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notgoodenuff
my post got pushed off last time, but im basically looking to cut off my fat (trust me i have plenty) and basically have a slim muscular build, i feel like right now i have a bulky muscular build. being a mesomorph isnt helping thought the idea of it is nice. the weird thing is i do nothing but body weight exercises, and boxing have started doing alot of things beastskills .com

Ive recently begun looking into HIIT and dieting, can you guys give me some tips on what types of HIIT and dieting i should stick to to help me achive my goals? i was hopping for weighing about 150 perhaps a little lower like 147... i think that should be about right

20yr
5'7
160-165lbs (not sure exactly but i know im in that range)
>> notgoodenuff
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sorry for the fucked pic takin pics at weird angles is def not my thing
>> Anonymous
boy you best be doin' squats
>> Anonymous
150 is my goal weight. I'm your height too but very slim naturally

I'm 130 right now, but top heavy so I look 145.

What weight did you start at?
>> Post number 155768
dude I don't see very much body fat on you, and if you're doing a lot of body weight exercises and boxing. Then there's your cardio right there. You look great to me...
>> Anonymous
>>155782

That's not good cardio. It doesn't keep you in a constant aerobic state.
>> Anonymous
FUCK YOU...in shape mother fucker. You should be giving advice not asking for it.
>> notgoodenuff
>>155768
i think you mean squatz ;)
>>155776
well i havent really been keeping track, but back in highschool when i was doing Xcountry and what not, i weighed about 150, thats what im tryin to get back to with less fat.

>>155782
it looks ok but i know i have plenty of fat to lose, im covered in it! to tell you the truth i was never one for bulky muscle either, id much rather have a body more suited for supporting its own weight (lighter but still strong) i figured just doing body weight exercises would do that but i think god hates me
>> notgoodenuff
>>155802
:(
>> Anonymous
there is something wrong with your skin.
>> Anonymous
0/10
>> notgoodenuff
dont fail me /fit/! T_T
>> Anonymous
wtf? where is this "fat" that you speak of?
>> notgoodenuff
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>>155878
doing a pinch test i can grab a good bit of fat. it just doesnt really look like it but i can grab it. i def wanna get lighter and more defined. any HIIT and diet tips would be highly appreciated :O
>> Anonymous
>>155803
I hate you so damn much....

you complain, but I'm worse off ;_;
>> Anonymous
tbh.. you look good. don't worry about it. Maybe do some jogging and you'll lose it.
>> Anonymous
op u are fuckin HAWT. Come over here and do me nao!!
>> notgoodenuff
>>155910
sorry, i dont mean to come off as an asshole or anything, it just bothers me, and i know ill do much better with alot of bodyweight exercises if i can lose it not to mention the definition would just be awesome to have!

>>155912
im actually going to try and start making my lazy ass get up in the morning and go jogging are there any HIIT routines for sprinting or jogging i can add

>>155913
:O wut
>> Anonymous
Are you black or hispanic?
>> Anonymous
>>155949
relevance?
>> notgoodenuff
>>155949

dominican on my mothers side, black on my fathers side...why?
>> Anonymous
http://musclemedia.com/training/hiit.asp

read.
>> Anonymous
>>155962

Just wondering
>> notgoodenuff
>>155966
O_O
>> Anonymous
>>155974
it's a dude who want you to fuck him in the butt
>> notgoodenuff
>>155976
the dangers of posting pics on 4chan.... :(
>> Anonymous
wat kind of disease is that? can you wash it off?
>> notgoodenuff
>>155997
?
>> notgoodenuff
>>155997
nvm i just got it. asshole lol
>> Anonymous
>>155908
Uh, that's normal. It's called SKIN. You know, your body's largest organ?

Nobody can NOT grab a bit of skin from any part of their body. If you weren't able to get ahold of that small bit of skin and fat on your stomach, I'd consider you to be in real danger.
>> Anonymous
>>156015

He's probably refering to your skin colour, seeing as you're a nigger-spic.
>> notgoodenuff
>>156038
please see>>156021
dumbass :]
>> Anonymous
Jesus, you look fine.
If you want to get bulkier than that cutting calories isn't going to help you
>> notgoodenuff
>>156052
i dont want to get bulkier, just the opposite, i want to lose this damn fat i dont care about benching 300lbs i just want to be good with my own bodyweight and lighter/cutter than i am now :(
>> Anonymous
>>156059
Based on your pic you don't look very fat to me. And the only way to get rid of fat at this point is to convert it into muscle. This has everything to do with working out more and less to do with dieting. Looks like whatever diet you're on is appropriate for what you want to do, you just have to step up your exercise regimen more.
>> Anonymous
from the looks of it i doubt its fat.. maybe just excess water in your system
>> Anonymous
Do you use creatine OP?

If yes, stop taking that shit if you want to look like a men's health cover model. You'll look more dry and cut without creatine, trust me.
>> Anonymous
>Based on your pic you don't look very fat to me. And the only way to get rid of fat at this point is to convert it into muscle.

