Help me setup a fitness plan

20 years old
6'3 255lbs
Never worked out before

Goal is to lose double chin and stomach fat but at the same time gain muscle. Trying to get this done in 90days

What kind of products do I buy and what kind of foods do I eat?

I work 11 hours day 6 days a week so hitting the gym everyday will be hard.

I wouldn't purchase anything other than a multi vitamin until you can commit to a steady gym schedule and make it a habit.

Instead start with your diet and just focus on getting to the gym an hour a day. If that is to much time check out the crossfit websites. The workouts in there are condensed down to 20-30 minutes a piece. They are some kick ass programs though. Not easy at all.

If you do have the time go to bodybuilding.com and check out programs that are on there. Tons of free ones are listed. You should be able to find one that is right for you.

Log your calories and daily exercise.  Any type of exercise but like K Train said..... consistent.

P90 or Insanity................

I'm not training anybody for a while.

My last trainee FLEED like after 3 days.

 

If you demonstrate some effort............ I will reciprocate.

But I got burned with smalltimer.......... Dude evaporated when it came time to work.

Show some love.

Okay........... if you are serious............. you will post your stuff.

Post your eating and exercising here in this thread.

I'll chime in if  you can not be a box.

Ya.........I'm Boss...........

Post it.

Post everytthing you eat.............. HERE........

And whatever exercise you do.

We'll fix this pronto.

Giving smallttimer a chance.............

I'll help............ but had to give Smalltimer a chance.

If he can't report back in with something athletic...... gonna need a new trainee.

MOfo....... freaking DIPPED?????

 

move more and eat less

If you are looking to lose fat, move more eat less, is the worst advice you will ever hear

Dont worry about any exercise at all. Walk 2 miles per day+, at a normal pace

Cut all sugar from your diet. This will 'fix' your problem, as your body will do ALL the work for you. Its called ketosis, you can self induce it by dumping all sugars from your diet (including natural sugars like fruit has, fructose). This will allow your body to use up all your stored fat for energy, and if eating no carbs/high protein, you wont store anymore fat

Good luck, theres a couple threads in this forum about this

I lost 75lbs with no exercise in about seven months. Easiest thing ive ever done

 Poetic.

I agree with cutting out sugar.  Simply put it is almost always the culprit to weight gain.  The spikes in blood sugar level is just killer on your metabolism.  After you cut this out next would be any fried foods.  The final cut is any alcohol.

I honestly believe in weight training though.  If you want lean muscle walking 2 miles a day is good but it will produce very little lean muscle compared to weight training.

We are all busy and you just got to make time for the gym.  BOL!

Oh yeah... move more and eat less is really bad advice unless you are looking at short term gains.  You feed muscle and starve fat.  You will need to know the difference between carbs and protein and how it metabolises with your body.  Trial and error and you will figure out what works best for you.  I try to maintain a 1:1 ratio through the day but 2:1 right before a workout and 3:1 right after a workout and closer to 1:1.5 to 1:2 the rest of the day to balance things out.  at the end of the day you want you metabolism to do most of the work and most people have broke theirs long ago with the junk we all eat.  BOL!

The problem with cutting carbs out completely is that one of the side effects is lean muscle canibalization.  I want to drop weight too but the right type of weight.  Muscle burns more calories than fat so you want to cut the fat and not the muscle.  In other to do this you still need to consume carbs but also have to have a high protein diet.  I watch very closely what I eat to get to the 1:1 ratio and I admit I often fail and are closer to a 1.2:1 ratio.  Something I have to continue to work on.

Jesron, what type of carbs and proteins are you eating? what is a typical B/L/D look like each day? what snacks in between?

I eat bacon and eggs for bfast. Usually an omelete with green pepps n onion, sausage and tomato, sometimes if im feeling frisky, i add cheese

I make a rad protein snakc with almonds, almond meal, raw pumpkin seeds raw sunflower seeds, coconut oil and honey, and ill snack on that if im hungry or tired throughout the day. Hard boiled egg or a piece of fruit, but i never eat lunch anymore.

Supper is usually a steak and salad, or a blt with chix breast instead of bread, or canned salmon salad, or chix/bacon/avacado/red onion/walnut/granny smit apple salad.

I rarely eat carbs, and when i do they are from fruit/veggies, so long as they are natural n fiberous

Jerson, i dont get the insinuation that no carbs= lean muscle burn. I feed um protein. Dont sleep on almond butter. I kinda peaked on weight loss and im certain that is from packing muscle on while shedding fat, i have gotten bigger and leaner eating like this, some of my old fatty gear fits me again.

Ive eaten some sugar over the holidays, and it makes me feel terrible now, high protein and high fat keeps you feeling full and gives me tons of energy

When i say no exercise, i dont mean not to do anything exercisey, just saying that the exercise is not for fat loss, diet does that, exercise is for building muscle, which isnt any problem for me as i do more then enough activity over the course of my day

We got all extremes in this one.

Jeson probably lifting a lot and on a serious lifting schedule.

For most people, would think just stop eating crap and see good results.

Fried can you help me too? I'm 24, 6'4 255 lbs. Go to gym 5 days a week. Mostly old college football workouts which include heavy lifting. I have a lot of fat and just want to be lean so I can run again and get girls like I did in college. I am very driven and am not afraid to sacrafice to get results. I need a new diet. And lifting/training program. Please help sir

What kept you lean in college?

Running did.

If you already have muscle fibers which you no doubt do from playing ball.......... hitting them every two days is counterproductive if ask me. 

That P90x type stuff works.  But can probably skip all that and just run every other day.

For upper body........ all I do is pullups and pushups every few or more days.  Done in 15-20 minutes.  But hit them fairly hard.  At least the pullup part.

But do go out of my way to keep the metabolism up.  Nothing too strenous but do some floorwork every day.  Sometimes it's 20 minutes, sometimes it's 2 minutes but always do something.

For lower body...... do some pretty advanced stuff but it's mostly sprinting.

Anybody with any type of background at all can jack up upper body in couple weeks.

Core and legs run the show tho and is way more important.

But seems like people still mess with bench press and crap and call that a workout.  It's not a workout.  Gotta hit the legs and core to get anything done.

I think my diet is more important for me to lose weight. Like I have to get to 220 or my doc said I wont be able to walk when I'm 40. I got 2 knee surgerys