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Get fit in about 5 Weeks

post #1 of 52
Thread Starter 

!! I correct - 7 weeks !!

 

Hello,

 

I have some problems with my weight. Currently I'm 18 yo, 5' 9" height (Euro: 176cm) and 187,5 lbs (85kg) weight. 

Currently I have summer holidays. Next thursday I visit a wedding of my cousin and do a short holiday and I'll be back 31st July at home. From this time I will reach 176lbs (80kg) or even under until end of my summer holidays in mid september.

I have a contract with a gym and can use it every day. Also I have an old american airfield (yes there was american military territory) which path is ~3km long. 

 

Please help me with a fitness plan reach my aim. I am frustrated, dont want a double chin and muffin top anymore :( Also I want to wear anything I want without looking like "stuffed sausage", when you know what I mean....

post #2 of 52
You have 7 weeks to lose 11lb. Just run a slight calorie deficit and it'll be easy
post #3 of 52
1g protein/lb body weight a day. Eat lots of veggies like a pound or half pound of starchy greens like broccoli asparagus green beans a day. Don't snack unless it's something with lots of protein like cottage cheese or Greek yogurt.

Exercise 3 days a week (go through all the machines twice at 8 reps each or split the machines in half and do another round). Post workout drink milk and eat oatmeal with some protein. If its during the day and you're tempted to snack drink coffee and water instead.

Choose lean cuts of meat
post #4 of 52
Thread Starter 

Thank you. Should I go 3 times a week to the gym do toning exercises or also cardio or should I attach running additionally? 

Whats about the fat? What can I eat and what I can't?

For example my mum make a turkey escalope with potatoes and a salad for lunch. Can I or not? 

post #5 of 52
Just go to the gym and run through all the machines. Two cycles of 8 reps. Adjust weights. 3xweek. You don't need cardio but if you want to eat a little more everyday then cardio is good.

Since it's just 7 weeks eat only things you can track calories with. After a few weeks you'll be able to estimate but counting calories is very useful. You should be able to estimate the calories in that meal if you ask her how she made it.

The easiest thing to do is without counting calories is to eat little white carbs unless it's post workout. So eat that meal after the outlined workout
post #6 of 52
Thread Starter 

Hello,

 

thank you for your posting. All clear now ;) I will post my progress in the other thread... Wish me luck :P

post #7 of 52
One thing I would add is every two weeks or so eat like two boxes of sugary cereal in addition to regular meals. And then workout day after
post #8 of 52
you copying ud2 here or what
post #9 of 52
i was going to say nah but then i realized how similar it was.

wasn't even thinking about ud2

machines are easiest for noobs to do because they require no technique
sugary cereal every two weeks or so should help raise metabolism and help stick to the diet
i always get PRs day after carb loads and it's good to see how strong you get plus you get gains
low carb high protein diet in general helps to stick to diet
carbs and protein post workout is helpful cuz workouts are catabolic and you want to prevent muscle loss.


i'm trying to think how different this is to ud2. i think he has you eating sugary stuff a day a week. and he's more precise with the times and stuff.
post #10 of 52
jaja just fucking with you dude no hate
post #11 of 52
What other thread?

Anyway, follow the tips above. Also, don't drink calories (except for protein shakes), sleep more (if not sleeping enough now), and use green tea.
post #12 of 52
Quote:
Originally Posted by Barney Stinson View Post

!! I correct - 7 weeks !!

Hello,

I have some problems with my weight. Currently I'm 18 yo, 5' 9" height (Euro: 176cm) and 187,5 lbs (85kg) weight. 
Currently I have summer holidays. Next thursday I visit a wedding of my cousin and do a short holiday and I'll be back 31st July at home. From this time I will reach 176lbs (80kg) or even under until end of my summer holidays in mid september.
I have a contract with a gym and can use it every day. Also I have an old american airfield (yes there was american military territory) which path is ~3km long. 

Please help me with a fitness plan reach my aim. I am frustrated, dont want a double chin and muffin top anymore frown.gif Also I want to wear anything I want without looking like "stuffed sausage", when you know what I mean....

Ok dude, you're 4 days in with lots of good info in the thread - are you hitting it or what? If you ain't on it yet, what the fuck are you waiting for? And, if you are, how goes it?

Everyone wants to see you get somewhere, but you gotta do the work. Start fessin' up here daily or every other day with what you're doing and where you're at. Trust me, accountability will help.

So... where are you at?
post #13 of 52

Lift weights, run A LOT, drink plenty of water, eat healthy, etc.

 

That's what I do but you can also do the Insanity or P90x workout program. I've been seeing people on Facebook posting about it and I have tried both of those workouts and it really gets you working.
 

post #14 of 52
I'm not trying to hijack your thread but we have similar dimensions and I don't want to add another thread just for me.

Current

6'00 187 lbs 39.5 chest 33.5 waist

What I want

43" chest 31 waist (with a six pack)

Any further suggestions?
post #15 of 52
Quote:
Originally Posted by razl View Post

Ok dude, you're 4 days in with lots of good info in the thread - are you hitting it or what? If you ain't on it yet, what the fuck are you waiting for? And, if you are, how goes it?
Everyone wants to see you get somewhere, but you gotta do the work. Start fessin' up here daily or every other day with what you're doing and where you're at. Trust me, accountability will help.
So... where are you at?
Yep, give us a daily report on your efforts. We want to know if the advice is working for you, and the accountability will help you, too.
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