Thread: first time posting: need tips on fat lose and muscle building

Well first off I would go to the nutrition part and read the stickies at the top of the page and go from there. I would like to see what your weight program looks like also and go from there.

Dude, 5 pounds in 4 weeks is not bad going if you ask me. These things take time and effort, set up a good program, get your diet in check, and exercise a little PATIENCE.

Originally Posted by Gazhole

Dude, 5 pounds in 4 weeks is not bad going if you ask me. These things take time and effort, set up a good program, get your diet in check, and exercise a little PATIENCE.

I totally agree, the healthy amount of weight lost per week shouldn't be anymore than 2lbs per week.

okay thanks guys.. im thinking of a diet plan also.. im going to have 3 protein whey shakes one when i wake up one after i work out and one before i go to bed.. is that okay? and are they supposed to be meal replacements? also is it okay to eat red meats aka steak? if i can just get a breif layout of what i should be eating and how many tiems a day that would be great. thanks guys

What does your workout look like?

I think replacing 2 meals with protein shakes is good, however I feel whenever you get up for breakfast theres no reason to drink one in place of eating. This should be your biggest meal of the day so dont skip out on it by drinking a miserable shake.

my work out right now is.. i start with benching x10 x3 sets, then i do curls with the bar x10 x3 sets, then i do fore arms with a dumb bell x10 x3 sets, then i do shoulder pulldowns x10 x2 sets in the front x10 x2 sets behind my head, then i do 100 crunches 25 twist crunches to the left 25 twist crunches to the right, then i do some legs, after that i go run 1 mile on the pro-form carb counter machine on the 1st recomended workout( the workout consists of starting out at easy resistance then raising then back down again ect.. till a mile is done.) then i had my proten shake that i mixed with Oranje juice, one bannana and 4 small carrots. ( and thats the work out i had today)

I woke up at 12 today and has a turkey bolognia sanwich with wheat bread and huney mustard worked out at around 2 finished at 315-330 had my shake and now its 406.. theres my work out and if you can tell me what i should be looking at t eat for the rest of the day that would be great. I have i grilled chicken salad in the fridge waiting for me .. thanks for the help

oh and i also had an apple after the sanwich.

and orange juice lol.

You need to read the stickies in this section and the diet & nutrition section:

Training 101
Designing training routines by Cowpimp
Guide to Cutting, Bulking & Maintenance

okay awsome thanks..i am 171 pounds today.. im going to post me weight next week for poeple that are interested.. thabks for all the help and wish me good luck.

your weight program is not good, read the stickies