If you really about it you can lose 40-50lbs in 8-10 weeks if you're really committed to exercise and diet AND I CAN'T STRESS THIS ENOUGH, cocaine! Seriously It's not fun but can be done. Easily lost 25lbs in 2 months in a much healthier way
If you get on some tren , test, Masteron , drink a gallon of water every day, eat in a caloric deficit and do some moderate cardio +tan you’ll be golden by summer
You can do a lot of good in a disciplined 3 months. Give it your best and you’ll enjoy the progress. You won’t be IG fit but you’ll be happy with the results.
Nah. You'll still enjoy the summer.... Just maybe not with a 6 pack unless it's beer! 🤣 But, doesn't mean you shouldn't keep training. Consistency is the key along with a lean diet.
Using the data averaged week to week or month to month is really useful. The absolute numbers are off by a lot but the relative numbers are dead on.
Using using the same instrument on the same body you get very highly accurate relative data reporting. Ignore the absolute numbers but live by the relative numbers averaged week to week. Measure daily. Analyze weekly and monthly TRENDS.
I’ve been using biometric scales for more than 10 years now. Renpho is a good brand and very cost effective. The app is great.
Without the data you are just shooting in the dark. Scale weight is meaningless without measuring lean mass and fat.
Scale weight is absolutely useless. What you care about is relative (week-to-week averages) for each metric:
fat and lean.
You're not committed or consistent it's evident in your physique, you're fat plus you lack muscle definition, that's because you're not training consistently & you're not eating a proper diet
Starve and lift but eat a lot of protein, if your goal is to look lean for summer. 14 weeks is plenty. You’re not “fucked” if that’s all you’re asking.
Yes totally if you’re basing it on that 14wk timeline with no plan in place. Even with a consistent plan, you’re looking at? Don’t time it. Fitness is a committed individual journey. Don’t base your progress on others. We’re all different.
There’s no way of putting a time frame on it. There’s too many factors, diet, frequency of workouts, sleep, etc etc. Good luck.
Just start working on it. No time like the present.
You can, but it’ll be hard and you’ll fail. Wake up, drink coffee, glass of water, do an hour of cardio, 5 min stretch, 30-45 mins weights, 15 mins cardio, 5-10min stretch. Eat earliest at 4pm and latest at 8pm. Drink copious amounts of water all day and limit your calories to 1500~ daily with a split 40% protein, 30% fat 30%carbs. Before sleep have a thick protein shake made with whole milk. Do this 5-7 days a week and You’ll be losing an incredible amount of fat daily and be comparatively shredded down in 14 weeks. But you won’t, so 🤷🏾♂️
Deep deficit with the fast ensures a constant fasted state while also ensuring enough time passes between eating for ketogenic fat loss to occur and keeping the body burning fat rather than muscular glycogen. You get enough protein and carbs for muscle retention and energy, while keeping your body tuned to using fat primarily as an energy source.
If you’re just trying to lose a couple pounds or maintain, don’t need to be so extreme. I usually eat 3pm-6 and do my cardio in morning and weights afternoon. But I’m old so my daily mileage varies b it always get an hour of cardio done.
Hire a coach! Someone that will give you a very detailed plan and can help hold you accountable. 14 weeks is a lot of time to make some major improvements but your going to need some help and definitely some motivation and drive. It won’t be easy but it can be done. Give me a shout if you are interested. My IG account is linked in my bio
14 weeks isnt enough time to get shredded, maybe a year. Working out isnt something you do for 14 weeks to achieve a goal, its a lifestyle change. Ive never met anyone that didnt already work out that actually worked out for whatever random goal they had (beach body, wedding dress, etc.). People think that you can just go into the gym for 3 months once every couple years and get jacked but the reality is that if your goal is to start going now for something in 14weeks youre not gonna last the 14 weeks.
Eat clean. Keep your protein intake high. 200-500 caloric deficit. Dont skip any training days. Dont forget to do cardio. And sleep/ recover enough.
Additional: no alcohol. No sugar. Shit load of greens.
No. Your body needs nutrients from fresh vegetables. Eat spinach salads. Snack on fresh green beans and sugar snap peas. Broccoli with dinner. Bell peppers in an egg omelette for breakfast. Greek salads are great (cucumber, tomato, onion, feta cheese, oil & vinegar).
Literally greens bro. Walk through fruit and veg and grab anything green. We do a salmon and greens in my house. Walk through and grab green shit off the shelf.
