File :-(, x, )
New Guy Needs Help Anonymous
Hey /fit/

Im 19, 5'5 and 170lbs, I am basicaly a fatass so I need your help. I dont want to be "this guy" anymore.

Goal: To loose weight and gain muscle, hopefully to look like pic in a year or 2 (if thats even possible)

Problems: I dont know what/when to eat, how to go about loosing weight or gain muscle. I have no access to any equipment or gym except for a treadmill. My schedule is super messed up aswell.

What can I do? Please help me out.
>> Anonymous
stronglifts.com
>> Anonymous
Seriously, if you need -everything- sorted out for you, please give up. Either consult a professional who can make a personalized program for you, or just do some research. Google is your friend
>> Mr. LTE
You need to go look around for a gym in your area, theres gotta be one somewhere, even my shit small town where I'm staying has a gym. You'll find that if you join up and don't act like an ass and ask them to help you develop a program and stuff, you'll find most of the time that you'll receive help.

But yeah, take an initiative and find something in your area, theres always something.
>> Anonymous
OP here, I've been googling aparently I can loose weight reasonably by cutting down my diet cal wise, and eating cleaner. I can eat relatively clean (I think) but am not too clear on the schedueling and the whole protein/carbs when and why.

Weights seem to be out of the question unless its bodyweight excercises which I have no strength to move/lift my own weight. (cant even do 5 push ups)

Im not asking for /fit/ to do everything for me, just hoping you can point me in the right direction
>> Anonymous
No access to any gym? Do you have a fucking YMCA near you? Public rec center? 30 bucks a month?

Anything?

You'll want to start your cardio with either swimming or cycling. If you have a bike, great! Eat better. Follow a fatass around in the grocery store and don't buy what they buy. Follow a healthy looking person and buy what they buy. Lean meat, cut out soda, drink more water, use fucking google.

Also, do some fucking push-ups and sit-ups. Try a bunch of sets of low reps if you are really weak. Do bodyweight squats and start with some stretching exercises. Invest 30 bucks into a pull-up bar, or make one yourself. Do that until you can get into a gym. Basically, use google and wiki.
>> Anonymous
>>51214

Then do four push-ups. Then do your crunches. Then do squats. Just do those until you can't move. Take a two or three minute break, check your e-mail, refresh your lurk, etc. Repeat the process. Keep doing this throughout the day. Eventually you'll be able to do more.

Most of the motivation is in you. I was barely able to do 10 push-ups when I started about five months back. I now do 100 on light days and 200 (different varieties) on conditioning days.
>> Anonymous
i recommend bodybuilding.com over /fit/

Why? It's fucking 4chan, that's why.
>> sage
MOAR SQUATZ
>> Anonymous
OP here, guess im gonna head to the sites mentioned and read my head off, thanks /fit/ anything else please drop a reply
>> Anonymous
OP here again, is the pic think attainable in a year? most of my weight seems to be around my midsection which worries me (arms and legs look fine, chest looks a lot fatter than it should be)

Why is this?
>> Anonymous
     File :-(, x)
Bodyweight X 10 - 500 = Daily caloric intake in order to lose weight.

40% cals from Protein, 30% cals from Fat, 30% cals from carbs.

45 mins. fasted cardio in the morning.

Lift weights. Squats, Cleans, Deadlifts, Benchpress - lift heavy. 5 sets with 5 reps per set in beginning. If you're new to weightlifting do compound exercises like those I listed above. Don't worry about isolation work. Do curls, skullcrushers, rows, etc. if you want to. Compound exercises are more important - you need the equipement though (i.e. squat rack).

Eat lots of chicken, fish, etc. Lean meats. Cottage cheese is good too. Watch your carb intake. Take vitamins and drink your whey protein shakes and take creatine. Don't drink alcohol - it will slow down your weight loss.
>> Anonymous
any way to get taller? would like another 2-3 inches on me.. would do literaly ANYTHING for them
>> Anonymous
Check out the velocity diet for weight loss, you only have to do it once to get cut and sexy, from there on in, just up your protein\carb intake, start reading tnation, check out something like rippetoes starting strength and you'll already be doing more than most people in your gym.
>> Anonymous
>>51343
Read this a few times.

Read it a few more times.

Do it.
>> Anonymous
don't lift weights, if you do then everyone will think you have a napoleon complex and no woman will want to date you.
>> Anonymous
OP here:
Will that "solve" my height problem? (not expecting much just hoping for an inch or 2)

I've been looking into the workouts, since I cant do anyw eight training yet, im looking into bodyweight workouts, I should be able to join a gym in a couple months when I move (2-4 months) so then I'll do something allong the lines of rippetoes if that sounds right.
>> Anonymous
>>51343
That formula sucks. I weigh 165, so that'd be 1150 calories. With all that exercise I'd be exhausted before the week ended. With lots exercise, I should eat more like 1600-1800 calories a day if I wanted to lose a couple pounds a week.
>> Anonymous
The height thing is gonna stay, if you can't build up, build sideways, but not with fat:P

Check out guys like lee priest or columbo.

I doubt you'd want to be that big, but if you just see them walking, they look like monsters, it's only when they're next to someone else they look short, but never small.
>> Anonymous
Ahh dude, get over the height thing, really...

A lot of very pretty women get extremely wet for short studly dudes with confidence and great physique. You're nothing more than a pathetic midget if you walk around going all "waa, waa, I'm short, I'm short!!".

As already mentioned, check out Ripp's starting strength and keep eating plenty of good food. You'll pack on muscle and drop the flab in no time.
>> Anonymous
>>51885
No, you're fucked on your height. Just make sure you are using correct posture so your 5'5" doesn't turn into 5'3".

Just date short girls. I'm 5'6" and do fine for myself.