File :-(, x, )
Anonymous
To get fit, here's what you do.
(Guide is mostly based on losing weight whilst still getting a little stronger. And the pic is not me, btw, but it might serve as motivation for some.)

1) Consult a physician. Can you handle the stress this puts on your body?

2) Walk, every morning before breakfast for atleast 30 minutes. Step up the pace as you progress.

3) I try to work out atleast 4 times a week, 5 is preferred but 3 is enough. Setup a training program with someone who knows about this, preferably someone at a gym who looks strong and fit and knows what he's talking about. Follow this programme rigorously and don't cheat! You will reap the benefits later on, it won't happen over night.

4) Think about what you're eating. Fibres are a good start. Eat an apple before you lift weigths, eat a protein shake after as soon as possible and a protein-rich meal. Avoid calories, we'll get to them later on once you have lost excess fat.
Start with protein-shakes and cut back on un-necessary food.
* You want to focus on protein rich food because not only will protein boost your immunity defences, it is also the foundation for repairing your muscles - It's vital. You should consume proteins every third hour in order to avoid going into catabolism - which means your body starts feeding of its musclemass, this is not good.
>> Anonymous
* You need some calories to be able to cope, especially if you are large, but be warned that they will cause a surge in urge for sugar and sweets. Do not pay any attention to it, instead eat an apple but try to maintain the "3 hour rule" and be sure to not ingest more calories per day than what you are burning per day.

* Good sources for protein (where I get it from):
Protein-shakes, meat in most forms but avoid the fatty meat. Remember the 3-hour-rule!

* Eat little often.
Portion your main dish to be the size of your clenched fist and then add vegetables for fibres and vitamins. You might experience a loss in energy - Personally I drink much caffein and also use nicotin (the sort that won't impede your oxygen-intake) and I also walk in the sun a lot. I keep blinds open and never loaf in my bed (except for sleep) when I'm at home.

5, or whatever point I'm now at)
I can't stress this enough; Be sure to consult with your physician before you start losing weight/start lifting weights. It puts a lot of stress on your body and, in caps for importance, TOO MUCH PROTEIN CAN RESULT IN HEART-DISEASE - something I almost had happen to myself but luckily I work in a hospital and a doctor gave me a warning.. I used to binge on protein-shakes.

To be continued.
>> Anonymous
Once you've started this, never ever go back to eating sweets/drinking coke, etc. Your body will absorb a lot of the unnecessary energy, the sugar and whatnot, and it will crave more. I hate this feeling and therefor I try to avoid it at all costs because it's gruesome. It's hard, but it's well worth it in the end. Another thing to stay away from is unnecessary fat and the kind of fat you find in crisps/chips/french fries and whatnot. It is extremely hard for the body to get rid of.

So protein. Milk contains a lot of protein and I drink it some times. But milk also contains lactose, a protein of sorts which the human body cannot absorb and has a very hard time to get rid of. Try to stay away from dairy (Though I use whey-protein in my protein shakes. I think it's some kinda of dairy-based product, it has worked well for me).

6 or something)
How to cook:
Get rid of butter and such, if you need something to cook in, use olive oil but preferably nothing. And if you eat about 30grammes of protein in meat or something other protein-based food, you won't need to drink the protein shake to it, instead wait 3 hours. Fist-sized portions combined with regular exercise is the key in my opinion.

7)
When you work out you should not drink alcohol on the same day. It will impede your body's ability to rebuild the muscles and recooperate. When you train you stretch your muscles and thus you grow stronger once the muscle is healed again. Rest is fucking important for when you want to build.

8)
Come up with a long-term goal, as I said this won't happen over night and everyone starts as a beginner, you're only competing with yourself in the gym. Never compare yourself to the guy next to you, instead try to lift more and more each time you come, come up with that fighting spirit.
>> Anonymous
So how should you work out?
What has worked for me might work for you, so you can try this. In the end training is, as I said earlier, mostly personal experience. However, don't be afraid to try new things.

