I am not fit (a confession)

what's your goal? I think it's better to aim for symmetry and shape, instead of a specific weight.

its all about personal goals, broski. Set small, reasonable, achievable accomplishments. 5-8 pounds by x-mas isnt unreasonable.

Youll never get back to 145, you obviously werent built for that, but you CAN get to an athletic figure. Its simple, but not easy:

1. Have a calorie defecit.
Doesnt matter what you eat, just burn more than you consume. Of course, eating a naked salad and chicken breast is better than a snickers.

2. Lift heavy weights 3x a week.
Seems counter intuitive but your muscles build calories like a mofo even when your not working them out. Do heavy compound excercise and youll be incinerating calories even at rest. Plus your body will fill out better than being an ethiopian.

3. Eat 1 gram of protein/pound of body weigh a day
This to me, is the hardest cause having a calorie deficit with high protein is a challenge, but you want to keep the muscle you gain in #2, right? Chicken breasts will be your best friend. I also recommend you read the tuna thread on here


Ive been cutting for just about 5 weeks and have lost 5-6 pounds. Not great but considering Im drinking while writing and going out to eat/drink in a minute Im pretty happy/motivated. I have a bum knee and absolutely no endurance (sprinter type too), but mixing in different forms of cardio helps the monotony. Fuck, Ive been doing yoga for chrissake.

+

You just accurately summarized most of my friday nites

Ignore the people who say you can't get to where you want to be. I just turned 27 (5'10")and in college I went from 150 > 170 muscle, but quickly got lazy. I ended up being a 26 year old weighing in around 205 @ 30+% body fat. I went through a time in life that caused me to reassess my choices and healthy. Ever since I've been weight training 3 times a week and running/other cardio 2-3 times a week, eating right, and just being healthy in general. I don't usually drink, maybe once or twice a month, but I do go out to eat about twice a week at least and go out in general. I'm back down to 155 @ 9% BF (dunked) since the start of the year. I have the advantage that there are many cafes with a variety of foods at work and I can eat as healthy as I'd like during the week. I can have salads, fruits, veggies, meats, fish, and clean fats and grains. It's all about the eating though. I do not worry about my choices when I am out with friends, but I do avoid too much drinking in general and reaching for junk food, sweets, sodas, etc when I'm not out with anyone. I know it's much harder when the food isn't readily available, but I believe it is still possible for you. I also take in a ton of whey protein isolate to supplement the chicken, tuna, and egg whites I'm eating, make sure I have no vitamin deficiencies, and definitely keep taking in those fruits and veggies like crazy. The other thing I noticed was that while working out, I wasn't really seeing many gains, even though I was losing a little weight for a while. I learned to push myself past the wall whenever I feel like I'm at my limit (especially with cardio) and you can get into a good place. Once you're in better shape and can handle it, I've found that doing HIIT, waiting a few minutes, then going for a regular run is a GREAT way to crack out your fat burning. The other thing I noticed is that make sure your caloric deficit is reasonable. Don't go overboard. I try to get ~2400 calories a day at least right now, but I will admit to having some times where I was only eating ~1500 calories a day and saw no results. Making sure your body isn't in starvation mode is key!

Two useful online resources I've found are

read and use a calculator to determine your intake needs
http://forums.menshealth.com/eve/for...21/m/474106321

then use
www.sparkpeople.com
It's a calorie counter that's great for really keeping up with what you're taking in. Once you get your routine foods saved, it goes very easily. Soon, you won't need it at all.

Also, as far as the running goes, google some beginner running stuff on the net. I used to be like you, "sprinter not a jogger", but now I can run run a relatively effortless 5K+. And all it took was ramping up through a beginner program, step by step. Didn't take that long either.

Running is the most innefficient method of burning calories. Sprints + heavy weight training + good diet will get you MUCH better results. I don't beleive in steady state cardio at all, unless cardiovascular health is your main concern. Also, 4 sets of 10 reps is not heavy lifting. Before you ask.

I love the 'sprinter not a jogger' bit. It's so blatantly false and pathetic at the same time.

It depends on your goals. For me, running is another interesting challenge. Plus my idea of being fit includes being able to run, have endurance, etc.

+1, we had a discussion about this in kines class. quickly turned into arguement over who is actually in shape; the huge, muscular, ripped as fuck guys or the marathon runners. obv two extremes but you get the point. i will never accept someone as "fit" if they get winded after 3 flights of stairs.

ARENT YOUZ JUST TEH COOLEST GUY AROUND

So what qualifies as sprinting? I'm just wondering.

Sprinting:

1. The act or an instance of sprinting, especially a short race at top speed.
2. A burst of speed or activity.
v. sprint·ed, sprint·ing, sprints
v.intr.
To move rapidly or at top speed for a brief period, as in running or swimming.
v.tr.
To move over (a distance) rapidly or at top speed for a brief period: sprinted the last 100 yards to the finish line.