PLEASE HELP:COLLEGE STUDENT(here are STATS/GOALS/Other INFO) I NEED THIS

[maxt918]

AGE: 19
WEIGHT: 197
HEIGHT:5'11
BF%: Can upload pics to give you an idea, but unsure how to calculate(my guess would be 28% though)

GOALS: Lose all this fat i have put on since graduation and getting sick. Doctor has given me the go ahead to hit it at full speed, I would like to be down significantly in weight by summer(end of may) weight 175lbs(more or less you are the one who would be able to judge a good weight by seeing my pics. I just want to flatten my stomach getting back some visible abbs would be amazing!.....Also I would like to tone up on everything chest, arms, and stomach are the key points of interest, If possible add some size and definition to both my arms and chest while I am at it.
I know this may not be possible by my given timeline, but am willing and ready to get things kicked off as hard as I can to see what I am able to do.

I REALLY WANT THIS I HAVE NEVER BEEN ASHAMED OR EMBARASSED OF MYSELF AND NOT I DONT EVEN LIKE TO TAKE MY SHIRT OFF AROUNG MY FRIENDS OF MY GIRL. PLEASE HELP ME SOMEONE I WOULD GREATLY APPRECIATE ALL ADVICE AND WILL WORK WITH YOU TO GET ME GOING. I WANT TO DO THIS FOR MYSELF!!!

BMR:195 x .28 = 54.6 lbs

195 - 54.6 = 140.4 lean weight lbs

140.4 / 2.2 = 63.82 mass in kg

21.6 x 63.82 = 1378.51 BMR

Currently workout 1-2 times per week (looking to increase this and become more active to reach my GOAL: need to fine a good routine first)

TDEE
1378.512 x 1.375 = 1895.454


EATING

6am- 2 pop tarts glass of sunny d( sometime can of pop for the commute)

11:30- fast food for lunch in between class generally BK(chicken sandwhiches/fries) medium soda

4pm- PB&J w/ chips & sunny D

5:30pm- small workout genreally aroung 30 minutes..do not know a good routine to be on in order to reach my GOAL

6pm- can of pop 1 yogurt

9 or 10 pm- glass of tea: take out or just anything I have at home(most times not real healthy but need to make this change in my body) I am an ex wrestler so i can stay dedicated to a plan!

NEEDING GOOD WORKOUT ROUTINEIET PLAN(please help me with this guys)


My name is max thompson: feel free please to help me whether in bo on this site or through my email [email protected]
or also 1-918-873-0076(only if you need a pic to evaluate)
I really apppreciate any help I can get, I WANT TO GET THIS KICKED OFF AND GET WHERE I NEED TO BE

[scorpion62]

The first place you should go to is the diet forum your diet sucks mate.Once you get a good diet then start a workout ie cardio at the start and end of workout at least forty mins every day of gym time

workout

monyday chest and tris

tuesday shoulder and traps

wednesday day off

thursday back and bis

friday legs

everyday your at the gym do your abs no mad weight just to burn fat also check out the workout forum good luck

[I.Muscle]

You eat candy, soda, and fast food as your diet. Start making good food choices and you will see results man. Replace it with lean meats/chicken, tuna, eggs/egg whites, some whey protein, oats and veggies.

Workout 4-5x a week and youll see results.

[DetroitCity]

holy crap you actually eat that ?????

[fresh31]

heh college students and their ridiculous eating habits... my roommates are worse then this guy lol

[6ft5]

This is max's second thread that's the same. The other was up yesterday.. Y didn't u just bump that thread dude??

[DetroitCity]

when i was in college i ate the best i've ever eaten lol .. my student loans got me the best meat sources money can buy ha ha

[JBarron]

Max you need to eat healthier bro, start there. No more soda, no more pop tarts, no more fast food. All the hard work in the world will get you no where without proper eating habits.

Go look up things that are healthy to eat, replace them with all the bad things you eat. Think of it this way, the more you eat bad the farther away you get from your goal. The healthier you eat the closer you get to your goal.

