T Nation

Ready for Change

Ok guys, I need some Help. Im 22, 6’0 and just weighed myself monday and the scale said 252. Thats the heaviest I have ever been in my life. I played football in high school around 215 and that felt to be a great weight while being in shape. I also went to basic training in 2009 at the weight of 240 and came back at around 205.

Now, my main focus is not to lose 50 lbs but it is to feel better and shred useless fat while still gaining muscle. I have been in the gym last 3 weeks 3 days a week and a day of flag football at the beginning of the week. I want to go to 4 days weights, and I read an article on here about sprinting to lose body fat so im going to start sprinting 6 days a week.

My legs feel really flabby compared to what they have been in the past, and my chest and stomach need a crazy amount of work. My diet right now is not crazy strict but its a lot of protein and carbs after workouts, ( the diet is going to change once I get a full idea of the plan. I also work night shift (12-8am) 4 days a week so it makes it kind of backwards for eating times I feel.

I have also had experience with different circut lifts and i like them better than just doing a lift then waiting a few minuets and then on to another. I Like to think of myself as very athletic and no task is to big for me to take on so im ready for any suggestions guys, just looking for some input! i have my own gym at the apartment complex so i dont have many limits to what I cant do.

I do know for sure i want to do the sprinting because I have read nothing but good things about it. Ill post some pictures. thanks again guys! looking forward to interacting

I plan on doing this when I get done bulking in Jan/Feb…it might be worth a read for you, I think it’s pretty simple to follow and that’s what I need (never went on a “cut” diet)

Ya from what I know around 100g of carbs sounds pretty good and, I would imagine most, if not all come after your workout correct?

Before and after

Ok thanks. Do you think there is a specfic type of protein to take other than whey when trying to lose body fat?

I had another quick question if someone coulf answer, I get done with work at 8am, and usually go to sleep until class at 4. Now I was thinking of going to the gym right after work. then going to sleep after a good PWO meal. Then after my classes doing my sprint training.

A good friend of mine who is a gym rat said it would be best to workout after sleep because midnight shifts take a toll on mind and body, but I feel I can bust out a good workout right after I get home.

What do you think?

[quote]Migriffi54 wrote:
I read an article on here about sprinting to lose body fat so im going to start sprinting 6 days a week.
[/quote]

No you didn’t READ an article on sprinting. You may have skimmed and read the title, but no author in their right mind would tell someone out of shape to start sprinting 6 days a week from zero.

How about try 2, or ONE day/week?

OK, well I did read the article but I guess after looking at it again it makes sense it wasnt targeted for someone like me at the moment.

So, say I do 2 days of sprints, I should try to do them on off days, or could I do them quick before going into the gym? what would be the best?

Dude… There is no magic pill for fat loss. Yes, you could do them just before the gym but it probably means neither the sprints nor the gym are intense enough. Lift, do some cardio and - most importantly - watch your diet; the latter is the single most important thing for losing weight. And try to be practical; don’t read three different articles you find cool and try to implement all of their ideas simultaneously.

[quote]Migriffi54 wrote:
Ok thanks. Do you think there is a specfic type of protein to take other than whey when trying to lose body fat? [/quote]

Sort of x2.

Considering that companies sell purpose-driven shake formulas (build muscle, lose fat, meal replacement, pre-workout, post-workout, etc.)… how much does it really matter?

The 100 gram carb cure would be an excellent way to structure your eating, and you sound like you’ve got your lifting in place.

I would caution you to ease into your conditioning. Can you jog for ten mins straight without stopping and without being excessively out of breath? If not, hold off on the sprinting until you can.

I know what article you got that from, and it is a good idea to use it, but not until you have a semi decent level of conditioning already.

Your plan of lifting after work and running after class is good.

“I Like to think of myself as very athletic and no task is to big for me to take on so im ready for any suggestions guys, just looking for some input! i have my own gym at the apartment complex so i dont have many limits to what I cant do.”
Read your quote, think about it, in a week explain why a tough very athletic young guy is so fat if no task is to big for him?
I usually give funniest daily post award, your award would be named differently.
At 54 i have a waist under 29 am i super athletic?

There’s lots of ways to skin a cat, and you are young, so lots of methods will probably work for you, but I have had great luck with going ultra low carb 6 days a week (<30 grams) with one blow-out carb meal one night a week after training. This spring I cut from 250-55 or so to 200 in around 4 months while making strength gains. If you are interest, check out John Kiefer’s Carb Night Solution.

[quote]BHappy wrote:
“I Like to think of myself as very athletic and no task is to big for me to take on so im ready for any suggestions guys, just looking for some input! i have my own gym at the apartment complex so i dont have many limits to what I cant do.”
Read your quote, think about it, in a week explain why a tough very athletic young guy is so fat if no task is to big for him?
I usually give funniest daily post award, your award would be named differently.
At 54 i have a waist under 29 am i super athletic?[/quote]

I never said I was tough, and weight has nothing to do with athleticism so I dont understand your 29 in waist comment. Im simply asking for advice and input since I dont know nearly as much about nutrition and weightlifting as most of you guys.

[quote]Chris87 wrote:
The 100 gram carb cure would be an excellent way to structure your eating, and you sound like you’ve got your lifting in place.

I would caution you to ease into your conditioning. Can you jog for ten mins straight without stopping and without being excessively out of breath? If not, hold off on the sprinting until you can.

I know what article you got that from, and it is a good idea to use it, but not until you have a semi decent level of conditioning already.

Your plan of lifting after work and running after class is good.[/quote]

Ok, I think the 100g is the what im going to structure my diet around. Thank you for the input! ya I can jog no problem, I still have PT test for military and pass those no problem. so sprinting I think will work great, we will see how it all works, Thanks again.

All the best!