Complete beginner looking to start losing weight or gaining muscle.

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    aza116's Avatar
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    Complete beginner looking to start losing weight or gaining muscle.


    I'm 19, quite overweight, fat and not much muscle.

    I weigh around 225lbs and I'm looking to start either losing weight or gaining a lot of muscle but I have no idea where to start :P

    Could anyone possibly give me some pointers where to start?

    Like what my diet should be like etc

    Thanks,

    Aaron

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    start losing weight, try to start exercising 1-3 times a week and consume roughly 2500 cals, i calculated a rough TDEE for you, you may have to track and record what you eat and start counting calories.
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    Never enough
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    you'll hear about a million different ideas. Best bet is to use something simple, put together by professionals.

    body for life has a simple workout plan
    http://bodyforlife.com/library/exercise/weight-training

    and meal plans

    http://bodyforlife.com/library/meal-plans

    its a relatively straightforward way to start
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    Quote Originally Posted by aza116 View Post
    I'm 19, quite overweight, fat and not much muscle.

    I weigh around 225lbs and I'm looking to start either losing weight or gaining a lot of muscle but I have no idea where to start :P

    Could anyone possibly give me some pointers where to start?

    Like what my diet should be like etc

    Thanks,

    Aaron
    Best place for anyone to start is to first concentrate on gaining quality muscle through resistance training (lifting weights).

    First, get your conditioning in order. Start doing cardio regularly 4-6 times a week for a few weeks. Clean up your diet. Ditch the sugared drinks and any processed foods and fried foods. A couple decent diet suggestions to familiarize yourself with include the anabolic diet or the paleo diet (just don't buy into the alarmist hype that paleo tries to push on you - the food choices they recommend are sound, however).

    Once you have done cardio for a few weeks, it's time to get into the gym and modify your diet accordingly. Eat lots of protein (250-300g would be a good place to start for you), and think about eating 2500-3000 calories during this phase. I would experiment with a lifting program such as WS4SB, Stronglifts 5x5, or Starting Strength. Familiarize yourself with how to perform the compound lifts which are the basis of these programs: Proper Techniques

    Good luck, and keep asking questions.
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    Start a simple weight lifting program start at 3 times a week work your way up to 5-6.

    Do cardio 3 times a week work your way up.

    Cut out processed foods.
    http://anabolicminds.com/forum/cycle-info/223429-abscent-minded-log.html
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