File :-(, x, )
Anonymous
Sup, /fit/

I'm 6'4'', 240 lbs, male

I'm definitely not a fatass, but could stand to lose a few.
In the past year I've gone to the gym and track enough to get to a state where I've got some good muscle mass, albeit most under some fat. I've recently cut out all soda, save for the occasional energy drink on the weekend (mabey one every two weeks).
Suggestions? I don't think i can honestly handle HIIT, though i do jog and hike often. Basically I just want to lose a few more from fat, and would like to retain the muscle I've built up.

pic is best I have on the computer here, will take and post more if helpful
>> Anonymous
Fat ass emo. Sage
>> Anonymous
Best pictures are shirt off, no flexing/sucking in, front/side/back views.
>> Anonymous
Op here. this is /fit/. stfu.
>> Anonymous
>>74662
thank you and do you think that pictures could help?
>> Anonymous
EMO FAT FUCK FAGGOT

NIGGER SHIT
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>> Anonymous
>>74664
Yes, it gives an idea of what shape you're in, how much you'd need to lose, etc....
Also progress pics are good motivation.
>> Anonymous
lrn2sage

if i cared about looking emo wouldn't I want to lose weight from all sources to become as skinny as possible, and not care about retaining muscle mass or bulking at all?
>> Anonymous
>>74670
once again thank you, pics soon
>> Anonymous
>>74669
Sage goes into the e-mail field, if you want to actually sage someone idiot.

go back to /b/
>> Anonymous
>>74671
>>74679
/facepalm
>> Anonymous
     File :-(, x)
>> Anonymous
>>74710

Don't want to burst your "not a fatass" bubble, but...
>> Anonymous
     File :-(, x)
>> Anonymous
>>74714
lol it's fine, I was just happy to have lost the weight i have.
Mabey i am a fatass, but that's why I'm here huh?
>> Anonymous
>>74715
Commence... SHITSTORM!
>> Anonymous
>>74710
Not too bad, you could easily burn that off with correct diet and spending alot of time on a bike.
Alternatively, If you wanna try something that will make your body really lean, try doing indoor/outdoor rock climbing, i've heard tthat after a few weeks you completely lose everything he didn't need and was left with a really nice looking body. plus it gains you strength everywhere if you do it right.
>> Anonymous
>>74710
>>74715
Sorry to break it to you, but you're considered pretty fat. Not "unable to move" or "has trouble breathing" but you're well above average. At least you probably don't look that fat with clothes on, from what I can see in OP pic. Just eat more meals, fewer calories, and keep up the physical activity. It just takes time.
>> Anonymous
OP might look normal with clothes but blob of shit with out.

Enjoy having every female lose interest in you completely after you take your shirt off.

Fat emo fag.
>> Anonymous
>>74722
yeah, i know, just tried to avoid the shit storm.
>>74720
any idea for caloric intake?
>>74727
troll alert 5
>> Anonymous
>>74738
Hmm... I'd say with your height and current poundage, try out 1700 calories a day. And an hour of cardio. The way I'm losing weight (gone down from 196 to 152 so far, plan to get to 135), I do 15 min of HIIT, and 45 min of a slow jog. When I say slow jog, seriously, you could practically fast walk it. I am short though, so you could probably even normal walk it. Basically, I go:

5 mph - 1 min
8 mph - 1 min

do that for 15 min, and then 4 mph for 45 minutes. I've been doing this since early February, and I have lost 44 lb. My calorie intake is 1000 calories, but my body is obviously different from yours, being much shorter.
>> Anonymous
>>74750
alright thanks, I'll do that. Mabey a bit more cardio because I enjoy hiking.
>> Anonymous
>>74750
What, no. What the fuck. 1700 calories sounds like it's too little (Hell, I'm 5'8'' 130 lbs and that's too little for me sitting around) and most likely is. The idea is to eat HEALTHY, not less. Keep a 60/30/10 percent ratio of carbs/proteins/fats. Get large helpings of vegetables and fruit, drink water.

Can't do HIIT? You're a fucking pussy. Either that, or you think "30 seconds of sprinting" means 30 seconds of full on sprinting. It means a brisk pace that takes effort to achieve. If you don't want to lose muscle mass, you do HIIT, keep lifting, and simply do HIIT more often, for instance lift on mon/wed/fri then HIIT the other days. The point of HIIT is to strain your heart and make your body burn energy.
>> Anonymous
>>74799
Same poster. I was wondering what exactly you do at the gym.

Looking at>>74710
>>74715
I can say you're a fatass. You look like your BF% is well into the upper 20s or even 30s.

If you're seriously wanting to lose weight, shoot for two pounds a week, any more than that is unhealthy.
>> Anonymous
OP:
>>74799
I did think it meant full on sprinting
>>74808
I have been shooting for 2-3
>> Anonymous
>>74815
Well, I'm glad that's cleared up, but I still want to know what you're actually doing at the gym. Most important things are compound lifts with free weights, ie squats, deadlifts, bent over rows, cleans and benching with a barbell. You want to avoid machines, as they don't work the stabilizing core muscles that the body uses do to the lifts.
>> Anonymous
>>74824
so far it's just been lifting free weights for arm exercises, sorry i can't specify other than curls. I do more, I just don't know what they're called. I'll also do crunches and push ups. I'll look up what you've suggested tho.
>> Anonymous
>>74799
1700 sounds like too little? No fucktard. The key to losing fat is lowering calorie intake and cardio. Eating the same amount of calories, just with different foods, is the same either way in terms of wanting to lose weight. I could eat 1500 calories in only McDonalds food and lose weight. Would my body be healthy? No, but you lose fat. And thats his first priority.
>> Anonymous
>>74835
You are so fucking full of shit it's not even funny. What you just said is similar to saying that drinking 10 sodas or eating lean meats like chicken and fish, vegetables and fruits are no different as long as the calories are the same. No wait, that's EXACTLY what you said. Telling him it's alright to eat shit just shows how much of an ignorant motherfucker you are. You don't advocate losing weight over everything else, because all that weight will go from muscle and water due to your body going into a survival mode and retaining fat to stay alive.
>> Anonymous
>>74853
I'm not telling him to eat shit, fucktard. What I said is completely true. When it comes to losing fat, calories are calories, no matter what they come from. That said, if he wants to be full and happy, he SHOULD realize to eat less, he has to eat good stuff.
>> Anonymous
http://weightloss.about.com/cs/nutrition101/l/blcalories.htm

Follow this to find out how many calories you should consume.

If at all possible, eat smaller meals at a higher frequency (aka 5 small meals a day as opposed to 3 larger ones) to help keep your body in a metabolic state.

Note that when doing cardio (or preferably HIIT if you want to retain muscle as much as possible) that in terms of pure weight loss that you won't get much out of the first 30 minutes, so rather than increase time increase intensity.