Offering Free Fitness Advice

Hey all,

Need help losing those love handles? Want to get fit for summer? Want to increase your performance at the gym? Or just generally want to get fit and healthy?

I'm here to help YOU with your fitness questions.

I've been working out for about 3 years now. In 2009 I was 15 and weighing 120kgs (around 265lbs) at 6'4". I decided I wanted to change my life and get with girls. Since I was grotesquely over weight no girl would look at me. Today I weigh 95kgs at 9% body fat (for you that don't know BF% that's ripped!).

So I consider myself to know quite a bit about lifting weights and exercising.

Please feel free to ask me any questions below or by PM

 

bump1

 

Edit: Always been overweight, never felt good in my body, always told myself I was doing it for sports, even though I wanted to lose weight. Really regretted not losing weight, had so many coaches tell me I would go far in baseball/football if I lost weight and became faster. Want to make that change NOW.

I'm 6'2", 270ish.

Pretty overweight, kept the weight on because of football, played the line. Was planning on playing in college, but got injured and the sport burn me out too.

Would like to be a solid 200.

Any suggestions?

I have a bench press, 5-35 lb free weights, and a lat pull down machine, probably can do more than I know on the machine too.

Free space to do aggressive movement oriented exercises.
Would prefer not to do cardio until I lose some weight.
Always hated it and when I worked cardio into my weight lifting routine, I wouldn't really do it.

Currently in college, lost majority of my strength. Used to bench 250x5, STRUGGLE with 135x5 now.
Didn't really work my legs, had a stress fracture so couldn't do squats and clean because of my back.
However, it's been a few years now, so could do some light weight legs/back workouts now.

Goal would be to have lost 30lbs +/- by April, which is my birthday.
Even if I toned up more and didn't lose that much weight, but just had a leaner, harder body.

Possible ways to make something like this happen by April?

 

Yeah dude super simple to lose that weight by April but you'll have to be doing cardio. I know it's embarrassing sometimes but fuck that haters, you will look good by the end of it and people will be like oh shit dude can you teach me!

Since you have these back problems and legs it may help to stay away from weight training until you've lost some weight because i know from experience how much stress it puts on your body being fat and doing heavy lifts.


DIET
What I recommend you do is track your calories use this calculator
http://www.bodybuilding.com/fun/bmr_calculator.htm

to find out your BMR (it will explain what it is)

It will give you how many calories you should take per day.

What I want you to do is take 200 calories from the number you get from the calculator.

Basically if your not a couch potato and do something active every day you will lose weight by hitting your BMR every day. But that's not the results anyone is looking for so you will want to take the 200 calories away.

After a week of tracking your calories, not going over the amount you get from the calc (-200 calories) message me. Tell me how much weight you've lost.

Also weigh yourself every day. Take measurements from around ur waist (the widest part + keep using that part even if something else gets wider), also from your chest (about where ur nipples are) and around your legs keeping the same spot each time. Measure this once a week. Normally do this in the morning.

The best thing about tracking your calories is you can still eat junk food, but if you have it in your diet you may not eat as much food since its really calorie dense. (Just don't go over your daily calories)

Exercise

When I first started to lose weight I did no weights, and I didn't have a gym membership. I started walking for 5kms (3miles) every day, it was SO hard. I would walk up the street and be puffed. But I kept at it. I used google maps to figure out a path around my neighborhood and walked that every day.

To build up your fitness you run as much as possible throughout this 5kms and eventually you will be running it in Olympic times (well really fast ).


If you have any questions hit me up on PM

 

So basically, Count your calories, make sure you don't go over your caloric deficit and be active! It's science you will lose weight! and if your not losing enough, lower the deficit.

 

Could you post a picture pls?

 

http://sphotos-c.ak.fbcdn.net/hphotos-ak-ash3/38333_139026886128349_1966531_n.jpg .. right lol

 

Thanks for the detailed reply.

I'll report back after I've completed what you outlined.

 

doesnt look 95 kilo and is that 9%?

 

no worries man

I'm tall and probably