How long will it take to get a decent body?

[Anonymous]

I am fat and ugly. I am working to change my body. I have lost 35 pounds and 3 pant sizes however I don't look and partially feel different.

Here's a picture of my awful body. (After losing some weight, however this is not my normal posture)

link

My information:

6'2

283 lbs

Dieting, not special, eat 5-6 times a day, less portions, more protein, 95% of what I drink is water.

Workout 4-5 days a week

- 30-45 minutes of cardio (moderate and HIIT)

- Lifting (Chest/Biceps, Back Triceps, Shoulders, Legs/Abs) at medium to heavy weight.

What do I have to change and how long will this take for me to get at least a decent body.

[sammyangel9991]

That's a good lifting split. You are doing well. It's not going to happen overnight. You lost 35 pounds and 3 sizes. That's so good. When you diet and exercise the right way, it takes time, but you will keep it off. If you lose too fast there's a chance you would be losing muscle and your metabolism would go down since muscle is metabolic. one pound of muscle burns calories all day long. You want to hang onto the muscle and just lose the fat.

-Keep your carbs in your first meal and then in your meals bracketing your workouts, meaning pre and post-workout. Pre-workout you want some complex carbs for energy because you need glycogen in your muscles to fuel your workout. Post-workout should be your highest carb meal.

-In your other 3 meals keep it lean protein, good fats and tons of veggies. In your last meal have some 2% cottage cheese because it has casein which is a slow-digesting protein and will last you through the night. Have it with some fruit.

-Do your cardio on days you lift, after you lift weights because by then you used up the glycogen in your muscles from lifting and you will be burning fat for energy instead of the glycogen

-For a guy, rock bottom calorie intake is 1800 calories and even that is too low for a guy who is also ACTIVE

Don't worry about how long it takes you. If you keep dropping pant sizes, you're doing great. Get your bodyfat percentage taken using calipers, take measurements, and redo the measurements and re-take the bodyfat every month. If it's going down, keep it up. If it's not, change something.

[sammyangel9991]

You might also want to try supersetting your workouts, meaning do one set of something and then doing another set of something directly after with no rest in between. It will help keep your heart rate up and burn more calories.

[funkadelic5]

I'm going to WTF at cardio on gym days. Way to f***ing kill someone. You don't want to be doing that. You will screw up your muscle recovery. Whether you are burning fat or glycogen for energy it makes no f***ing difference when you do cardio, they both get stored in your system ultimately. And @ comment, supersetting is a terrible idea. Again, the point is not to burn fat when you go to the gym. It's to build muscle. The muscle burns the fat. If you want to burn fat just stick to f***ing cardio

[sammyangel9991]

Ummm well you obviously have no idea what you're talking about. I get all my info from pro bodybuilders and figure competitors, one of which lost 130 pounds before they got on stage. Supersetting is effective. You're dumb lol.

[funkadelic5]

Yeah it's effective. Effective at making you get a cardio work out when what you're trying to do is build muscle. Which is stupid.

[sammyangel9991]

If you break down the muscle tissue, eat enough clean food and allow enough time for the muscle to repair and grow back stronger before working that same muscle again, you will grow. It's that simple.

[sammyangel9991]

You can break that muscle down with supersets or giant sets or normal sets and its not going to make a difference because you are breaking it down and then after your workout is done the muscle starts to repair itself and grow back stronger. The only difference is that you burn more calories with supersets or giant sets.

[funkadelic5]

Holy balls you are uneducated. Turning your strength workout into cardio doesn't help you. According to your logic you can get ripped just wearing yourself down enough. No. Your results are determined from the muscular exertion you put into moving that weight. If your muscles are weak because they have no rest, you will get sh*t results. It's as simple as that.

[ellabella94]

There's a diet called the dukan diet and I've gone down 8 dress sizes and it's so easy to keep the weight off! Also cardio is not the best, and it's better to do toning exercised as they create muscle rather than increase fitness!

[WoIIie]

I'll be blunt with you. All of your "information" means jack diddly nada. You do yourself no favors by trying to make yourself look good. The proof is in the pudding (not literally, put the pudding down!). Everyone has a plan until they get off their ass. Then it becomes a matter of whether you sink or swim.

Answer me this and be honest. Are you willing to swim? Of course you are! Because it's easy to want something. The real question is, do you have the willpower to drive yourself towards that goal inch by inch and settle for NOTHING less than PERFECTION?

