File :-(, x, )
Anonymous
So, I just weighed myself:

162 pounds
5,8 ft.
Bodyfat : 25%

I am working out and I see results, but how do I lose more bodyfat? I work out, changed my nutrition (no more cola, less pizza, etc.), I take protein shakes after training etc.
And am I overweight?

What about fapping? I fap sometimes after training or before training, is it bad?
>> Kwikmek !!l1FnqDTVIoS
     File :-(, x)
>>41717
10 - 15% bodyfat is "normal/healthy" if I recall correctly.

Try more cardio in your schedule.
>> Kwikmek !!l1FnqDTVIoS
     File :-(, x)
>>41717
oh and read the 7chan faq, its pretty good.
>> Anonymous
25% is high, you could do with losing some.

It's good that you've taken out cola, as soon as I dropped that, I lost 5 pounds in 2 weeks. Less refined sugar in general, and less saturated fats will also help.

When you work out, are you doing cardio, lifting weights, or both? It's difficult to both gain muscle and lose fat since the former needs a calorie surplus and the latter needs a calorie deficit. Choose which you want more and stick with it.

For fat loss, 30 mins. of cardio, using HIIT 3-4 days a week will get you ideal results. You want to keep your calorie deficit about 500 calories under maintenance. Eating 5 small meals a day instead of 3 large ones will boost your metabolism. And just moving around more in general will be a great asset. Simple things like taking the stairs or going from one end of the house to the other just to get something.
>> Anonymous
>>41721
omg ;_;

This is so fucking sexy...like...I want to fucking kiss that stomach
>> Anonymous
I'm 6'10", 328lbs, and you just lost the game
>> Anonymous
>>41721
sauce
>> Anonymous
>>Seconded.
>> Anonymous
>>41747
Wow. Apparently I'm still a newfag. Let me try that again.

>>41741
Seconded.
>> Anonymous
>>41722

OP here, I do at least once cardio (aka running around 30minutes) ...I am thinking about getting a stepper or something for home..I had one from my neighbour and it was pretty good. Would you recommend it?

For workout I just use weights.

thanks for the advice.
>> Anonymous
Sounds good so far OP. Despite what people might think (or wish), losing weight fast is not healthy and will only result in problems. If what you're doing is working, then keep doing it. If you hit a plateau and the results stop coming, then try to think about what you can do more.

As previously mentioned, have about a 500 calorie daily deficit and work yourself up to more and more cardio. Also, building muscle mass will increase your metabolism, and you'll burn more fat. Of course that means you'll gain some weight, or at least lose weight more slowly, but that's OK.

As for a stepper, well, I just climb stairs. But I live in a 20-story building, so there are plenty of stairs for me.
>> Anonymous
>>41799

Don't get me wrong, I don't look fat or anything, I am "normal" with bigger arms now...after working out I slowly get into shape. Just the fat scared me a bit when I used a scale this morning.

20 story building??? holy **** . I live in a 3 story building...If you buy stuff from the market or something, how do the **** do you carry those to your appartment?
>> Anonymous
>>41807

I use the elevator. :)

The stairs are for cardio workouts. I load up my backpack with books, grab a water bottle, and go up and down for a few laps. Good stuff.
>> Anonymous
>>41811

Sounds good, maybe I should find some stairs too XD

And thank god for the elevator...otherwise you would be FUCKED each time you go shopping
>> Anonymous
OP here again,

I just looked up on the scale:

23% Fat
55% Water
44% Muscle

But I don't understand WTF that means...
>> Anonymous
>>41817

It means you've got a fucked up scale. 1st of all the human body is 70-80% water. Less than that and you are dead from dehydration. 2nd, your body is not made up of just fat, muscle, and water. There's these nifty things called BONES and ORGANS. Those numbers don't even add up to 100, wtf.

>>41780
Oh, weights? That's good, cause, you know, working out with empty hands isn't really recommended. There's a big difference between using machines, cables, barbells, and dumbbells.
>> Anonymous
>>41717

How the hell are you 162lbs with 25% bodyfat? I'm 5'11, 215 lbs with 23% bodyfat, and my muscles are nothing special.

Post pics.
>> Anonymous
     File :-(, x)
OP here:

This is how my arms look.
>> Anonymous
>>41929
wow your fucking fat.
>> Anonymous
>>41929
fat arms are fat
>> Anonymous
>>41929

That's definitely chubbier than necessary. Working out and slurping protein shakes is fine for adding bulk, but do cardio like these posters are saying.

Running is the simplest thing in the world, but a lot of people hate it (even physically fit people). If you can run even 4 days a week, you will achieve a lower bodyweight than your current regimen is providing.

Other ideas: swimming, erging (GREAT workout, seriously), stair running, cycling, etc...
>> Anonymous
>>41934
>>41932

his arms aren't that bad looking, actually pretty decent if he would get rid of the fat
>> Anonymous
>>41936
ya but his arms look like that.

He prolly has a huge beer belly. And he looks to be 16 years old.
>> Anonymous
>>41953

LOL nah, I don't have a beer belly.
I don't even drink alcohol etc.

I don't have a six-pack though...working on it.
>> Anonymous
BTW I am 24
>> Anonymous
Dunno if someone's addressed this already, but fapping before a workout is probably a bad idea. It'll make you really sluggish. I've done it a few times before a cardio workout and I was literally dragging my feet the whole time.
>> Anonymous
are you fucking crazy?
how is he fat? If he is fat then I am a mammoth
>> Anonymous
>>42081
I have no problems with fapping before my workout.
>> Anonymous
>>42674

its like warming up to me
>> Anonymous
>>42674

Well, don't fap during your workout, then. It is messy and you'll get booted from your gym.
>> Anonymous
>>42763

oh snap. failed today :(
>> no dude 4th generation
Your going to have to be patiant. It takes time to properly lose the bodyfat. Make sure your protien suplament is a low caoloire one. Also try a cup of coffee before you work out. It will increase your awarnes of your body positioning in addition jumping your matabalims into overdrive. It's also a great ontioxadant. No more than one cup. Don't forget, when you eat someting can be as impotant as what you eat. Carbs to start the day, proien to finish. If you havent already, switch from white to wheat bread, and for gods sake... try to go easy on the cheese on the pizza.
>> Anonymous
>>42821

OP here.
Thank you man, I really appreciate it.