Need some cardo/diet advice..

[sleepers]

What's up, Just joined today and i need some advice. My name is rob, i'm 20 years old - 6'0, 192 lbs. I am unhappy with my weight. My girlfriend is even starting to notice my weight gain. The sad part is i'm only getting bigger in 3 places- My stomach, legs and butt. I'm sick of my jeans not fitting right and the way they look on me. I hate my stomach showing through my shirts. I know it's not much, but when all your friends are lean, and your not. It starts to take its toll

I took the BF calculator which said i was 20%. To me this is unacceptable. I need to get rid of this weight. Can someone reccomend me a cardo workout(what kind, how long, how many days a week, ect) and maybe some sort of diet to start on. I'll post some pictures I jus took.

Thanks -rob









again, thanks for anyone thats willing to help, I appreciate it

[novastepp]

First of all... welcome. you are in a great place.

first, check out the "how to cut" sticky diet thread atop the diet area. it can give you a rough outline to help you get started with the diet scene. also, check out the "workout forum" for different workouts and cardio routines. all the information you need is here. after you find what you're looking for, make a plan. post up your diet and your workout routine in each of their respected forums, for critique. then you will be able to put your approach to use and lose that fat.

remember, we are all here to better ourselves, so congratulations on taking that first step.

[AandF6969]

Resistance training is crucial to changing your body composition and "shape" and not just becoming a "smaller fat person". Do you use weights currently?

[sleepers]

First of all... welcome. you are in a great place.

first, check out the "how to cut" sticky diet thread atop the diet area. it can give you a rough outline to help you get started with the diet scene. also, check out the "workout forum" for different workouts and cardio routines. all the information you need is here. after you find what you're looking for, make a plan. post up your diet and your workout routine in each of their respected forums, for critique. then you will be able to put your approach to use and lose that fat.

remember, we are all here to better ourselves, so congratulations on taking that first step.

Thanks for the reply Novastepp. I'll go do my homework on those threads and I'll keep you posted on this thread of what I'm going to go with.

Resistance training is crucial to changing your body composition and "shape" and not just becoming a "smaller fat person". Do you use weights currently?

Thanks for the reply. I started about a month ago. A friend and I were working out three times a week. I had got the flu pretty bad and wasn't able to really get out of bed, But i will be starting back up ASAP when i get some help from you guys on a Stone set routine. And any advice you can give will definitely be used and appreciated. Thanks AanF6969.

[FallenWyvern]

AM cardio on an empty stomach for 45-60 minutes. Calculating your resting calorie expenditure and eating 300-500 cals less. Eating lean proteins only, complex carbs, and EFA's. Resistance training.

[biamashero]

Depending on how committed you are, I would go for a min of 60 min a day and a max of 120 min a day, one 60 min in morning and one 60 min at night. Low intensity, and a good diet.

[AandF6969]

Depending on how committed you are, I would go for a min of 60 min a day and a max of 120 min a day, one 60 min in morning and one 60 min at night. Low intensity, and a good diet.

If he's trying to gain muscle, this may be counterproductive to his goals...

[sleepers]

AM cardio on an empty stomach for 45-60 minutes. Calculating your resting calorie expenditure and eating 300-500 cals less. Eating lean proteins only, complex carbs, and EFA's. Resistance training.

Thanks for the reply. This seems realistic for me. I can definitely run in the mornings, around 5:30 am, And the calorie also seems very realistic for me. In order to stay at my same weight, I can take in about 2,800 cals a day. I could nock that down to 1800-2000 Easy. I have a big family, we eat Alot, But not eating as much will not be a problem.

Can you give me some examples of what a college student could eat? Like, in between classes? Thats very Healthy? and what i should eat at home. I believe this is my biggest problem. Im stupid when it comes to food. I just eat whats good lol. And drinking, Strickly water? or is diet dew, and diet pepsi cool too?

Depending on how committed you are, I would go for a min of 60 min a day and a max of 120 min a day, one 60 min in morning and one 60 min at night. Low intensity, and a good diet.

Thanks for the reply aswell. So you recommend Alot of LOW intensity running? I've heard Sprinting for 45-50 seconds, then jogging for 2 mins over and over for 40-50 mins does more? let me know.

If he's trying to gain muscle, this may be counterproductive to his goals...

Yeah i am trying to gain muscle, But nothing insane. I want to be strong, healthy, In shape and look good.

[AandF6969]

Yeah i am trying to gain muscle, But nothing insane. I want to be strong, healthy, In shape and look good.

I wouldn't recommend cardio 2x/day. I'd probably do it 3-4 times/week in the morning on an empty stomach. Make lifting your priority, and the muscle you gain will melt fat off your body. Its sooooo much easier to lose fat the more muscle you have on your body.

[FallenWyvern]

Thanks for the reply. This seems realistic for me. I can definitely run in the mornings, around 5:30 am, And the calorie also seems very realistic for me. In order to stay at my same weight, I can take in about 2,800 cals a day. I could nock that down to 1800-2000 I think that is to low, eating lower than 2300-2500 (if 2800 cal is your resting) has other risks, like making you a skinny fat guy and making your metabolism messed up Easy. I have a big family, we eat Alot, But not eating as much will not be a problem.

Can you give me some examples of what a college student could eat? Like, in between classes? pack lunches Thats very Healthy? read all the stickies or you could just do the nova diet and eat only chicken, oatmeal and natural peanut butter and what i should eat at home. I believe this is my biggest problem. Im stupid when it comes to food. I just eat whats good lol. And drinking, Strickly water? thats what i do or is diet dew, and diet pepsi cool too? diet cola is fine

Good luck bro. There is more to learn. Counting calories is kinda a pain. Some people at first just try to get the protein, 200-300 grams a day.