[Pics] My current state - what to do?

Nitrojan · 7 Jul 2009 at 17:32

Right ok, a little about myself to start. I'm nearly 17 and quite frankly I have always been slightly on the large/fat side (whatever you want to call it) however have recently just purchased a bench and a set of weights along with a treadmill for my 'home gym'.

The following are a set of pictures of me as I am at this current moment and I'm hoping that some of the more experienced guys could help me by advising me where to start when it comes to fat loss -> becoming leaner/ripped.

My main goal firstly is to lose the belly-fat and tone up and then finally move on to building that muscle to hopefully get my body looking better than it does now! Obviously I aim to lose the weight as fast as possible however my long term target is that I aim to be ripped and fat-free (well.. you get the picture) by this time next year if possible?

I have been looking into the Velocity Diet and the Keto diet but i'm slightly unsure due to my age and what-not. I would really appreciate anyone that could help me out here

Thanks guys

DanH84 · 7 Jul 2009 at 17:39

No need at all for the velocity diet in your situation in my opinion. just read up on the sticky about healthy eating, fix your diet and get a safe and sensible weights/cardio routine (from sticky) and you'll be feeling and looking loads better in no time.

Buffman · 7 Jul 2009 at 17:48

Dont look too bad, maybe cut calories below maintenance for a 4 weeks with a combined weights/cardio split then look to do a lean bulk. I couldn't handle a no carb diet tbh and it's not really required at your stage, it may however help in fat loss. Post up your daily diet if you're concerned what you currently eat.

DarkShadow · 7 Jul 2009 at 17:53

http://forums.overclockers.co.uk/showpost.php?p=14063097&postcount=928

http://forums.overclockers.co.uk/showpost.php?p=14429898&postcount=1290

http://forums.overclockers.co.uk/showpost.php?p=14069906&postcount=948

All you need to know. They key is to be patient and create a calorie deficit of 1-2lb per week. Once you lose the puppy fat, start bulking. Don't mess around with these poncy diets. Just create a deficit of 500-600 kcals per day.

Nitrojan · 7 Jul 2009 at 17:55

That's the thing - my diet is all over the place. I usually just pick at things

I really need to sort out a diet however that is the thing that really confuses and frustrates me. Once I have a diet written down on paper then that's a different story and i'm completely dedicated to sticking to it. It's just knowing the right amounts of this and that to include within the diet that really gets me going - I haven't a clue!

DarkShadow · 7 Jul 2009 at 17:57

Read this: http://www.theloseweightdiet.com/

Nitrojan · 7 Jul 2009 at 19:17

Cheers to everyone that's helped

Nitrojan · 7 Jul 2009 at 19:39

Right, I've looked at what everyone has been saying and have begun work on a diet and workout routine. Just wondering if some of you could take a quick look over it and tell me if there's anything that I could maybe change/improve?

Monday
3 x Failure Wide grip chin ups
3 x 10 Flat Bench Press
3 x 10 Incline Dumbbell Bench
3 x 10 Skull Crushers
3 x 10 Tricep Extension
3 x 10 Dumbbell fly
Tuesday HIIT
Wednesday
3 x Failure Wide grip chin ups
3 x 10 Deadlifts
3 x 10 One arm Dumbbell rows
3 x 10 Standing Military press
3 x 10 Standing Lat Raise
Thursday HIIT
Friday
3 x Failure Wide grip chin ups
3 x 10 Barbell Squats
3 x 10 Quad Leg curls
3 x 10 Hamstring Leg curls
4 x 10 Calf Raises
Saturday Rest
Sunday Rest

As for diet - im still in the process of this however have come up with these calculations..

Weight: 144.4 lb

Protein: 144g 577.6 kcal
Fat: 70g 633.9 kcal
Carbs: 225g 901.5 kcal

Daily Maintenance level: 2613 kcal

Weight loss @ 1lb per week: 2113 kcal

Any advice would be appreciated

thanks.

Big thanks to dark_shadow by the way for all the help he's provided me

Pigeon_Killer · 7 Jul 2009 at 20:07

You don't need to diet you need to eat!

Edit: I'm just under 15st and my maintenance level is just over what you plan to eat for weight loss

Nitrojan · 7 Jul 2009 at 20:12

Im afraid of eating + becoming fatter!

I want to start seeing muscle + less flab!

Pigeon_Killer · 7 Jul 2009 at 20:16

If you lose any more weight people will stop you in the street and give you food

My advice would be to go on a bulk and build a bit of muscle first. If you eat healthily you probably won't gain much fat but if you're unhappy with the way you look after the bulk then go on a cut for a month or two.

Nitrojan · 7 Jul 2009 at 20:18

Ok well, cheers for the advice - I may try bulking however I hear you put a lot of weight on during a bulk and the last thing I want is to look larger than I need to. Maybe cardio before anything - until I at least begin to see some abs?

Buffman · 7 Jul 2009 at 20:22

You're only 144lb? How tall are you? If you're 6ft I would suggest a lean bulk because at 144lb you wont have much muscle on you currently.
Also how did you work out the maintenance level? I could do with another source to check mine (Though from my current diet it appears I'm able to gain weight at ~2750 calories a day at ~173lb).

Nitrojan · 7 Jul 2009 at 20:33

5ft 6"

For the maintenance level I used the calculations on this page: http://www.theloseweightdiet.com/lose-weight2.html

Pigeon_Killer · 7 Jul 2009 at 20:38

That site estimated my daily calorie intake at 3290. That's over a 1000 more than I actually eat! :eek:

Easiest way to find out your maintenance level is to calorie count for a week or two. Write down the nutritional values of everything you eat and see what it comes to.

Nitrojan · 7 Jul 2009 at 20:41

So what do you think I should do?

toxic · 7 Jul 2009 at 21:00

Dont bother counting the numbers...what you need to use is just use ur block on top of your neck

...start eating healthy food and start to try getting into some gym workout routine with a bit of cardio..and a bit of weights. Once you do tghat for a couple of months and build up your fitness and strength a bit...you can look further into it if you want to take it a bit kmroe serious. The way I look at things...you probably spent hours working out what you need to eat and the calories involved...thats allready hours lost working out

Its pretty simple really...eat healthy and workout hard.

Josh107 · 7 Jul 2009 at 21:04

Daily maintenance of 3996 cals for me... Yeah sure...

kefkef · 7 Jul 2009 at 21:06

Eat a sensible diet and commit yourself to the programme you have put up. I left school at 5'7" and 126lbs. Without the use of 'fancy dan' diets (we didn't really have them back then, it was all eat 10 raws eggs a day and as much chicken as you could shovel down you neck) and just commiting to 3 nghts a week in the gym and 4 rugby sessions a week i came out 4 years later at 190lbs and a lot fitter than i started. The main thing at the moment is to commit yourself to getting the physique you want and to put the time and effort in to get there.

Nitrojan · 8 Jul 2009 at 16:20

So what do you reckon I should do? Choose a diet with low carbs/high protein to begin to lose some fat whilst trying to retain or build some muscle or go on a full blown bulk (if I choose this option - I don't want to bulk so much that I look even 'fatter' than I already do

)

Just got my multi-vitamins and whey protein through (isolate) so trying to plan out my diet before I really begin working hard on this plan in the next few days. Got myself a pullup bar for my home gym so that should come in handy

Cheers