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BigJake25 · 01-18-2010, 12:17 AM

My names Jake, I'm 19 and I need help for health, sport, and superficial reasons. I'm 6'1, My peak weight was 260 pounds, and I lost weight 2 years ago in like 4 months. My weight as of now is between 200 and 215.And I want to be both a pro boxer and MMA fighter. I need help lowering my body fat %, I look good since I lost all that weight but I have spots on my body where I still have a lot of fat. (Man boobs, lower abs, butt, lovehandles) Please tell me what I can do. I'm talking about exercises, and foods. But also please note, I have back issues which I'm working with right now, so you have to be reasonable with the physical activity. Any advice is appreciated. I only ask that nobody leave comments saying that I should do steroids and loads of supplements. Thank you, I look forward to any advice.

santosa · 01-18-2010, 12:33 AM

If you've been working out regularly before this, you can take one of the routines in this page to lose weight. If you haven't been working out for some time, do the beginner's routine first here. Since you're injured right now, don't use too much weight. Just be reasonable with it. You know what you can do and cannot do. Start light and keep increasing the weight a little to make sure that your back doesn't get worse.

As for diet, you need to find out how much calories you need to maintain your weight. Use the calculator here. To cut, reduce 500 calories from the number you get from the calculator. Normally, you should eat 30% protein, 50% carb, and 20% fat. But if you want to lose weight, I think you should reduce your carb and fat intake and eat high protein meals instead.

BigJake25 · 01-18-2010, 11:51 AM

Thanks for the advice. The weight training you've suggested me to do I've been doing already. But when it comes to my diet, that's the difficult part. All I hear is that I need to eat a lot of protein, lean foods, and lots of fruits and vegetables. Not to mention cardio. But also, I'm not trying to lose weight either, just fat. I'll be happy at this 200-215 range, just as long as I don't have these large amounts of fat in the spots I mentioned.

diomedes · 01-18-2010, 11:54 AM

If you want to cut fat and retain muscle then eat a very sensible diet (balance your carbs and protein + fat), do some cardio, and serious weight training. Look into PCF ratios (Protein, Carb, Fat ratio) and BMR (Basal Metabolic Rate). Stick to that agenda and you will not lose muscle, just bring down your body fat %.

01-18-2010, 12:17 AM	#1 (permalink)
BigJake25 Just joined M&S Join Date: Jan 2010 Location: Hazlet, New Jersey Gender: Male Training Exp: 2-3 Years Current Goal: Get Fit Photos: BigJake25's Gallery Posts: 4 Rep Power: 0	okay, I need help now!!!!! My names Jake, I'm 19 and I need help for health, sport, and superficial reasons. I'm 6'1, My peak weight was 260 pounds, and I lost weight 2 years ago in like 4 months. My weight as of now is between 200 and 215.And I want to be both a pro boxer and MMA fighter. I need help lowering my body fat %, I look good since I lost all that weight but I have spots on my body where I still have a lot of fat. (Man boobs, lower abs, butt, lovehandles) Please tell me what I can do. I'm talking about exercises, and foods. But also please note, I have back issues which I'm working with right now, so you have to be reasonable with the physical activity. Any advice is appreciated. I only ask that nobody leave comments saying that I should do steroids and loads of supplements. Thank you, I look forward to any advice.

01-18-2010, 12:33 AM	#2 (permalink)
santosa Regular Poster Join Date: Dec 2009 Location: Chicago, IL Gender: Male Training Exp: 6-12 Months Current Goal: Build Muscle Photos: santosa's Gallery Posts: 300 Rep Power: 7	If you've been working out regularly before this, you can take one of the routines in this page to lose weight. If you haven't been working out for some time, do the beginner's routine first here. Since you're injured right now, don't use too much weight. Just be reasonable with it. You know what you can do and cannot do. Start light and keep increasing the weight a little to make sure that your back doesn't get worse. As for diet, you need to find out how much calories you need to maintain your weight. Use the calculator here. To cut, reduce 500 calories from the number you get from the calculator. Normally, you should eat 30% protein, 50% carb, and 20% fat. But if you want to lose weight, I think you should reduce your carb and fat intake and eat high protein meals instead. __________________ When you were born, you cried and other people smiled. Live your life well so that when you die you smile and other people cry. Goal: Maintain BF not to exceed 12%, bigger pecs and arms, and more defined abs.

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01-18-2010, 11:51 AM	#3 (permalink)
BigJake25 Just joined M&S Join Date: Jan 2010 Location: Hazlet, New Jersey Gender: Male Training Exp: 2-3 Years Current Goal: Get Fit Photos: BigJake25's Gallery Posts: 4 Rep Power: 0	Thanks for the advice. The weight training you've suggested me to do I've been doing already. But when it comes to my diet, that's the difficult part. All I hear is that I need to eat a lot of protein, lean foods, and lots of fruits and vegetables. Not to mention cardio. But also, I'm not trying to lose weight either, just fat. I'll be happy at this 200-215 range, just as long as I don't have these large amounts of fat in the spots I mentioned.

01-18-2010, 11:54 AM	#4 (permalink)
diomedes Regular Poster Join Date: Dec 2009 Location: Toronto Gender: Male Training Exp: 3-4 Years Current Goal: Cut Fat Photos: diomedes's Gallery Posts: 398 Rep Power: 9	If you want to cut fat and retain muscle then eat a very sensible diet (balance your carbs and protein + fat), do some cardio, and serious weight training. Look into PCF ratios (Protein, Carb, Fat ratio) and BMR (Basal Metabolic Rate). Stick to that agenda and you will not lose muscle, just bring down your body fat %.