Hahahahahahaha
>> Anonymous
dude, I think something's wrong with your camera. You look almost black to me..
>> Anonymous
LOL. hey, you oughta just ask at your local pro-shop at your gym, take a $35 hour with a trainer and go over your goals. to go from the 7-8% bodyfat that you are at now to less might require a bit more specialized routine than we could possibly answer here.
>> Anonymous
>>156069
2/10
>> Anonymous
Op you look almost perfect right now... srsly
You have the body most people try to obtain

Well if you still want to cut off a little fat, good luck, I don't have advices though srry lol
>> Anonymous
Fuck me, since when has 4chan turned into a bunch of faggots who get troll'd so easily?

OP wants to build his self esteem and ignore the fact that his race can spend more time training due to unemployment.

I think this thread lacks a bit of parsley and sage.
>> Anonymous
>>156408
That's wacist
>> Anonymous
Use this formula to calc "existing" daily burn rate

66 + (6.3 x [Height in inches]) + (12.9 x [weight in lbs]) - (6.8 x Age)

Multiply this number by a number between 1.3 and 1.7 of your choice, 1.3 being about 1 day light exercise per week, 1.7 being 5-7 days of heavy working out. This will give you a daily calorie requirement.

Drop 500 calories from this daily value to lose 1lbs per week, drop 1000 per day to lose 2 lbs per week.

Make sure to eat about 40% protein, 30% fat and 30% carbs this will give you the correct nutrients to encourage fat loss rather than muscle and fat loss.

Combine all of the above with compound weight routines to stimulate all muscle groups.

I've used this technique, (developed by my brother, its handy having a qualified personal trainer in the family) and the pounds of pure fat just start to fall off... as long as you are strict with yourself.

Finally, if you go for the -1000 per day route take some vitamin pills as you'll be limiting your intake quite a bit.
>> Anonymous
>>156426
>Use this formula to calc "existing" daily burn rate

66 + (6.3 x [Height in inches]) + (12.9 x [weight in lbs]) - (6.8 x Age)

Lol seems complicated, hope it's fiable

Anyway, interesting post, thx (not OP)
>> Anonymous
>>156426

Holy shit, this put me at a daily requirement of 2932 calories per day. Is this accurate?
>> Anonymous
>>156426

Yeah its accurate (for men, the female formula is completely different), enough to work with, but not quite to the individual calorie . The formula was taken from some research done a while ago, unfortunately I don't remember the name of the guy that wrote it.

2900 seems close, maybe a little high. At 21 years old, 5'7 and 154lbs it comes down to about 2350 calories.

Double check the formula, also you may have over estimated the activity multiplier.

Sedentry = 1.2 (little exercise, desk job)
Light activity = 1.375 (light exercise/sport 1-3 days/week)
Moderate = 1.55 ( moderate exercise/sports 3-5 days/week)
Very Active = 1.725 (heavy exercise/sports 6-7 days/week)
>> Anonymous
im 18, 5' 8" and about 185 (but im not a lard ass) and it comes out to like 3500....

wot?
>> Anonymous
>>156464

also forgot to mention, I use

http://www.dailyplate.com

Helps keep track of what you're eating, nutrient balance and calorie intake, without obsessing over labels on everything you eat.
>> Anonymous
>>156426

Gah fuck, disregard this formula, mixed it up

Working one is

66 + (6.3 x [weight in lbs]) + (12.9 x [Height in inches]) - (6.8 x Age)
>> Anonymous
hey,>>156464

>>156470
here

new formula put me at 1973.4, which seems far more accurate
>> Anonymous
>>156481

yeah, i assume you haven't multiplied the activity rate on it yet?
>> Anonymous
>>156483

aye, but even without multiplying my last one was already at 2800, multiplying my current one by 1.3 puts me at about 2500
>> Anonymous
2329 vs 2932. New formula seems much more realistic, lol.

I used 1.45 as my ratio, as I go to the gym for 45min-1hr twice a week, and do 15 minutes of HIIT running/sprinting 4 days a week. One day rest.
>> Anonymous
What the hell is wrong with your nipples? Its like they are giant melanomas.
>> Anonymous
This ain't /b/ stop acting like them faggots with thier 'nigger phobia'. If this board turns into that piece of shit that /b/ has become it will be a new low point for 4chan, and 4chan is pretty low...
>> Anonymous
yeah......
>> Anonymous
You look fucking great to me, the little bit of fat doesn't matter worth shit to girls and DEFINITELY not to guys. I wouldn't want to cross you in a dark alley
>> Anonymous
>>156827
because you might accidentally walk into him...
>> Sponge !!5qxfxHYSQxJ
>>157160

i lol'd
>> Anonymous
>>156640

Nigger lover.
>> Anonymous
>>156827
>I wouldn't want to cross you in a dark alley
Are you sure it's because of his physique?
>> Anonymous
don't you have some jungles you can run through?
>> Anonymous
bix nood