Thread: Help PLZ!!

Training 101

start here

is that where you started?

Wow...A lotta good stuff!! Thanks that helps a lot!!

Originally Posted by ForemanRules

Training 101

start here

I would also highly suggest the diet & nutrition section and the stickies there. Lowering your body fat is going to be paramount. At 20%, you still have a ways to go if you want visible abs, but it's closer than you think if you really buck up with your diet plan.

CowPimp, would abs basically be made from the diet or the work outs?.

Originally Posted by DiGiTaL

CowPimp, would abs basically be made from the diet or the work outs?.

Both play a part. You can be small and have visible ab musculature if you are lean enough though. I would say body fat level is the ultimate deciding factor, and diet is usually the bottleneck when it comes to fat loss. However, both diet and exercise make for the best results.

shit, my body fat is at 23.5%. went from a 34.5% to 23.5 but i still see no abs and i still look a little chubby. As you may see in my signature its my major goal to get even just a little tiny visible abs. Lol just to make me happy. ...Should i still keep on losing weight. By the way, i use Gopro's P/RR/S routine and i work on my abs 3 times a week (my off days). :'(

Originally Posted by DiGiTaL

shit, my body fat is at 23.5%. went from a 34.5% to 23.5 but i still see no abs and i still look a little chubby. As you may see in my signature its my major goal to get even just a little tiny visible abs. Lol just to make me happy. ...Should i still keep on losing weight. By the way, i use Gopro's P/RR/S routine and i work on my abs 3 times a week (my off days). :'(

Usually you need to get around 10% or even lower to see your abs.

okay, thanks. Im now going back to cutting again. Hopefully this time i can keep up with my diet.. Just one last questions, if i keep my diet and eat healthy and keep up with my work out, approximiatly how long would it take me to drop %13 BF?.

Edit And im thinking of getting Tom venuto's book. there is a lot testimonials about it and that its good for fat loss.

Originally Posted by lufofmylife

Okay the story goes....I recently lost 20 pounds. I NEED to tone up. I know in order for me to get better results I have to keep up with Cardio. I am running about 3 miles. I want to loose some more weight and get a killer bod!!! I am really focusing on lowering my body fat percentage. Can someone help me come up with a weight lifting routine and give me advice on where I should go from here. Oh and what should my calorie intake be about.
My Stats....130 Pounds
5'4" =>Hight
My BF% is about 20%?
I want to work on my abs especially! I would like a somewhat flat tummy and to get rid of my so called "love handles"
All the help I can get is greatly appreciated!!!

muscles grow and shrink, they do not tone .

you don't have to keep up with cardio to get better results. cardio is great for your overall cardiovascular health but diet is more important bar none when it comes to dropping bf%.

1690 is a VERY ROUGH estimate as to what your daily calorie intake should be. if after 2 weeks you're not budging...drop it by 10%. if after two weeks you've lost more than 4lbs...increase calories by 5-10%.

working your abs will not get rid of your love handles. love handles are a function of a faulty diet. check out the training and nutrition stickies. best of luck to you.

digital, i was at 11-12% bodyfat when i started to cut, i had a visible 2 pack, and it is taking me more than one month to have the abs i want, but i am lsoing 1.5-2 lbs a week. I think i started at 165 (give or take) and im now at 159.