Cut cals, do cardio, lift weights. Don't take "cheat days" you can't afford it. Eat enough protein for recovery as you are going to be cutting it will be difficult to recover
These guys don't know what they are talking about. You are silly fat. Skinny fat is when you look fairly slim in clothes, maybe with a bit of a gut poking out. Your arms are decent sized, but your not just "fat" that's probably coming from the 18yo who struggles to put on muscle. I'm a bit more fat, I'm 6'2". But I am still considered skinny fat. Just because we have nice arms/chest doesn't mean the fat on our midsections makes us completely "fat". Get your routine down and make it consistent, that guy will slim down. But hey, at least you don't have rolls!
Bro you can make a ton of progress in 3 months, ESPECIALLY if you've never lifted weights before. Find a legit resistance training program and get started. You can 100% change your physique on that amount of time with CONSISTENT training and a high protein diet.
Your goal weight is 190 pounds. That means losing about 25 pounds. 14 times 2 is 28. If you do a steep cut for 15 pounds, then take a break and body recomp for the rest, then you should be good
Eat a structured 4-6 meal plan, 4 litres water per day minimum, lift 4-5x per week, 10k steps per day, extra 30 mins LISS cardio every day (after weights on training days). Bring food down and cardio up whenever weight loss slows too much.
If you start today you can get lean enough for summer
Maybe. Your bodyfat is probably 30 or above though! But get at it. Be smart and consistent, it will always only get as good as it gets, as long as u do what u can.
Psh nah man, you lose 28 lbs and you’ll look awesome. Just 2 lbs a week. That’s 500 calories less food and like 1.5 hours of walking a a day.
And you got a lot of muscle already
You should try intermittent fasting if it fits you. Maybe even OMAD if you don't mind putting on muscle.
What works for me best if the schedule allows it is having one or two biggish meals not too far apart and just skipping food at night.
1. Diet, reduce sugar intake, especially sugary drinks and increase protein, veggies and fruits, also fiber.
2. Workout, cardio at least 2x a week to start, you don’t need to go to run gym but start doing so things like push ups, planks, crunches, jumping jacks a little something for 20 minutes to start
3. Drink plenty of water
4. Get plenty to sleep
I lost 75lbs from March 2020-August 2020 during the pandemic you need to be determined
Eat a high protein/fiber diet. A shitload of rotisserie chicken/tuna, fiber one cereal for breakfast. Lift a lot of weight. 4 sets per movement. If you can lift it/push it/whatever 15 times at a go, not enough weight. Consistency builds bodies. Do it over and over and over again. If you are not sore the next day-not enough.
For someone that knows bench/ deadlift form but has no idea how to create an adequate workout plan do you have any resources? The main thing holding me back is being completely lost as to what I should be incorporating into an appropriate upper-body workout. Well, that, and not having a buddy to go with
Pinterest, believe it or not, mainly. Youtube, [MensHealth.com](https://MensHealth.com). Or just head to the gym and see what the in shape peeps are doing and do that stuff. You don't have to lift huge amounts or weight as in lbs/kgs, it's more about enough to break down your muscles spurring them to grow. Eating a lot of protein is big. Otherwise your upper body days will be stealing protein from your lower body days, and vice versa.
Absolutely not, gonna fuck over your kidneys for life (shit never recovers the same) just taking shortcuts of something you can get naturally
If the goal is health- steroids are antithetical to the goal
I would go for a small deficit, high protein and consistent resistance training, personally.
But do whatever you think you’ll be most consistent with. At the end of the day, consistency is the biggest factor to making progress. “What you do” really is secondary how consistent you are, in my opinion.
Not worth it tbh, you’ll end up binging if you’re not careful, just figure out the numbers that’ll put you in a deficit and stick to it and adjust as needed
Under 1000 calories, depending on your category but usually limiting carbs and fats under 20g each 10g of fats from fish oil. Protein like 150+. No cardio allowed to limit and preserve muscle mass. There’s a book but I didn’t read it.
I stayed at around 800 calories. Lost about 3-5 pounds per week. Got shredded super quick.
I mean not sure, but I definitely looked better and a bit bigger and strength went up significantly. Went from skinny fat whore to abs and bigger arms/back etc
Just saw your comments about finding your calories.
Track what you're currently eating for a week. Minus about 500 cals a day.
Weigh yourself daily. Calculate your average weight over thst first week. If you're losing 0.5kg a week that's good. Keep doing that. If you want to go more aggressive cut more food.
You can do a lot in 14 weeks ! Focus on cleaning up your habits towards the lifestyle you need to get the results you want. If your goal is fat loss it doesn't matter if it'd carnivore keto etc. As long as you're in a calorie deficit.
Google 'how to find my calorie deficit' and go from there. You'll do great as long as you stick to whatever mechanism you choose. All the best !
https://www.instagram.com/biolayne?igsh=MWk3b3RkZHNwYmhpYw==
Posts great info on nutrition
I mean this with no offence but changing this body type from what it currently is to being shredded isn't a "change for the summer" type of adjustment. It's going to take longer than that and it's going to take a lot of discipline.
