Ran a 5.10 40 meter which converts to about a 4.66 40 yard dash

I am so sore today. Running yesterday killed me. :(

Well, joined a gym today.

A month shy of 29 years old, 6ft, 220lbs, 23% BMI - so approximately 50lbs of fat. Not cool.

Ideal weight is 185, and I'd like to get down to 12-15% body fat.

I am somewhat lanky and hide it well, but it's noticeable. Its gotten to the point where I don't want to take pictures with the girlfriend... also not very cool of me.

It's time to do something. Hopefully this is the first step of many to come.

Yep, I was 220. Weigh between 180 and 184 these days.

Just do the work. Congrats!

I know there's millions of different bits of advice, but I'm curious as to your story, given that you were where I am, and you are where I want to be.

What did your path to the holy land look like? What was your timeline? Activities that provided the biggest impact?

Skipping out on CP BBQ functions he organizes helps him a lot.

Calories in, calories out. My current diet and routine is fairly extreme, but I'm getting ready for summer.

What I suggest, and what works for me, is

a) You'll need a cycle of acclimation and growth first. Establish a routine that works and builds specific areas of the body on a daily basis, and which do not conflict with the other areas. Get in to the habit of making 30 minutes of post-lift cardio part of this routine; don't be a lazy ass in this regard.

b) When you get some muscle built, and my build cycle usually goes for about 3 to 4 months at a clip, then you can change your diet for cutting and weight loss, and the weight will melt right off of you because that muscle is burning fat.

That's the basics.

Oh you.

Don't worry about BMI. It is a load of shit.

I am overweight if you go by BMI. It does not account for muscle being much more dense than fat.

It's 70 degrees and sunny.

I'm going to take a huge shit, lift some huge ****ing weights, and then go for a jog and look at some pert little college turd cutters on the trail!

Spring has sprung and boy am I!

Sure you are.

they're huge to me, bitch!

Grab a thickburger Count.

absolutely not.

This is so true. 180lbs @ 6ft seems really skinny for someone that lifts weights. I was 225 when I applied for state police, and was considered 'obese' by that chart. Then they measured BF% with a caliper and threw you back in line if you were under 15%. It's a joke.



My advice to you is to learn the basics of nutrition, how to count calories/macros (fitday is free), and get your ass in the gym as much as possible. You haven't been doing jack shit, so you can have what is known as 'newbie gains', which is building muscle while losing fat. Take advantage of that phase and hit the gym hard. I'd recommend something like Push/Pull/Legs/off/repeat. There are a plethora of variations out there on the googlez so just pick one and stick with it for a couple months.