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  1. 03-03-2009, 07:58 AM #1
    meangene1975
    meangene1975 is offline Junior Member
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    Need help bad, I wanna loose fat and gain muscle

    Im 5 ft 10 235 lbs, 34 years old and just started back at the gym. I am doing 30 minutes of cardio in the morning early and light weight on the standard gym machines. I have recently been prescribed ciponate from a doctor that says my levels are real low. (383) I do not know how many milligrams yet, but I know its once a week. I here alot of opinions in the gym and just need the truth. I want to loose fat as quick as possible and gain muscle in the progress. I will do whatever is needed and discipline is not a problem. I want as quick as I can get results. Money is not an option. I just have goals that I would Like to meet by the summer some time. I need a diet and a work out regimate in detail please. Please advise if you know what your talking about or have been in a similar situation. Thanks ahead of time..
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  2. 03-03-2009, 08:12 AM #2
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    spywizard
    spywizard is offline AR-Elite Hall of Famer~
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    eat protein, fats, and fiber...

    easy as that..

    200g protein
    8k g fats fish, flax, olive
    as much fiber as you can from raw veggies..

    stick to the diet forum and you should be good to go in a few days..
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  3. 03-03-2009, 03:30 PM #3
    meangene1975
    meangene1975 is offline Junior Member
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    how bout a work out schedule and and good fat, good protein , and good carbs to take in
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