Okay, some has seen that I'm not a bad looking guy - but kinda on the heavy side. Well, not really but got alittle pouch, and some love handles. So, my goal is to get rid of that entirely - so I'm lean, musclar and sexier to women. Also, to feel good about myself.

So I've been working out at home using my creativity:

- Filling a mop bucket with water and doing curls, and using it as weights.
- Push ups
- Sit up or Abs Circuit Training.
- Broom Excercise to get ride of the love handles.
- Bicylcing on a stand bike for thirty minutes.
- Also, walking from one end of the apartment complex to the other side.

Also, been watching my diet more:

- Bananas, Red Apples (Fruit Catagory)
- Spinish, Whole Poatoes (Fruit and Starch catagories)
- Hot Dogs (I know not the best but just a couple won't hurt)
- Green Tea (195 mg of anti-oxidants) and alot of water.
- Cashew Peanuts
- Chicken Drumsticks (Protien) and eggs.
- Salad with Light Dressing

I cut out the unhealthy foods:

- Ice Cream.
- Ramen Noodles
- Pizza (God I love pizza)
- Mac 'N Cheese (My fucking favorite)
- Milk
- beef products or Red Meat.
- Regular Mayo.
- Cookies
- Soda

If you have any suggestions then hit me up!

_________________
"Women Love What They Can't Have!"

My official underground website

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If you want to get more ripped then cut out bananas or use them only before training, also cut out hot dogs and sallad dressings.

Add turkey breasts and tuna fish. Both are full of protein and tuna fish also contains Omega 3 which is more then welcome supplement.

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Natural supreme

Thanks for the feed back! I heard Bananas has Potassium which helps regrowth of skin cells, bones, muscle cells etc..

Also, don't Chicken Drum Sticks have good protiens in them? I was about to get tuna today but when I go back shopping I will. I also got Light Mayo and Light Salad Dressing. I thought Salad was good and had alot of minerals as well as vitiams?

_________________
"Women Love What They Can't Have!"

My official underground website

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Bananas are fool of carbs which is not good when you are trying to get more ripped. You can eat some but then let it be before hard training cause it will give you strength and endurance for good workout. Chicken is also great but try to use best part - breasts. They have maximum level of protein and minimum level of fats.

No mather if they sound more friendly in "light" version, don`t use mayo and dressings. They are fool of fats anyway. But don`t let it be a reason for not eating sallads. You are right, they have lots of vitamins and minerals but try to eat it raw, without dressings.

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Natural supreme

Okay, cool man! Thanks! I was tempted to buy some Cantalope which is good too! Also, gotta buy some more Pineapple chunks! When I get more money - I'll do some more shoping. Also, I'm gonna buy a Sony Walkman MP3 Player which will keep me busy and not get bored with my work out! Thanks for the suggestions!

_________________
"Women Love What They Can't Have!"

My official underground website

http://f4fc0878.linkbucks.com

There's lots of good information on exercise out there, and I can post something on that front a little later on. However, nutrition for guys tends to get neglected, and it's been a weakness of mine that I've only recently tried to pay more attention to, so I thought I'd focus on that. Here are some more tips to keep in mind:

• MEALS. Try to eat more food earlier in the day, and try to get at least 3 meals in (having even more frequent small meals is even better, but just be sure to control how many calories you're taking in overall). Make sure to eat something for breakfast, even if it's just a piece of fruit or a granola bar. I used to always skip breakfast, and lately I've found that having a yogurt and piece of fruit helps my energy level big-time. Lunch should be your biggest meal. If you do this, you'll find that you're only craving a small dinner, which is best because your body doesn't have as much time to digest food you eat at night, so it gets stored as fat more quickly. Try to avoid snacking too much, but if you do, try to eat yogurt or fruit.
  
