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Anonymous
/fit/, I don't care what it takes. I will literally do whatever you tell me to do to achieve this goal, I don't care how extreme it is. If you tell me "eat less than two hundred calories and run 10 miles every day", I will do it until I physically can't do it anymore.

Please, /fit/, guide me. I'm sick of being a chubby sack of shit. I want to be sexy and have womens tell me so when I wear tight clothes in public.

If it helps, I'm 6'1", 180lb. I don't think I'm that HORRIBLY out of shape as it is, I can run for a while, do a decent amount of sit ups and push ups, etc. I've never really been serious about exercising before now, though, which is why I'm coming to you. I would fucking kill for that male underwear model physique.
>> Anonymous
Oh, also, I plan on picking up some creatine supplements and some whey protein later today, unless you think taking that stuff would somehow be more harmful than helpful.
>> Anonymous
eat less than two hundred calories and run 10 miles every day
>> Anonymous
eat less than two hundred calories and run 10 miles every day
>> Anonymous
>>117974
>>117975
hivemind

/fit/ guros all give you the same advice. Maybe you should take it
>> Anonymous
Eat exactly 190 calories and run 10.5 miles
>> Anonymous
You are no where near as big a 'chubby sack of shit' as some guys who post here, but you could improve none the less.

To start, you should hit the gym, you'll learn a hell of a lot there and tell them you are interested in the 5x5 regimen.
Secondly, stop eating shit food, eat 4-5 meals a day with plenty of protein and carbs, little fat, but don't entirely exclude fat either. Protein shakes and sprinkling some whey protein on oatmeal etc is a good idea either way, just be aware that this much protein added with some good lifting and considering your build already, will beef you up pretty well. So if you aren't going for the bulk look, then lay off the creatine and so on.
As for cardio, google HIIT or just lurk around here some, it's probably the best excersize to help you lose weight relatively quickly.

In any case, build strength through lifting and make some muscles, eat the required amount of protein and carbs to maintain a metabolism and diet that will help break down and rebuild muscle, without adding too much fat, and run like a bat out of hell using HIIT to strip off fat.

That's about it. Good luck.
>> Anonymous
>>117974
knows what hes talking about
>> Anonymous
>>117979
Hey thanks for the serious response man. Is there any way to build muscle while losing fat simultaneously? Or do you have to do one then the other? Right now I'm thinking that if I eat a deficit of calories while lifting and eating an assload of protein, I'll lose fat and still (slowly) build some muscle.
>> Anonymous
>>117993
Very possible, though you will in fact gain weight since muscle weighs ~twice the amount fat does.

Also, don't cut your calorie intake too much! I personally have no advice one the matter and wouldn't give it anyway seeing as I'm not a professional. Talk to a personal trainer or search teh webs for a site that tells you how much you should be taking in, just remember that muscle gain requires a lot of energy.
>> Anonymous
What you eat isn't really a huge issue with your current body fat. Maintain your current diet, add an additional 30 minutes of cardio per day. For the cardio, do something along the lines of 2 minutes intense difficulty, 3 minutes easier, and stagger that for the thirty minutes attempting to keep your heart rate above 140 the entire time.

Break your week into a five day workout plan. Start with shoulders, then back, chest, legs and arms, then take the last two days off from lifting and do only cardio. The only real change in your diet should be a low calorie protein powder that you consume directly after your workout, right before bed and when you wake up. Try to get about 50g of protein in each protein 'meal', and never exceed 60g of protein per hour.

As far as exercises for each muscle group, look those up online. They are pretty basic, but the general idea is to finish off unable to move that muscle any more. Kill it until you're practically crying. A good idea for that is a drop set at the end of your workout. These work by putting a weight very high and repeating as much as you possibly can, then dropping the weight, repeating until you can't anymore, then drop, etc...
>> Anonymous
You're not fucking fat at all.

Eat more than 20k calories and sleep 10 hours a every day.
>> Moonmauler !!LgNbdvCFAuN
>>117993
It's possible, but it's much more time efficient to concentrate on bulking and cutting cycles.

A bulking cycle is when you concentrate on strength and/or size gains while eating more calories than you burn off.

A cutting cycle is when you still lift weights, but do more cardio and eat less calories that you burn off.

If you're a fitness newb you can gain muscle and fat easier than a fit person, but these are called "newbie gains" for a reason: they won't last very long. After a certain point trying to get significantly stronger while trying to lose a significant amount of fat at the same time becomes an inferior method.
>> Anonymous
why don't you try to look like a real mean instead?
>> Anonymous
>>117973
>I plan on picking up some creatine supplements and some whey protein later today
I don't have an issue with the protein. but I wouldn't suggest the creatine just yet its something you need to work up to. at least thats the way I've always felt.
>> Anonymous
>>117971
you're going to need a green pair of speedo's, but it's do-able
>> Anonymous
>>118046

that is retarded. creatine is a cheap and useful fuel for your muscles. maybe you are confusing it with steroids.
>> Anonymous
you should ask the other faggots down at the bath house how they got that way.
>> Anonymous
>>118067
creatine also causes a large increase in sarcoplasmic hypertrophy.

only faggots, niggers, and bodybuilders like sarcoplasmic hypertrophy... and you shouldn't aim to be any of the above (they are all subhuman)
>> Anonymous
>>118068
because a stupid fat redneck like you wouldn't know much about anything other than sexing your sister?
>> Anonymous
>>118071

I take it every day and it has given me approximately 0% increase in sacroplasmic hypertrophy. Or 'water weight gain'. Or any of that faggot crap that you people obsess over.