[maxt918]

I am following twist and cutting out pop drinking and fast food habits, i apologize for the personal info, and the diet is just whatevder is most convenient in between class, but i am working on finding a correct diet for myself and the things i should and shouldnt be eating. If anyone could help me to lay out a workout to burn fat and tone up a little i would really appreciate it, thank you everyone

[maxt918]

any suggestions on the workout guys

[t-gunz]

id forget the training part atm/ cause no matter what training your going to do. it isnt going to do shit. and then you'll quit cause you got nothing from it.

get the diet sorted first mate.

[JBarron]

Yeah your workout should be running and swimming, then eating healthy :-)

[maxt918]

any idea on exactly what it will cost me to eat how i should be eating

[the big 1]

The first place you should go to is the diet forum your diet sucks mate.Once you get a good diet then start a workout ie cardio at the start and end of workout at least forty mins every day of gym time

workout

monyday chest and tris

tuesday shoulder and traps

wednesday day off

thursday back and bis

friday legs

everyday your at the gym do your abs no mad weight just to burn fat also check out the workout forum good luck

Ab exercises do not burn fat off the belly. cardio does.

[maxt918]

okay two weeks down with water only, occasionally some milk, now ready to get started on a full diet

[maxt918]

excuse me i mean a full workout routine, are there any workouts that are better than others? or times of day that are better to work out?, what about things like for toning and bulking, what comes first? I am sorry for all the questions

[BigBuck6]

Being in graduate school myself I understand a "diet" sounds scary and seems like it costs a lot of money. I can recommend getting a Costco membership and buying lean meats in bulk and cooking them in bulk to save time and money. I am A LOT larger than you and was able to budget down to 50 bucks a week for some time by combining wholesale meats at Costco and other foods such as veggies, whole grain oats, eggs, etc at places like Walmart to save money. If you were a wrestler you should know about dedication and self control. Be a man and get your diet in check and lift some big weight with proper form, easy as pie.

[evil30]

Tuna, eggs, whole wheat bread, fish, canned chicken, low fat high protein yogurt, etc are fairly inexpensive. Eating right and getting a good diet is not as bad as one would think.

I have been told by many vets, diet is 70% of results and gains. Hard to believe, but I would agree that diet is probably 60-70% and lifting and cardio make up remaining percentage for results. Get the diet right and get the basics in for lifting (presses, deads, squats, pullups, pushups) and get a good slow cardio in 4-5 times a week on an empty stomach 1st thing in AM and you will see results in 60 days.

[evil30]

By the way, I can tell he is a Midwestern boy when he said he has a can of POP. Atta boy! One of the first thing to do, rid yourself of calories in liquid form. Pure sugar and a waste! Water, water, water! If anything else, milk, atleast it has good protein and try skim or maybe 1%.

[maxt918]

do you reccomend that i upload a pic and just have it cropped off at my face so you could maybe help me establish a reasonable weightloss goal?

[maxt918]

the reason for me asking is because i have no idea how much weight i need to lose in order to get toned up ..i will upload a pic today of what i look like

[maxt918]

guys?

[evil30]

I would not focus on weight as a number. If you properly eat and train with consistent cardio, your MIRROR will tell you how your progress is going. Also, your clothes and people around you will notice. Just focus on proper diet(60-70%) a good intense lifting schedule and 4-5 solid morning cardio sessions a week and you will see impressive results in as little as 60 days.

Didn't you say you wrestled in HS? If so, you know how to cut weight. I grew up in the mecca of HS wrestling and those kids knew how to get thier body in tune quickly.

[nk92mi]

i would have to agree with everyone that has replied to you. the more i read these forums, the more i realize how important a clean diet is. i started running 5k and 10k's, and the fat started to melt. my diet is not real clean and i can tell every week cuz my weights not changing. start out by writing down everything you put into your mouth, then you will see how your diet is and how to control/fix it. there are some sites like fitday, and apps like lose it. i am getting back into the gym to hit weights in about a month and i have the same goals as you do.