hellllllllooooooo

[virgin bb]

hi im just starting and want to loose some body fat iv got (18%) and 63kgs and build MUSCLE n e tips

[lazyone]

heya, welcome to the board grin:

[BlueCollarLifter]

Hey there!

Two tips I wish someone had told me when I started hitting the weights:

1.Old-skool methods work best

2.Good form and Intensity are a must

[2guns]

ru a dude or a chick?

[Phantomb]

63kg and 18%BF would be a pretty big girl...

Has to be a little dude

[Paul]

not really 18% would be a fairly lean girl

[2guns]

63kg and 18%BF would be a pretty big girl...

Has to be a little dude

haha and wat do u think a guy of these stats would look like?

it could be either im leaning towards thinking theyre a girl...

but thts i asked

[Pseudonym]

hehehe... Guy or girl, you're welcome either way, VirginBB. Hope we can help you with your goals - we all remember what it was like to start out, so don't be afraid to ask lots of "dumb" questions if you need to.

[virgin bb]

im a girl memba i sed just starting so im not that big or that small

[deegee]

hi, welcome. Get your diet right first and you will staret to get results even on a simple routine.

How tall are you? at 18 % sounds like you are pretty normal build for a female

[virgin bb]

163CM AND WHAT SHOULD I B EATIN grin:

[Tehhaxorr]

163CM AND WHAT SHOULD I B EATIN grin:

Lots of protein in the form of Chicken, Beef, Lamb, Tuna, Eggs e.c.t

Lots of simple carbs like rice and wholemeal bread

Loys of fruit and vitimans e.c.t

then go bust your ass in the gym.

[Varven]

Squat, deadlift and bench press.

Get in 2 grams of protein per kg of bodyweight.

Eat enough carbs to keep you energized for workouts, especially early on in the day.

Start off with a basic push/pull /legs spolit.

Learn your compoind movements and use them heavily.

bench/dips/squat/deads/rows/chins go heavy and hard.

[BlueCollarLifter]

food thats 'close to the ground' as possible..

wholesome and natural, nothing overprocessed..and lots of good fats

[lazyone]

heya virgin bb,

At 18%, you're already pretty lean.. are you wanting to gain muscle mass OR lose bodyfat? Your diet would be different for each one of these. But I'm with the majority... cut down on the processed crap and up the lean protein, veges, healthy fats n low GI carbs... yada yada yada.

I wish someone told me to squat, deadlift and bench when I first started out :nod:

Are you training at a gym?

[point of view]

hi im just starting and want to loose some body fat iv got (18%) and 63kgs and build MUSCLE n e tips

18% for a woman is a an excellent fat level as you will generally be at least 5% or higher than a man owing to the fact that your predominant hormone is estrogen which is fat storing.

I train a lady who has won the last three NABBA Nationals and twice got 3rd at the Worlds and her best fat level (taken with calipers so is not entirely accurate) is 10%.That would equate to 5% for a man approx.

The key to changing your shape is, as the members have stated, build up muscle and that is about breaking muscle down then recovering and growing through body adaptation.Dont spend a fortune on supplements.

If you have a small waist say 26 inches or less at your height and weight then you could have a future in competing.It's all about creating that V shape and a small waist can really help.

Good luck you will learn a lot on this site.

[BlueCollarLifter]

Dont spend a fortune on supplements.

yes..good advice.. :cry:

[virgin bb]

i eat a lot of rice is this good :shifty: