File :-(, x, )
Anonymous
I wanna lose fat and gain muscles as fast as possible, please recommend me a good diet plan and a workout plan, I don't care how hard will be.

I'm 185cm and I weight 100kg, I'm not fat but I'm kinda over weighted for my height

Thx in advance
>> Anonymous
military fitness plans. can never go wrong with that.
>> Anonymous
>>343956
...
>> Anonymous
wtf is cm and kg? we use furlong and stones.
>> Anonymous
>>343956
ANYONE NOW ANY GOOD MILITARY FITNESS ROUTINES/PLANS?

cruise/
>> Anonymous
You are ~6'1 and weigh 220 lbs. You are fat. Stop lying to yourself. You may not be morbidly obese, but you are fat. Your BMI is like 29.5. 30 is considered Obese.
>> Anonymous
>>343952

SQUATZ
>> Anonymous
>>343959
1 kg is a bit more than 2 pounds
1 cm is a tiny bit less than 1/30 foot.
>> Anonymous
>>343965
thx for being honest I guess

I need to fix that, can someone here post diet plans/workout plans plz?
>> Anonymous
no problem. Brutal honesty is what anon is good at. That and brutal lying I guess.

What do you have access to? Any weights? A gym? nothing?
>> Anonymous
>>343972
I have a couple of weights dumbells and a workout mattress, There's also a couple of gyms in my neighborhood.

Now what?
>> Anonymous
bump!
>> Anonymous
Simple.

1) Buy a good digging shovel (the 1.5meters, or 130 inches ones)
2) Dig 1 cylindrical hole in your backyard that has the diameter and depth of the shovel
3) Fill up the hole
4) Repeat once per day, twice if capable

Note: in terms of physical appearance, diet is irrelevant in this solution
>> Anonymous
/fit/ isn't /b/ You don't need to obsessively bump your thread every 10 minutes. There are threads from yesterday still around.

Well do you want to get a gym membership or not? You can do a better workout in a gym. But it will cost money. You can also do a workout without a gym. Which plan would you like?

By
>a couple of weights dumbbells
Do you mean you have weights besides dumbbells? If so, what are these weights. Either way, how heavy are these weights?
>> Anonymous
>>343983
Stronglifts 5x5 has a dumbbell program, that should help you out.

People will tell you to do HIIT, but don't start doing it at first unless you have good cardio. Work your way up to running about 30 minutes straight, and then switch to HIIT(interval training). HIIT Involves mixing running with sprinting, run about a minute, sprint your ass off for a minute, etc for a set period of time.

Also, Tabata is useful for fat loss. I do thrusters once a week, essentially it's squatting with dumbbells, then doing a dumbbell press. Squat down, get up and press the dumbbells as fast as you can for 20 seconds, then rest 10 seconds, then repeat for about 4 minutes.
>> Anonymous
>>344011
Money is not an issue, I want to lose weight as fast as possible forever.

I own dumbbells only
>> Anonymous
>Money is not an issue
growth hormone
>> Anonymous
NO FOOD, JUST WATER. WELL ACTUALLY EAT SOME LETTUCE EVERY ONCE IN A WHILE. AFTER A WEEK AND HALF YOU WILL BE SKINNY AS SHIT. THEN JUST START EATING GRANOLA BARS AND SHIT AND YOU WILL PUT MUSCLE ON IN NOW TIME
>> Anonymous
>>344117
this. as obnoxious as it sounds, it works.
>> Anonymous
>>344047
first you got to realize that you won't lose wait in like a week. it will take months. atleast 1 month before you notice much difference and prolly take 4-5 to actually get to the wait you want. The hardest part of weight-lifting/dieting for fat people is keeping with the program. I used to be fat and i can't tell you how many times i wanted to get skinny and tried and then gave up after a few days saying "oh well, i'm fat"
>> Anonymous
>>343952
Eat a can of tuna and an apple a day.
>> Anonymous
>>344153
if he wants to retain muscle he should eat 2-3 cans a day, they are only 70-100 calories.
>> Anonymous
New poster here, I have about the same prob as op. I'm 182cm and weight about 91kg....

I've had the idea to start jogging (about 3-4 miles a day, shouldn't be impossible) and starting to work out. But as I live out in nowhere, I don't have access to a gym. All thou I do have my own bench and weights, and planing on expanding my own little training room.

Any good sites out there where I can find tips on how a good weekly workout should look like?