A typical day for me:
50 minute walk in the morning. Protein-shake and an apple. Walk to school, walk back, walk to the gym, 1h/1½h/2h workout, depends on my studies. walk home, study and relax. Sleep is a necessity, remember this.

How do I work out?
Monday:
Breast and shoulders.
6x6 forward-tilting bench with dumbbells
6x6 bench with dumbbells
6x6 backward-tilting bench with dumbbells
6x10 bench-press
6x10 forward-tilting bench-press
6x10 backwards-tilting bench-press
6x8 wires for breast, shoulders and wings.

6x6 elbows at 90degrees, dumbbells infront of stomach, lift them straight, deltoids practice (It's hard to follow this, I know, you'll get the hang of it).
6x6 deltoids, another exercise
>> Anonymous
(Trying to be as understandable as possible in describing the exercises)
Tuesday:
Triceps and stomach.
6x8 Wires, straight pull down.
6x8 Wires, rope pull down.
6x8 Wires, back against machine, pull over head
6x8 Weighted bar, my back on the bench, lifting it above my head.
6x8 (Shoulder and triceps) one knee, one hand on bench, lifting a weight in one hand from 90degrees untill it's in line with my back.

50 sit-ups, rest 30min
50 sit-ups, rest 30 min
40 sit-ups, rest 30 min

Wednesday:
Legs.
Easiest to train because it's mostly machines, follow the guide-signs. Good way to lose weight also since the legs will suck up energy like mad. When you feel ill after training, you've accomplished something.

Thursday:
Biceps and back.
6x8 wires, curl
6x8 wires, rope curl
6x8 wires, curl, hands held far apart
6x8 wires, curl, hands held as close as possible

6x10 dumbbells
6x10x2 broad and narrow grips

Friday:
Breast again.
>> Anonymous
Okay, this is getting longer than I expected, but anything for you, my dear anonymous.

Go at your own speed but don't fucker cry if something won't go your way in the exercises. Use it as a carrot, next time you're gonna beat that fucking cunt-ass-dickers dumbbells! You're only competing with yourselves, but at the end of every excercise you should barely be able to finish the last lift. This is important, you won't get anywhere if your attempts are half-assed.

Right, so, always be sure to have protein handy for when you need it. Plan shit and don't fall into your friends pace if they want to order pizza and hamburgers. You order chicken and you leave out the skin.

Some people here may think my training schedule is too much. I'm by no means Conan, lots of my friends are bigger/fitter and don't work out as much but I want to get there ASAP, so I try hard. I've gotten far and that stretch has not come easy, this will never come easy.

I hope I've been of some assistance, I wish you all the best of luck and I remind you all to be cautious. If you go about this like the fucktard you probably are, I was lucky and had help from the beginning, you can bust your back/knees/neck/shoulders and other fun stuff.

Good luck.
>> Anonymous
Oh, Almost forgot.
Take vitamins and eat lots of fruit when you can (3 hour rule!). Otherwise take dietary supplements like Omega 3 (Really good for the brain and muscles) and Vitamin C, D's, B's, A.

And it might sound costly with protein-shakes and meat/protein diets. It really isn't when you cut back on snacks, chips, candy, unnecessary foods, pancakes, sausages, white bread etc.

Eat dark bread, but preferably something else. I eat "knäckebröd" (yeah, you probably figured English isn't my first language). Visit www.wasa.com for a look at the bread that I eat.

Also, stay away from Bananas, they're not as good as everyone seems to think. They're tasty, but not good.

