TW.com I need your guidance

Greetings,

Let me first introduce myself, the name's Anji, I came in contact with this -quite amazing - community trough TWs.net, so most of you won't know me.
But after seeing some of the astounishing before and afters, because of the help, got me thinking perhaps you guys could help me out.

Anyways, that's that for the introduction, let's get to the point.

information

-200lb
-5'6"
-18years.

Goals:

-160-170lb
-19years.


Questions:

1.How to lose fat
2.How to increase my metabolisme
3.what does the 6meal/day mean ?
4.what should be a good exercise routine for me ?
5.Any extra tips/suggestions are always greatly appreciated.

PICS


19.07.2007
http://img372.imageshack.us/img372/985/img1641he4.jpg
http://img512.imageshack.us/img512/1938/img1642yj9.jpg


Many thanks in advance, and i'll try and keep this thread updated with monthly pics, and let's hope each pic is me with a few less pounds.

Out of curiosity, do you live a pretty sedentary lifestyle at the moment. Like I don't mean to make fun of you but do you spend a lot of time sitting or in front of the computer?

haha, anji you tering belg!
You're more fat then I imagined :s

Damn, you're a short little bastard. But grats on having the gall to post this shit on the forums.

Hope you reach your goal, you fucking dirty terrorist (arab).

I'll give you a 12-week program to kickstart you a little later today

Greetings,

Let me first introduce myself, the name's Anji, I came in contact with this -quite amazing - community trough TWs.net, so most of you won't know me.
But after seeing some of the astounishing before and afters, because of the help, got me thinking perhaps you guys could help me out.

Anyways, that's that for the introduction, let's get to the point.

information

-200lb
-5'6"
-18years.

Goals:

-160-170lb
-19years.


Questions:

1.How to lose fat
2.How to increase my metabolisme
3.what does the 6meal/day mean ?
4.what should be a good exercise routine for me ?
5.Any extra tips/suggestions are always greatly appreciated.

Many thanks in advance, and i'll try and keep this thread updated with monthly pics, and let's hope each pic is me with a few less pounds.

Welcome to TW fitness, we'll make sure your stay is an enjoyable one.

1. You lose fat by exercising. You can think of fat as stored "energy". By using more energy than you get (by eating), you will burn this fat.

2. You increase metabolism with varies things, mostly by gaining muscle mass.

3. I think 6meal/day means eating 6 meals a day. The difference is instead of 2/3 full meals a day, you seperate those out to 6 meals. This way you are constantly supplying your body with nutrients, energy,etc and won't be as hungry. This is better if you need a high calorie intake and you can't stomach alot of food in 2 or 3 meals.

4. That depends on what your goal is. If you want to lose fat, endurance,i would suggest, would be the best way to go. Running, biking, swimming. Maybe even a little weight lifting.

5. Don't ever feel down, you'll get to your goal some day. All you need is willpower/perseverence and you will succeed.

My room mate was 5'6 200. But he was a bodybuilder, a real hulk of a man.

But short. Lols.
Anyway, what someone did here was buy a stationary bike and play video games while riding it next to a fan. After awhile he lost thousands of pounds.

If you dont feel like giving up gaming for going outside, try that out.

My room mate was 5'6 200. But he was a bodybuilder, a real hulk of a man.

But short. Lols.
Anyway, what someone did here was buy a stationary bike and play video games while riding it next to a fan. After awhile he lost thousands of pounds.

If you dont feel like giving up gaming for going outside, try that out.

I know a Dr. who wrote a book about dieting and whatnot, and durring the whole writing process he would do it on a tredmill with a little desk in front of him. He would be walking at a pretty slow pace to be able to type and click and all that but he did lose a good chunk of weight.

So yes, first things first is get physical.

I'm sure belials 12 week program will be good. Even the shittiest of programs if followed correctly will net results in 12 weeks.

Out of curiosity, do you live a pretty sedentary lifestyle at the moment. Like I don't mean to make fun of you but do you spend a lot of time sitting or in front of the computer?

Actually No.

I spend about 2-3 hours MAX at a computer, but the problem is unhealthy food.

I have no idea what's healty and what not. I know "vegetables and fruits etc."

My room mate was 5'6 200. But he was a bodybuilder, a real hulk of a man.

But short. Lols.
Anyway, what someone did here was buy a stationary bike and play video games while riding it next to a fan. After awhile he lost thousands of pounds.

If you dont feel like giving up gaming for going outside, try that out.

I go 3 times a week to the gym, and i've asked those fuckers to fix me up with a decent program, and they should give me one tomorow and i'll hope that help me.

It's not that I don't have the will, it's that I lack the knowledge.

Man, I've been sick all day and haven't been able to dig up what I was originally going to post, so here's something generic that should help ya out.

1. Losing fat is simple -- burn more calories than you take in. The easiest way to lose fat, if you're exercising at all, is to adjust your diet. Eat foods that contain less fats, and make sure your total caloric intake isn't too high. If you notice that you are still gaining fat (not necessarily weight, since you can gain muscle), then cut back on your calories.

2. The easiest way to increase your metabolism is to eat breakfast -- no joke. Also, like dave said, the more muscle mass you have, the higher your metabolism will be. Eating 6-7 small meals throughout the day will also help to keep your metabolism high.

