12 Weeks - Is It possible? Newbie

[ICPERFECT]

Heyyyyyy alll! Good to be part of this community! Ok here's my first post, some info:

1 - Age: 22
2 - Lifting History: Not much, here and there but nothing worth bragging about
3 - Height: 5'10''
4 - Weight: 205
5 - Estimated BF%: 24%
6 - Diet: Haven't started one yet, but will
7 - Goals: Basically, I want to get my flub into shape, tone up add a lot of muscle. I'm not horrible to look at, I have some muscle, but my cheast is not defined (boobies), I have love handles and a gut. You wouldn't look at me and say, boy that kid is fat though - except with my shirt off maybe . I just recently gained all this weight, I was at 176 in June. My goal is to get in the BEST shape in 12 weeks , I was thinking something like Body For Life, but I want max results. I want to tone up and have the muscles I've always dreamed about. I want people come spring break to be like holy s**t this kid is in awesome shape. I know itll take a good diet and hard work, I can actually post a diet plan here if anyone wants to know.To be honest, when it comes to taking supplements, I'm not that sure what would be the best for a starter or how to take it. I really would love someone(s) to take me under their wing and give me straight advice, I would be so thankful. So in a nutshell, I know I want to loss body fat, gain muscle, look ripped and feel great in 12 weeks, is it possible. Thanks to all who will help me in my journey.

 

[nydj66]

12 weeks is plenty of time to acheive what you're trying to do. At 37-years-old I went from 26% to 17% BF in 2 months...all natural.

When you first begin to exercise, it's very possible to gain muscle and lose fat at the same time; especially at 22. I don't think any supplements or gear are in order for you at this point.

There's only 2 things you need to do: lift weights and eat fewer calories than you burn. Lifting weights will help with the 2nd item since it will increase your muscle mass and speed up your metabolism. Throw some cardio into the mix (either right after you lift or in the morning before you eat) and you will shed fat in a hurry.

When you start lifting, a full body workout, 3 times per week will give you good results for at least the 12 weeks you're looking at. The workout should include; bench press, military press, pullups, curls, squats, leg curls, good mornings or deadlifts, situps, and hanging leg lifts. The standard 3 sets of 10 reps each also works well for beginners.

The key to dieting is to not let yourself get hungry. Eat only to satisfy your hunger and not to feel stuffed, but eat 6-8 times per day. Meals should be 400-500 calories, snacks 100-200 calories. Eat at least 1,800 calories per day or your metabolism may slow down and work against you. Get plenty of protein with every meal and snack; minimize fat and especially carbs.

This plan should have you down to 15% BF (flat stomach) or lower in 12 weeks easy. When you stop seeing improvements on this program it's time to make an adjustment but that likely won't happen for 6 months or more.

GOOD LUCK!