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[2.186]

Reach your daily dosis of protein
Calorie deficit
Add cardio, doesnt have to be high intensive. You could start with once or twice a week 15 minutes and add another day in a couple weeks or go from 15 minutes to 20 minutes.
Try to eat less carbs or cheat meals, doesnt mean you have to stay away from it forever but just find a balance.
Get your sleep of 8 hours minimum and try to decrease your stress level

Is it true that I can still grow if I get a good amount of sleep? Also the stress is from school, 1/2 weeks left tho ?

---

Reach your daily dosis of protein
Calorie deficit
Add cardio, doesnt have to be high intensive. You could start with once or twice a week 15 minutes and add another day in a couple weeks or go from 15 minutes to 20 minutes.
Try to eat less carbs or cheat meals, doesnt mean you have to stay away from it forever but just find a balance.
Get your sleep of 8 hours minimum and try to decrease your stress level

That depends, some people are late bloomers and can still grow a bit. But a good sleep have more benefits than cons. It will definitely help with muscle growth and mental health.

How should I know what my daily dosis of protein amount is?

That depends if you want to maintain your shape or bulk. Normally it should be around 1gram per kg bodyweight, if you’re bulking make it around 1.3 gram per kg bodyweight

[By @ghostsender]

[By @XeroAccounts]

[By @intelfetch]

[1.557]

My recommendation:

First off...be prepared to spend a 1.5-2 hours a day in the gym 5+ days / week for a while.  What you want to do is increase your muscle mass while decreasing body fat.  To increase your muscle mass, you need to focus more on weight lifting, specifically the large muscle groups...chest, hamstrings, quads, and back. More muscle mass means you will burn more calories per day even when you are doing nothing.  Supplement your lifting with 30 minutes - 1 hour cardio a 2-3 times a week AFTER your lifting routine.

For diet, always stay away from chips and soda, but otherwise don't make any drastic changes. Try to focus on eating more high protein meals, veggies, and fruits. Keep your calories around 1800-2000 a day.  If you don't count your calories, start doing it. Your target for protein intake for 70kg would be around 140 grams / day.  If you struggle with getting that much protein I'd recommend protein isolate shakes between meals (low calories / high protein).  If you splurge on calories for a meal, make yourself do cardio the next day to burn off those extra calories.

It's work, but it pays off.

@iFinesseDat might have some input as well.

[5.109]

FOOD:
Only use olive oil when cooking
Stay away from soft drinks
Stay away from fried food
Stay away from snacks
Stay away from sugars (natual sugars are ok, like honey and dates)
Eat 3 times a day, include protein with every meal.
Start your meal with eating protein first, then vegetables and at the end carbs.
Drink a glass of water with every meal
Drink at least 3L water per day

GYM:
4 sets of 12 everything. Make sure to finish the 12 reps, pick a lower weight if you're not able to do it anymore. Your goal is not to lift/push insanely heavy weights but burn as much as fat as you can.
4x a week strenght
2x a week cardio only
Add 15-20 mins of cardio every day

[#1 VOUCHED] NITRO SHOP
Spotify | YouTube | Telegram Premium | Disney Plus | Udemy | Google One

⚔️

Telegram: @MoruqTG Telegram Channel: @MoruqShop
DC: Moruq#1321 (1038242196949831761)
Website: moruq.xyz

[196]

Reach your daily dosis of protein
Calorie deficit
Add cardio, doesnt have to be high intensive. You could start with once or twice a week 15 minutes and add another day in a couple weeks or go from 15 minutes to 20 minutes.
Try to eat less carbs or cheat meals, doesnt mean you have to stay away from it forever but just find a balance.
Get your sleep of 8 hours minimum and try to decrease your stress level

Is it true that I can still grow if I get a good amount of sleep? Also the stress is from school, 1/2 weeks left tho ?

---

Reach your daily dosis of protein
Calorie deficit
Add cardio, doesnt have to be high intensive. You could start with once or twice a week 15 minutes and add another day in a couple weeks or go from 15 minutes to 20 minutes.
Try to eat less carbs or cheat meals, doesnt mean you have to stay away from it forever but just find a balance.
Get your sleep of 8 hours minimum and try to decrease your stress level

That depends, some people are late bloomers and can still grow a bit. But a good sleep have more benefits than cons. It will definitely help with muscle growth and mental health.

How should I know what my daily dosis of protein amount is?