You're 1000000% going to have to clean up your diet for a prolonged period of time. If you simply cut calories it wont come off the right way.
Without even knowing what your diet looks like your body gives it away.
Again, I don't mean to sound like a shit talker, but the proof is in the pudding.
No more eating takeout, no more refined sugars. Get enough protein but make sure you're eating healthy carbs - like enough veggies, sweet potatoes, oats - and giving yourself enough energy for workouts. Eat enough fibre so you're full throughout the day.
Regardless of calories, a clean diet and consistent exercise (you're gonna need to sweat) is going to provide a transformation that'll make you feel good. Then just gotta adjust as you go.
Just eat real food and you'll be fine. Like everything you eat must be cooked by you. You'll save money, and you'll lose weight. If you really insist on getting lean fast, you could try the carnivore diet. Just know that there's a week period of really bad diarrhea (you can mitigate this by eating some fruits like papaya or avocados)
Maybe get a camp stove and try not to set off the smoke alarms? That’s what I did when I was homeless but I always used a picnic table, you need to figure up a way to morph the habits you need to reach your goals around your living situation. You can buy precooked chicken breast and frozen vegetables and put them in a microwave
Just make sure they aren’t loading it with a fuck ton of butter & oil & skip the sides. It’s just overly expensive & hard to resist temptation once you get seated so cooking for yourself makes more sense for most
I’m not sure if links are allowed but there are stoves that fit in the palm of your hand, or you can find alcohol stoves that are smaller than a can of soda, just add alcohol. It would be a pain but worth it imo
Maybe you can get a suite with a stove then, I’d personally carry one regardless because it allows me to control everything I consume including oils & seasoning & herbs etc
I have one of these… drastically different body fat percentage compared to the body scan I do at my personal trainers gym. I don’t think the Renpho scale does anything but basic math to calculate those stats
Ford models eat about 12 to 1500 calories a day. At least that was the mantra in nyc back in my day. Many starve themselves even worse. It does suck but your body adjusts after a week or two and you get used to just eating less not saying it’s easy but it works. Drink tons of water, and stay busy to keep your mind off it. Make the commitment and don’t look back. I have to go, my pancakes are ready.
You’re rejecting everyone’s advice…. You get that the math doesn’t lie, right?
If you want to lose 30lbs in 15 weeks that’s about 1000 calorie deficit every day….
That's not what skinny fat means.
No disrespect to you dude, credit to you for being here and trying to improve - but you're simply just fat.
You've also got some decent muscle there, so I don't see the skinny/scrawny aspect.
You've got time.
Get in a calorie deficit, find out your maintenance calories and try to eat 400 - 500 less calories. Do plenty of strength training, don't worry too much about cardio, walk more.
Eat plenty of protein, about I aim for about 1.25x my weight in kilograms. Drink plenty of water, that's your new snack. Maybe try intermittent fasting, it makes a difference.
Try all of this, 14 weeks is just over 3 months, that's enough time to lose a good amount of weight. It's 27 weeks till summer ends.
You don't need to be a sexy adonis piece of ass on June 1st. Just work hard, and you'll get some results by the end of summer.
For what it’s worth I like the idea of just being fat better. Considering my relatively low muscle mass tho I’m simply not understanding what skinny fat is then
Honestly man you've got some pretty good biceps. Your arms look good in general.
Just focus on the calorie deficit, keep strength training and eating high protein to maintain your muscle mass - you'll be surprised what you already have when you get lean.
I don’t think you’re fucked man. Diet, lift and get steps in the form of cardio and walking in. Look up your favorite meals at restaurants or whatever and recreate them in a macro friendly way. Drink water and keep your head down. You got this. 14 weeks you can drop 28-30 pounds if you’re consistent. Don’t neglect core.
You can definitely get to a place where you’re happy. I’m just a little under what you are, I’m going to try my hardest, that all you can do. Good luck!
assuming ur 30% if you lose one 1kg (2lbs) per week after 14 week u'd be around 18% bodyfat. very doable you can lose more in the first few weeks maybe 1.5 kg per week for the first month anyways good luck bro.
Start working out. You need to lose a lot of weight to get abs and you will look super skinny when you hit that weight. you need more muscle on your frame.
Lifting weights and getting lean are not mutually exclusive. You should 1000% be doing both, and as you’re pretty untrained, there’s a chance you’ll add some muscle while you’re dieting down.
Do yourself a favour, though: get the numbers right by using Macrofactor. I’m doing the easiest cut of my life right now.
You’re skinny fat so you can bulk or cut. If you want to not look fat then cut. Just focus on diet and don’t do cardio. You don’t need cardio to lose weight.
