File :-(, x, )
Anonymous
Hey /fit/.. First time here.. But I need some help..

My GF moved before summer started.. We had been going out for a while and I was mostly in my house after that, gained some weight.. Anyways I want to loose it and want to know the best way..

Pic is me :(
>> Anonymous
Thats disgusting you can even see the fat through your skin.

suicide
>> Anonymous
>>269931
Step 1:
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
eat about 4/5 of the calories you compute from this.
Eat this in a high protein, high fiber diet.

Step 2:
Exercise
Either 30-45 minutes of weight lifting or an hour of cardio at least 3 times a week.
Building muscle will fill out your frame and burn calories.

Step 3:
In shape.
>> Anonymous
YOUR TV SHOWS WHAT YOURE DOING WRONG.

STOP PLAYING COD4 AND START RUNNING FAGGOT
>> Anonymous
uhh dont play 360
>> Anonymous
>>269948
>bmi-calculator
step 1: don't listen to bmi calculators
they will always say that you are overweight
example: I'm 5'6" 180lbs 5% bodyfat and it says that I'm overweight wtf
>> Anonymous
>>270167
they are for AVERAGE males. You can disregard the results they show if you are really that low BF% and exercise a fuckton with a muscled physique.
>> Anonymous
>>269948

how long does it usually take to get in shape with this method?