6'3" 245 lb 23 years old

[Token Negro]

I play ball twice a week seriously and go running another two days.


A nikka got some titties and flab....I need to get to about 220-230 and make it solid...Help a brotha out brehs

 

[Piff Perkins]

What do you typically eat weekly?

 

[Token Negro]

What do you typically eat weekly?

Past 2 months I've tried my best to eat healthy...I usually have like cereal for breakfast 1 meal a day and some fruit ... Eat out at Fridays , Applebee's, etc probably once a week. I know I could do a lot better with my diet.

 

[GoPro]

I play ball twice a week seriously and go running another two days.


A nikka got some titties and flab....I need to get to about 220-230 and make it solid...Help a brotha out brehs

Real shyt, your problem is you're not eating enough.

5 400 call meals a day. Don't eat 3 hours before going to sleep, but if you have to, make it tuna fish. And do calisthenics and drink plenty of water to tone up.

 

[TRBM]

fix your diet and get in the gym

 

[TLR Is Mental Poison]

Real shyt, your problem is you're not eating enough.

5 400 call meals a day. Don't eat 3 hours before going to sleep, but if you have to, make it tuna fish. And do calisthenics and drink plenty of water to tone up.

Not eating enough

Hes trying to lose weight

He should be eating less... replace starches w/VEGGIES (not fruits they are full of sugar- though you should eat some for the nutrients)

Eat more lean meat

*TRY* to skip breakfast... you don't need it... last summer I was doing 30 mile bike rides making good time w/nothing but the occasional cup of coffee right after waking up

Every 6-8 weeks... take a diet break... its gonna take a good 3-4 months to legitimately drop that weight

Should be good with that.

 

[Slystallion]

get rid of the cereal. Replace that with 4 eggs and roast beef in the mornings. buy some syntha 6 protien. Eat veggies and lean protiens for lunch and dinner. Don't eat white bread or soda avoid all sugars and keep sodium at a minimum. Cook everything with coconut oil

Replace potatoes with sweet potatoes. Do H.I.I.T cardio followed by steady state for a good 20-30 minutes total at least 3 times a week

 

[King Theo]

get rid of the cereal. Replace that with 4 eggs and roast beef in the mornings. buy some syntha 6 protien. Eat veggies and lean protiens for lunch and dinner. Don't eat white bread or soda avoid all sugars and keep sodium at a minimum. Cook everything with coconut oil

Replace potatoes with sweet potatoes. Do H.I.I.T cardio followed by steady state for a good 20-30 minutes total at least 3 times a week

elaborate. i thought olive oil was the best oil?

 

[MMS]

if you dont cook regularly already making changes like that wont help

i suggest you read the guide at the top

once you got an idea about calories, figure out calories for the foods you already eat..then make small changes

regardless what you do, start lifting atleast 3 days a week

 

[Slystallion]

elaborate. i thought olive oil was the best oil?

Olive oil is fine when not cooked so it's good for salads but once heated loses most nutritional value. Coconut oil can sustain higher temperature

 

[GoPro]

Not eating enough

Hes trying to lose weight

He should be eating less... replace starches w/VEGGIES (not fruits they are full of sugar- though you should eat some for the nutrients)

Eat more lean meat

*TRY* to skip breakfast... you don't need it... last summer I was doing 30 mile bike rides making good time w/nothing but the occasional cup of coffee right after waking up

Every 6-8 weeks... take a diet break... its gonna take a good 3-4 months to legitimately drop that weight

Should be good with that.

From the looks of it, dude eats twice a day. Cereal and a meal later on in the day. His metabolism is NOT operating at optimum efficiency(look at me with the big words ) with that kind of consumption. You. Should. Know. This. Mannn!

 

[Token Negro]

Good looking out everybody...any more advice?

 

[Jplaya2023]

Good looking out everybody...any more advice?

on the days when your not hooping, do 2-3 miles jogging, walking, running in the gym on different machines, treadmil, bike etc..

 

[Dark Knyght]

I play ball twice a week seriously and go running another two days.


A nikka got some titties and flab....I need to get to about 220-230 and make it solid...Help a brotha out brehs

You ain't playing hard enough then. From personal experience, its always better to run harder than run farther when it comes to losing body fat. I hate running mini marathons. Its better for my body to do short back and forth sprints 8 -10 times in sets of 3 or 4 as hard and as fast as you can. You think football players out here running marathons? Also cut out juice and soda and you'll drop 5-10 just off the strength of that.

Also, hit the gym and go hard. Actually you should hit the gym first. As a fatboy, you should already have a pretty good amount of mass under that fat. All you have to do is sculpt it out. It should be way easier for you to start lookin jacked than a naturally skinny dude because you already contain the necessary 'bulk', you just can't see it yet. You should gym first because you don't wanna lose muscle as well as lose fat when your doing cardio activities.

 

[Dilltastic VolWon(derful)]

You ain't playing hard enough then. From personal experience, its always better to run harder than run farther when it comes to losing body fat. I hate running mini marathons. Its better for my body to do short back and forth sprints 8 -10 times in sets of 3 or 4 as hard and as fast as you can. You think football players out here running marathons? Also cut out juice and soda and you'll drop 5-10 just off the strength of that.

Also, hit the gym and go hard. Actually you should hit the gym first. As a fatboy, you should already have a pretty good amount of mass under that fat. All you have to do is sculpt it out. It should be way easier for you to start lookin jacked than a naturally skinny dude because you already contain the necessary 'bulk', you just can't see it yet. You should gym first because you don't wanna lose muscle as well as lose fat when your doing cardio activities.

as someone who was chubby when I was younger you ain't lying about that mass underneath. If you do follow the regiment the coli posted, it should work. Nothing like having a nice toned frame without ever having to use a weight gainer.