Hi, plece help me

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phenomanal

0
Hi, i'm Stan, i don't really know what to doo. I was once 15, Fat 5 Feet 5 and weighted 105kg. I one day realized, i have to loose Fat, or i always gonna be the guy who i am, well i did it, 2 Years later i am 6 Feet, 82kg and still i have problems with my weight. On my Belly is still Fat, sure i work out now so my arms are pretty ok for me, but my legs and stomek is just not right...I worked all the years, i made so much sacrifices, i worked my butt bloody, but still i don't have a six pack, what have i to do that finally get a Six Pack? To finally find peace. I will doo anything, i doo whatever training it takes, whatever i have to eat and not to eat, just tell me, there are so much theories, everyboy seems to have his own, please help my, i just want to know what to do.

Thanks very much and sorry if this is the wrong Topic, i just am so despered. if needed, i can make a picture of me.
 
What is your exercise routine?
What is your diet like?
 
1 Day i make different ways of Crunches for ca. 25min
Day 2 i Jogg about 2km and workout my arms

I don^t have a really diet, i just try to eat right, and i uitted when i was 15 Coke forever, and since than i never drunk a little bit Coke. Also i try don^t to eat thinks like Twixx, but sometimes i like to have a Ice.
 
phenomanal said:
1 Day i make different ways of Crunches for ca. 25min
Day 2 i Jogg about 2km and workout my arms

I don^t have a really diet, i just try to eat right, and i uitted when i was 15 Coke forever, and since than i never drunk a little bit Coke. Also i try don^t to eat thinks like Twixx, but sometimes i like to have a Ice.
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Are you really 6 ft, 82kg, age 17?

Lieing gets you nowhere.
 
Well i am not from USA, so i am not sure how much 6 Feet ist, but if it is ca. 180 than yes. And yes i am for sure 82 and 17
 
Wow 6? I only speak 3 and English not so strong on the paper^^, i also speak german since i grew up here, and i speak my Language from my Country Serbia, serbish.
 
phenomanal said:
Wow 6? I only speak 3 and English not so strong on the paper^^, i also speak german since i grew up here, and i speak my Language from my Coutnry Serbia, serbish.
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Serbian is the language is Serbia :). Statistically, you are not overweight, your BMI is in the healthiest possible range.

If you want a "six pack", you need to cut down, which means eating less and moving more. You need to eat roughly 500 calories each day, and exercise for at least 30 minutes daily.

Twice a week, do some [H]igh ntensity nterval [T]raining (HIIT) http://training.fitness.com/interval-training/hitt-explained-18503.html

3 times a week, go to the gym, interchanging between muscle groups each day.

One rest day per week.

I suggest you start on a diet, consisting of 6 small meals, and 2 litres of water a day.

A meal when you get up
Mid Morning
Lunch
Afternoon
Dinner

No food AFTER 9 at night.
No snacks, junk food, chocolate, sweets, crisps, fizzy drinks etc.
 
Thanks, so just 500kcal a day? That is hard, but no problem.

Ok this training sounds good.

I have 3 questions

1.what should be in the meals, and how big?
2.is it ok when i go to Jogg in the Midnight? Because i just love it, it is cold, nobody is there, just you with yourself.
3.How muc does it cost, to be signed ina gy, average?

Oh btw, if you need a picture, to know how i look, i could load one up.
 
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phenomanal said:
Thanks, so just 500kcal a day? That is hard, but no problem.

Ok this training sounds good.

I have 3 questions

1.what should be in the meals, and how big?
2.is it ok when i go to Jogg in the Midnight? Because i just love it, it is cold, nobody is there, just you with yourself.
3.How muc does it cost, to be signed ina gy, average?

Oh btw, if you need a picture, to know how i look, i could load one up.
Click to expand...

A picture would be helpful.

I DIDNT MEAN EAT 500 CALORIES A DAY! STOP THIS IMMEDIATELY
You need to eat 500 calories LESS than usual. Understand?

1. Your daily intake should contain 40% Protein / 30% Carbohydrate / 30% Fat / 10% What you want.

A daily meal for ME, I'm also losing weight.:

#1 (When I get up):
50g Homemade Muesli (Oats/Sultanas/Sesame Seeds/ Dried prune.
100ml 2% Fat Milk

#2 (11am):
Apple
2 Strawberries

#3 (1pm):
40g WHOLEMEAL pasta/rice.
75g of TUNA/QUORN/ANY COMPLETE PROTEIN SOURCE.

#4 (4pm, post workout)
Banana

#5 (6pm)
Fresh Fish/Meat + Broccoli/Asparagus/Salad (no oil).

#6 (7:30pm)
1/4 Melon.

2. No, it isn't really a good idea to run at midnight, I understand, I always want to run alone because I'm embarrassed, noone watching me sweat on the road, when i'm really really tired. But you shouldnt run on an empty stomach, and you shouldnt be eating anything after 8 at night.

3. For me, in London, it costs me £2 to sign up, then £2 more every time I go to use the gym, because I go to school and my mum is on tax support. So for me, it's like 2.1 euros to join, but every gym varies, and shouldn't be too expensive.

Good luck, and don't starve yourself with 500 calories!
 
http:

//img17.imageshack.us/img17/7003/18032009453n.jpg

That is me, my body with all the Fat^^.

Since i can't give URL's i had to post it that way.
 
How about if i go to Jogging after i eat The Müesli, i normaly stand up on 8 or 9em
 
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