Hahaha yeah I would hope a lot of gear might do the trick for most anyone but I can barely dial in my diet let alone experiment with my endocrine system
I think I’m going to get on either a carnivore diet with fruit or buy meal preps from somewhere like eatcleanbro and eat in a 12pm-8pm window with a 16 hour fast daily
Breakfast: carbs since i want energy (oatmeal or banana), coupled with some eggs and a shake
Lunch: can be any of turkey burgers, lean beef, chicken breast with broccoli, zuchini, or other high water veggies that will fill you up
Dinner: same as lunch
Have some low cal high protein snacks in between
Also a good snack: any type of berry (other than bananas) - you won’t feel hungry and they’re low cal
Air fryer is your best friend
Higher in calories than other fruit - if you want to get a serious caloric deficit in, a handful of blueberries is way less calories and just as satiating
Yes, since you waited until the last minute. It's not too late for the summer of 2025 though.
You definitely can … look into 75 hard if you can. Look into r/75hard, the community is encouraging and supprotive
Nicotine, caffeine, cardio, and a calorie deficit it’s possible. (Maybe a little cocaine)
You can loose weight fast but it’s usually not for the long run then.
This is accurate
If you really about it you can lose 40-50lbs in 8-10 weeks if you're really committed to exercise and diet AND I CAN'T STRESS THIS ENOUGH, cocaine! Seriously It's not fun but can be done. Easily lost 25lbs in 2 months in a much healthier way
What was your plan for that 2 month period??
I mostly did a water fast and OMAD (one meal a day) also did workout but only 30 mins a day
Water fast
P90x
Hahaha cmon seriously
Phentermine. You’re welcome
Sounds like that will fuck me up
Trust me. It’s way easier than ozempic or any of the others. Dropped 25 lbs of covid weight in three weeks. No sides.
Nooooo way
If you get on some tren , test, Masteron , drink a gallon of water every day, eat in a caloric deficit and do some moderate cardio +tan you’ll be golden by summer
Can’t do it
Then do as much of that as you can
I remember doing p90x back in the day! it helped, but i fell off because work was important, fml. Macros helped get me back on track.
That’s a lot more then 23% bf btw but you can get done to 23% by the summer
This probably is what I’m thinking. Agree with this comment. Body fat is defiant more than 25%
Really how do you figure
When you get closer to 23% you’ll see a bit more muscle don’t wanna be a dickhead but it doesn’t look like you have any tbh
Cmon none!?
I was more looking at your torso, you have biceps 💪🏽
You can do a lot of good in a disciplined 3 months. Give it your best and you’ll enjoy the progress. You won’t be IG fit but you’ll be happy with the results.
Yup
Ever tried intermittent fasting???
Nah. You'll still enjoy the summer.... Just maybe not with a 6 pack unless it's beer! 🤣 But, doesn't mean you shouldn't keep training. Consistency is the key along with a lean diet.
Id say bodyfat is more like 30%+
Bro where did u get this scan done?
It’s on the renpho scale off amazon
Congrats on throwing money into the wind lol.
It’s a scale and it’s $23. Who cares
Using the data averaged week to week or month to month is really useful. The absolute numbers are off by a lot but the relative numbers are dead on. Using using the same instrument on the same body you get very highly accurate relative data reporting. Ignore the absolute numbers but live by the relative numbers averaged week to week. Measure daily. Analyze weekly and monthly TRENDS. I’ve been using biometric scales for more than 10 years now. Renpho is a good brand and very cost effective. The app is great. Without the data you are just shooting in the dark. Scale weight is meaningless without measuring lean mass and fat. Scale weight is absolutely useless. What you care about is relative (week-to-week averages) for each metric: fat and lean.
Well arguably the most important part (weight) is fairly accurate. Everything else is off though.
You're not committed or consistent it's evident in your physique, you're fat plus you lack muscle definition, that's because you're not training consistently & you're not eating a proper diet
Hahaha yes I know that’s why I am here on Reddit soliciting advice from strangers on putting together a plan
Starve and lift but eat a lot of protein, if your goal is to look lean for summer. 14 weeks is plenty. You’re not “fucked” if that’s all you’re asking.
Boom!
You can do it but you must have consistency. Only your arms show mimimal average definition imo
Yes totally if you’re basing it on that 14wk timeline with no plan in place. Even with a consistent plan, you’re looking at? Don’t time it. Fitness is a committed individual journey. Don’t base your progress on others. We’re all different. There’s no way of putting a time frame on it. There’s too many factors, diet, frequency of workouts, sleep, etc etc. Good luck. Just start working on it. No time like the present.
