Pics included, what do I need to do?

[movistar]

I started working out again about two months ago and from these photos it seems like I've been wasting my time. What type of program would you recommend for me? I had my body fat measured and it came in at 23% so I'm pretty much a lard a$$ right now.
What type of workout would be good for me?
Any diet recommendations to start dropping the fat?
I think 12-14% might be a good goal.
Funny, I would take of my shirt in front of my ex and prance around like I was the shyt and say "I'm hot" she would just smile. Until I took these pictures I had no idea I was fat. She was nice not to burst my bubble..

http://i234.photobucket.com/albums/ee307/movistar111/DSC00157.jpghttp://i234.photobucket.com/albums/ee307/movistar111/DSC00156.jpg
http://i234.photobucket.com/albums/ee307/movistar111/DSC00158.jpg

 

[The_flying_dutchman]

Hey bro. In my opinion, I think you should focus on building/widening your delts and slimming down your midsection. Widening the delts and slimming down the midsection gives you that lean look that chicks dig.

other than that I think you should slim down a bit. Best of luck on your goals.

 

[wolf116]

http://www.sosuave.net/forum/showthread.php?t=125444

 

[HK1]

You're not exactly that fat, personally id just bulk up & get stronger over the winter & start dropping off excess BF towards early march.

 

[beastmaster79]

you don't look that bad dude. just get into the habit of lifting a few times a week and maybe doing some sprints and interval training 2 or 3 times a week.

stop eating sugar and refined carbs(white bread, white flour, potatoe chips, etc).

do this and you'll look fantastic in less than 6 months.

 

[AlexTheGreat]

you should work your legs hard. do deadlifts and squats.

Reason is, you already have a large strong back, so working out the hamstrings/quads will widen your middle section and make you look more balanced.

 

[Master Bates]

You don't look bad at all, especially for someone who hasn't been working out very long at all. You're not exactly fat, you've got some decent mass on you, you're far from pale, and have no unsightly body hair. If this is your starting point, you're lucky dude.

 

[BCOMusic]

If I were you, Id be doing some serious cardio.

Like 4 days a week circuit training cardio with situps
2 Days a Week heavy ass lifting, like burning out muscle groups, one day legs, one day upper body

and diet is more important that anything else

like you could work out every day but if your diet sucks your body sucks.

some recomendations for diet
are

well, ive have achieved my results through fruit and vegetables primarly

i barely eat carbs anymore, sometimes i have pretzels, nuts, and power bars

protein supplements, whey protein on lift days.

I usually have a fat breakfeast, like anything i want, but i stay away from carbs

healthy cereal, eggs, fruit, water,

then a fat ass salad for dinner with tons of vegetables, onions, green peppers, all kinds of ****

water all day
fruit pretty much whenever


NO food past 8

 

[Fuglydude]

Cutting down sucks, because you can't eat what you want when you want and you gotta do cardio!

Given this...its the easiest way to a more aesthetically pleasing physique in my opinion.

So high protein, diet, 1-1.5 g per lb of bodyweight divided into 5-6 meals. Low carbs, and try and stick to lower GI carbs like whole grain bread/brown rice, etc. Simple sugars from fruit, etc in the morning and post WO.

Cardio: mix it up w/ interval and "regular".
I do weights and cardio on alternating days.

Supplements: a good multi, EFAs and protein.

Most important thing BY FAR: your diet!

Good luck!

 

[Ratisson]

Work out harder

 

[Blackmm]

Ditto to the above posters. Take the junk off that treadmill in the background and put in some serious time. i would hit it the first thing in the morning, before eating breakfast.

 

[movistar]

Thanks for all the tips! As for the treadmill in the back, I don't know what it is, but before I bought it I imagined all the miles I would do on it. It's three year old now with a total of about 20 miles on it.
I will increase my cardio to 4 days a week, no eating after 7, and making smarter food choices. I will post some new pics a month from now.

 

[EFFORT]

http://www.sosuave.net/forum/showthread.php?t=125444

do this man please make yourself a journal, follow it through for the full time, we will help you, would be great for this forum since i don't think anyone from this forum has followed that post all the way through and posted a journal about it (sadb came close), then your journal could be an example and people will have more faith in my where to start post.

 

[movistar]

do this man please make yourself a journal, follow it through for the full time, we will help you, would be great for this forum since i don't think anyone from this forum has followed that post all the way through and posted a journal about it (sadb came close), then your journal could be an example and people will have more faith in my where to start post.

I would like to do the journal.
What should I post? diet, workout what else?
Also, I checked out that workout, and it doesnt seem like very much. Do you think thats enough to make real progress?
I wouldn't say I'm a total beginner, I just haven't worked out in a year or so.
And what about cardio?

 

[wolf116]

I would like to do the journal.
What should I post? diet, workout what else?
Also, I checked out that workout, and it doesnt seem like very much. Do you think thats enough to make real progress?
I wouldn't say I'm a total beginner, I just haven't worked out in a year or so.
And what about cardio?

Trust me it is heaps!!! When you do your max 2 x 5 deadlifts you will know it is enough!

It's a fun program to, I'm on it.

Check out my journal. I started out well but I'm not healthy ATM. Include diet, weights and cardio.

 

[movistar]

Maybe I should mention I'm 36 years old and going really heavy might lead to injuries for me, but that's just a guess. I can try it tomorrow and see how I feel.

 

[wolf116]

OK, the quickest way to learn to lift properly with safe form is to go to a powerlifting gym. They will teach you everything. Give it a try, it's a great atmosphere to train in.

 

[Warboss Alex]

Maybe I should mention I'm 36 years old and going really heavy might lead to injuries for me, but that's just a guess. I can try it tomorrow and see how I feel.

You might want to keep the rep range a bit higher on the accessory exercises, but not by much. The main compounds can still be done in the 5-6 range.

 

[mrRuckus]

do this man please

um. what

 

[Solomon]

My question is if you do cardio late at night(i have a weird schedule) like 9 pm and do 40 minutes, but then going to bed after what's the best type of snack to eat? should you even eat or just starve and go to bed?