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Im 5"11 - 6", ~130lb with 20-25% BF. I also have no equipment to do it with, since the gym is really far away :c
Is this a good plan? I'm just looking to lose ALOT of fat, since I have the whole summer to do it.

Thanks!

You should add some running in there. That'll help you lose some weight. Maybe run to the gym and back?

My buddy does that. Runs 2miles to the gym, destroys his body, and runs back. He lost a lot of weight so far, like 15lbs in 2 months?

Suggestion: "As many as you can do" -> "As many as you can do +3"

From: Sin

Im 5"11 - 6", ~130lb with 20-25% BF. I also have no equipment to do it with, since the gym is really far away :c
Is this a good plan? I'm just looking to lose ALOT of fat, since I have the whole summer to do it.

130lbs with 20-25% bodyfat?
I don't see why you would want to lose 'ALOT of fat', pretty sure you wouldn't want to look scrawny

Try eating cleaner/healthier food, watch your micros/macros, and throw in some cardio. Don't see any need for you to lose fat all of a sudden, especially over a 2-3 month period.

See if you can add
Bench press/dumbbell press for chest
Bicep curls for your biceps
Squats for legs

From: Four
130lbs with 20-25% bodyfat?
I don't see why you would want to lose 'ALOT of fat', pretty sure you wouldn't want to look scrawny

Try eating cleaner/healthier food, watch your micros/macros, and throw in some cardio. Don't see any need for you to lose fat all of a sudden, especially over a 2-3 month period.

See if you can add
Bench press/dumbbell press for chest
Bicep curls for your biceps
Squats for legs

My arms are pretty scrawny atm, would be nice to put some muscle on them.

From: Justin
Suggestion: "As many as you can do" -> "As many as you can do +3"

Usually do this :D

From: US Marine
You should add some running in there. That'll help you lose some weight. Maybe run to the gym and back?

My buddy does that. Runs 2miles to the gym, destroys his body, and runs back. He lost a lot of weight so far, like 15lbs in 2 months?

Gym is REALLY far. It's almost like ~20km away.

https://twitter.com/NickJonesPT

give that guy a follow, he usually gives loads of advice for people whom dont have equipment

How o.o

130 5'11'', you are pretty tall (I am 200 6'0'')
I would estimate myself at around 17-22% BF

Any possibility to see a picture?

Either way, losing fat requires work in the kitchen before anything. Eat 500 calories less than maintenance. I assume you are 17 years old, 130 pounds, 5'11'' so eat: 2037 calories a day.

You will lose aprox: 1-2 pounds a week, with exercise and a good diet.
—

Yeah I don't really see why you would want to lose fat… gaining muscle I could see, because I'm about 5'11" and 145 pounds, but if I lost any fat I would probably look like a twig.
Oh, and I suggest you don't just eat less, but rather eat mostly healthy foods instead like fruit, vegetables, and meat. That way you don't really have to worry about how much you eat or how many calories it has because you won't gain any weight from it anyway.

From: Hadouken
That way you don't really have to worry about how much you eat or how many calories it has because you won't gain any weight from it anyway.

Ok that is just not true… If you eat more calories than you require you WILL gain weight, it doesn't matter what you eat it is just easier to get more with processed foods.

From: [XoL]
Ok that is just not true… If you eat more calories than you require you WILL gain weight, it doesn't matter what you eat it is just easier to get more with processed foods.

I think he means that if you eat your stomach full with unhealthy food you will gain more then if you eat your stomach full with vegetables. Which is true for a lot of healthy food, but not all.

From: [XoL]
Ok that is just not true… If you eat more calories than you require you WILL gain weight, it doesn't matter what you eat it is just easier to get more with processed foods.

I'm gonna have to disagree with you there. If fat gain is all about calories, then how is it that things like the Atkins diet and Paleo work? I used to be a bit chubby on a diet of less healthy food, (pizza, cookies, etc.) eating about 3000 calories a day.

After that I switched to a diet of about 4000 calories a day, but with what I believe to be healthy foods, (lots of vegetables and lots of meat) and I actually lost weight but felt more energetic.


And to masterBB, yeah it depends on how healthy the foods are. I am still not completely sure of what foods should be considered healthy, but most of the food I think is healthy is meat, vegetables, and fruit. A lot of people think that whole grains are healthy, but if you eat lots of those you will probably still gain a good amount of weight.

You should add dips in with the triceps..

Biggest muscle in the arm..
Need more thn some pushups.

Try www.t-nation.com …

Heaps of stuff in the forums for new people n stuffff..