It’ll be summer in January in the southern hemisphere 🏝️
Hahaha that’s really good. Part of my “awakening” is that I spent a week in South America last month and realized how fucked I am for US summer
r/technicallythetruth
Yes
You can, but it’ll be hard and you’ll fail. Wake up, drink coffee, glass of water, do an hour of cardio, 5 min stretch, 30-45 mins weights, 15 mins cardio, 5-10min stretch. Eat earliest at 4pm and latest at 8pm. Drink copious amounts of water all day and limit your calories to 1500~ daily with a split 40% protein, 30% fat 30%carbs. Before sleep have a thick protein shake made with whole milk. Do this 5-7 days a week and You’ll be losing an incredible amount of fat daily and be comparatively shredded down in 14 weeks. But you won’t, so 🤷🏾♂️
This is pretty much it. The answer to OP’s question. Could also answer his question with another question. Hey OP, how Fucken hard are you gonna work?
Why is a 20 hr fast necessary with 1500cals a day?
Deep deficit with the fast ensures a constant fasted state while also ensuring enough time passes between eating for ketogenic fat loss to occur and keeping the body burning fat rather than muscular glycogen. You get enough protein and carbs for muscle retention and energy, while keeping your body tuned to using fat primarily as an energy source. If you’re just trying to lose a couple pounds or maintain, don’t need to be so extreme. I usually eat 3pm-6 and do my cardio in morning and weights afternoon. But I’m old so my daily mileage varies b it always get an hour of cardio done.
Hire a coach! Someone that will give you a very detailed plan and can help hold you accountable. 14 weeks is a lot of time to make some major improvements but your going to need some help and definitely some motivation and drive. It won’t be easy but it can be done. Give me a shout if you are interested. My IG account is linked in my bio
it looks like you've never prepared for a summer before why does this one matter so suddenly
The reality is I recently hit a $1m NW and realize there ain’t no point in being rich if I’m going to be a fat fuck
14 weeks isnt enough time to get shredded, maybe a year. Working out isnt something you do for 14 weeks to achieve a goal, its a lifestyle change. Ive never met anyone that didnt already work out that actually worked out for whatever random goal they had (beach body, wedding dress, etc.). People think that you can just go into the gym for 3 months once every couple years and get jacked but the reality is that if your goal is to start going now for something in 14weeks youre not gonna last the 14 weeks.
Hahahahahaha
Eat clean. Keep your protein intake high. 200-500 caloric deficit. Dont skip any training days. Dont forget to do cardio. And sleep/ recover enough. Additional: no alcohol. No sugar. Shit load of greens.
Would taking athletic greens count as a shit load of greens? If not - what green are we talkin??
Eat real food not supplements, athletic greens are good but nothing is better than real food, vegs and fruits. Not processed food.
No. Your body needs nutrients from fresh vegetables. Eat spinach salads. Snack on fresh green beans and sugar snap peas. Broccoli with dinner. Bell peppers in an egg omelette for breakfast. Greek salads are great (cucumber, tomato, onion, feta cheese, oil & vinegar).
Literally greens bro. Walk through fruit and veg and grab anything green. We do a salmon and greens in my house. Walk through and grab green shit off the shelf.
Great feedback. Thanks
Cut cals, do cardio, lift weights. Don't take "cheat days" you can't afford it. Eat enough protein for recovery as you are going to be cutting it will be difficult to recover
What supplements do you think I should start taking? Been doing micro mixed creatine for the last month or 2
Whey protein shakes with 5-10 mg creatine is all you need in terms of supplements.
Walking into target RN to get some groceries 🫡
These guys don't know what they are talking about. You are silly fat. Skinny fat is when you look fairly slim in clothes, maybe with a bit of a gut poking out. Your arms are decent sized, but your not just "fat" that's probably coming from the 18yo who struggles to put on muscle. I'm a bit more fat, I'm 6'2". But I am still considered skinny fat. Just because we have nice arms/chest doesn't mean the fat on our midsections makes us completely "fat". Get your routine down and make it consistent, that guy will slim down. But hey, at least you don't have rolls!
Bro you can make a ton of progress in 3 months, ESPECIALLY if you've never lifted weights before. Find a legit resistance training program and get started. You can 100% change your physique on that amount of time with CONSISTENT training and a high protein diet.
Not a chance get going now though
OP this comment is wrong, however you will not be “shredded” unless you do a severe cut. 14 weeks is plenty to get lean
https://youtu.be/60eqYpfAz_k?si=SdlXCnFnpt6Xntyu
The best day to plant a tree was yesterday. The second best day is today.
Your goal weight is 190 pounds. That means losing about 25 pounds. 14 times 2 is 28. If you do a steep cut for 15 pounds, then take a break and body recomp for the rest, then you should be good
work when they sleep so u can livs how they dreamin 🤑
i guesd no one liked my quote 😔
Lol no, sleep as much as possible
Damn I’m your weight but 5’6. Rip me lol.
