus.

2. Either your exercise plan is woefully inadequate or you don't eat properly AT ALL. Can't judge either one without more specifics. You should be eating maybe 1700 – 1800 calories a day for fat loss, I would estimate. That's the most important thing.
>> Anonymous
>>467986
female. :(
>> Anonymous
bulimia
>> Anonymous
>>468004
funny.
>> Anonymous
I think OP, if that is indeed her in the photo, has quite a fetching body. She's in far better shape than my own wife (shamefully), and her physique is not dissimilar from a girl with whom I had a nice fling several years ago.
Trust an oldfag -- even if you maintain what you've got right now, you'll be in the top 10% by the time you reach age 30.
>> Anonymous
>>468016
True. I didn't want to discourage OP from becoming athletic, but I see no cosmetic issue.
>> Anonymous
question 2: I can answer this from personal experience. your diet is everything. At one point I kept increasing my cardio and lifts but stopped losing weight. Thats because I'd sneak in a cookie here, some chips there and it soon became a habit instead a cheat day thing.

You need to figure out your BMR, and your calorie requirements and start paying attention to caloric intake. Also your macro nutrients (carbs/fats/protiens).

Try just recording what you eat everyday as you eat it, then get used to looking up the numbers for each. Slowly you'll get into the habit of keeping this journal and watching your numbers.

Its less critical when you're bulking, but when your goal is weight loss it makes all the difference.
>> Anonymous
weight and machine training offsets any muscle loss you may get from pure cardio and the caloric deficit you need to maintain.

OP's pic is hot. I'd bang you against the wall anyday.
>> Anonymous
>>467986
One of the dumbest questions ever asked. Did you not look at the pic in the OP?
>> Anonymous
Lets see some ass OP, nao!!!
>> Anonymous
     File :-(, x)
also try using something like fitday to keep track of your food.

it automatically shows where your calories are coming from (percentage from fat/protein/carbs).
>> Anonymous
>>467975

Tit job, and you should be okay.
>> Anonymous
question 3: target heart rate

using online calculators, mayo says you're where you should be but other calculators like this one:

http://www.changingshape.com/resources/calculators/targetheartratecalculator.asp

require you to know your resting heart rate.
>> Anonymous
Cardio=weight loss.
Removal of white sugar/flour=weight loss
A little weight loss=priceless on that frame of yours

Don't count shit. Stop eating junk food and run/swim/ride a bike for 45 minutes a day for at least 4 days a week. Don't look at your scale, look in the mirror. If you can do these simple things, in 3 months, you will have the body you want.
>> Anonymous
Question 2: if you want to get to the nitty gritty of your macro nutrient needs (prot/carb/fat) and maximize your fat loss. d/l and read this:

http://www.megaupload.com/?d=G969JQVG
Burn the Fat Feed the Muscle by Tom Venuto
>> Anonymous
>>468028
Somehow, the healthiest and strongest of humans have done fine without this bullshit anal-retentive nonsense. How about just stop eating processed shit all the time?
>> Anonymous
>I've been working out for 6 months now, but haven't gotten the results I want AT ALL

holy shit nigger what

most people make HUGE progress in that time frame, whether it is dropping a shit ton of fat or putting on a bunch of muscle (starting from barely none though), so while they are newb gains they are still gains

remember eating clean is 70%-80% of your progress, the rest is the gym, quit eating like shit and you will see much much much better results
>> Anonymous
Honestly you're phisique isn't bad at all. Personally I'd rather see that than the skin and bones I'm currently with >..>
>> Anonymous
anybody here knows how to remove the black bars?
>> Anonymous
>>468067

VIRGIN WHITE KNIGHT DETECTED
>> Anonymous
>>468080
I wish. Would be fapping (sorry, OP).
>> Anonymous
     File :-(, x)
best i can do.
brb working on it
>> Anonymous
>>468099
I don't think you can do better than the exif data thumbnail
>> Anonymous
>>468099
oh shi
>> Anonymous
>>468099
Protip: when will people stop blacking out areas of photos and then saving them a .jpeg

.hurrrrrrrrrdurrrrrrrrrrrrrr
>> Anonymous
     File :-(, x)
>> Anonymous
I WOULD RAPE YOU MULTIPLE TIMES
>> Anonymous
>>468141
O SHI
>> Anonymous
>>468143

Let it never be said that /fit/ isn't related to /b/. If there is porn to be had and rape to be referenced...it's gonna happen.
>> Anonymous
i can fuck u 5 times a week then u will loose some fat u cow
>> Anonymous
>>468239
lol
>> Anonymous
>i can fuck u 5 times a week then u will loose some fat u cow
5 times a week, so what is that... 5 minutes total?
how the hell is she going to burn fat with that?
>> Anonymous
>>468151

Every board on 4chan is just /b/ with a theme.
>> Anonymouse
Goddamn it someone need to smack these fucking white knights

OP DO NOT DROP THE FUCKING WEIGHTS

Cardio = weightloss, however, it will be a mix of fat and muscle, and you definitly don't want that. Muscle is metabolic tissue, it's what lets you eat the amounts you do.