From: Hadouken
I'm gonna have to disagree with you there. If fat gain is all about calories, then how is it that things like the Atkins diet and Paleo work? I used to be a bit chubby on a diet of less healthy food, (pizza, cookies, etc.) eating about 3000 calories a day.

Please provide one scientific article proving me otherwise, from a reputable source please.
—
Carbs are generally very high in calories, thus when you remove them from your diet it generally becomes significantly harder to eat the same amount of calories you were consuming. The atkins also works by forcing your body to use bodyfat instead of gylc as energy, this would make it easier to lose fat provided you worked out hard enough to get rid of any left over gylc (but you could do this on a regular diet, it would just a bit longer to empty your gylc stores) but this is not the same idea as eating healthy foods in the exact same caloric range.

Before someone tries atkins, please be warned it is pretty bad for your heart/arteries/and can cause quite the brain fog for a few weeks before your body adapts to ketones also 1/20 chance for kidney stones (They hurt).
—

My personal theory to your supposed to 3000-4000 calorie increase + loss in weight.
A) You started to workout (Metabolism went up)
B) You leaned out (Metabolism went up, estrogen went down less fat stores)
C) You increased muscle (Metabolism drastically increases)
D) You were not correctly measuring your calories (Processed food has A LOT of calories in comparison to something of the same size that is healthy this is because processed foods lack complex carbs and fiber) Fiber and complex carbs fill you up a lot faster than simple carbs.

—
The reason I say this is because currently I eat 5000 calories a day, I pick my 5000 but still I eat what I want but I carefully calculate all my macros so I get 185 grams of protein a day, get my accurate amount of fat, and carbs so that when I lift my muscles are fed)

When I cut I eat 4500 calories a day, but it is of the same foods and yes I do lose weight.

—
Calories are calories
http://www.livestrong.com/article/517056-does-it-matter-what-you-eat-if-you-just-count-calories/
http://www.iom.edu/Activities/Nutrition/DRIMacronutrients.aspx
http://www.nytimes.com/2011/07/19/health/19brody.html?_r=1&scp=1&sq=counting%20calories&st=cse
(This one says everything in moderation is a bad motto, because the moderate amount of french fries is a lot more calories than a moderate amount of apples)

About the calories are calories thing, while counting calories WILL help you lose weight, it will also probably make you feel less good if you are still eating unhealthy foods within the bounds of the calorie limit you set than if you were to eat healthy foods. Also you will be less healthy when eating stuff like pizza and cookies because it doesn't have a high nutrient content. The reason I gave the advice to eat healthier instead of counting calories is that I've found it makes me feel much better than if I were to eat unhealthy food in small amounts. Also I don't have to worry about calories because of it.

One of the theories I've heard about weight gain is that the insulin spikes caused by eating large amounts of carbs are what often causes large amounts of weight gain, but I'm too lazy to find an article about that.

In this study, subjects in one group restricted their amount of calories and ate a low fat diet. The other group ate a low carbohydrate diet, but did not restrict calories.

http://jcem.endojournals.org/content/88/4/1617.long

To summarize the conclusion, they found that people who go on low carbohydrate diets, nonrestricted by calories lost more weight than those on low fat diets AND restricting total caloric intake.

From: Hadouken
About the calories are calories thing, while counting calories WILL help you lose weight, it will also probably make you feel less good if you are still eating unhealthy foods within the bounds of the calorie limit you set than if you were to eat healthy foods. Also you will be less healthy when eating stuff like pizza and cookies because it doesn't have a high nutrient content. The reason I gave the advice to eat healthier instead of counting calories is that I've found it makes me feel much better than if I were to eat unhealthy food in small amounts. Also I don't have to worry about calories because of it.

One of the theories I've heard about weight gain is that the insulin spikes caused by eating large amounts of carbs are what often causes large amounts of weight gain, but I'm too lazy to find an article about that.

In this study, subjects in one group restricted their amount of calories and ate a low fat diet. The other group ate a low carbohydrate diet, but did not restrict calories.

http://jcem.endojournals.org/content/88/4/1617.long

To summarize the conclusion, they found that people who go on low carbohydrate diets, nonrestricted by calories lost more weight than those on low fat diets AND restricting total caloric intake.

Yes that is true, you will feel less full and you will not have nearly as much energy simply consuming crap food but that does not negate the fact calories are calories. Yep eating healthy foods, expect higher energy + fuller for a far lower caloric intake because of the nutritional values.

Also that study makes sense, carbs are high in calories and removing them from your diet only really leaves meat and other high protein items (Protein makes you very full, very quickly) It is hard to eat the same amount of calories in meat in comparision to carbs, two slices of toast are like a grain of salt to me but the same can of tuna (same calories) is like a mini meal.

