Looking for some help

P

PeteTheMan

0
Hey im 17 6'4 245lbs and 25 % body fat

most of the body fat i do have now is in the chest + stomach im trying to slim down chest and stomach i have lots of accses to gyms but i need a good rutine.

Im very atletic i can play every sport good i just cant burn this extra fat off. Im naturaly big my bones are big my body is huge naturaly and i have lots of muscle its just not fully toned out.

I have cut down my cals to about 1500 per day no sweets or anything. I usualy have a YOP in the morning and a sandwich with meat + letus at lunch and my mom usualy makes soup and other foods depending what days and then i would have a small snack befor i go to bed. i eat no suger/sweets at all i strated this last 2 weeks.

Im looking for some help on what will accutaly work and im not usaing anything to help as in creatine I want this natural.

Like i said im massive i can alreayd bench 220 and ive only been working out for a few weeks just not toned. looking for a goo rutine. plz help me out.


Ive been told i have a amazing body to work out with and if i try i can be huge like pro body builders but im not anting this just to tone what i alreayd have and i can be an amazing offencie linemen :/
 
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Sounds to me like you're actually eating too little. 1500 calories is not much for a 245 pound guy. I calculate your BMR to be 2000 calories, and that's just what your body burns at total rest. Add activity in and you're probably needing 3500 calories per day just to maintain your current weight. To lose weight from there you'll need to just subtract 500 calories, meaning you should be eating more like 3000 calories a day. There are some good online calorie estimators that can help give you more specific numbers, and in many cases it's actually trial and error to figure out the number that works right for you. Divide those up into 5-6 meals per day, because smaller more frequent meals help rev your metabolism.

To lose the fat you'll need to keep hitting the weights and add in some cardiovascular exercise. Cardio is going to be key in burning that fat off. Some people like to HIIT training is best (high intensity interval training), while conventional wisdom says slow and steady exercise (30 min to 1 hour) burns the fat. You may want to do a mix of the two.
 
Aight sounds good yeah i got 60 pounds of body fat (got it mersured) i wanna cut thats down to 30, can you give me some good exercises to get that chest and stomach fat off? thats what im looking for.

Going biking with friends il read when i get back

thanks
 
If you lost 30 pounds of fat you'd be at 8-9% Bodyfat, which is really lean for the average Joe. 20-25 may be a more realistic goal.

What I'm saying is that cardio, nearly any type, is how you're going to get that fat off. No weight training chest or ab exercises will do that for you, although weight training in general can help the process. Biking with friends is a good start, but you have to make sure it's a hard ride and not a leisurely joy ride. Your heart rate needs to be in the training range, which for you is probably 130-150. Depends on how aerobically fit you are, though. Pick an aerobic exercise or two that you like and do them at least 3 times per week for 30-60 minutes per session. Unless you want to try HIIT, which doesn't require quite as long of sessions.
 
trainerbob said:
If you lost 30 pounds of fat you'd be at 8-9% Bodyfat, which is really lean for the average Joe. 20-25 may be a more realistic goal.

What I'm saying is that cardio, nearly any type, is how you're going to get that fat off. No weight training chest or ab exercises will do that for you, although weight training in general can help the process. Biking with friends is a good start, but you have to make sure it's a hard ride and not a leisurely joy ride. Your heart rate needs to be in the training range, which for you is probably 130-150. Depends on how aerobically fit you are, though. Pick an aerobic exercise or two that you like and do them at least 3 times per week for 30-60 minutes per session. Unless you want to try HIIT, which doesn't require quite as long of sessions.
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yeah aight well low weight high rep would burn lots of fat right as in weight traning i just wanna tone the muscles i already got and then if i want more il just do high weight low reps but i got yeah thanks.


And i bike few times a week with friedns extream mountain biking
 
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