Hey guys.

For those of you who need a kick up the ass to get in shape...you've come to the right place.
I'm just wanting to help my fellow pua bros out with free diet / workout plans catered to u.
If ur interested reply here let me know your current stats (sex, age, height, weight, activity level) and your goal.
would appreciate some rep cheers

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I'll give it a try. I'm an active 29 year old guy. I'm walking around all day as a letter carrier and I also like to get out in the mornings for a run. Looking to eat healthier while being able to take in enough of calories and have more energy. I eat wayy too much fried crap, pizza, burgers, wings. Probably drink beer more than I should, a few times a week and also consume a decent amount of soda. I'm kinda addicted to fast food which I've been trying to break off. Despite that I look quite fit as I stand 5'11 and weigh around 160.

I am not looking to bulk up or get bigger, mainly looking to get leaner and more toned, I'm a distance runner and I like to race so not looking to do anything detrimental to that.

hey.. ill give you some pointers. This is what I think. Other people's opinions may vary.

1. cut out all the junk ( you know what i mean take away etc..)
2. eat more frequently ( 5-6 small meals a day)
each meal should contain a source of LEAN protein ( i.e steak, chicken breast, fish..) and some veggies for fibre and digestion.
3. if you are running long distances.. try to also get a decent intake of complex carbs (brown rice, pasta)
4. alcohol is a no no
5. Your currenty activity level is okay if you are not looking to bulk up.

there is a website you can use to track your daily calorie and macronutrient (protein, carb fat) intake http://www.myfitnesspal.com

hope this helps!

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okey I really have to wake up and start thinking about my health so I hope I can manage to do what you suggest sneakymike Okey so here we go. I am an 17 years old guy. I'm 5'97 feets tall and my weight is 140.8 lbs, which I´m not proud of. I am pretty skinny I train for the moment once a week and I eat/drink a lot of energi drinks, fast food, candy etc. I dont drink so much maby just twice per mounth or less just because it´s effecting my game.

My goal is to get a healthy diet and get into a really good shape. I was thinking about training atleast 2-3 times more per week. I wanna get a healthier life and a bigger and more attractive body.

Okey I cant think of any more information that would help at this moment but I hope I hear of you soon.

hey..
ill just give u some adivce..
it's a starting point.. you have to make the concious effort to research about it more and focus.
if like you say you are skinny and are eating a load of junk..and you are looking to train get bigger and more attractive this is what you need to do.

you have to eat more.. but more good foods.. you need to put on weight.. use http://www.myfitnesspal.com to track your calories.. if you log on there it will ask you for all your stats.. just punch them in and it will tell you your caloric goal for the day.. just focus on hitting those numbers.

http://scoobysworkshop.com/bulking-up-a ... ng-muscle/ this page should be a great start for your journey..



look at doing a 3/4 day split
for example

monday

chest tricep

tue
off

wed
quads calv hammy

thurs
off

fri
back and bicep

sat
shoulders

sun

off

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Im walking out about 250 and im 6'1 at the moment. Any advice?

Read this thread.

general-info-on-exercise-nutrition-supp ... 19913.html

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Pain is Temporary, Pride is Forever

I'm 17, I'm 5' 9" but I have no idea what my weight is. It's about 55-60 KG-ish. I can go to the gym 5/6 days a week. I always wanted to look fit, but not that big. Help?

Im 5'5 155lbs 26 yrs old ...I do eat lots of junk just for being lazy to cook im kinda of stocky but would like to tone and reduce waist line but bulk up on my arms and legs

Im 5'5 155lbs 26 yrs old ...I do eat lots of junk just for being lazy to cook im kinda of stocky but would like to tone and reduce waist line but bulk up on my arms and legs

thank you very much sneakymike thanks to you my health is so much better. I can see a big difference since before. I have a lot more money which doesn't goes to junk food. I have started to get bigger attractive body and I almost already got a six-pack. So thank you so much I feel so more healthier.

You already know the problem. Cut out junk. Throw in loss of lean meats and veggies. Drink tons of water.

It's almost impossible to tone and bulk at the same time. Pick one at a time. I suggest bulking first then cutting since muscle is the worlds best fat burner.

To bulk, perform lots of compound exercises (squats, deads, bench, pullups, pushups, etc.) Do not neglect legs as your body naturally releases testosterone when you work them out which will aid in muscle synthesis.

Waist line is 99% diet!! Fix that asap

Hey, I'm 21 6'3" and weigh 185ish. I have small wrists and biceps, a not flat stomach, and some weight gain in thighs and glutes! Ive been eating poorly because I live in a facility, but im getting my own place soon and will be able to choose my diet. I take lithium and when I work out now I tend to get light headed. My plan was the slow carb diet. What u think?

thanks dude!

thanks dude!