Hi, I am 35 year old male, in the UK weighing 15 stone 2 pounds (212 pounds) and I am 5 foot 2 inches tall - about 60 pounds overweight.

When I was in my twenties I ran half marathons, did martial arts and was fit and healthy, but always had a belly on me.

These days I do nothing, My job is outdoors and very active, but at home I’m on the PC every night, drinking 2-4 cans of beer, eating all sorts of very bad food, Im ashamed to say.

My problems - I can sometimes motivate myself to start a diet, but keeping the momentum going is VERY hard for me, and this is what always knocks me back.. I have joined diet clubs and lost over 30 pounds in the past but always put it back on, and more.

As I stand right now, I am not motivated, but want to be - I’d absolutely love a chiselled look, being small my proportions need to be important - I just look like a small fat blob!

Money is tight so I cant afford a gym membership, but might be able to stretch to some dumb bells - I am fine to go running if needs be.

Im afraid to start, because after 1 day Im hungry and nasty/grumpy/miserable to others.

I’d love to have that "fire in me" to do this.. part of me thinks I should find a fit buddy to get fit with - anyway, otherwise, I am just saying hello, introducing me, hoping that somehow this might be the start of a new me.. although not sure.

Ive uploaded 3 images of me "now" in my signature (I dont have 15 posts to my name just yet) - Im keen to lose 60 pounds, tighten up my body, feel healthy and fit, regain my place in the bedroom(confined to a spare room as I snore!) and see some good definition in my body muscles.

Im not sure what Im asking of you, maybe support, advice, or a good kick up the rear, just need to make it work…:eek:
Shaun

What weights should I use to tone up my stomach and the rest of my upper body and how do I use them?

I already do cardio 3 times a week what else can I do?!!!

hmm what you guys think i should do first cut or bulk? I wanna bulk but i dont know if im ready to. Im 5′11, 160 lbs

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START-ok so im 6′1" 206lbs 17.6% BF
GOAL-190 w/ 8-10% BF
Cal allowed per day- 2700
BMR-3070
GYM time = 2hour 15 min (45min is cardio)

Meal #1 (8:00a.m)
3 egg whites
1 egg w/ yolk
1/2 cup dry oats
1 slice of whole wheat bread
2 cups coffee black

Snack #1 (10:00 a.m.)
1 cup cottage cheese (low-fat)

Lunch (12:00p.m.)
8oz seared Tuna steak
1/2 cup brown rice

Snack #2 (1:00p.m.)
Handfull of whole unslated almonds

Gym (almonds on hand in case hunger strikes while working out)

Post Workout shake (3:30p.m.)
1 scoop whey(20g of pro) 1 scoop caesin (40g pro)

Dinner (7p.m)
1 cup whole wheat pasta
1/2 cup marinara sauce
turkey meat balls
2 cups romaine lettuce w/ 1/2 tsp of rassberry vingerette

Snack #3 (before bed) (11p.m.)
1/2 cup cottage cheese (low fat)

Total Cal= 2588

I am also using the program "Crosstrainer" that i found in the forum wish i would have had that a year ago!

IMO i feel like im taking in to much carbs ?!?! but im also a worry wort so that being said let me know what yall think!

Guys at the gym have been raving about USP Labs Anabolic Pump and Powerful, I searched this site but did see many reviews on whether this stuff was worth a $hit. Those of you that have used either one or both in conjuction let me know what you thought about it. I am currently cutting but would love to put on some lbm.

Hi everybody,

I’m a student and I’m working on a project article about fitness and nutrion.

After I complete everything I’ll post it here. It’s good for each begginer planning to understand the helthy life, but now I’m stuck and need help.

I need the formula for calculating the calories needed to reach some goal. I know that this is not correct at all. It’s approx. value, but I need to have it in my study project.

Here is a working site for what I exactly need:
calorie-count.com/calories/calories-goal.php?metric=1

I need the formula based on the same criteria (age, sex, current weight, target weight, etc..) used in this site. There are a lot of sites like this, but nowhere I cant find explanation.

Please give me some hits… I’m sure it’s not difficult at all. There are tons of explained calculators, but they do different things. This must be explained somewhere, but I cant find it

Thanks!

Best Regards,
Niki Stefanov

Hi,

I`ve currently started a new workout routine which consists of 3 f.b.workouts
a week. The first consists of 2 sets of pressups, bench press, bentover row and a few other all round body exercises which total 7. these are done in sets of 3 and each week reduce in amount per set and increase in weight until the 4 weeks is up.
I have completed the first nights workout but feel slightly underworked although i worked hard at it. I`m sure the workout has done its job so to speak but do those 2 sets of press-ups really make a difference to your shoulders and core??, should my arms be nearly dropping off??!!
My nutrition is best it`s been and i`m taking in roughly 3000 cals/day.
Does anyone else feel this way or should I shut up and carry on?? ha

Thanks

War

Here is my 4th cycle. I want it to be my very best so far, so I thought of keeping that log. Goals are strength, lean mass, and reduce a bit bf%, in that order.
Maybe some of you saw my cutting pics, so I will probably not post any current pics until I look half decent… lol

Cycle:
1-10 Tren 70mg ed
1-12 Masteron 70mg ed
1-12 Sust 50mg ed

Supplements: Magnesium, Carnitine L-tartate, B-complex

Stats: Squat 10RM 450lbs, Bench 2RM 450lbs, Deadlift 2RM 625lbs, bw 255lbs, arm 17.5in, waist 40in (35-36in when I get below 8-10% bodyfat) bf 18%

I’ll update with stats every week or so.

When using insulin for the anabolic purposes, are the gains long lasting?

Or do they drop away quickly like steroids..?

What’s the consensus on working out while sick? Immediately after?

I had a BRUTAL stomach virus and felt horrible yesterday. Yesterday was my workout day, but I was so sore all over from being sick, I could barely walk to the bathroom.

I feel MUCH better today. Pretty close to 100%. Probably the reason I don’t feel 100% is I just woke up from a 14 hour sleep after being sick, lol. No medicine taken, just a boatload of water and a BUNCH of sleep. I would wake up to drink water, haha.

So would it be a bad idea to do some calisthenics today (Pushups, pull ups, and some ab exercises)? What’s the usual, if any, amount of recovery time from being sick to going back into working out?