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Anonymous
Greetings /fit/

I am looking at doing some serious weight loss and bulking. Currently this is what info I have for you:
Weight: 230lb, mostly fat, though I have really muscular legs from playing Rugby League.
Height: 5' 7"
Age: 17
Was a smoker, have quit.
Have asthma, been hospitalised for it once.
Have chipped bones in both feet from stupid things I did when I was around 12-15. (Kind of puts running out of the question, but I can cycle fine.)
In terrible shape.

What I am aiming for is somewhere between the 180-200lb mark of pure muscle. Maybe 5-8% body fat (I don't know if this is asking too much).

What should I be doing workout wise? Should I lose all the weight first through cardio and then bulk, or bulk and do cardio at the same time?
If anyone could post some good workout routines that don't involve the gym, I would really appreciate this. I can't afford to get a membership for the gym. I do own a pair of Dumbells, with changeable weights from 1lb to 8.5lb, and I could probably buy some other weights if need be.
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>> Anonymous
underage b&
>> Anonymous
>>88941
Look, really. No one gives a shit. I have been here a while, it doesn't matter. I am just looking for some help /hopefully/ from some sensible people.
>> Anonymous
If you weight 230 pounds, you probably have at least 30% body fat (taking for granted that you really have muscular legs) or 69 pounds of fat. To achieve 190 pounds with 8% body fat, you need to eliminate 54 pounds of fat. You must know it's going to take you nine to twelve months to achieve this.

Also, go to 7chan /fit/ and read the faq, it's really well done.
>> Anonymous
>>88953
I am looking at doing a 24 month full on program just for weight loss and toning, then from there hardcore building/lifting.
I am sick of looking like shit, and feeling like people look down on me for how I look.
>> Anonymous
>>88950
I know nobody gives a shit and it pisses me off; I want my old 4chan back, not this newfaggotry "anon is legion" bullshit. But I digress.

Right now you are setting your goals way too high. Cycling will work your legs, yes, but for a full-body cardio workout I'd suggest you start swimming laps. Don't just do cardio, also do weights.

For your diet you do NOT want to drop down to 500 calories like that. How much do you normally eat? Instead of doing a huge drop start going down in intervals. For example, if you're accustomed to eating 4000 calories, drop down to 3500 for a week, then 3000, etc. As far as diet is concerned, cut all sodas and juices that contain artificial sweeteners. Eat lean meat and more veggies, but cut your meat intake to about 60 or 70% of what you normally eat.
>> Anonymous
Well at least, you gave yourself a reasonable time to do it. I think you should do cardio, cardio, cardio and a soft full body routine (most notably to strengthen your joints) for the first six to nine months, until you achieve a more healthy % of bodyfat (let's say 14 to 18% or something like that). Then, you could start really bulking up and losing the fat at a more slow pace.

If you have a bike, try it. Running may be too hard on your knees right now. Swimming is also a good idea. Remember, at least 45' of cardio per day (but don't try to do 45 minutes the first week, you will kill yourself). Add some weight lifting to the cardio, you will never be able to "bulk" with feeble joints. Also squats, cheapest shit to do (but for god sakes, take care of your knees).
>> Anonymous
>>88959
OP here,
I agree with the old 4chan statement. the newfaggotry since the whole Fox news bullshit was terrible.

I know it seems like I am setting my goals high, but remember this is over the course of 24 months. Also, I am not dropping TO 500 calories, I am dropping 500 calories OFF the 2,234 by BMR came back with. I will be doing what you said though. Over the course of 3 weeks will be going from 3,000, to 2,500, to 2,000 just to slowly put my body into the routine.

Also, I rarely drink soda or juice. Mostly water/2% milk.

Well, I am off to 7chan to check out the FAQ sticky, thanks a lot.
>> Anonymous
By the way, buy a caliper to measure your body fat, it is important to follow your progression to see if you are losing fat or also muscle and charging your diet accordingly (if you are doing a lot of cardio and weigh lifting, it is easy in fact not to eat enough to keep your muscle).
>> Anonymous
>>88973
How much am I looking at spending to buy a caliper?
>> Anonymous
$20?