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I've always been pretty fit. I'm 6' and 170lbs has been where I've stayed for the better part of my adult life. But, for the past few years I've been on a deplorable diet of rich, fatty foods and hitting the booze barn too often. Now, at 31, I'm at about 192 lbs and have no energy whatsoever. I don't exercise and have a job that requires nothing out of me physically. I need to get back to the 170 range. Even as a kid I was never a runner, so cardio might need to be recommended in some other fashion. Played soccer, tennis, baseball and skated most of my life. I would really like to lose the fat, stay lean and not get too big. Don't want to be "buff". I'm really interested in getting a trim, athletic thing going on. I know my diet needs to change and the drinking has to stop. Always have had a good metabolism and when I was in my 20's I was cut. I could use some advice for setting up a plan to knock off 20 lbs without starving or losing alot of muscle. Suggestions?
It's all about the build Jon, no worries, this guy is six feet tall and was in the 170's. For comparison I'm almost six inches shorter and only 30 lbs less than that and I have a thin build... so the OP must be very thin and trim naturally. It sounds to me OP that 190 would be a healthy weight for you once you build some muscle anyway. It will be heavier than that beer and grease you have in you now. Just start doing some cardio and a workout routine. Ride a bike or start jogging maybe?
The best way to make sure you lose fat and not too much muscle is to take your time doing it. It also depends on how much time you have to devote to exercise.
Also 70% of your work will be done in the kitchen and 30% on exercise.
Get a decent protein powder and start trying to get at least 1 gram of protein for every pound of body weight. Also add some healthy fats like fish oil and nuts.
In terms of exercise. High intensity cardio can't be beaten for fat loss. If you google it you'll find plenty of articles on how to perform it.
If you'd rather do cardio in the morning then I find steady state cardio is better for maintaining muscle.
And it goes without saying that you should bust ya ass with some heavy weights. Mucles burn fat.
lol.. yeah what is this thread a joke? 192 and fat? you sound like one of them supermodels
I went from 170-175 of lean muscle to 190+ lbs of atrophied dough. 192 lbs and muscular is a different thing all together. Right now I'm just flabby and fatigued. Basically I want to be quick and strong, not huge. Boxer-build.
P90X might be the ticket. Read Cap's thread. If I take the plunge it's REALLY gonna kick the sh!t outta me. I think I can hack it. I think
The most important thing to remember when setting your fitness goals and developing a routine is to understand, accept, and dedicate yourself to becoming fit for LIFE. Not for the beach, not for the attention you you will get from women, and not to please your spouse.
You HAVE to do this for yourself, man. It's not all about looking great, but allow yourself into the mindset that you will live a longer life, enjoy the benefits of being someone who is stronger, faster, and healthier than the average person, and feel great. The benefits will introduce themselves in subtle ways, trust me.
That being said, take your time when starting a new training regimen, particulary when you have not had any substantial amount of physical activity in the last 1 or more years. Place the majority of focus on warmup and stretching techniques for the first month or more. Learn the correct form for EVERY exercise you do, and most importantly, remember that this is something you want to be able to do for the-rest-of-your-life! Take your time. Sometimes, just making it into the gym and shooting hoops or going through the motions of your workout maintains the state of mind that you have to do this everyday or whatever schedule you detemine fits your lifestyle.
Basically, don't try to keep up with the guy on the TV. Warmup with a 10 minute jog or bike, execute the exercises at your own pace, get your tendons limber with a comprehensive stretching routine, and stick to a diet that you know you can handle for the rest of your life (Think 3rd grade and the 4 Food Groups).
Good Luck and
__________________ titaniumultraviolet
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Thanks, phreak. I intend to start out slow. I've been sooo lazy for the past couple of years that jumping right into a routine headfirst thinking I'm still 18 would do nothing but frustrate me and probably get me hurt.
Like I said earlier, I've been an active, healthy guy my whole life. I decided to get fit for good. Not for 6 months. Wanna get back to being strong and balanced. Flexible and energetic.
Good news today. I'm moving into a new townhouse at the end of the month and low and behold, they have two lighted tennis courts, AND a 24 workout facility! No excuses with those amenities available.
As far as pics, well, I went grocery shopping and replaced all the garbage in the fridge and cabinets. Kinda overdid it, seeing as I'm gonna be just moving on the 22nd anyway but what the hell. Pic of the FIRST improvement:
I can only do 2 pull-ups. That's with the underhanded grip at shoulder level. Wide grip over-handed pullups. Not a chance. Yet. So far...I am teh weak.
Today I jogged about 3/4 mile and almost died. It was 95 and 60% humidity but still...I'm gonna have to take this slower than I thought.
Still...
Can't wait to move into my new townhouse. Unlimited access to ellipticals and bikes. Decent machine weights from what I saw. Got my jump rope. Got my Iron Gym combo bar. Got my 25 lb and 50 lb dumbbells. Got a pool and tennis courts. The fridge and cabbies are stocked with muscle-friendly fare. P90x is on the laptop ready to destroy me.
Goal: Go from 192 lbs of flab to 185 lbs of coiled steel. 8 months. Boxer-build, like I said earlier. Wanna be taut and limber, strong and fast. Wish me luck.
Need help. Too fat.
titanium ultraviolet 
