Lose weight and gain muscle?

[colt45]

Hi all,

I am 32 yrs old and have let myself go down.

Firstly my whole life I was about 160 - 165 pounds 5ft 11inches and not much muscle, but strong.

When I was about 25, 26 I quit smoking and started taking phosphagain and working out a little at home. well, needless to say I gained up to about 190 pounds of fat and a little muscle after about 14 months I was week and dumb and started smoking again and quit working out for good.

well, I have quit smoking for good now it has been a year and I am up to 223 pounds and have started working out at a gym, but my question is is what is best to loose the weight and gain musle, I don't want to be huge just well formed and I guess buff

What I am doing is taking "Ripped Fuel Extreme", "Amino 1500" and just starting Extreme Orange Advanced Preworkout Drink and creatine powder.

I workout everyday, run 15 minutes at 4 mph then workout for 1 hour then ride a bike for 10 minutes, and am starting to eat 6 times a day - breakfast, small snack, lunch, small snack, supper, small snack.

Does this sound right to you or can you give me pointers to do something different, I want to loose the weight and gain the muscle but not get huge.

My chest and abs are the most important as my chest is big(fat) and I have small abs under the beer bellywhich I have quit drinking also)

Any help or pointers will be greatly appreciated.

Thanks and bset regards,
Colt45

 

[marcerrin]

The only problem I see is the supplements your taking. Alot of those supplements add alot of water weight.
The most success Ive had helping people who want to lose weight and gain muscle has been a two phase system. The reason for this is motivation.
First concentrate on losing the weight. Eating 6 meals a day is fine, but what are you eating? Cut down on your carbs, but I typically dont recommend a full Atkins diet. Maybe try a modified South Beach diet.
Try getting a little more cardio in if you feel comfortable with it. Try some HIIT training. Sprints with some jogging mixed in. Basketball and soccer are good examples. Stay strict on your sweat time, and if you enjoy lifting wieghts Id stick with light weight, at a high reps till you get your weight down. Its hard to stay motivated when your not actually seeing results on the scale.
This is only my humble opinion, Im not an expert. I've helped alot of people get in shape, and so far Ive had good results.

 

[alanm]

The answer is simple
The human body has evolved over millions of years. It is extremely complex and efficient at what it does. In normal functioning bodies it doesn't need any help. It needs a balanced diet and it will do the rest. Athletes who are performing at extreme levels may get benefits, but you and me, I don't think so. Obviously the manufacturers of these drugs tell you all sorts, they are trying to make a profit.
If you want to lose weight eat less than your body needs, simple.
You ned to workout aerobically (this is apparently the best fat burning zone)about 30 minutes a day. Aerobically means having your heartrate at somewhere between 60 and 85 of its max based on your age less 50. That seems to be the normal guidelines.
Like I said before your body is an efficient machine, and you can harm yourself with excesses of vitamins for example especially the ones that are fat soluble.
Read the atricle at this shortcut
This gives you an idea what the liver does. By taking supplements and excesses of protein you can mess with the balance of this particular organ.
I have lost 15kg over the past 18 months. I was a couch potato until I turned 50 Pot belly etc. I changed my diet slightly cut out excess fat stopped eating crap, takeaways etc and started spinning. I still have a couple of beers every day even though I probably shouldn't.

Read the following link
Even though this article is about a woman the general info is sound advice.
Finally the changes you make need to be long term. You don't want to be taking supplements for the rest of your life. Get a diet and fitness regime you can maintain forever it's the only way to do it.
Good luck.
I am also not an expert just sensible.
alanm

 

[colt45]

Thanks...

Hi,

Thanks for the replies..

I am really pleased with the results I see

I have cut out the supplements and just take the ripped..

But I am now down to 217.5 and I see the size differance bigtime!

I am eating nothing but healthy foods, I have cut out fats and lowered my carbs drink nothing but water and am running longer...

I think if I keep going at this rate in two more weeks i will be doing pretty good..

But I am wanting to get my body fat down to 10% or lower, but I have to buy one of those body fat checkers, I wish I would have done this before starting so I could have seen from the beginning..

Any way thanks again for the replies I have taken in what is suggested to even better my training..

Best regards,
Colt45

P.S. I will post before and after pictures soon, as I know I will be a success story that will motivate many just from the two week results I see now...