need help on weight loss please

bcasey7

hi guys,

wondering if anyone can help me out? my long term plan is to get very toned and build muscle but need to know if I need to lose weight and body fat first? And if so how do I go about this and does anyone have diet ideas, im doing alot of cardio work in gym and seem to be burning about 1000 calories according to the machines, but aparently you need to burn more calories than you take in to lose weight but just can see how this is possible?

Any help would be greatly appreciated

metamorphosis

1st off - post you stats - age/height/weight etc etc.

Then post your typical daily food intake WARTS and ALL!!!

Read all of this - http://boards.ie/vbulletin/showthread.php?t=2054876750

and

http://boards.ie/vbulletin/showthread.php?t=2055157091

and finally

http://boards.ie/vbulletin/showthread.php?t=2055156847.

In short - diet will play a big role. When you burn more calories than you consume you will lose weight and vice versa. This deficit in calories can be achieved through diet and exercise. If you want to 'tone', you need to start weight training. Compound movements with free weights. These movements hit many parts of the body e.g squat, military press, bench press, lunges, deadlifts. Throw in some cardio - google interval training.

1st thing - read the links i posted. It will help clear up ambiguities you have and then post back here with what you want and have in mind.

bcasey7

Thanks for the help,

Im 6 foot 2, and bang on 15 stone, what i have been doing is weight training 3 times a week in the gym and cardio 2 times a week.

My diet is: Breakfast: porridge, two boiled egg whites and a scoop of avicado

11am: an apple and a handful of mixed nuts

Lunch: Chicken salad (chicken, lettuce, red peppers, red onions)

3pm: Protein shake

Dinner: Fish/chicken/meat with veg and brown rice or wholegrain pasta

8pm: Protein shake



now i have been only doing this for a couple so dont expext to see any results yet but have just been thinking that will this burn the fat off so as that muscle will come through and not just grow under fat?

Thanks again

corkcomp

read the stickies and see the replies to your previous questions on the same topic.. and most importantly stop planning and take action. your first query was last November so you really should have made good progress by now

http://www.boards.ie/vbulletin/showthread.php?p=64235960#post64235960

http://www.boards.ie/vbulletin/showthread.php?p=63135440#post63135440

metamorphosis

So it seems this is the 4th time the OP has started the exact same thread.

OP - have you read the stickies - everything you are asking is in them so it would seem you have not.

The information you want has been relayed to you 4 times. You know what to do.