I’ve lost about 40 lbs in the past 9 months, currently standing at 215 lbs, aiming to get to 200 lbs. Once I get to that point, I’d like to start working on my upper body. If anybody can suggest any exercises and a supplement, I’d really appreciate it. Thanks! No smart-ass answers please!
Your results will be from how good your diet and exercise routine are. Supplement companies like to make u think that u need them to get in shape but you dont at all. In fact most are totally BS. The only thing I’d suggest is a basic whey protein for after you workout.
Ashley is right, most supplements are a waste of money.. Make sure you get plenty of protein and lift heavy if your goal is increased mass and strength. Creatine is pretty cheap, and the increased water volume in your muscles will help you lift heavier / recover quicker.. Protein powder is probably the cheapest most convenient way to get the amount of protein you’ll need.. Other than that a good multivitamin and plenty of water and good quality food I wouldn’t worry about it.
You don’t need any supplements to lose weight or build muscle. To lose weight, create a calorie deficit by eating fewer calories than you burn. You can figure out your daily calorie expenditures by googling a daily calorie needs calculator.
To build muscle, you’ll need to bring your calorie intake back up to weight maintenance levels, maybe even a little higher. Eat plenty of chicken, fish, nuts, beans, lentils and quinoa; don’t touch processed protein “food product” or “bars” or whatever else comes in a box or wrapper. You don’t need anything other than real, whole, natural food.
Ok, you’ve lost 40lbs in 9 months – GREAT!!!! I’m hoping that by now you realize this is a lifestyle change and not a diet!
1) Don’t wait until you hit 200lbs before start working your upper body, you’ll reach that 200lbs mark and see faster results in your upper body if you start working it out now!
2) Supplements: A great deal depends on what you goals are. If you want to get fit and toned then I’d just suggest a low-calorie protein shake or protein complex (Protein shake with creatine, HMB and the like premixed), and high EPA/DHA (long chain) Omega 3 (basically a quality cod liver oil).
3) Exercises: You’ll probably want the basics, a mat, some dumbbells, a balance ball. Get some basics health and fitness magazines such as Men’s Health or Men’s Fitness. Neither of those two mags are hard core, more lads mags with muscles, but they do put across plenty of interesting info and have regular workout plans, all presented in an often amusing and irreverent fashion.
Great work so far – keep it up! You’ve done great getting this far, you’ve managed what a great many people in this area of Y!A aspire to, so don’t be shy to share your thoughts on others plans