That depends if you want to maintain your shape or bulk. Normally it should be around 1gram per kg bodyweight, if you’re bulking make it around 1.3 gram per kg bodyweight

I first want to lose weight, since I’m pretty short for a man and I am not sure if I should gym while I try to lose weight too.
What do you suggest? Gym too? Cardio? Weight lifting etc?

---

My recommendation:

First off...be prepared to spend a 1.5-2 hours a day in the gym 5+ days / week for a while.  What you want to do is increase your muscle mass while decreasing body fat.  To increase your muscle mass, you need to focus more on weight lifting, specifically the large muscle groups...chest, hamstrings, quads, and back. More muscle mass means you will burn more calories per day even when you are doing nothing.  Supplement your lifting with 30 minutes - 1 hour cardio a 2-3 times a week AFTER your lifting routine.

For diet, always stay away from chips and soda, but otherwise don't make any drastic changes. Try to focus on eating more high protein meals, veggies, and fruits. Keep your calories around 1800-2000 a day.  If you don't count your calories, start doing it. Your target for protein intake for 70kg would be around 140 grams / day.  If you struggle with getting that much protein I'd recommend protein isolate shakes between meals (low calories / high protein).  If you splurge on calories for a meal, make yourself do cardio the next day to burn off those extra calories.

It's work, but it pays off.

@iFinesseDat might have some input as well.

I must say, I really appreciate you giving those tips!
It will indeed be hard work, but I’m ready to do all of this to become alot more happy in life eventually, thanks!

---

FOOD:
Only use olive oil when cooking
Stay away from soft drinks
Stay away from fried food
Stay away from snacks
Stay away from sugars (natual sugars are ok, like honey and dates)
Eat 3 times a day, include protein with every meal.
Start your meal with eating protein first, then vegetables and at the end carbs.
Drink a glass of water with every meal
Drink at least 3L water per day

GYM:
4 sets of 12 everything. Make sure to finish the 12 reps, pick a lower weight if you're not able to do it anymore. Your goal is not to lift/push insanely heavy weights but burn as much as fat as you can.
4x a week strenght
2x a week cardio only
Add 15-20 mins of cardio every day

Saol kanka, this will help me alot! Finna fight my fatness

[5.109]

Is it true that I can still grow if I get a good amount of sleep? Also the stress is from school, 1/2 weeks left tho ?

---

That depends, some people are late bloomers and can still grow a bit. But a good sleep have more benefits than cons. It will definitely help with muscle growth and mental health.

How should I know what my daily dosis of protein amount is?

That depends if you want to maintain your shape or bulk. Normally it should be around 1gram per kg bodyweight, if you’re bulking make it around 1.3 gram per kg bodyweight

I first want to lose weight, since I’m pretty short for a man and I am not sure if I should gym while I try to lose weight too.
What do you suggest? Gym too? Cardio? Weight lifting etc?

---

My recommendation:

First off...be prepared to spend a 1.5-2 hours a day in the gym 5+ days / week for a while.  What you want to do is increase your muscle mass while decreasing body fat.  To increase your muscle mass, you need to focus more on weight lifting, specifically the large muscle groups...chest, hamstrings, quads, and back. More muscle mass means you will burn more calories per day even when you are doing nothing.  Supplement your lifting with 30 minutes - 1 hour cardio a 2-3 times a week AFTER your lifting routine.

For diet, always stay away from chips and soda, but otherwise don't make any drastic changes. Try to focus on eating more high protein meals, veggies, and fruits. Keep your calories around 1800-2000 a day.  If you don't count your calories, start doing it. Your target for protein intake for 70kg would be around 140 grams / day.  If you struggle with getting that much protein I'd recommend protein isolate shakes between meals (low calories / high protein).  If you splurge on calories for a meal, make yourself do cardio the next day to burn off those extra calories.

It's work, but it pays off.

@iFinesseDat might have some input as well.

I must say, I really appreciate you giving those tips!
It will indeed be hard work, but I’m ready to do all of this to become alot more happy in life eventually, thanks!

