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Right out of high school I was a lean mean fighting machine, now I'm just nothing. I'm like just a random mass, no tone, etc...anyway...I haven't lifted in a long time or really stayed dedicated to a work out, so I need help.
Basically I want to get my flat stomach back, hell a six pack would be great.
I want to tone up my arms, I don't think they'll get much bigger since its not the way I'm built, I want to get my chest nicer.
Now here is the tricky part, I mainly have to do the work outs at my house and I don't have any work out equipment, I have me, I've started push ups, sit ups, I'm getting a pull up bar, and I have 25 lbs. dumb bells.
So far my work out has been 4 sets of 25 push ups, 2 sets of 25 push ups, and 1 set of 25 for each arm with the dumb bells. I know its sad but I'm starting at the basics I really haven't worked out in forever.
I want to be were I was at in high school, I was benching 225 and I looked healthy, its sad to think my younger self would beat my ass.
I don't know anything what so ever about supplements or all this other random **** I hear people talk about. I just wanna get healthy and have a nice body that I'm happy with again.
And of course pictures to get an idea of what I'm working with...lol
So is this mainly with food? Basically make sure I don't eat like a fatty like I always have, haha.
That's a good place to start! (i.e. taking the fattier foods out from your diet).
Once you establish a baseline # of kcals you take in a day, you can start to modify it using real numbers. You need to know if you're taking in 3500 kcal/day or 5000 kcal/day (or more?) or else you won't know how far/much to modify it.
The ADA recommends that for a "reasonably sized adult", the intake should be around 2400 kcal/day, so that should be your goal (depending on how tall you are...so how tall are you?).
Gram for gram, fat has more calories than carbs/protein (9 kcal/gm for fat vs. 4 kcal/gm for carbs/protein), but in addition to just the raw # of calories, you'll have to consider the "type" of calorie because not all calories are created equal. With the high-fat content foods, there's typically an increased cardiovascular risk because of all the concurrent cholesterol with these types of foods.
Moreover, carbs require fewer metabolic steps to be converted into and stored as fat (whereas fat is just stored directly as...well...fat) when compared the protein/amino acids, and this was the crux of the Atkins approach (which was flawed, but we won't get into that here).
So if you're truly trying to cut fat from your body, start trimming the calories but then also start eliminating the "bad" calories from your diet. But eat a sensible/balanced diet. I'm not advocating a pure-protein diet (there are bad side effects to protein overload as well), but one balanced with veggies, complex carbs, and a wee bit of fat.
That's a good place to start! (i.e. taking the fattier foods out from your diet).
Once you establish a baseline # of kcals you take in a day, you can start to modify it using real numbers. You need to know if you're taking in 3500 kcal/day or 5000 kcal/day (or more?) or else you won't know how far/much to modify it.
The ADA recommends that for a "reasonably sized adult", the intake should be around 2400 kcal/day, so that should be your goal (depending on how tall you are...so how tall are you?).
Gram for gram, fat has more calories than carbs/protein (9 kcal/gm for fat vs. 4 kcal/gm for carbs/protein), but in addition to just the raw # of calories, you'll have to consider the "type" of calorie because not all calories are created equal. With the high-fat content foods, there's typically an increased cardiovascular risk because of all the concurrent cholesterol with these types of foods.
Moreover, carbs require fewer metabolic steps to be converted into and stored as fat (whereas fat is just stored directly as...well...fat) when compared the protein/amino acids, and this was the crux of the Atkins approach (which was flawed, but we won't get into that here).
So if you're truly trying to cut fat from your body, start trimming the calories but then also start eliminating the "bad" calories from your diet. But eat a sensible/balanced diet. I'm not advocating a pure-protein diet (there are bad side effects to protein overload as well), but one balanced with veggies, complex carbs, and a wee bit of fat.
I'm 6'3, 185 lbs, my calorie intake for the day is way past 8000, lmao. That was my first step to stop eating all the nasty **** and the amount I eat. I literally eat all day, its really amazing I'm not a huge fat ass at this point.
And to surfcity, no I'm not hairy arm guy, and secondly I'm a man I won't wax or shave or any other girlie **** on my chest, I did that when I was in high school, lol. Maybe when/if I get a body I can be proud of I'd do that **** again, lol.
This is the first day of my diet, I'm keeping like a little journal. So far for breakfast I ate a protein bar, a turkey sandwich and I'm drinking a gatorade, its 800 calories, 52g of protein, and 17.6 Total Fat.
I don't know what numbers I should be monitoring but I'm trying to keep calories under 2500.
Get your diet in check....you SHOULD be eating all day. But it should be good clean, high protein meals. Do cardio (obviously) and bite the bullet and purchase some equipment. You can get a home gym pretty cheap. If not just buy a set of dumbells....you can do most exercises with just these.
research your work outs and like everyone said you need to monitor a diet, depending on the type of physical conditioning that you are doing will determine the calorie intake. if you take in too little the muscles you are trying to gain will be eaten by your body and if you take in too much the rest will be stored as fat. but the biggest things are a diet, vitamins, and rest
I'm 6'3, 185 lbs, my calorie intake for the day is way past 8000, lmao. That was my first step to stop eating all the nasty **** and the amount I eat. I literally eat all day, its really amazing I'm not a huge fat ass at this point.
I don't know what numbers I should be monitoring but I'm trying to keep calories under 2500.
Slow 'n' go. Don't drop from 8000kcal down to <2500kcal all at once. Your body won't support that. Instead, drop maybe 500-800 kcal every day or two (or three). If you go from 8000 down to 2000kcal, 2 things can happen:
1) You might binge to recover what your body detects is "starvation".
2) Your body may go into "storage mode" and save up more of the calories as fat.
Really, at 6'3" 185lbs (which isn't bad, actually), you can probably get away with taking about 3000kcal/day and be just fine.
8000 cals a day? I highly doubt that. What do you eat for dinner, a whole cheesecake? Start a journal on fitday.com and track everything you eat. Like others have suggested, figure out your maintenance calorie level and work from there.
Second, buy a gym membership. Those 25lb dumbbells aren't going to get you very far. Then research some popular weight lifting routines, dont try to put together your own. Type "starting strength routine" into google. That's where I suggest you start. It's a 3 day/week routine and relatively low volume.
8000 cals a day? I highly doubt that. What do you eat for dinner, a whole cheesecake? Start a journal on fitday.com and track everything you eat. Like others have suggested, figure out your maintenance calorie level and work from there.
Second, buy a gym membership. Those 25lb dumbbells aren't going to get you very far. Then research some popular weight lifting routines, dont try to put together your own. Type "starting strength routine" into google. That's where I suggest you start. It's a 3 day/week routine and relatively low volume.
If I listed what I eat in a day, 1) you'd know where my paycheck went, 2) You'd kill yourself 3) it'd sound delicious! lol
But ya I've already substantially trimmed down my calorie intake and I'm avoiding the **** foods I used to eat. This is the first time in years that I haven't had mcdonalds for lunch or a soda!
So I need help...