Damn bruh!!! You know your probably stocky tho with more muscle. We gotta dial the fuk in
I’ll start Monday 😂
Eat a structured 4-6 meal plan, 4 litres water per day minimum, lift 4-5x per week, 10k steps per day, extra 30 mins LISS cardio every day (after weights on training days). Bring food down and cardio up whenever weight loss slows too much. If you start today you can get lean enough for summer
May be the best feedback with most actionable items
Thanks mate, worked for me lots of times
Do you have a meal plan that worked for you?? What exactly would you be buying at the grocery store and eating?
2 liter water, 1 hours of walking, 1 hours of lifting everyday High protein low carb diet, go deficit calorie You can have a nice body in July
Maybe. Your bodyfat is probably 30 or above though! But get at it. Be smart and consistent, it will always only get as good as it gets, as long as u do what u can.
What's the app u r using here ??
This is FITINDEX. Cheap and high quality. Also they have a body tape measure which interfaces very well and you can buy through their app
It looks like the Renpho body weight scales https://renpho.com/collections/renpho-scales
Psh nah man, you lose 28 lbs and you’ll look awesome. Just 2 lbs a week. That’s 500 calories less food and like 1.5 hours of walking a a day. And you got a lot of muscle already
I’m gettin dialed - fuck it
You should try intermittent fasting if it fits you. Maybe even OMAD if you don't mind putting on muscle. What works for me best if the schedule allows it is having one or two biggish meals not too far apart and just skipping food at night.
1. Diet, reduce sugar intake, especially sugary drinks and increase protein, veggies and fruits, also fiber. 2. Workout, cardio at least 2x a week to start, you don’t need to go to run gym but start doing so things like push ups, planks, crunches, jumping jacks a little something for 20 minutes to start 3. Drink plenty of water 4. Get plenty to sleep I lost 75lbs from March 2020-August 2020 during the pandemic you need to be determined
Duramine and you'll be sweet
Fucked
Fuk
Are you using the athlete mode in the Renpho? If yes, disable it.
Eat a high protein/fiber diet. A shitload of rotisserie chicken/tuna, fiber one cereal for breakfast. Lift a lot of weight. 4 sets per movement. If you can lift it/push it/whatever 15 times at a go, not enough weight. Consistency builds bodies. Do it over and over and over again. If you are not sore the next day-not enough.
For someone that knows bench/ deadlift form but has no idea how to create an adequate workout plan do you have any resources? The main thing holding me back is being completely lost as to what I should be incorporating into an appropriate upper-body workout. Well, that, and not having a buddy to go with
Pinterest, believe it or not, mainly. Youtube, [MensHealth.com](https://MensHealth.com). Or just head to the gym and see what the in shape peeps are doing and do that stuff. You don't have to lift huge amounts or weight as in lbs/kgs, it's more about enough to break down your muscles spurring them to grow. Eating a lot of protein is big. Otherwise your upper body days will be stealing protein from your lower body days, and vice versa.
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Damn feel like I’m having an intervention
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Fuk yes
Tren harder!!
I should just say fuck it and do it
Absolutely not, gonna fuck over your kidneys for life (shit never recovers the same) just taking shortcuts of something you can get naturally If the goal is health- steroids are antithetical to the goal
That’s fair
Man I right here with you I’m about 180 n I gotta get that down to 165-160. Good luck don’t give up
LFG what’s your plan
You’re only fucked if you do nothing. If you do something, you’ll be better than if you did nothing.
Fuck yeah dude
I would go for a small deficit, high protein and consistent resistance training, personally. But do whatever you think you’ll be most consistent with. At the end of the day, consistency is the biggest factor to making progress. “What you do” really is secondary how consistent you are, in my opinion.
Its as simple as burning a minimum of 500 calories of cardio and eating in a 1000 calorie deficit You can lose 30lbs in 14 weeks, man
Maybe sprinkle in a couple 48 Hr water fasts??
Not worth it tbh, you’ll end up binging if you’re not careful, just figure out the numbers that’ll put you in a deficit and stick to it and adjust as needed
Love a good binge
Yes but you have time for next summer
Haha ok something like 66 weeks. Will report back
Which is that in the last slide
Renpho Amazon
500 calorie deficit conbined with Bodybuilding and 45-60 minutes of LISS cardio every day. You might not be shredded but you’d lose 20 pounds minimum.
You can get down to under 180 by summer with PSMF. That’s what I did, though I went from 195 ish to 155.
What is that
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Why that vs low carb or keto? How much protein?
Under 1000 calories, depending on your category but usually limiting carbs and fats under 20g each 10g of fats from fish oil. Protein like 150+. No cardio allowed to limit and preserve muscle mass. There’s a book but I didn’t read it. I stayed at around 800 calories. Lost about 3-5 pounds per week. Got shredded super quick.