---

FOOD:
Only use olive oil when cooking
Stay away from soft drinks
Stay away from fried food
Stay away from snacks
Stay away from sugars (natual sugars are ok, like honey and dates)
Eat 3 times a day, include protein with every meal.
Start your meal with eating protein first, then vegetables and at the end carbs.
Drink a glass of water with every meal
Drink at least 3L water per day

GYM:
4 sets of 12 everything. Make sure to finish the 12 reps, pick a lower weight if you're not able to do it anymore. Your goal is not to lift/push insanely heavy weights but burn as much as fat as you can.
4x a week strenght
2x a week cardio only
Add 15-20 mins of cardio every day

Saol kanka, this will help me alot! Finna fight my fatness

Ne demek, if you have other questions drop me a message on Telegram

[#1 VOUCHED] NITRO SHOP
Spotify | YouTube | Telegram Premium | Disney Plus | Udemy | Google One

⚔️

Telegram: @MoruqTG Telegram Channel: @MoruqShop
DC: Moruq#1321 (1038242196949831761)
Website: moruq.xyz

[863]

• do push, pull, legs monday-saturday.
  
• Drink water, and only water
  
• Eat healthy food, and not just snacks
  
• lifting is more effective for losing weight than cardio
  
• walk more
  

DM me and I can share my workout routibne!

[624]

So I’m 18 years old, I’m 1.70 tall (5.7 feet) tall and I weight around 80kg.
I’ve always loved to fitness, like weight shit with Dumbells and stuff.

But the part I have a hard time with, is losing weight.
I would like to become around 70kg, I rather get it within a month or 2, but speed is not necessary since I know that if you lose it really quick you will get it back quick too and even more probably.

What I would love to know is, if a gym maniac could help those people here which have the same goals as me.
For people like us, it’s pretty hard, I know there are alot of people like me with the motivation for it, but it’s just too damn hard

Food schedule: So what I would like to know is, how would you guys do it, is there a food schedule you could give, what should I eat and how do I know what I can eat.

Gym schedule: which days should I do what?
How many reps?
How many times do I do the same thing in 1 rep?

What are must do and don’t do things too?

Don’t leech comments within this thread please, if the people want to know let em register on C.io!!!!


Ight cya, like or die!

Here's pretty much a thread on how to become a moving machine: https://cracked.io/Thread-Release-⚡HOW-T...TERMINATOR⚡
However I haven't specified for fat people.
Also this is coming from a 195cm and 110-115kg guy, I am as well 17. I am buff, not fat, going on a cut soon hopefully.

Before you start, what are your goals?
Is your goal to just lose weight with fat still being around?
Or is your goal losing weight and fat, meanwhile gaining muscle and becoming fit?

That's up to you to decide.

Losing weight is really simple, here's all the ways:

1.
Going in a calorie deficit. To put it simple, it's pretty much eating less than you usually do. You can eat whatever as long as the total amount of calories you take is lower than your weight maintain number of calories.
E.G:
3000 calories - Maintain weight
2750 calories - Lose weight
https://www.calculator.net/calorie-calculator.html

I recommend doing cardio. It helps lose more calories.
Eat whatever if you goal is only to lose weight, that means: junk food, snacks, chips and etc.
However here's the catchy part.
If you eat like this, in a calorie deficit, and eat shit. You won't gain much muscle and fat will stay around.
That's why the other way is better.

2.
Going in a calorie deficit, but eating healthy and not shit, also hitting the gym.
Here you will still eat in a calorie deficit, however you will eat food rich with protein, creatine, vitamins and etc.

You will drop shit food: junk food, juices (drink water only), alcohol, snacks and etc.
Eat food like: eggs, chicken, beef, vegetables, rice and etc.

Still, take care of calorie intake, stay in a calorie deficit

As for the gym, you can read the thread that I already posted: https://cracked.io/Thread-Release-⚡HOW-T...TERMINATOR⚡

EDIT: These mofos removed the thread.

Go to a local gym, get a membership and don't be afraid of other people judging you. They won't.
Don't use excuses and don't compare yourself to others.

For the split, here's how I do it:

Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Chest
Friday - Back
Saturday - Legs
Sunday - Rest

I would recommend getting a personal trainer which will help you out with exercises. If you can't afford one, before going to the gym, make sure you have a workout plan so you don't just walk around.

Progressive overload (increasing strength) - After getting a plan:

If you can do x weight on a exercise for 10/12 reps.
Increase weight until you can do 6/8 reps. Again after being able to do 10/12 reps, increase weight.
This way you increase strength.

To summarize:
10/12 reps - Increase weight
6/8 - Do until you can do 10/12 with that weight.
Repeat.

To lazy to type everything from the thread, but this is about it :)

[23]

Jump rope.