  EATING AROUND WORKOUTS. This was a major issue for me before, so I did some reading on it. Before doing weights/resistance training, have a low-fat meal with some carbs and protein about an hour or two before the workout to give you the energy you'll need to do it right. A turkey or tuna sandwich is a good call here, along with an apple or something. As soon as possible after the workout, you want to load up on easy-to-digest protein; I suggest buying the powder shakes because they're good for you and fast to make (even if they taste like shit). You also want some carbs, so have some fruit or cereal. For cardio workouts, try not to eat anything before (it'll just make you want to barf), or if you're starving, have something really digestible like fruit at least 1-2 hours before. Following the workout, cram in the carbs to restore glycogen to your muscles; otherwise your body will resort to burning muscle. Try to have your post-workout meal no more than an hour after, and it's especially important to minimize fat consumption around your workouts.
  
  PROTEIN. You'll need to get a steady dose of protein in your diet if you're working out. I'm not a scientist, but my understanding is that you actually build muscle by the body breaking down the older weaker muscle and rebuilding it; protein is vital to this process. Chicken (or turkey) breast is leaner than drumsticks and therefore better. However, chicken breast takes bland as hell, so I usually compromise with chicken thighs. Red meat is pretty fatty, but if you really need a steak, go with tenderloin, which is the leanest cut. Tuna is the best!
  
  FATTY FOODS. It goes without saying that you want to minimize fat intake whenever possible. Cutting out butter is a massive help (good bread tastes fine without). Sausage or hot dogs are INSANELY bad for you; I live in Germany where they make the best sausage in the world, so I have to indulge, but keep it limited.
  
  CARBS. Some people are misguided and think carbs are evil, but this is ridiculous thinking - especially if you're doing a lot of cardio. Like I said earlier, carbs are important for building glycogen stores in the body. Cardio makes your body starve for something to burn, and if it can't find the glycogen built up by carbs, it'll start to burn muscle tissue! Remember, every gram of carbs has 4 calories (versus 9 calories per gram of fat), so they're not bad. The key is portion control (pasta and rice are really calorie-dense) and timing (try to eat carbs closer to times where you're burning calories).
  
  VITAMINS. Start each day with a multi-vitamin like Centrum. Also, I fucking hate them, but vegetables are so good for you and so important to get the vitamins your body needs. When you make a salad, minimize the lettuce (that's really just non-nutrional filler) and load up on peppers, cucumbers, tomatoes, etc. Make a habit of preparing a side of broccoli (yecch) or grean beans to go with your meals.
  
  JUNK FOOD. I have an insane love for food that's bad for you, and I also love to drink (alcohol is surprisingly high in calories!) so this is usually my stumbling point, but I at least recognize that you can't cut out food you like altogether. Treat yourself every now and then. You say you like hot dogs and pizza, so it's cool to set a day each week where you have a limited portion of this stuff. Order pizza while watching the football game or grill up a few hotdogs. It's critical to give you these "cheat" days so you don't snap and quit your healthy ways altogether, but it's important to keep in control and not do it every day. Turn it into a reward for the hard work you put in during the rest of the week...
  
  SLEEP. From some of your other posts, it sounds like you're got some really bad sleeping patterns (I'm guilty of this too...). Sleep is really important, and can be thought of as the third element beside diet and exercise. Your body needs to be able to recover from the stress you put it through and process the good food you put into it. You should really look to get a regular 7-8 hours of sleep each night. If you're not getting enough sleep, you won't be fully benefitting from the diet/exercise, and you're also more likely to eventually hit a wall from exhaustion and relapse...

Anyhow, I've really rambled on this time, but I hope this stuff helps. Keep in mind that I'm not a doctor or anything, but a lot of this knowledge was built up through research and advice over years. Good luck man!

I find that anti-banana comment to be wrong IMO.
Just as there are good and bad fats, there are good and bad carbs, categorized as refined and unrefined carbs. And as far as fats go, monounsaturated and polyunsaturated are good fats! So keep that in mind =]

Diet is 85% of your goal!
Exercise is of course very important.
And of course genetics plays a small role.

