I'm fat, I wanna lose weight!

[ibuypower]

So, here's my story, I'm in love with this girl and that motivates me to lose weight.

I've been reading around the post for cutting weight, etc, and noticed a lot of them are "general" and "it's no bible," type guildlines, so please don't flame.

Here's my stats: 5'7'' 215 lbs 19 yrs old 16% (very rough guess-timate) I got some muslce...

What should I do according to the info above? Diet and workout. Keep in mind, I don't have the food available, nor funds.

[LittleBitch]

An hour of cardio 6 days of the week, and 1 day rest. Add in 3ish weight sessions a week as well just to keep your muscles nice and strong.
A good fun type of cardio is to go join a kick boxing gym. That is if you can afford it (around here its about $15 a lesson, or join for 6 months at $7 a lesson). I train Muay Thai 3 times a week and it's a very good fun cardio session and I've noticed my body fat has dropped and I can see my abs without having to tense them now.
If you dont want to do that, just hit the treadmill, cross trainer, ergo rowing machine, or just run and get that heart rate up. Can't remember the best heart rate to ai fo for burning fat but I think it's somewhere around 60% of your maximum heart rate (the rate at which your heart is pumping during peak exercise)

Also, cut all crap from your diet. Drop your carbs down, eat as little fat as possible, and enjoy. Best way to do that is check the diet threads, those threads are jam packed full of good info.

[ibuypower]

thanks!

[kfrost06]

An hour of cardio 6 days of the week, and 1 day rest. Add in 3ish weight sessions a week as well just to keep your muscles nice and strong.
A good fun type of cardio is to go join a kick boxing gym. That is if you can afford it (around here its about $15 a lesson, or join for 6 months at $7 a lesson). I train Muay Thai 3 times a week and it's a very good fun cardio session and I've noticed my body fat has dropped and I can see my abs without having to tense them now.
If you dont want to do that, just hit the treadmill, cross trainer, ergo rowing machine, or just run and get that heart rate up. Can't remember the best heart rate to ai fo for burning fat but I think it's somewhere around 60% of your maximum heart rate (the rate at which your heart is pumping during peak exercise)

Also, cut all crap from your diet. Drop your carbs down, eat as little fat as possible, and enjoy. Best way to do that is check the diet threads, those threads are jam packed full of good info.

Great advice!

[Getinbgr]

ibuypower-

Check out some of the threads concerning the caloric intake formulas for cutting--they help you determine how many calories a person needs to gain/lose weight based on various factors. Use the formulas to determine your caloric needs, then construct a diet from the diet stickeys to make sure you stay beneath the limit. Next, follow the advice of Littlebitch.

[the big lebowski]

for starters STOP eating out all together. learn to cook for yourself and find out which healthy foods u can afford and like to eat. drop ALL sugar even milk and most foods with flour such as bread and pasta especially if the label says enriched. also, eat 6 meals a day stead of 3. this should be ur base to work from and the rest u should be able to find in the diet section just research for hours until u have a solid meal plan that u can follow. if u find urself counting calories and writing down ur meals and going everywhere with tupperwared meals youll know ur on the right track to losing weight.

[perfectbeast2001]

there is some great advice above^^

Cadrio 1hr ED keep heart rate at about 120 BPM
Eat six smaller meals a day containing complex carbs, lean protein and EFAs
Do not snack.
Do not eat out.
Do not drink alcohol.
Do not eat processed food or drinks, all food should need to be prepared, it should not come in a microwave packet.
Drink plenty of water
Supplement with fish oil, six caps a day spread out.

Complex carb sources dry weights for servings
oats 80g
brown rice 50g
wholemeal bread 2 slices
wholewheat pasta 50g
sweet potatoe 150g

lean pro 100g cooked of any of these
chicken
turkey
tuna 1 tin
lean beef mince
lean pork

Fat (EFA) sources

1/2 avocado
10-15 nuts unsalted and raw
desert spoon flax oil
desert spoon olive oil
20g seed mix

[sonar1234]

An hour of cardio 6 days of the week, and 1 day rest. Add in 3ish weight sessions a week as well just to keep your muscles nice and strong.
A good fun type of cardio is to go join a kick boxing gym. That is if you can afford it (around here its about $15 a lesson, or join for 6 months at $7 a lesson). I train Muay Thai 3 times a week and it's a very good fun cardio session and I've noticed my body fat has dropped and I can see my abs without having to tense them now.
If you dont want to do that, just hit the treadmill, cross trainer, ergo rowing machine, or just run and get that heart rate up. Can't remember the best heart rate to ai fo for burning fat but I think it's somewhere around 60% of your maximum heart rate (the rate at which your heart is pumping during peak exercise)

Also, cut all crap from your diet. Drop your carbs down, eat as little fat as possible, and enjoy. Best way to do that is check the diet threads, those threads are jam packed full of good info.

Or get the bootcamp dvds by Billy Blanks, but a class is a lot more fun.

I really like my cardio to be intense and am looking into Muay Thai myself.

Good luck on your goal.

[sonar1234]

perfectbeast2001 great advise has well, but is it possible to mix cardio meaning doing an hour a day at 120 BPM which is really not intense at all, and getting in 2-3 high intensity session like boxing or kickboxing.

[perfectbeast2001]

^sure the more the better^

[sonar1234]

Thanks Beast, i just think that everyone should get a good cardio base has well has the fat burning effect.

[Jess561]

What if you don't have the time in the day to do 1hr of cardio. I have 18hr days some days with school then work.

What about 30-45min. of cardio as long as you have your heart rate at the 60%? I am trying to cut weight myself and can this be accomplished with the 30-45min. of cardio?

[boostedevo8]

HIT cardio works great for me......

I like to compare a marathon runners body to a sprinters body....




in the end it doesn't matter.....aslong as you have more calories out vs. in....

[sonar1234]

What if you don't have the time in the day to do 1hr of cardio. I have 18hr days some days with school then work.

What about 30-45min. of cardio as long as you have your heart rate at the 60%? I am trying to cut weight myself and can this be accomplished with the 30-45min. of cardio?

I split my cardio in half not cause i dont have time to do one hour but i find it really hard to site on a stationnary bike for an hour, so i do 30 minutes in the morning after weight training and 30 minutes at night after an hour walk with my GF.

[Idunno]

What if you don't have the time in the day to do 1hr of cardio. I have 18hr days some days with school then work.

What about 30-45min. of cardio as long as you have your heart rate at the 60%? I am trying to cut weight myself and can this be accomplished with the 30-45min. of cardio?

the most important part of your cutting phase is your calorie in versus calorie out ratio. If you are eating right and excercising moderately, even 30-45 minutes a day will be enough to help you lose weight. of course, the more you excercise in conjunction with a good diet, the faster the results will be visible.

[Jess561]

Sometimes I think I am not doing enough because the time I have for cardio some days of the week. I make sure I am sweating my ass off in those 30-45 mins.

What about If you want to cut weight.
Of course along with having your diet in place, I always get confused on how I should split my cardio and weight training?

With my schedule I try for 3-4 days of cardio and 2 days of those days with weigh training.

Tues; (nights) I can only do 30mins of cardio (due to work and on call status)
Weds; (mornings) circit training for upper body(I split up chest/tri's/shoulders, back/bi's/tri's +abs each week. I wish I could figure out a way to do more) and 45 mins cardio
Thursday; (nights) 45 mins cardio +abs
Friday; (mornings) legs +abs, and sometimes cardio ***ending on the leg workout.
Saturday's or Sunday's; cardio 45mins +abs

Any thoughts?

[catabolic kid]

FYI: your BF% is probably alot higher than 16%...I realize it was an estimation.