And when/if you buy protein powder for shakes, buy something with a low lactose value and a low calory value.
>> Anonymous
tl;dr
>> Anonymous
That's a lot of sets, you're not going to heavy I presume.
>> Anonymous
>>13808
The last lift/repition I make of every excersise is almost unbareable (Pardon my english). I make a point of barely coping with my exercise because when I can barely push the last lift, I know I've suceeded, on that day, for that particular exercise.
>> Anonymous
Seems pretty damn stupid to work out triceps the day after you did shoulders and chest for obvious reasons. Another thing is your diet seems to give a lower intake of calories than you actually consume, as it's made for losing weight. Alost everyone know building muscle and burning fat simultaneously is a no no, as building mass requires a higher calory intake than consumed. And if the guide is made to simply burn fat, then most exercises are not necessary because there will not be enough nutrition to rebuild them effectively.
>> Doh Anonymous
>>13808
*too
>> Anonymous
>>13814
Really? What are the reasons?
>> Anonymous
>>13814
Yes, losing fat and building muscles is VERY hard, almost impossible, and that is why I, amongst other things, left out calories.
However, for the rebuilding muscles part, it is possible when you eat enough proteins, vitamins and calories. As I said, you can eat some calories if you are large and you can go on the 3-times-per-week-pass. I also stated that rest was very important, so gaining muscles and, perhaps, most importantly growing accustomed to the weights and machines, are important and good for someone who wants to lose weight. No matter what, you'll still become stronger - You won't become weaker.
>> Anonymous
>>13814
Op again.
Granted, shoulders after breast and chest can be gruesome for some. For me it is bareable however. And I sometimes shift days of which I train different muscles (which I did not mention, the guide is from the top of my head but working for me).

Triceps and shoulders are vital in bench-press for example. If you've trained them the day before, and you're not accustomed to weight-lifting, you may find it hard to do bench-press the day after.

As I said earlier, this is something you must experience and figure out for yourself. It works for me, and I hope it does for you too, but if it doesn't, consult with someone at your gym who knows this.

Don't settle with asking someone who's merely thing, ask someone who looks like he knows what he's doing.
>> Anonymous
>>13817

The reason for not working out triceps the day after shoulder/chest is because, in order to work out the shoulder and chests effectively you need press-exercies which activates the triceps alot. So the triceps will resting before working it out again. Some people doesn't even work out triceps exclusevly as they get enough action from the chest and shoulder exercises.

The reason why mass doesn't grow on a negative calory intake is because the body needs to have surplus of energy to do this. This is because the body has muscle regrowth as one of its lowest priorities. So even if you eat a lot of protein it will only be used as energy for the body if your total intake isn't bigger than what you need.

This is why pro body builders always have an off-season where they eat shitloads to gain muscle, and then they go on diet before competitions where they try to maintain as much muscle as possible and loose fat.

However, the world of training and nutrition is full of myths, rumours and lies. So the best way is to find out what works for your self, by testing things.
>> Anonymous
>>13822
OP again.
I agree, you have to find out for yourself.
And what you described is, to me, known as "bulking". Personally I do not use this method nor my friends. I know one of my shootfighting instructors use it but it isn't really, how should I put it, "Beautiful". He does it for a purpose, to wrestle.

I'm sure some can manage bulking perfectly and look like normal, buff weightlifters, but mostly bulk-people don't. They look like stout overgrown dwarves.

Yet I agree that you need a larger calory-intake to be able to gain the highest possible amount of musclemass. The guide is, however, ment for mostly weightloss, knowing the gym, knowing the basics of weightloss, training, bodily needs and what you might experience once you begin.

From the top of my head, I should not defend this as much as I do, so I guess I'll stop now. Everyone has their own techniques and therefor I welcome every piece of advice that may help some of the anonymous lurkers.

Best of luck and goodbye.
>> Anonymous
Not to be conceited or anything but maybe this thread can serve as a good sticky for /fit/? A lot of people can get advice from it and the suggestions/retorts from other lurkers?
>> Anonymous
Why is the OP image motivation?

I mean, that makes it seem by that following your plan, I can be a faggot with a terrible haircut and a dumbass belt buckle.
>> Anonymous
>>13846
I think we should have a sticky with answers to frequent questions but I don't think this is it. I've seen better threads fade away from here.
>> Anonymous
>>13846
The routine in this is complete crap, along some of the info.