It is cheap and harmless and studies prove it makes you more effective in the gym. That is all anybody needs to know about it.
>> Anonymous
>>118073
sure, whatever you gotta tell yourself to sleep at night. make sure you get your boyfriend to shave your balls or you won't look like your dream guy.
>> Anonymous
>I want to be sexy and have womens tell me so when I wear tight clothes in public.

you will not be able to tell the difference between you now and what your hoping to be, if you are wearing a shirt.

you are just gay. enjoy semen.
>> Anonymous
>>118077
>>118068
JEALOUS OBESE VIRGIN CLOSET FAGGOT
>>118071
>>118046
YOU'RE TALKING LIKE YOU DON'T ALREADY GET CREATINE FROM MEAT AND SHIT. YOU EAT IT EVERY DAY, TAKING THE SUPPLEMENTS IS JUST MORE CONVENIENT WHEN YOU DON'T FEEL LIKE EATING A FEW WHOLE STEAKS. IT'S THE EXACT SAME CONCEPT AS TAKING WHEY PROTEIN INSTEAD OF DRINKING GALLONS OF MILK
>> Anonymous
>>118076
all I know is that while I was taking it (for 10 weeks a few years ago), it felt like my strength and endurance gains were smaller than they were before and after... and my 2k erg test went UP (bad) during that time
>> Anonymous
>>118082
actually, it isn't likely to have ANY major affect for that reason. you already get enough (or at least you should be... it's not hard) as a part of the meat you're already eating (because vegetarians are subhuman) you'll just piss out the excess; or perhaps you like the smell of expensive piss.
>> Anonymous
>>117971
Get realistic. I'd bet the farm you will not stick to any rigorous amount of physical effort.

If you're going to do what any of these hardcore people suggest, you better do it right and STICK TO IT. Or else you're gonna find yourself with more flab and a slower natural metabolism.

I suggest running/biking 3-4 times a weak, coupled with some light weight training. That should make you noticably more tone.
>> Anonymous
op here... i don't care about how effective creatine supposedly is or isn't.

I've heard good things about it and think it'll help me get toned up... which is really all I'm after.
>> Anonymous
>>118082
sounds like i hit a nerve ;_;
>> Anonymous
>>118094
NO I JUST LIKE BEING INTERNET-LOUD
>> Anonymous
>>118093
>I've heard good things about it and think it'll help me get toned up... which is really all I'm after.
>I've heard good things about it and think it'll help me get toned up
>think it'll help me get toned up
>toned up

inb4 shitstorm
>> Anonymous
>>118093
Not OP; obvious troll.
>> Anonymous
>>118112
well done, troll sleuth!
>> Anonymous
>>118103
i was gonna post something about how big a faggot he was for saying "toned up" but decided against it.
>> Anonymous
If you take creatine do it something along the lines taking it for 2-3 weeks then stop taking it for a week, then start taking it again. When you take it for too long, your body gets used to it and it stops producing it itself.

As for my personal opinion on stuff like this, taking in ~10x more times the material of a certain thing that a body needs just can't be too healthy.
>> Anonymous
>>118127
you have now deduced why phenylalinine can cause brain damage
>> Anonymous
>>118127

your personal opinion is irrelevant. 100's of studies have found creatine to be safe. also, nobody has every found any benefit to cycling it. cycling is something you do with steroids, for totally different reasons. even though both can make you stronger, creatine is nothing like steriods and does not need to be treated as such. it is simply a nutrient that your muscles can use for energy.
>> Anonymous
>>118082
okay look I use the 'C' but>>118046is right. new lifters shouldn't use creatine because they're not going to use it the correct way. its a supplement you should take once you've been lifting for a while and you're body is use to working out. Protein on the other is okay to start taking in the beginning because your body is going to need a shit load more of it once you start lifting hard.
>> Anonymous
>>117971
>eat less than two hundred calories and run 10 miles every day
DO IT FAGGOT!
>> Anonymous
>>118152

why would anybody want to delay taking a cheap, harmless, and effective supplement that will make them bigger and stronger, faster? you are talking out your ass, kid.
>> Anonymous
>>118164
kid wow I love it, except of the fact that the creatine you put in your body and the creatine your body makes is completely different in terms of the amount.

sure two or three drinks a week don't hurt, hell in fact a glass of wine is good for you. drink 10 times the (recommended) amount of alcohol every day for two years and see where you liver is at then.

don't fucking tell me ingesting 'more' of something isn't going to affect your body dumb ass.
>> Anonymous
>>118176

100's of scientific studies over the last decade have shown no negative effects whatsoever. scaredfag is scared for no reason.
>> Anonymous
>>118183
post ONE fucking pier reviewed study and then I'll believe you. until then I'll be happy using it in moderation.
>> Anonymous
>>118188
fuck me >peer*
>> Anonymous
>What you eat isn't really a huge issue with your >current body fat.

