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Anonymous
hey /fit/
So seeing if you guys can help me out a bit.
I'm 5'9, 164 lbs, 12.3% body fat.
As you can see I'm not very... toned? I suppose and i have some extra fat.

I want to lose like maybe 10-15 lbs, and have more toned arms as well as abs.

Any ideas for diet, work outs, schedules, suggestions?
>> Anonymous
7chan's /fit/ sticky

... oh wait
>> Anonymous
Ah cool, you're in the same boat as I am in every single number. Nioce.

12.3% x 164 lb = 20.2 lb fat
If you kill 15 lb of that... left with 3.5% body fat. Kill 10 lb = left with 6.6% body fat.

Oh well, muscle will suffer too I guess.
>> Anonymous
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>> Anonymous
- OP -

So no one has any ideas on what kind of diet i should eat? what kind of work out i should do?
>> Anonymous
pushups
>> Anonymous
Buy weights(cheap dumbbells are fine to start with), and use them. Run. Eat protein. WORK HARD and you will see a difference pretty quickly.
>> Anonymous
what sort of exercises should i do with dumbbells?
>> Anonymous
ur not 12.3% bodyfat
>> Anonymous
>>131498
Curls, hammer curls, rows(you can use a futon or something, or buy a cheap bench) Military presses, push ups, if you get a bench you can do dumbbell presses which are fucking awesome. squats (one legged if you can) calve raises (book shelves work), shrugs, but you need a lot of weight, dips, triceps exercises( i don't know what they're called. More shoulder stuff. If you get a decline bench, which are only like $60 for a cheap one you can do good core workouts to. I've been doing these and a few other exercises for about 4 months solid and have gained a lot of muscle. My dumbbells are at 60lbs now for a lot of the exercises. I started out at 30lbs. Just work hard.
>> Anonymous
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>>131507
>> Anonymous
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>>131507
here's body water too
>> Anonymous
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and weight
>> Anonymous
>>131511
Thanks, but what should i do for lower body // abs?
>> Anonymous
>>131520
Cardio aught to do it. I'm the dude who's in the same boat as you are, number-wise. Endurance running might just be the key here, because I'm a marathon runner and I got an 8pack waiting for me under this belly fat (I can almost seee it :O).
>> Anonymous
>>131515
Totally inaccurate scale is totally inaccurate. You're more like 20% body fat.
>> Anonymous
>>131520

If you get a decline bench you can do sit ups on it, and the things where you lay on your stomach and raise your upper body. You can do crunches. Superman's can be done on the floor. lay on your stomach and raise your upper body and legs at the same time. Do bear crawls with your butt as close to the floor as possible. If you don't like those google some stuff. There is a lot of good info on what type of exercises to do. Tabata method might be something you want to look into, not for an everyday workout, but once or twice a week.
>> Anonymous
>>131531
it says the same at the gym i go to, why would i be lieing when im asking for help?
>> Anonymous
>>131548
Please tell me you lift weights already, and then that would be believable.

Generally though, scales are an inaccurate way for measuring body fat. Need to use a caliper and shyt.
>> Anonymous
>>131548
I'M NOT SAYING YOU'RE LYING, I'M SAYING YOU'RE WRONG. SCALES ARE HORRIBLE AT MEASURING ANYTHING OTHER THAN WEIGHT. THE ONLY WAY TO MEASURE BODY FAT PERCENTAGE IS WITH CALIPERS OR BY DOING A DISPLACEMENT TEST. TRUST ME, YOU'RE ABOUT 20%