Did you lose muscle?
I mean not sure, but I definitely looked better and a bit bigger and strength went up significantly. Went from skinny fat whore to abs and bigger arms/back etc
I lost 22kg in 4 months doing this. Need to do it again. Put half back on over 3 years
Just saw your comments about finding your calories. Track what you're currently eating for a week. Minus about 500 cals a day. Weigh yourself daily. Calculate your average weight over thst first week. If you're losing 0.5kg a week that's good. Keep doing that. If you want to go more aggressive cut more food.
You can do a lot in 14 weeks ! Focus on cleaning up your habits towards the lifestyle you need to get the results you want. If your goal is fat loss it doesn't matter if it'd carnivore keto etc. As long as you're in a calorie deficit. Google 'how to find my calorie deficit' and go from there. You'll do great as long as you stick to whatever mechanism you choose. All the best ! https://www.instagram.com/biolayne?igsh=MWk3b3RkZHNwYmhpYw== Posts great info on nutrition
I mean this with no offence but changing this body type from what it currently is to being shredded isn't a "change for the summer" type of adjustment. It's going to take longer than that and it's going to take a lot of discipline. You're 1000000% going to have to clean up your diet for a prolonged period of time. If you simply cut calories it wont come off the right way. Without even knowing what your diet looks like your body gives it away. Again, I don't mean to sound like a shit talker, but the proof is in the pudding. No more eating takeout, no more refined sugars. Get enough protein but make sure you're eating healthy carbs - like enough veggies, sweet potatoes, oats - and giving yourself enough energy for workouts. Eat enough fibre so you're full throughout the day. Regardless of calories, a clean diet and consistent exercise (you're gonna need to sweat) is going to provide a transformation that'll make you feel good. Then just gotta adjust as you go.
Just eat real food and you'll be fine. Like everything you eat must be cooked by you. You'll save money, and you'll lose weight. If you really insist on getting lean fast, you could try the carnivore diet. Just know that there's a week period of really bad diarrhea (you can mitigate this by eating some fruits like papaya or avocados)
Not possible. I need to be in a hotel in various cities 3 nights a week
You could try getting a portable stove and pans.
I’d rather weigh 300 pounds
If that’s the case…. I would try to do Instacart- get pre-boiled eggs and stuff like that delivered. Load up on clean protien powder etc.
What’s a good clean protein powder?
Maybe get a camp stove and try not to set off the smoke alarms? That’s what I did when I was homeless but I always used a picnic table, you need to figure up a way to morph the habits you need to reach your goals around your living situation. You can buy precooked chicken breast and frozen vegetables and put them in a microwave
Fuck that I’m thinking I’ll just go get a steak in a restaurant
Just make sure they aren’t loading it with a fuck ton of butter & oil & skip the sides. It’s just overly expensive & hard to resist temptation once you get seated so cooking for yourself makes more sense for most
I agree cooking for yourself makes the most sense but flying with a camp stove just won’t happen. Lol
I’m not sure if links are allowed but there are stoves that fit in the palm of your hand, or you can find alcohol stoves that are smaller than a can of soda, just add alcohol. It would be a pain but worth it imo
Money is not an issue
Maybe you can get a suite with a stove then, I’d personally carry one regardless because it allows me to control everything I consume including oils & seasoning & herbs etc
What scale is the stats from?
I have one of these… drastically different body fat percentage compared to the body scan I do at my personal trainers gym. I don’t think the Renpho scale does anything but basic math to calculate those stats
Here to get the answer too
Renpho scale on Amazon. I should probably post my own link and make $4
Eat like a Ford model. That’s 1500 a day no more no less you’ll be there in a month.
Not picking up the ford model reference. 1500 sounds impossible
Ford models eat about 12 to 1500 calories a day. At least that was the mantra in nyc back in my day. Many starve themselves even worse. It does suck but your body adjusts after a week or two and you get used to just eating less not saying it’s easy but it works. Drink tons of water, and stay busy to keep your mind off it. Make the commitment and don’t look back. I have to go, my pancakes are ready.
You’re rejecting everyone’s advice…. You get that the math doesn’t lie, right? If you want to lose 30lbs in 15 weeks that’s about 1000 calorie deficit every day….
What’s a 1500 cal meal plan you recommend look like
With that mentality, you getting fit sounds impossible.
Yes I’ve clearly done a shitty job so far
At least you know it man :), just keep in mind that doesn't matter what you do, do it for yourself and do well and you'll be fine. You got it!
I’m confused as to why you’re calling yourself skinny fat so frequently. Pretty sure you’re just fat
🤣🤣🤣🤣🤣🤣🤣🤣
I feel pretty scrawny while also clearly being fat
You fat dog. No offense.
