Diet & FIitness EXPERTS! Plz look: 30% BF + 6'2 + 216lbs = 33 pounds to lose @ 15 pounds of muscle gain!? HOW?

Question

Ok I got myself measured:

I am 6'2, 216pounds, 30% Body Fat.

I want to be at 15% body fat @ 200pounds. I need to lose 30pounds and gain 15pounds in muscle mass. HELP!

Cardio: Currently I am doing 20-40minutes a day 4times a week
Stregth Training: Currenly None. Recommend Some. My Target areas are: Arms, Chest, Back

Supplements: Should I get Diet or Mussle Building? or other..

Let me know good weekly training to make me get at what I want to get to.. This is what I have to work with: 4 times a week @ 1-1.5 hrs a day.

Thanks Y'All!

Answer 1

Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu's even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck :)

Answer 2

That's great that you are taking some initiative. For those areas of the body I'd recommend swimming or playing basketball. You'll find that in no time your arms, chest, and back will be toned and yo will getting your cardio in. Also, try the rowing machine. When you are doing these exercises make sure to really push yourself past your comfort zone, because only then will you build up any muscles.

Also do push ups, pull ups, and weight training if you have access to weights.

As long as you are eating a balanced diet, making sure to eat a good amount of protein, especially in the morning and after a work out, you will be good to go. Sounds like you are on track already. Good for you and keep going!