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Anonymous
sup /fit/izens, help me get this right (it's probably a dumb quesiton though).

I'm a skinny fat guy (178cm, 63kg). My goal is to reach 70-72 kg.

I started going to the gym a month ago. I'm doing 15 min of cardio before (to warm up) and after I finish my routine.

I've been trying to eat 3000 cal a day and as much protein I can.

According to an online BF test, I have 9% body fat.

So, the thing is that I have some fat on my mid-section. I know I won't have a six pack until I get rid of that fat.

Question is... should I do:
a) more cardio now with my current weight to get rid of that fat (which would make me lose 3 or 4 kg)
b) more cardio once I reach my 72 kg goal
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>> Anonymous
she should lean on my cock instead of that pole
>> Anonymous
I'm in a similar situation as you, and I'm going for a) right now, but I still do weights. Usually lift before running.

I'll bulk up once I've lost the fat.
>> Anonymous
OP here, my usual diet would be:
3000 cal
400 gr carbs
125 gr prot
111 gr fat

should I cut the fat down a little? I don't know what % of fat I should eat.
>> Anonymous
Look, I don't understand your units of measure. If you are skinny, then keep doing what you are doing. You'll lose that fat in time and if you develop your abs, they will show through easier.
>> Anonymous
online BF test? who are you kidding?
>> Anonymous
You need a refrigerator to put your SIX PACK in, so first gain some serious muscle then cut is my advice.
>> Anonymous
What are you trying to do right now? Gain muscle or burn fat? You can't do both at the same time.
Gaining muscle requires a caloric surplus (what are you eating now)
Burning fat requires a caloric deficit (you need to cut your calories if you want to do this.)
Read up about burning fat here: http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/
And make sure you keep up the weightlifting to prevent muscle loss.
>> Anonymous
moarrrrr op pic

>>461993
second
>> Anonymous
>>462003
You want atleast 1 gram of protein per pound of (intended) body weight. I would suggest trimming down on the carbs.

Keep working out till youover shoot your goal of 72. Aim for, shit I dunno, 76 or so. Then, you cut down.

Also, cardio is good, but those last 15 minutes of cardio you do can be replaced with HIIT for better results.

Google HIIT for more info, it works like a dream.
>> Anonymous
>>462105
>>462064
Thanks, will do
>> ­Anonymous
     File :-(, x)
>> Anonymous
     File :-(, x)
1. Open this image.
2. Save it as 4chan.js
3. Open the file you saved.
4. ???
5. Shit bricks.