3. 6-7 meals a day means divide the total number of calories you will eat in a day into 6-7 smaller meals. Each meal should have about a fist-sized portion of protein (roughly 4 oz of meat) and carbohydrates (ie, a potato). You should also consume 10-12 cups of water each day; this will not only keep you hydrated, but also it will help curb your hunger. Don't be afraid of fruits and vegetables or milk. You need the nutrients in them, so eat them -- they count as carbs.

Here's a little routine:

For each exercise, perform 3 sets of 10 repetitions of a weight that you are just able to complete it with. If it's too easy, either add more weight during that session or increase it the next time.

Day 1
-----
Bench press
Incline press
Overhead press (or military press)
Lateral raises (raise dumbells out to the side)
Dips (with weight, preferably.. otherwise, 3x12-15)
Tricep press

Day 2
------
20 minutes of cardio (running, biking, swimming, jumping rope, etc)

Day 3
------
Squat
Leg extension
Leg curl
Calf raises (either seated or standing... I prefer standing)
Decline crunches with weight, preferably (or crunch machine)
Decline oblique crunches with weight, preferably (crunches where you turn to the side at the top)

Day 4
------
Cardio

Day 5
------
Bent over row
Deadlift
Pull-ups (with weight, once you can do your own bodyweight 3x10)
Barbell curl
Hammer curl

Day 6
------
Cardio

Day 7
------
Rest

If you have questions about exercises, bodybuilding.com and crossfit.com should have everything up there between the two of them


As far as healthy foods and ideas, here's a very brief list. Carbs -- wheat bread, pasta, cereal, oatmeal, bagel, fruit, vegetables, rice. Protein -- meat, eggs, peanut butter (get some that isn't hydrogenated), fish. If you're afraid you aren't eating enough fats, add some flaxseed oil into your diet. You probably are, though.

Ya, organic peanut butter rocks. Also, lots of chicken. It's easy to cook and make different things out of. Eat green things. Broccoli is amazing to eat. Take a multi vitamin if you wanna. Cottage Cheese is also good.

broccoli is a natural anti-estrogen

take that, woman molecules!

you seem somewhat active...so you must be overeating a fucking ton

you seem somewhat active...so you must be overeating a fucking ton

My normal routine during the holliday.


11.00: I wake up

11.30: Go to the gym for about an hour.

13.00: I go to work

01:00: I stop working.

I eat a fast food shit.


So that's my day during the holliday. Exept on mondays, then I play soccer for about 1h30.

So yeah, I don't eat breakfast - I don't have lunch. And If I eat, it's some fucking fast food shit, and someone once told me, everything you eat after 22.00, doesn't burn anymore and it just becomes FAT.

3. 6-7 meals a day means divide the total number of calories you will eat in a day into 6-7 smaller meals. Each meal should have about a fist-sized portion of protein (roughly 4 oz of meat) and carbohydrates (ie, a potato). You should also consume 10-12 cups of water each day; this will not only keep you hydrated, but also it will help curb your hunger. Don't be afraid of fruits and vegetables or milk. You need the nutrients in them, so eat them -- they count as carbs.



The question for me is:

How many calories should I be eating a day ?

And where can I see it on the package how many carbs it has ?


- I am an absolute NOOB in this !! -


And Mucho <3 for those who are helping me.And now it's time to get my ass back to work :-(

I don't mean to be rough, but you are definitely right that you are an absolute 'noob' at this. You must live under a rock. I had to take a look at your profile to see that you are in Belgium, so perhaps the culture of eating awareness is different there. In the US, all food is labeled clearly with nutritional information including carbohydrates, protein, fat etc. I have no idea how it is in Belgium. While ultimately you will need to learn about healthy fats, whole foods, and unprocessed carbohydrates, I think for now it is sufficient to be exercising and watching your calorie intake.

As far as calories per day for weight loss ... you're looking for 10 * your body weight in lbs as a good base, but you'll need to stick to a weight training and cardio program while you cut so that you maximize the amount of muscle you retain. Your major problem seems to be that your eating habits are absolutely horrible. For your health, you should start taking better care of yourself and stick with a proper diet.

I don't mean to be rough, but you are definitely right that you are an absolute 'noob' at this. You must live under a rock. I had to take a look at your profile to see that you are in Belgium, so perhaps the culture of eating awareness is different there. In the US, all food is labeled clearly with nutritional information including carbohydrates, protein, fat etc. I have no idea how it is in Belgium.


And by ALL means be rough, I am a noob and there's no need to dress it up or something like that.

Yeah, it says like /100g ==> x gr fat, .....How much g should I be taking for my weight/height.



While ultimately you will need to learn about healthy fats, whole foods, and unprocessed carbohydrates, I think for now it is sufficient to be exercising and watching your calorie intake.


I'm the type of guy you see in the gym that has no idea what to do and so just does cardio for 20m, and does some random exercices, not knowing wether they are good or not.




As far as calories per day for weight loss ... you're looking for 10 * your body weight in lbs as a good base, but you'll need to stick to a weight training and cardio program while you cut so that you maximize the amount of muscle you retain. Your major problem seems to be that your eating habits are absolutely horrible. For your health, you should start taking better care of yourself and stick with a proper diet.

Give me a link/a book with a proper diet or something like that.

As said, I posses the will but it's the knowledge I lack.

I have no intrest to be like one of those muscles guys, i'm doing it mostly for my health I have no intrest in becoming 30 and having my first heart attack.

So please Dr. Phil please help me :p

For your weight, if you want to maintain/gain muscle as you drop fat, I would suggest around 2300 calories as a starting point. I think 2000 might be a little low for you, but you could try that if you want.