Add Three J's to the Plan. Jogging, Jumping and Juice.

Juice o.o

Please don't get on the juice, unless you want to commit your life to body building and are already 230 pounds of pure muscle. Also did all the research you needed, such as estrogen cutters etc. etc.

Don't die, also don't f your life over by wanting "aesthetics"

From: [XoL]
Juice o.o

Please don't get on the juice, unless you want to commit your life to body building and are already 230 pounds of pure muscle. Also did all the research you needed, such as estrogen cutters etc. etc.

Don't die, also don't f your life over by wanting "aesthetics"

I have access to a gym now. Can you recommend me a workout just to put some muscle on my arms? Tyty

From: Sin
I have access to a gym now. Can you recommend me a workout just to put some muscle on my arms? Tyty

biceps: barbell/dumbell bicep curls, half regular half hammer grip.
Back: Barbell rows, dumbell rows, lat pulldowns, pullups
triceps: dips, skullcrushers, cable pushdowns
chest: dumbell/barbell presses (regular AND incline)
Legs: Squats, Front Squats, Deadlifts
Shoulders: Military press, front/lateral raises, dumbell/barbell shrugs, rear delt flys

abs: 3 sets of whogivesafucks

From: Nebula
biceps: barbell/dumbell bicep curls, half regular half hammer grip.
Back: Barbell rows, dumbell rows, lat pulldowns, pullups
triceps: dips, skullcrushers, cable pushdowns
chest: dumbell/barbell presses (regular AND incline)
Legs: Squats, Front Squats, Deadlifts
Shoulders: Military press, front/lateral raises, dumbell/barbell shrugs, rear delt flys

abs: 3 sets of whogivesafucks

Okay, how many reps of each?
And I want abs :c

From: Sin
Okay, how many reps of each?
And I want abs :c

If you want strength, do sets of 4-7 reps. If you want size, do sets of 8-12 reps. I recommend doing 3 sets of 3-4 different exercises per bodypart per workout. Lifting 6 days a week is really the best way for a beginner to build mass. Have a 3 day split that you repeat twice and then take 1 day off. Day 1 Legs and Shoulders, Day 2 Back and Biceps, day 3 chest and triceps; repeat this again and then take a well-deserved day off. And make sure you are consuming enough protein. If you're 130 lbs, try to take in atleast 100 grams of protein a day.

Abs come from having a low bodyfat%, you can do crunches and stuff for hours upon hours and not "have" abs because there's fat covering them.

Nebula's advice is pretty much spot on.

for a beginner, big body moves, good form, 8-12reps, 6 days a week and you'll notice a hell of a difference. lift as heavy as you can with good form, but dont be embarrassed about dropping to make sure your form is correct. if you wanna keep down bf% as well, throw in some HIIT 3 times a week for 20mins or so :)

good luck bro


EDIT: HIIT is high intensity interval training, so instead of jogging for 20mins at 11kmph, i would do 30secs @ 9kmph then 30secs @ 18kmph and repeat that until you cant any more :)

If you are really looking to lose some fat and change your lifestyle then this is the way to go:

1. pay a visit to a sports doctor (idk how to say it in english - a doctor who specialises in advising and examining athletes and kids who regularly excercise). There, you will get an overview of your current biometrics - heart rate, lung capacity, oxygen uptake, bp etc. - one of those will also be your aerobic heart rate limit btw.
2. choose a sport that is endurance-based and appealing to you.
3. buy a watch+belt for heart rate monitoring.
4. mix your gym training with cardio (the sport in 2.), while doing cardio, keep your heart rate at aerobic limit minus 10. for example 1 week with 2x gym+ 3x cardio and another the other way around. cardio should last 1h+. use your watch+belt for heart rate monitoring.
5. take a pic every morning and enjoy the progress in a time-lapse :p

Opting for strength training only could mess up your blood pressure btw (left ventricular hypertrophy - if that tells you anything :D ), thats why its good to do low-intensity cardio too.

I have been going to the gym with my brother a little recently and we have been doing an hour of Raquetball followed by 30 to 40 minutes in the gym doing upper body one day and legs/lower body the next.

Push ups and pull ups are hard exercises… What I mean is that you can't do long sets…
To loose BF you need to do longer sets, about 15-20 reps. And I advice you to start with even longer reps and very small weights because then your joints and muscles have time to get ready.
Push ups and pull ups make your rather stronger than loose BF.
Best way is to contact professional though