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Anonymous
Dear /fit/,
The picture speaks for itself. I'm about 5' 7, 165 pounds, and what I look like and eat on any general day is attached below.
I have about 2 months and 7 days to look as good as I possibly can before I go on a vacation where I'll be spending most of my time shirtless on the beach and ask (read as: beg and plead) for your help in this endeavor.

I realize the importance of building fitness as strength and mass internally, instead of focusing outwardly on the 6 pick abs, etc. I totally intend to start on the rippetoe program after my vacation, but I really want to be not-fat and not embarrassed at myself while I am on it. HIIT? Running? Weightlifting? All of the former? What should I be doing, and how should I be doing it?
Words cannot describe how eager I am for advice, and also how grateful I'd be for your help.
>> Anonymous
http://rapidshare.com/files/36796242/Tom_Venuto_-_Burn_the_Fat__Feed_the_Muscle.pdf
>> Anonymous
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yo yo looks like you need to get dat mussel. FIRST U NEED TO DO CURLZ DAWG. go to the curl station is da station wit dat bar on some hinges or sum shit anyways . get in dat CURL station and be hittin dem CURLZ for like 1 hr dawg. IF NIGGAS BE TRYIN TO GET ON YO SHIT TELL DEM FIDDY GOT YO BACK SON.

2nd thing: Get dat vitamin water. Go to dat vitamin store and ask for the big case of vitamin water/ shit makes yo MUSSELS all big like u dont even noe dawg.

3rd: BUY MY CD NIGGA.
>> Anonymous
>>187626

I didn't want to be, but I was entertained.
>> Anonymous
reduce carbs by 50 and up protein by 50
>> Loser
>>187637
I lol'd. :\
>> Anonymous
>>187642
And exercises?
>> Anonymous
>>187642
yo yo, this nigga noes whats up dawg, look at dat shit.
Reduce them carbs by FIDDY and increase that vitamin water by FIDDY. thats me dawg, fiddy cent up in this board tellin niggas whats up.
>> Anonymous
You need -both- cardio-vascular and weight training to see some results.

With weight training, sure you build muscle and muscle feeds off of your calories and sometimes fat for energy, but not at a quick enough rate for you to lose weight by ONLY gaining muscle, if you want some drastic improvement.

Running, an elliptical machine, anything where you're moving at your targeted heart-rate for fat loss [ a lot of machines, if you have access to them, have a built in detector to tell you when you're at the correct heart rate ] will help. And remember; 3,500 calories is the equivalent of one pound. You need to have a deficit of 3,500 to lose a pound, so if the scale says you lost two overnight, its water weight. D:
>> OP
>>187626
>>187651

Aw shiyt man, now ah knoes every time is MUSSLE TIAM, but I gots me some free times after dem SQUATZ and the CURLZ FOR THE PEARLZZZ BRAH. Between dat and listenin to fiddy C and drinkin mah VITAMIN WATER I gots from free time dawg. I needs some advices to for after I get through mah MUSSEL TIEM
>> Anonymous
honestly don't mean to be negative but you wont be able to get a six pack in 2 months. to get as toned as possible definately do weights 3-4 times a week and do interval training for your cardio on the days you aren't lifting.
>> OP
>>187677
I have an idea about the basic regimen of exercises I'll be doing, I'm thinking I'm pretty much going to be following the rippetoe routine with adding a little here or there to try to stretch it over 4 days. I'm confused over how much I should be lifting though, and for how many reps. Most people here go with 70-80% of one rep mass for a 5x5 routine, but that's also advised for muscle gain. I'm not sure what's supposed to be a good routine for weight loss in those regards.
>> OP
>>187685
Oh yeah. I agree with you totally there, and bear absolutely no delusions of having a figure looking like its been chiseled into the likeness of Greek gods or something. I just want to look better than I am currently.
I'm guessing by interval training you're referring to HIIT? I was planning on starting at 4 minutes and increasing that by a minute every week. As for the weights, I have no idea what I should be doing. I know the exercises I want to do, but I'm not sure about how much (in terms of a one rep mass percentage) or how many reps or sets I should be lifting of that.
>> Anonymous
>>187690
by interval i mean doing a minute of walking/jogging followed by a minute of sprinting for ten to fifteen minutes(i have never heard the term HIIT, so i am not really sure).
in regards to the weight training i would break the 3 days up into
1) chest, shoulders, and triceps
2) back and biceps
3) legs and abs
you should do 3 sets of between six and ten reps with as much weight as you can handle and keep good form. an old body building proverb states: "intensity builds immensity" and if you can do more then ten reps then it isn't intense enough and if you can't do six reps then it isn't intense for long enough.
best of luck to you
>> Anonymous
>>187710
i would do this except for hte following

day 1
full body

day 2
full body

day 3
full body


pick from the following: squat, deadlift, benchpress, barbell row, chinup, dip, military press.

every day, pick a squat or a deadlift, then one pulling exercise and one pushing exercise.

do 3x5, or 5x5 for each of the 3 lifts. focus on form and try to add 5 - 10lbs to the bar each week. get good and strong at these. keep doing it until you can throw around you bodyweight on the bar for most exercises with relative ease.

a bodybuilder split is going to do fuck all for strength and functionality.
>> Anonymous
oh and just to add, it is entirely 100% possible to get ripped and not do a single bit of cardio.

diet + lifting is always king. you want more cardio intensive? lower the weight a bit, lower the rest periods, increase the length of the set by doing multiple exercises in a row etc. big compounds.

im out of breath and my heart is pumping like crazy when i do a set of heavy deadlifts, or a barbell complex
>> OP
>>187722
>>187732

Understood. When you talk about dieting+lifting though, what sort of diet do you advocate? How should I alter the diet in the picture? Also, do you think the whey protein mix I bought could help in the routine at all?

Oh, also to add: if I'm lifting three days, should I have the other three days be cardio days and sunday be a rest day?
>> Anonymous
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http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
>> Anonymous
holy shit i look just like the OP.
>> Anonymous
OP, what calorie counter do you use?
Link please.
>> Anonymous
>>187980

/r/ing it too
>> OP
>>187980
>>187999
fitday.com, my good anons.
>> Anonymous
>>187732
So, for a more "cardio" aspect, would 3x10 or 4x7 work instead of 5x5?
>> Anonymous
>>188389
how about cardio
>> Anonymous
lol, why whey? You shouldn't use whey, since you will only gain more fat. Just ditch the whey and start with it when you lost some weight.
>> OP
>>188490
Oh, I thought it'd help to replace the fat with more awesome fat-burning muscle after my lifting round.
>> Anonymous
>>188549

It looks like you bought your protein at Walmart. Way2go.
>> Anonymous
op tell us what program u use to count cals.
>> Anonymous
>>188821
I said so right here:
>>188319
>> Anonymous
Keep your calorie intake about 1000kcal under your normal rate, if you go overboard you'll end up burning mostly muscle. Try to minimize carbs, they up the insulin levels which makes it harder for your body to consume you fat storages. While dieting it's very hard to gain muscle but you can train your central nervous system and make strength gain which should come in handy when bulking up. Most people also use cheat days/meals to stave off starvation mode, at the very least they'll keep you sane.