Ok so here is my story. I used to be 260 lbs… at 14 years old. I stayed that weight until 2 summers ago, I decided it was way overdue to lose weight. So I got a gym membership and here I am now, at 175 pounds. Now im only 5’ 7" so I still look a little overweight. Im currently 18 years old, and am looking to possibly get down to 155 and gain muscle. The losing weight part isnt the hard part for me, I just need help maybe designing a work out or maybe some helpful tips. Thanks!
here is your new Bible:
and i wouldn’t suggest you keep losing weight unless you want to, just not because you think you need to.
if you’re serious about getting in shape and adding muscle, i would suggest you start lifting and eating to get bigger (bulk). once you have added a decent amount of muscle, show it off by losing some of the surrounding fat (cut). rinse and repeat
if you have any more questions, feel free to ask. i’m sure someone on here or I can help you.
otherwise, good luck
Congratulations on your progress, keep up the good work.
You’re being too vague on your goals. Any idea how much body fat you’re carrying? What your lifting numbers are? Sprinting speed?
Figure out where you are and where you want to go, specifically. If you squat 250 now, set a goal of 300. If you’re at 18%bf, set a goal of 12%. Just examples, of course, but use definite numbers.
Always have goals like Jaypierce said.
Congradulations on your current weight loss though.
Please consider reading anything and everything written by Coach CT, and Berardi, in regards to diet and training.
I’m not as big of a fan of Starting Strength as everyone else seems to be, but there are some other good books with good programs that will help you accomplish your goals once you know what you really want.
I’d definitely continue tweaking your nutrition so you will continue to lose fat. At the same time, I’d find a good weight training program that also takes into account your goals and also adds in some cardio/energy work.
One good book for building up your strength is Eric Cressey’s “Maximum Strength.” Another good one for looking good would be Nate Green’s “Built for Show.”
There are also a few others out there with specific plans dependant certain goals. Define yours and find something that fits!
Also, most fat loss is based on proper nutrition and enough activity. So you can gain strength and muscle while eating better, doing some extra cardio and even burning some fat or at least maintaining.
And there are plenty of free programs on T-Nation. Westside for Skinny Bastards works great. Some of CT’s stuff works great. Some of Alwyn’s stuff works great. It just depends on your goals.
Just make sure you stick with something and follow it as written for the full 12-16 weeks (or more) depending on the plan.