File :-(, x, )
Anonymous
Sup /fit/

Long time lurker, first time poster
I recently lost around 15 pounds over the summer through biking and lifting. Pic is what I look like now.

So I just wanna push myself more and get in better shape really. I'm happy with the amount of muscle I've gained and I'm still progressing with that but I'd like to get rid of this tubby little gut. Here's what I'm doing now:

Monday: Bench Press 3 x 8, Deadlifts 3 x 8, Squats 3 x 8

Wednesday: Bicep Curls 3 x 8, Military Press 3x 10, Bent Over Rows 3 x 10

Friday: Same as Monday

I also bike on my off days, around 2 - 5 miles a day. And my diet's pretty straighforward, chicken = good, skittles = bad.

Comment too long. Clickhereto view the full text.
>> Anonymous
>>413210

Forgot to mention, 18, 6'1, 176 pounds
>> Anonymous
>>413210

Stop sucking first, do HIIT instead of biking, add some Burpees
>> Anonymous
>>413215er sucking in.
>> Anonymous
how long does it take you to bike said five miles.
Most people bike between 15-20 for an hours cardio.
>> Anonymous
haha, your body looks awful, and it's painfully obvious how hard you are sucking in your gut, that's why the bottom of your ribcage juts out even though you can't see a single rib or anything to suggest you're not pushing obese.

nice bicep btw, surprised that tiny bubble even made it to the top of all that pasty white flab
>> Anonymous
You might make more progress if you did more than 6 different exercises.

Just a thought.

Core workouts, chinups, pullups, box drills, lunges, farmer's walk, medicine-ball slams, pushups - find more exercises, and do them.

Start doing interval training once or twice a week on your bike (or a stationary one). The internet if replete with plans if you need one. Throw in running and swimming to keep yourself from getting bored.
>> Anonymous
>>413229

Thanks I will use this advice to help better myself
>> Anonymous
>>413232

nobody can help you if you aren't even going to be honest with /fit/ or yourself. You are skinnyfat plain and simple. You appear to have very little muscle mass and a lot of excess fat. You're sucking in your gut to fool either us or yourself, and your claim of "tubby little gut" makes you seem like you're trying to convince yourself you don't have a shitload of work to do to get remotely in shape. Fuck the curls, keep the rest and fuck your pathetic cardio routine. 8-20 miles biking a week? You mean you do an hour of cardio a week max? Try an hour a day minimum. You're trying to gain muscle and lose fat at the same time, but from your pictures you don't seem to know how to achieve either of those goals. You're overweight and I think you're putting too much faith into hidden muscle mass which you probably don't have. Try focusing on one thing at a time, I'd suggest cutting and committing to more than a token bike ride every couple of days.
>> Anonymous
As an avid biker, you should be pushing more than 5 miles on your off days. I'm pedaling my 38lbs freeride rig around on asphalt for 20 km a day sometimes and that's sprinting. I've lost 30 in the last few months doing just that.
>> Anonymous
>>413249

I don't think I'm skinnyfat. I think I'm fat. Nowhere in my post did I say I thought I was in shape I said I'd lost a bit of weight and wanted to push myself more

Anyway thatnks for the advice you finally gave. I'll stop heavy lifts and aim for 1 - 2 hours of cardio a day with more bodyweight exercises
>> Anonymous
>>413302

FFF OP, your making me rage so bad. This is what you wanna do if you want to lose fat and maintain muscles, if you have any that is. Monday, Wens Friday, is your lifting day. You wanna do 3 reps and 5 sets -20 Lbs of your maximum bench,squatz etc. After that run 2-3 miles or an hour. Then on your off days meaning, Tues, Thurs, and Saturday is the days your doing HIIT, which is 30 seconds of Sprinting, and 30 seconds of brisk walking x8. Thats 8 minutes of intense fucking cardio do that before you eat around 2-3 PM or in the morning before you ate anything. Sunday = rest day and after that you should lose body fat in a steady rate of 3 lbs of body fat a week or so. GL
>> Anonymous
>>413249
/fit/fag is overusing the term skinny fat because he thinks it's cool. Just like he'll be one of the first to FFFFFFFFFFFFFFFFFF at "tone."

Fat is fat, and even OP called himself fat.>>413302"fat"

The angriest /fit/sters are always the information regurgitators.
>> Anonymous
>>413381

I said skinnyfat because if most people saw that guy with a shirt on they would categorize him as "slim" or in decent shape. They wouldn't be expecting all this underneath. I was skinnyfat for years and could hide it, but I knew as soon as I had to take my shirt off that I would be giving up the game.