Rather than just walking, which won't give too significant results, I'd reccommend researching HIIT, High Intensity Interval Training, as it is very good for cutting weight and conditioning.

Of course salad is good, but be careful of the dressings. They can kill it. Just use a little dressing if you need to.

Get rid of the Hot Dogs! At least use Turkey Dogs, they seem just as good to me, and are a bit healthier.

lots of cardio dude - simple way to get lookin good. you cant have definied muscles unless you under 10-5% body fat (unless your insanley muscley), when you get down to this then ide worry abot doing heavyer stuff because that will keep you at your wieght because higher muscle mass= more callories burned normally. also a simple way to keep your motabilism going throughout the day and burn more callories easily is to break your meals up into 6 portions!

p.s. cardio(aerobic) = lots of carbs (lots fruit, occasional crisps etc.)
anerobic = lots of protien! (meat dairy etc.)

hope i helped im a bit ofa keeno when it comes to health XD

one other thing sports are alot more entertaining than just sitting lifting wieght for ages, so it might be fun to join some sports clubs?

_________________
Do not follow where the path may lead.
Go instead where there is no path and leave a trail.

I put on a stone a few months back when i broke my leg and couldn't work out anymore. When i'd recovered, along with diet and exercise, i found fat burning supplements like Isatori's MX-LS7 (Maximum Strength Lean System 7) and Cytolean from Gaspari Nutrition helped loads and also gave me a kick start in the mornings. Still taking them now so i don't have to regulate my diet as much. Results within a month easy.

Sorry but that's wrong. There's nothing wrong with carbs. Bananas are VERY healthy, and even though it's gonna sound like a huge overgeneralisation all fruit and veg is.

Cut out everything processed, that's my main recommendation. Only eat natural stuff. Don't get too drawn into the ins and outs of every food, just eat naturally - as your body intends. And all fats are good. Yes, even saturated fats - new research even says unsats and polyunsats (you know, those "healthy fats") damage your heart more than sats. Basically all research is inconclusive. You need fats of all type, but (I hate this phrase) in moderation.

The main thing is find out your Basal Metabolic Rate and eat less than it by ~300cals. At the end of the day it's call down to calories in vs calories out.

Read again bolded parts. In a definition phase, carbs should be limited to meals before and right after workout. In bulking phase, they are more then welcome and since our friend is trying to get more ripped, my advice is right on spot.

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Natural supreme

im not sure if anyone mentioned this but there are two things you can do right now to start shredding off fat and you wont even have to change your diet.

1. dont eat carbs within three hours of going to bed. this is because your metabolism slows down when you sleep and those carbs turn to fat

and

2. do cardio as soon as you wake up and before you eat. When you cardio, your body burns off carbs before it starts to burn fat, and since you dont have any carbs to burn off because you were sleeping for eight hours, your body starts to burn fat immediately

i wouldnt say this is the absolute solution to being ripped, but you'll definately see results right away with this whether you change up your diet or not

also drink plenty of water

hope this helps

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Vic Vega

Yep, cardio in the morning, when glycogen level in body is very low is great tool for loosing weight and reducing BMI.

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Natural supreme

Tim Ferriss (Author of 4 Hour Work Week) has a great post on his website about fat-loss:

http://www.fourhourworkweek.com/blog/20 ... -exercise/

To me, that makes the most sound advice. Not only does the diet help you lose weight but I found that it made my energy levels shoot right up!

Hope it helps,
Dro

Hey buddy, I would but I am not into pure fitness/body building. I train Muay Thai and I use weight lifting for improving my overall fighting skills. Although I do have a knowledge about different training methods I would not like to go there.

What I can do is write MY own training routines which suits me perfectly for purposes I want to achieve.

It is not training for achieving mass monster/IFBB Pro physique, but to get lean, ripped body, capable for explosive moves required in MT. If you are interested in that, I will be glad to open new topic in order not to spam this one.

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Natural supreme