What you want is a nice balance between cardio and weight training in order to minimize muscle loss
>> Anonymous
post non censored pic
>> Anonymous
Doesn't look like 26% to me. Did you measure it digitally? A skinfold caliper is the only thing that will give accurate results.
>> Anonymous
god I want to nibble on your stomach and fuck you gently
>> Anonymous
>>468716

women fat% is different then guys
normally guy can start see abs in the 10-13% range women at 20ish somewhere
>> Anonymous
ya op sounds like a good plan, u should def keep up with the weights, if u just do cardio u may end up lossing muscle rather then fat.

also cal counting is probably the fix, count how much u are intaking in a day and twick it so u lose 1 lbs a week, eating healthly alway helps.

stick with it op reselts maybe slow but it going to be worth it in the end.
>> Anonymous
>>468724

wrong.
>> Anonymous
Question 1: No, the extra muscle you put on with weightlifting helps you burn of the fat easier. And you really don't need to be worried of getting 'too muscular', because of low levels of testosterone it's very hard for women to gain or maintain a lot of muscle mass.

Question 2: You don't need to get anal and count calories with everything you eat. But you should check how many calories you would usually eat on few typical days. That should be 300-500 below what your body needs (http://www.freedieting.com/tools/calorie_calculator.htm). You should also eat 6 small meals a day instead of 3 big ones, this will speed up your metabolism and help you lose fat. Try to keep your carbs/protein/fat ratio at 40-50% Carbs, 25-35% protein, 20-30% fat (mostly unsaturated of course). And don't eat anything after 2 or 3 hours before going to sleep.

Question 3: It should be between 65 and 75% of your max bpm
>> Anonymous
>>468724

facepalm x 100000
>> Anonymous
>>468724
The healthy bodyfat% for women is higher but that doesn't mean you see their abs at those higher levels.
>> Anonymous
     File :-(, x)
>>468111
Just a little better
>> Anonymous
nice manly body brah
>> Anonymous
>>467975
Girl don't come to 4chan for advice. Most of the idiots here are underage males that don't know anything about proper exercise for a man let alone a women.
>> Anonymous
>>468791
OH SHI-
ANON IS GOD
>> Anonymous
>>468796
let alone two woman
>> Anonymous
>>468028
Where would I obtain that calculator?
>> Anonymous
>>468791
would hit that
>> Anonymous
>>468837
>Where would I obtain that calculator?
you can find fitday on any torrent tracker, like demonoid for instance.

heres a link to torrentreactor:
http://www.torrentreactor.net/torrents/1331075/FitDay-PC

its not only a food tracker but excercise log, records your weight/progress.
>> Anonymous
>>468873
Or you can just go to the rapidshare section of 4chan and search Fitday.... Even easier, here is the link:

http://rapidshare.com/files/124820477/fitday__progam___serial_.rar
>> Anonymous
i'd beat those as is
>> Anonymous
>>467975

You're fine the way you are.
>> Anonymous
>>468239

i don't know why, but fuck
>> Anonymous
OP is very cute, don't change.
>> Anonymous
ITT: White Knights
>> Quads
dont listen to the ronery fags
do change, you are not hideous or anything but self improvement is a good thing, dont settle for what you have
>> Anonymous
>>468791
whaaaat how the hell did that happen???
>> Anonymous
>>469239
We're internet heros, we can do what we want ma'am.
>> Anonymous
increase your intensity bitch

I have never seen a female in the gym using remotely 100% of their effort, they just limp wrist pussy their way through the workouts using non challenging weights etc.

its more like 45% effort
>> Anonymous
I've been going to the gym average two times a week for six months working out about 45 minutes and only "diet thing" I do is that I try to drink milk and eat cottage cheese on gym days. Also abs daily.

I'm starting to show good amount of muscle on my upper body even though I drink excessive amounts of alcohol so fuck special diets.
>> Anonymous
you look good, it's a shame you have a bf.
>> Anonymous
>>468778
Because it's not like their fat is distributed differently from that of a man. It's certainly not in their breasts or around the uterus. None on the backside either.
>> Anonymous
op looks fucking delicious, delicious flat chest etc.

pot some more pics op :)

butt plz! post pics of ass!!

