I want to look good naked by summer?!
Question: I am 22 years old, 5'11'' and weigh 185 lbs. I have put on a gut from heavy drinking for the past 3 years. When i put on weight it all goes to my stomach and chest. I built a gym in my basement with a bench press, free weights, dumbbells, and a home gym with a lat pull, bench press, butterfly...etc. I just dont know a good plan to use with some cardio to build a little muscle and look good without a shirt on within this summer. Oh and i have stopped the drinking and cut my calorie intake to 1200 a day. I also use muscle milk lean protein.
Answers: I am 22 years old, 5'11'' and weigh 185 lbs. I have put on a gut from heavy drinking for the past 3 years. When i put on weight it all goes to my stomach and chest. I built a gym in my basement with a bench press, free weights, dumbbells, and a home gym with a lat pull, bench press, butterfly...etc. I just dont know a good plan to use with some cardio to build a little muscle and look good without a shirt on within this summer. Oh and i have stopped the drinking and cut my calorie intake to 1200 a day. I also use muscle milk lean protein.
Oh and i have stopped the drinking and cut my calorie intake to 1200 a day.
First thing i thought was BAD BAD BAD!!! too few calories - if you cut your calories your kill you metabolism! You are about my size and seem to want the same thing i want: ill give you my exercise routine/diet plan and see if you like it.
Diet plan - 8 (8oz) glasses of water each day (buy a water bottle that is 32ozs: its actually easy to drink 2 a day because you can drink one while working out. Then watch your Calories i try to stay around 2000, but Fat and Sat fat and Trans fat are the KILLERS! Fat is under 60grams for a day: Sat fat is 20g a day and Trans fat is 10g a day(those are hard to keep) I keep a small notebook with my wallet and write EVERYTHING down(they are like .50$ at walmart)
Exercise: I ride a stationary bike everyday for 1 hour, then i do push-ups and sit-ups (usually 20 each, my arms are weak) Then i do some free weights every other day(but thats for shapping my arms/wont do anything for the beer gut)
I did this since about September 07 and i lost 35lbs. The journal is kinda lame, but it really help when you look back and say: wow thats junk i wont eat that again. And the workout is -- easy/tough - i would pick something you like -
But remember you cant firm you muscles if you still have fat on them so you have to mix cardo and muscle workout.
Do 60/40 split between cardio an weight training, spend about 35 minutes daily on the cardio machine, be it the eleptical or treadmill machine and spend about 25 to 30 minutes doing, circuit weight training, which mean, low weights, more reps and shorter rest periods between sets, that'll also serve as cardio and help you grow muscle as well.
Hope that helps a bit.
you should NOT cut your calories back so much. Keep it at 2000 or right around that amount. You need that amount to fuel your body for the workouts you need to do!!
Best luck to you!!
Cactusjohn5 is right. You have to be fit and healthy all at the same time. Anyways, I can see that you've been really working hard, BRAVO! You are doing fine... just eat right and do exercise daily. And I'm happy you stopped drinking because that will cause some MAJOR LIVER PROBLEMS. Keep on exercising, go for early morning jogs and eat healthy foods. That way, you'd be looking fab with or without a shirt... =) Hahah, hoped this helped!
Hi,
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Good luck!