Sounds rather daunting, doesn't it? That's what it takes. That's what you need to do to change your life. You've been taking steps in the wrong direction for YEARS. If you were to casually stroll towards the place you want to be, it'll take YEARS to get back. So if you want to change your life and enjoy it while you're young... sprint. Don't allow yourself even a moment to backpedal, because for every step you lose, you just have to make it up again. Be persistent and be consistent.

You say that 95% of what you drink is water? To hell with that. Make it 100%. Put the soda down. You don't need anymore milk, big boy! As for cardio, don't base it off time. Base it off INTENSITY and HEART RATE. To find your target heart rate, click this

https://www.YouTube.com/watch?v=eOB4xItsIMs

. Your weight lifting routine sounds fine.

[funkadelic5]

The question is not how long it will take but how much effort you are willing to put in.

In light of my knowledge of exercise and nutrition, I want to make some amendments to your plan, however.

Don't eat 5-6 times a day. Eat 2-3 times a day and skip breakfast. Multiple meals a day is non-scientific bullsh*t endorsed by companies that profit from you following that lifestyle.

Don't work out more than 3 days a week. Your muscles usually need a minimum of 3 days to fully recover. Focus on making your workouts count instead of going more frequently. After all, the act of working out actually damages your muscles - it's just the stimulus that causes your body to start repairing/growing muscle tissue.

Light cardio is fine, but don't do it on the same days that you lift, or you're going to be diminishing your ability to recover. Cardio 4 days a week and strength training the other 3 days would be an advisable routine.

Besides that, your other stuff looks good.

Keep at it and you'll be in top tip shape in no time. Good luck.

[soccerguy90]

skipping breakfast is bad, eating early in the morning helps to kickstart your metabolism to help you burn more throughout the day

[funkadelic5]

BULLSHI T man. Show me one f***ing peer reviewed scientific study that shows that breakfast kickstarts your metabolism. One. There isn't one. Metabolism actually increases slightly during short periods of fasting, and doesn't start to decline until 1-2 days of no eating.

[soccerguy90]

link

link

[funkadelic5]

LOL. The first link is a correlational study of young girls that has nothing to do with metabolism. The second link actually has evidence supporting what I said.

[funkadelic5]

Like I said, not eating breakfast doesn't hurt your metabolism. At all.

[DaniJ]

link link link Those are all legitimate health journal articles.

[funkadelic5]

1st link -

"were a whopping 450% more likely to be obese than regular breakfast eaters. This doesn't mean that skipping breakfast causes obesity, but a lifestyle pattern that does not include breakfast is frequently associated with overweight."

2nd link - just talks about the benefits about eating carbs, not eating breakfast

3rd link - I can't view this.

So far you've given me nothing.

[TheGoodTheBadTheHOT]

Well then. If you properly apply yourself, you can cut down to a 'normal' size in under a year. If I were you I'd up the cardio to every day and aim towards doing sprints or shuttle runs. The more sweat, the better. I'm sure you know that.

As for your lifting, make it so that you're doing lengthy repetitions, say 5 seconds up, 5 seconds down. No less, if you do, you're only cheating yourself. This results in more sustained strain, burns more calories.

As for diet, don't particularly bother about protein at the moment. You don't need to go overboard on that yet, the main thing you want to do is lose weight, most of which will be burned, the rest, turned into muscle. Avoid snacking, that's a given, keep drinking that water, love the stuff. Cut out any carbs you're not burning, try to avoid saturated/unsaturated fats and salt as well.

Need any more info, go here - link

[sammyangel9991]

Scooby is awesome lol.

[kheserthorpe]

stick with heavy lifting, and compound lifts.

I suspect if you take photos of your body in that same pose, you'll see change every month.

You'll look fairly different sub 250.

You'll look different again sub 220.

Keep it up. You didn't get fat in a couple months, you won;'t look great in a few months. But you will look much better in a few months, and possibly great in a year. And then you can look great for decades.

Keep it up man, keep it up.

[sfauo]

Depends on your workouts. Give it time, your body is changing and it needs time to do in a healthy way. Set short term goals. Remember to rest.

[Caustic_Fox]

Its going to take awhile. Probably 6 months to notice anything major. Stop doing bicep and tricep work you're wasting your time, all you need to be focused on right now is heavy squats and deadlifts