PLZ
>> Anonymous
Why the fuck are you using an elliptical when your not a lardass? FFFFFFFFFFFFFFFFFFFFFF-
>> Anonymous
White knights are making me move toward phase one rage.

"you're fine as you are"
"don't change, you're perfect ; )"

This doesn't help the OP, isn't really true, and you'd never do it if a guy posted thier pic that was anything less than flawless. Just fuck off. No one likes you.
>> Anonymous
     File :-(, x)
>>469225
>> Anonymous
You don't look like a woman. You need tits and ass.
>> Anonymous
>>467975
http://rapidshare.com/files/121796184/Burn_The_Fat_Feed_The_Muscle_-_Tom_Venuto.rar
http://rapidshare.com/files/134615157/Tom_Venuto_-_Foods_That_Burn_Fat.pdf

Op, read this, ignore the internet white knights and the morons telling you half-right bullshit. Educate yourself, it's the best way.
>> Anonymous
http://regex.info/exif.cgi

thats how they extracted the thumbnail
from the exif data

no internet superheros here, just kids
>> Anonymous
>>468028
http://rapidshare.com/files/124820477/FitDay__Progam___Serial_.rar
>> S.T.A.L.K.E.R. !3GqYIJ3Obs
WHATS WITH THESE FUCKING WHITE KNIGHTS ON MY /fit/

>you look fine the way you are

WHO FUCKING CARES SHE IS ASKING FOR FITNESS ADVICE

SHE WONT SLEEP WITH YOU BECAUSE YOU COMPLIMENT HER OVER THE INTERNET
>> Anonymous
>>469414
how did you get the secondary higher res version?
>> Anonymous
>>469484
MY WHOLE LIFE HAS BEEN A POINTLESS EXISTENCE!!!
>> Anonymous
>>469488
0/10
>> Anonymous
Here is the deal. If you work the muscles and cardio on the same days the body switches from anabolic (muscle building) to a fat burning state. The best way to lose weight is this. Wake up and drink nothing but a liter of water and then do 30-60 minutes of pure cardio. The next day do light lifting, low weights with more reps. I'd say about 15 reps with 3 sets. Do 3 to 4 different exercises per lifting day. Then the next day do cardio again. also eat less carbohydrates on cardio days, it can cause the body to switch back to anabolic because of the energy provided.
>> Shawn Eater !DboU7yuujg
>>467975
LOL. YOU MEASURE YOUR HEART RATE.
>> Anonymous
OP here:

LET THIS FUCKING THREAD DIE.
>> Anonymous
>>467975
I used to be about 200 pounds, with a giant stomach, and pretty big looking for my frame.

I switched my diet to heavy protein in the morning, a chicken salad for lunch and then just plain salad for dinner, no dressing.

Dressing will ruin your what your trying to stay away from.

Also stay away from all carbonated drinks, and dairy.
>> Anonymous
>>469396

+

>>469455

= All you need.
>> Anonymous
>>469561
Its a female in the interwebz with a semi nude pic, It will take atleast over 9000 years to die.
>> Anonymous
>>469563

salad for dinner?

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>> Anonymous
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>> Anonymous
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>> Anonymous
>>469561

OP, this is the fucking internet. You being nude means absolutely nothing. No one really cares. In fact, this is a remarkable situation because you DIDN'T stick something in your ass and write some kids name on your vagoo. Quit acting like something Earth shattering happened.

ITT: shock at the mundane
>> Anonymous
>>470020

Plus the face and vag shots are still very blurry and it can't be undone,

No one knows who you are, don't worry about it.
>> Anonymous
OMGOMG SEMI NUDIE PIX
lol so random XD
>> Anonymous
>>469561

don't tell me what to do nude bitch
excuse me while i fap to you now
>> Anonymous
bumping to a an asshole
>> Anonymous
i think your sexy the way you are but if your that unhappy try this:
work out more muscle groups every day. workout every day even if its just fer thirty mins.
take creatine to help your muscles heal faster. drink only water juice milk and tea...no soda or alchohol. drink green tea every day because it raises your metabolism. having sex burns lots of calories, its not neccesary but it does help. and dont do so much cardio/running, it will make your alot hungrier alot faster. and any time you have a craving drink two glasses of water,chug em really fast itll get rid of the cravings. ussually cravings are brought on by dehydration. one more thing: do low weights (five to ten pounds) and high reps/sets. this helps to burn away fat, raise metabolism and keep you arms toned but not muscular.

hope more tips helped you out.
good luck
XD
>> Anonymous
almost naked