I always figured you were about 4'9 220lbs and lived in your moms basement.... lol

Just got back from a solid 4 mile run. Was only planning on a 3 mile run but went exploring and the road I was on didn't merge back into our subdivision for way longer than expected. lol And looks like today is a 3 mealer and maybe a snack of some sort before bed. lol

Just wanted to echo that all your advice has been spot on...

This is speaking as a chick who is undergoing some intense body changes and mods right now.. and have been with world class Baylor trained nutritionists in the last few months..

The 3 meals, 2 snacks... or every 3 hours eating something.... is the smartest...

But the shake of 30g of protein or so.. every morning.. is the BEST weightloss, muscle building advice anyone can give you...

Just to clarify I don't need to lose any weight at all. I am too skinny right now and putting weight back on with muscle rather than fat.

Thank you everyone for the kind words its much appreciated! anyways man, STOP RUNNING. your taking 2 steps forward and one step back with all this stuff you are doing. READ, RESEARCH, and then come back to this thread, at this point stupid questions are going to receive even dumber answers. Ive been in this game since i started college and i will never pass something onto someone to hurt or harm them in anyway. I dont go off of bro-science. i go off whats tried and true for myself and others. I personal train on the side when i have time and like to get my friends and family into shape. Clearly people have acknowledged my expertise on this subject, its a shame you arent comprehending basic concepts of calories in calories out.

Running and jogging is bad for me now? lol Its my cardio. I had a heart scare last year, turned out my heart is fine and healthy, but going to keep it that way. Running clears my head and gets my heart pumping. Tightens up my legs, and core. All I know is look at the progress pics. I may change some things up, but for all the more I work out Im doing pretty well.

seriously, you need more protein. you look flat in those pictures.

if you want to get some more muscle mass without adding fat, try to get at least 1g to 1.5g of protein per lb of your current weight. :2 cents:

what is your current weight?

135lb. I was down to 129 130 few months ago lol. 165 to 170 was my top weight.

From someone has had ripped abs in the past....

Abs are made in the kitchen, not in the gym. Eat small meals, more frequently, with lots of fruit and water. Cardio in the morning and evening, sprinkled with some jump rope and heavy bag work will get you there.

Don't listen to any bullshit telling you to do x amount of crunches, or y amount of leg lifts. That's all fucking bullshit.

i agree. diet comes first. if you dont have your diet dialed in, you will have a hard time getting the results you want.

the other challenge is that the body has an amazing ability to adapt. i am a strong believer that you need to keep the body confused when it comes to diet and exercise.

you dont need to go yo-yo, but subtle changes will keep the body confused and help give you consistent progress.. :2 cents:

Shit, then I should be in great shape. I'm fucking confused on a daily basis.

Exactly.

Routines are the worst thing...

you should just go in and do what your body tells you, or allows you to accomplish.

Its the same thing with diet. A little cheating is good when you're on a roll with good eating. I remember dieting before a vacation to puerto Rico, for about 3 weeks before I left.

It was small meals and snacks likes apples, carrots, crackers, stuff like that. My abs looked just OK before I left, but my body was in full fat burning mode. I ate like a fucking hog on vacation for a week. Eggs and sausage, and just about every greasy pork meal the island had to offer.

I actually looked better when I got home, despite treating my body like shit for a week.

Of course, I eventually fucked up my hard work in about a month of reverting back to sugar and crappy foods.

Oh yeah, I forgot to mention sugar. Cut out any refined sugar and the abs will come easier.

Yikes!!! This has to be the most gay narcissistic thread ever on GFY... :helpme

http://www.twitip.com/wp-content/upl...narcissist.jpg

ADG

Stay on a low cal diet, do crunches and leg raises, and run a couple days a week. You will look great, too bad I love eating food and have no dissapline. I just play Handball and drink a lot of water at the moment...

The newer unofficial guidelines say that you should weight 150. I know, that is hard to believe. It goes like this. For men, you should weight 105 pounds for the first 5 feet. Then add 5 pounds for each additional inch. This is for optimal health based on years of studies. Even just being 10 pounds overweight puts you at significant risk of many different health problems such as diabetes and high blood pressure. Most peoples' idea of overweight is way off mark these days. No offense, but you are very typical in this way of modern thinking. People have become really complacent with their weight. They are comparing themselves to others and not really seeing that they too have weight problems.

One thing that should be also factored in is bone density. If you are boney, then add in a few pounds or so. More important than weight, however, is your waist size. Two males could be 5'9 and 190 pounds but have a different waist size. I'm guessing you're around size 34? Abdominal fat is the most dangerous fat a man can have. It's much better to be a size 34 than a size 40, though.

TheDoc, the "6 meals a day" is often recommended even by the most revered doctors. However, they mean "6 SMALL meals." That's the part everyone in this thread neglected to say. The 6 small meals works better for overweight people trying to lose weight so they don't starve. Three meals a day plus three snacks works for the rest of us. Two meals a day... is that what you're doing? Wow. I'm not sure how you get all the nutrients you need. How do you get your 9 full servings of fruits and vegetables, and all your whole grains in that? You didn't mention snacks... perhaps you do it then.