Help Needed!!

N

NBS 4life

0
Welcome, dont ever give up! I will reply with a better post when I have some more time, that is if the others havent already answered your question.
 
Well first off congrats on your weight loss. Looks like you're headed in the right direction.

What you eat is going to affect your results in a big way. I suggest eating clean. It's a lifestyle not a diet, as you probably now most diets don't work. You have to make lifestyle changes. Google "eating clean" and read up.

Work out wise you'll need to step it up big time. It's time to gain some muscle while getting rid of fat. Don't be afraid of free weights. You'll get faster results by using these because they work primary and secondary muscles. Also don't skip out on legs!!! I know you're focus is on your upper body but legs are very important. Doing squats (with good form) will give you gains in other areas also.

Below is some good info from one of my buddies:

Here is a calorie calculator :

For those who want to gain slowly, eating 10% over maintenance during training days (that's including calories burned during your activities) and 10% under maintenance during off-days can lead to pretty clean gains in the long term. Aiming at 2-4 lbs per month (the higher part is for those new at this) is a good goal. It might seem slow to some people, but over a year, we're looking at 24-48 lbs if you gain all the time, which is pretty good.

For those who want to gain faster (those who can afford it the most are the skinny guys that always have been skinny, have a really fast metabolism and can go for a long time without eating, it will be a lot easier for them to lose the excess fat), you could aim at 1-2 lbs per week. You could eat the same amount of food everyday if you want, but I would just take out the Pre Work Out drink/meal on days off.

Whatever you do, the excess calories should come from the "energy-providing" macronutrients (fats and carbs, the only usable sources of energy by the body). Protein can stay the same or higher if you want to, but the excess protein will be turned to energy (inefficiently) and it will be a costy source of energy. This process is called gluconeogenesis and only 60% of the energy found in your excess protein will be converted to glucose because of the thermic effect of food. It can be an advantage when dieting though. You could replace some cals from carbs by protein and if you replace 50g of carbs with 50g of protein, your body will only have the energy equivalent of 30 g of carbs (60% of it).

As far as cutting goes, you just have to lower the carbs a little at first, then fats, until you lose 1-2 lbs per week (that's if you're not overly fat, people over 25-30% of bodyfat can lose way faster).
 
David Bowie said:
I didn't think nudity was allowed on this site. But that's cool with me!

My ex used to wear push up bras to make them look bigger. But she was skinny. You're a tad chubbier.
But don't stress out just bcuz you got small boobs. Most girls will fill out more well into their 20's. Now what does that ass look like???!!!
Click to expand...

You can't be serious.

My goodness I hope you are just stupid and did not read his post correctly. Because he asking for advice on how to fix the problem and comments like that shouldn't belong on a fitness website.

But I hope you made a mistake. :(
 
TheDiesel said:
Well first off congrats on your weight loss. Looks like you're headed in the right direction.

What you eat is going to affect your results in a big way. I suggest eating clean. It's a lifestyle not a diet, as you probably now most diets don't work. You have to make lifestyle changes. Google "eating clean" and read up.

Work out wise you'll need to step it up big time. It's time to gain some muscle while getting rid of fat. Don't be afraid of free weights. You'll get faster results by using these because they work primary and secondary muscles. Also don't skip out on legs!!! I know you're focus is on your upper body but legs are very important. Doing squats (with good form) will give you gains in other areas also.

Below is some good info from one of my buddies:
Here is a calorie calculator :

For those who want to gain slowly, eating 10% over maintenance during training days (that's including calories burned during your activities) and 10% under maintenance during off-days can lead to pretty clean gains in the long term. Aiming at 2-4 lbs per month (the higher part is for those new at this) is a good goal. It might seem slow to some people, but over a year, we're looking at 24-48 lbs if you gain all the time, which is pretty good.

For those who want to gain faster (those who can afford it the most are the skinny guys that always have been skinny, have a really fast metabolism and can go for a long time without eating, it will be a lot easier for them to lose the excess fat), you could aim at 1-2 lbs per week. You could eat the same amount of food everyday if you want, but I would just take out the Pre Work Out drink/meal on days off.

Whatever you do, the excess calories should come from the "energy-providing" macronutrients (fats and carbs, the only usable sources of energy by the body). Protein can stay the same or higher if you want to, but the excess protein will be turned to energy (inefficiently) and it will be a costy source of energy. This process is called gluconeogenesis and only 60% of the energy found in your excess protein will be converted to glucose because of the thermic effect of food. It can be an advantage when dieting though. You could replace some cals from carbs by protein and if you replace 50g of carbs with 50g of protein, your body will only have the energy equivalent of 30 g of carbs (60% of it).

As far as cutting goes, you just have to lower the carbs a little at first, then fats, until you lose 1-2 lbs per week (that's if you're not overly fat, people over 25-30% of bodyfat can lose way faster).
Click to expand...



Thx Diesel.....
I'll try y best to change my lifestyle....
ps :will try to post new pics every two weeks....:beerchug:
 
Awesome man, will look forward to seeing you evolve, Thediesal gave you some good info there. Dont forget to read all the stickies thorougly.
 
First of all, congrats on already having lost 24 pounds! Good luck on losing the rest! Follow the advice theDiesel and the others gave you, start working out a little more and you'll be fine!

We realize English is not your native language, so don't worry about grammar and spelling. We'll figure out what you're saying or asking!
 
giving up means you don't reach your goal.

If you tell yourself that's unacceptable, you will never give up.

good luck, but, luck has nothing to do with it.
 
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