How can i lose fat and gain lean muscle quick - VRForums - SITEX 2009

firdie · Jan 15th, 09, 02:53 PM

Hi guys ..I've been a fatty since young but nowadays i can see that i've become stronger and more muscular in the arms and core lately ..The problem is that i weigh like 86kg but my height is 177cm and i am severely overweight but i can do 5 chinups and 6 is considered A .Many other ppl my weight cant even do 1 .Iwanna lose fats n get a silver or gold for my napfa .I go to the gym n take protein .Pls tell me what to do to gain muscle ..Thanks

hafiz116 · Jan 15th, 09, 03:13 PM

first of all you need to completely change your diet. Most asians eat way too much rice.

I myself weighed 95Kgs just 4 months back. Now I'm down to 85Kgs.

With regards to food intake I take oats twice a day with just hot water. If you want more info about the right foods to take and workout tips let me know.

firdie · Jan 15th, 09, 03:21 PM

sure man ..i need tips ..anyway i see that u stay at bedok south ..i stay at east coast rd ..near u

hafiz116 · Jan 15th, 09, 06:27 PM

As for starters its mainly about your food intake. Try to take 5-6 small meals a day rather than just 2 or 3 large ones. Reduce the amount of rice you take (for a start 1/2 the rice amount) and take alot more meat & veggies. As time progresses you should try to cut out carbs more,.. for myself I tend to take rice twice a week most other meals I replace with pasta but again with more meat and veggies. Carbs is your problem which is why your not loosing the fat. My typical breakfast is a bowl of oats with hot water (does not taste too good but is very good for the body!), 2 slices of wholemeal bread and a glass of low fat milk.

Once you start working out really well of course you will become stronger but if you dont reduce the carb intake, the muscle u grow will never show as the fat will be another layer sitting on top of the muscle!

Tips for workout: -
Workout a routine of body parts you are going to workout! For myself I tend to workout 3 times a week and split the body parts into: -
1) Chest (Mondays)
2) Shoulders & Back (Wednesdays)
3) Legs (Fridays)

The reason for giving a day rest in between is for recovery. DO NOT workout everyday as this will not give you much results.

For all of my sessions I spend a good 40 mins doing cardio workout plus the bodyparts workout. Total time at the gym for me is typically 1.5-2 hours per session.

I have just touched on some of the basic stuff,.. there is alot more to do in order to get in shape but if you set your mind to it, its NOT impossible

firdie · Jan 15th, 09, 09:57 PM

Why did you leave out core muscles ?Abs ?Arms ?Is is because when u work ur chest ,tricepts are worked too and when tricepts are worked the bicepts grow too ?Why do you eat oats ?Is it because of the protein or something ?

skweam · Jan 16th, 09, 02:01 PM

Quote:

Originally Posted by firdie

Why did you leave out core muscles ?Abs ?Arms ?Is is because when u work ur chest ,tricepts are worked too and when tricepts are worked the bicepts grow too ?Why do you eat oats ?Is it because of the protein or something ?

abs and arms can be in btween, i guess. i always end every session doing abs

weib · Jan 17th, 09, 08:47 AM

lol, why you recommend him bodybuilding training(bodypart split) for napfa?

Thats akin to ask him to study math for a English test...

TS, what is your weakness station?

visuallin · Jan 17th, 09, 08:22 PM

Quote:

Originally Posted by weib

lol, why you recommend him bodybuilding training(bodypart split) for napfa?

Thats akin to ask him to study math for a English test...

TS, what is your weakness station?

Maybe based on TS title?