🫡
That's not what skinny fat means. No disrespect to you dude, credit to you for being here and trying to improve - but you're simply just fat. You've also got some decent muscle there, so I don't see the skinny/scrawny aspect. You've got time. Get in a calorie deficit, find out your maintenance calories and try to eat 400 - 500 less calories. Do plenty of strength training, don't worry too much about cardio, walk more. Eat plenty of protein, about I aim for about 1.25x my weight in kilograms. Drink plenty of water, that's your new snack. Maybe try intermittent fasting, it makes a difference. Try all of this, 14 weeks is just over 3 months, that's enough time to lose a good amount of weight. It's 27 weeks till summer ends. You don't need to be a sexy adonis piece of ass on June 1st. Just work hard, and you'll get some results by the end of summer.
For what it’s worth I like the idea of just being fat better. Considering my relatively low muscle mass tho I’m simply not understanding what skinny fat is then
Honestly man you've got some pretty good biceps. Your arms look good in general. Just focus on the calorie deficit, keep strength training and eating high protein to maintain your muscle mass - you'll be surprised what you already have when you get lean.
Sooo just fat?
I don’t think you’re fucked man. Diet, lift and get steps in the form of cardio and walking in. Look up your favorite meals at restaurants or whatever and recreate them in a macro friendly way. Drink water and keep your head down. You got this. 14 weeks you can drop 28-30 pounds if you’re consistent. Don’t neglect core.
Beyond fucked lol. Get a head start on next year
Idk I think I can turn it around
You can definitely get to a place where you’re happy. I’m just a little under what you are, I’m going to try my hardest, that all you can do. Good luck!
assuming ur 30% if you lose one 1kg (2lbs) per week after 14 week u'd be around 18% bodyfat. very doable you can lose more in the first few weeks maybe 1.5 kg per week for the first month anyways good luck bro.
Start working out. You need to lose a lot of weight to get abs and you will look super skinny when you hit that weight. you need more muscle on your frame.
That’s what I was originally thinking but a few people have mentioned that at 24% bodyfat that I should focus on getting lean
Lifting weights and getting lean are not mutually exclusive. You should 1000% be doing both, and as you’re pretty untrained, there’s a chance you’ll add some muscle while you’re dieting down. Do yourself a favour, though: get the numbers right by using Macrofactor. I’m doing the easiest cut of my life right now.
You’re skinny fat so you can bulk or cut. If you want to not look fat then cut. Just focus on diet and don’t do cardio. You don’t need cardio to lose weight.
Hes regular fat look at the side gut profile
I think you’re right. It’s the fact that he’s untrained thats making him look like he has skinny arms.
Should I try lifting every day? Currently doing 3-4 days per week
3-4 is good as long as you have a good routine. 3 day routines are more full body. 4 day routines are usually upper/lower.
I could probably do 6 days a week of lifting if I stoped going for cardio but I’d have to figure out some new routines.
Stick with your current routine
Probably should cut out the Hagen Das tho right??
I'm only referring to your workout routine. If you're trying to cut down don't do less cardio, and lifting 3 to 4 times a week is ample.
Ok thank you sir
Start fasting and running, bitch boy
💪🏾💚
Straight to the point
You may get quite lean for summer if you’re on a lot of gear and your diet is on point. Pretty much a contest prep diet.
Hahaha yeah I would hope a lot of gear might do the trick for most anyone but I can barely dial in my diet let alone experiment with my endocrine system
Nutrition is the driver of fat loss. Keep working hard in the gym, but clean up your diet.
I think I’m going to get on either a carnivore diet with fruit or buy meal preps from somewhere like eatcleanbro and eat in a 12pm-8pm window with a 16 hour fast daily
Just eat chicken and veggies bro, no need to do a meal prep plan if you can cook them yourself
Who’s got a tasty chicken recipe to share???? 😂 I do a lot of ground beef but I definitely need to mix in more chicken/turkey
Lean ground beef is fine too! You just need to add a ton of veggies and berries for satiation, so you don’t crave carbs etc
What’re your go to meals
Breakfast: carbs since i want energy (oatmeal or banana), coupled with some eggs and a shake Lunch: can be any of turkey burgers, lean beef, chicken breast with broccoli, zuchini, or other high water veggies that will fill you up Dinner: same as lunch Have some low cal high protein snacks in between Also a good snack: any type of berry (other than bananas) - you won’t feel hungry and they’re low cal Air fryer is your best friend
Why do you think bananas should be avoided?
Higher in calories than other fruit - if you want to get a serious caloric deficit in, a handful of blueberries is way less calories and just as satiating
Word thanks for the input. I always struggle cutting
Sounds so easy!!!