Well, I use to work out a bit and I got a bit bulky and I got a bit fat. Is there a way to get lean and thin still even though I have a bit of muscle on me?

Also, I'm looking to lose weight within the next 4-5 months. I will do ANYTHING.

I need like a food plan and a workout plan (workouts don't bother me, I can stand a 4 hour workout or however long it may take). I have free workouts (Navy Base Gym). I can workout for as long as I want. What should I do?

I'm about 5'5'' and I weigh about 155 lb. I'm looking to get down to 125 lbs and get lean.

What should I eat? And when? Are there any supliments that will make me lose it faster?

I'm afraid that I'll have leftover skin from where it stretched (cause I'm fat) .


But I will do anything. I can eat anything (My mom use to cook the grosses crap. So I have a strong palet and I can stick to it.) I can stand working out for a long time. I just don't know what to do really .

I want to ideally go to 125 LB in maybe 2 months or 1 1/2 months.

here's a ton of ideas for nutrition

list of good foods to choose from

http://www.bodybuilding.com/fun/stella9.htm

cut and paste of rough ideas to get you started

RULE # 1- Stay away from fats, excessive salt and simple sugars. This eliminates 99% of the fast foods, munchies and soft drinks. Who needs them? In a few short weeks, you won't want them, wonder why you ate them and feel sick if you do!

RULE # 2 - Eat a basic breakfast of complete carbohydrates and protein to set up your metabolism for the day and to provide fuel and muscle building ingredients. Basically, protein builds muscle and carbohydrate supplies fuel for energy. Breakfast can be an easy to prepare meal from a quality protein shake to a bowl of oatmeal, scoop of cottage cheese, fruit and coffee. Remember, if you don't feed yourself a small wholesome meal in the morning, your body will draw on your muscle tissue as a source of energy, putting you in a slump and in muscle deficit. Add a good vitamin and mineral formula each morning to put order and efficiency in your body chemistry.

RULE # 3 - With whatever effort it takes, feed yourself every 3 to 4 hours throughout the day - each meal consisting again of protein and carbohydrate. Any combination of the following is perfect: tuna/rice, lean meat/baked potato, cottage cheese and fruit, chicken/pasta, etc. (Vegetarians - take particular care in order to get plenty of protein in your diet.)

RULE # 4 - In simple English, to gain weight, eat more and eat more often. Be ready for solid bulk weight - lean muscle comes slowly but surely. To lose weight, eat less, still as often, consuming the majority of your calories early in the day.

RULE # 5 - I have always instinctively leaned toward a higher intake of protein over carbohydrate to build a lean body. Though contrary to popular opinion, many doctors and top bodybuilders I've conferred with agree. Emphasize protein.

RULE # 6 - Between meal snacking is okay if the snack is truly nutritious - no junk! Don't let them be a substitute for a meal or become a habit. Good snacks are fruits or vegetables, low fat muffins, protein energy bars, nonfat yogurt, whole wheat bagels, cottage cheese, etc.

RULE # 7 - Simple carbohydrates (sugar and honey) provide us with a quick pickup but let us down just a quickly. Excessive sugar plays havoc with our insulin metabolism and leads to fatigue and fat storage. Not good

if the skin hasnt been stretched too much, it so said can get tight again somewhere around 6-12 months.

as for training, a good idea is 3 days of weights alternated with 3 days of cardio. for weights, stick with compound movements like squats, deadlifts, presses, rows, chins and dips. 1-3 sets of 8-12 reps.

for cardio, pick something that you enjoy and do either high intensity training or low intensity training. high intensity is where you mix intervals of low and high intensity work for a short amount of time. low intensity work is just that for a longer amount of time. you can also train your abs on these days also.

rough ideas to get you going. when you're ready we can get more specific.

I have no clue what to eat really and how I should work out.

My friend told me 5 small meals a day is better than 3 medium/large meals.

I was thinking 1/4th a cup of Oats, with half a banana/apple or fruit for breakfast.
Between Breakfast and Lunch eat the banana or fruit I take.
Then what for Lunch?
Then what in between Lunch and Dinner?
Then what for dinner?

I want to have them between 50-100 calories. So I can consume very little calories but enough to keep my energy up for working out.

I plan to drink about a Gallon of water a day, and workout 2 hours.

I'm not a good runner, I get easily winded so I plan to run maybe a single mile @ 8 MPH which might take ike what? 8-10 minutes?

Then to work out on the ellipticals for about 45 minutes. Work out on the bicycle things for about 30 minutes. Then work out on the steps for like 10-15 minutes.

Then switch it up with basic light weight lifting? Like doing 200 situps, 20 pullups, 200 situps. Then later when I'm able to do 2000 situps, 1000 pushups and 100-200 pullups.

Would running in the morning help also?

What times should I work out? I use to usually workout from 7 - 9 PM.

Is like from 3-5 better? And to jog/run in the morning like 5:30 - 6 AM?


I *really* want to lose 125 as fast as possible but as healthy as possible. But I'm really clueless on what to eat really. What's really good and helps burn fat, what's really good for you and makes you lean.

I don't really know what weight I'm suppose to be, or my body fat percentage.

I'm 17, 155 lbs and 5'5''.

base each meal off a source of protein followed by healthy carbs and fats. this is a rough example you could begin to plan off of

http://www.worldfitness.com/showpost...21&postcount=4

dont worry about a certain weight of bodyfat %. if you can look in the mirror and be satisfied with what you see thats all that matters.