hey im fatand wanna get buff

fattyonatrampoline

hey im lee im 16 and fat i wanna turn dis fat into muscle but there rnt n e gyms round ere and all i have is a sit up bench dumbells and a barbell i khow it aint much but my bedroom is to small for a multigym and my mum wouldnt appreciate me nicken her garage can n e 1 help me out i hate being the size i am and i cant stand to look at my body in the mirror n e help would be gladly appreciated

fattyonatrampoline

and a diet to go with it if u could thanks

Poom

I dont really know much but im sure someone here can help you.

still maybe i can offer some input

Firstly : do you think you are too big to run ?

fattyonatrampoline

no i aint that big i can run im not massive im just overweight and i hate it

Poom

wake up in the morning

Dont eat

Run 20 mins on an empty st omach as hard as you can

Eat

Others can help you on your diet,, but running in the morning on an empty stomach is great for fat loss i think.. but very hard mentally and physically. get some music and run to that for motivation

Nick500

Hey, if your real goal is to lose fat, then you really want to concentrate on doing lots and lots of cardio, and cut all the crap out of your diet.

Its important not to YOYO. I did this for years. What i mean by this is to go on an extreme hardcore diet, with loads and loads of cardio, which is unsustainable for long periods of time.

If you truly want to become from a fat person to a thin person, then its a lifestyle change.

Dietwise, this means:

-eating smaller meals, and eating regularly
-cutting out crap: this includes chocolate, cakes, biscuits, crisps, kebabs, pizza, all of that
-reducing the amount of carbs and fats in your diet
-changing the TYPES of carbs and fats in your diet
-eating more protein

---

Example diet:

(aiming to keep this realistically attainable for a 16yr old doing school)

Wake up at 8am
830am - small bowl of porridge oats with skimmed milk.

11am - something like 1 tin of tuna with some brown bread - if this is unrealistic in your lifestyle, then perhaps something like a 200 gram pack of chicken slices?

130pm (lunch) - Chicken salad, not too much dressing, some olive oil

4 or 5pm: same as 11am

-- no carbohydrate from now on

around 8pm: 1 whole egg, 6 egg whites omelete with some ham or chicken in it.

1030pm before bed: 400ml of skimmed milk


*drinks*
- don't have any other drinks other than water, diet sodas (like diet coke), and small amounts of fruit juice

This suggestion is for a 16 year old realistic diet, that's why its not 100% hardcore (i.e. with protein shakes etc).

If you wanted to change this diet, then buy some whey protein, and have 2 or 3 scoops split throughout the day.

The above diet is probably around the 2000 calorie mark, so should suit you.

One thing to note is, if you are doing extra cardio (i.e. like running etc) over and above the morning run, then you should eat more, like another no carb meal (i.e. an omelette), but keep it small.

The idea is to keep your diet sustainable, so that you dont get bored.

Its fine to eat as much salad and green vegetables that you want, but not with lots of dressing on.

Nick

Alicat

try your best to restrict your carbs, i.e bread, chocolate, long grain rice, do some research on low GI fords and you will see what i mean. (try to eat low GI as well as restricting your carbs.

Run in the morning and a fast 30 minute walk at nght. This will get the fat off, in the mean time continue with weights hit them as hard as possible, u have enough equipment to get you going just keep motivated.

fattyonatrampoline

wow thank you for all your help im gunna do nicks example dieet and alicats exercise thanks everyone so much for your help

MMUK

Fatty, the biggest piece of advice I can offer you is educate yourself, learn about the 4 food groups, understand the basics of how and what the body does with these foods once you've eaten them. I mean what they are used to do, what and how they are stored in you, learn about the differences betwen carbohydrates like oats and pasta, etc.

The more you learn yourself the easier it is to understand and follow the advice you may be given on here and you can make better informed judgements on how relevant the info is to you and what advice will be best suited to you and your situation.

We are all very different and all find different approaches can work better or will suit our lifestyles better.

Good luck in your quest and we will all endeavour to get you on the path you want to be on.

www.betterbodies.uk.com

funbos

welcome