Lies, you are not fat, but you could lose quite a bit for that covermodel physique. Eat small, protein rich meals six times a day. You can calculate on the internet how many calories you use in a day, subtract about 500 calories from that number.

Second point is to hit the gym, some basic weightlifting and cardio will speed your fat loss up some more.

But a good diet is the mostimportant thing, you won't lose weight if your diet is chrap.

tl;dr Eat well, exercise. You knew that, it's simple

Good luck OP
>> Anonymous
>>118188
>>118190
http://www.springerlink.com/content/t53405x65841411l
>> Anonymous
SQUATZZ.
5x5 or 3x10.
4 Times weekly, twice daily.
GO!
And dude, as for diet, you look fucking hot, so i'll assume you eat absolutely fine.
G'luck OP, you sexy fuck.
>> Anonymous
>>118299

wtf that's sexy? i have a body with more muscle + more visible muscle, with a better shape than that and i am NOT too fond of my body.

girls like THAT?
>> Anonymous
>>118327
I think he looks so good. SO what if he's not some over-refined chiseled freak? He's a lot better looking than most of the fat shits you see today. Well, body wise. His face could be horrendous.
>> Sponge !!5qxfxHYSQxJ
>>118337

His body is horrendous. Kill yourself you fat desperate shit.
>> Anonymous
>>118342
Lol, i'm not fat, i'm just saying neither is he.
How can you say he's so horrendous? I doubt you're any better looking haha.
Besides, how the fuck do you get off telling people who aren't disgustingly fat that they look bad? What kind of help is that? It's people like you who force people into eating disorders and shit like that.
Go read another magazine, you media junkie.
>> Anonymous
>>118342
Believe it or not, girls prefer the chiseled body over the overly huge and muscular body.
>> Anonymous
>>118342
Horrendous? Don't be an idiot, he's pretty average. Why don't YOU post a body pic?
>> Anonymous
>>118356
He's probably googling "hot man body" right now. Give him a couple minutes.
>> Sponge !!5qxfxHYSQxJ
>>118348

>It's people like you who force people into eating disorders and shit like that.

Mission complete. Fat shits.

>>118355

How is that chiseled? he's a lardass.

>>118356

I've posted body pics before. Lurk moar. People use my pics as motivation.
>> Sponge !!5qxfxHYSQxJ
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>>118359

No, you idiot.

Here's my fucking pic. Happy?
>> Anonymous
>>118362
>I've posted body pics I found on google before. Lurk moar. People use my google'd pics as motivation.
FIX'D.
>> Anonymous
>>118368
What a fucking fatass.
>> Anonymous
>>118368
Brad Pitt is an ectomorph.

He's not stacked or super buff or anything, he just looks that way because with a little muscle ectomorphs will always look amazing.
>> Anonymous
>>118368
He's horrendous.
Fat shit is fat.
Go smoke some crack or something.
Everyone's horrendous.
You're not /fit/ until your waist size is "Black Hole" or "Concave."
>> Anonymous
>>118355
that isn't chiseled
>> Anonymous
>>117971
OP, you could probably do it in a month if you REALLY stuck to the training/diet. It doesn't look like you have too much muscle left to build; it will mostly be cutting fat. So yeah, 4-5 weeks sounds about right to me. Good luck man, be sure to post pics if you succeed.
>> Anonymous
>>118435
A month? Seriously?
>> Anonymous
Dianabol (100mg a day)
Minimum
West side for skinny bastards

Eat 2,500 calories, and a minimum of 200g of protein.

I'm same height\weight as you, and bigger than the dude in your pic (substantially lower BF than you) and let me tell you, you don't have too long.
>> Anonymous
To join the faggotry, he is not fat or skinny. He is what people call average.
>> Anonymous
>>118588
he's skinny but fat, no muscle, but no definition either. he's not average, he's in terrible shape, his goal shape is what he SHOULD look like but just a bit more cut.

I think the best thing for OP would be to pack on 20lb of muscle, then go velocity diet.
If packing on that 20lb requires a cycle, then look into proper steroid cycles and go for it.
>> Anonymous
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steroids? Are you people fucking nuts? Someone repost the roid copypasta. FUCK YOU ROIDERS AND ENJOY YOUR SMALL BALLS.
He's a beginner, a lil' bit of training and he gains muscle fast without the shit.
>> Anonymous
>>118592
I AIN'T GOT FUNNY BALLS, BRAH

HOW COULD BRUCIE GET THE MAD PUSSY HE DOES IF HE HAD FUNNY BALLS?

IT'S RIDICULOUS
>> Anonymous
You should start injecting bullshark testosterone.
>> Anonymous
>>118592
he said he wants it as fast as possible.

He doesn't need steroids to achieve his goal, he needs them to get their sooner.
>> Anonymous
>>117979

how effective/safe is HIIT for someone wanting to lose weight who roughly meets the OP's specs?
>> Anonymous
>>118772
Extremely