How long would it take before I see significant muscle gains?

Ok heres my story. Im a 24 year old guy. My height is 5'4 without shoes and weigh about 207 pounds and a Body fat percentage of 31%. For my height im actually overweight if not obese. I should be around 144 according to my doc. I want to gain some muscle and lose fat. I even have man boobs that look disgusting.I just started this week and dieting also. So what I want to know is, should I lose fat before I star pumping iron or should I just lift weights with cardio. I want to go from this:http://www.howtolosemanboobsnow.com/blog/wp-content/uploads/2012/01/fat-guy-with-man-boobs.jpgTo this:http://www.iwantsixpackabs.com/pictures/SIX%20PACK%20ABS%20IMG_1647.jpgMy workout regimen and diet is as follow:MWF Full body workout lifting weights but at the beginner stage. Cant really lift heavy things since I just came out from chemo and it really weakened my muscles a year ago. Think only doing the machines and bench pressing 60 pounds.Cardio/Eleptical trainer every single day, no excuses and having a goal of burning 500 calories a day.Diet:Doing Interment to Fasting with a 6 hour windowA vegetable smoothie mixed with Coconut Oil2 cans of tuna fish and half a can of corn with half an avocadoA plain turkey sandwich with like 7 slices of turkey1 appleSupplements:1 Multivitamin1000mg of Vitamin C2000Mg of Vitamin D400Mg of Vitamin E5000Mg of Biotin3000mg of Fish Oil4 cups of Green TeaWhey ProteinNitric OxideZMA-Testostorone BoosterHorny Goat Weed (Do not take Creatine because I heard that it makes you gain weight and thats the last thing I need)Any advice is greatly appreciated and let me know if im doing something wrong. Im in a caloric deficit diet to lose the fat but does it harm my muscle?How long before I see significant Muscle gains? I already lost 5 pounds in 3 days so far doing this. Is this the right strategy?Sorry for making this long.Oh yeah I forgot to mention Ive only done this for like 4 days and im super extremely sore that I cannot even walk. Im also very hungry. Is this normal?

How to Lose Weight With a Six Week Program

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yep symptoms are normal and significant gains take years, that body will take 5 years to achieve atleast from where ur now

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losing belly fat now that my butt is gone.?

This past March I pushed myself away from the supper table and patted my belly and remarked that I might need to lose some weight. My wife and I disagree about the conversation that followed but suffice it to say I started a diet the very next day. My weight that morning of the diet was 255. I am now hovering at 207 to 208. I lose about a half pound a week. But now I have that belly fat. We walk a mile a day and do work in the yard etc. Now, what does your collective wisdom suggest I do to lose that paunch above my belt?

How to Lose Weight on the Subway Diet

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That happened to me too! 34D to barely a 34B and butt is way smaller but toned b/c of squats. You'll have to just continue what you're currently doing and you'll lose the paunch :) Just be patient!Awesome job on the weightloss!

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best diet plans for losing weight?

want to lose weight and quick

good diet plans including food and exercise

Lose Weight Fast - Don''t Its Unhealthy!

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•Yoga helps you controlling your weight. It burns your excess fat and makes you slim and trim younger. One of the benefits of yoga is that you learn to control practically every muscle and joint of your body so that the issue of weight gain will stop to exist.
•Do daily exercise. Exercise is necessary. Small changes to your activity level can add up over the course of a day, and can start creation an impact on your weight within as little as a week. The key to quick weight apart from diet change is exercise are Walking, cycling and swimming are the best ways to lose weight.
•Eat healthy home cooked meals, Use less oil, low salt, fresh produce, and you''ll start seeing results in no time.
•Avoid the junk food like that sodas, cookies, ice cream, pizzas, and other fattening and highly processed foods.
•Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee or other low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice.
•Eat vegetables and fruits. They are high in vitamins, minerals and fiber and they’re low in calories.

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Weight loss plan?!?!?

Do you have any ideas for good exercises to do or healthy meal ideas?! My friend is trying to loose weight and I thought I would try to help her, but I kind of need some ideas! How to help motivate her? Healthy meal ideas? Good exercise ideas?
Thanks! :)

Lose Weight Fast - Don''t Its Unhealthy!

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A good diet/exercise plan would be:

Breakfast: Cook 9-grain cereal (from health food store) in water with rolled oats and wheat bran. Make a big pot of it on weekends and scoop out 1/2 cup each morning and nuke it for a minute. Add low fat milk or yogurt, banana, walnuts and berries. Drink hot Ovaltine. Breakfast should be your largest meal of the day to raise blood sugar level which falls during the night.

Lunch: Egg, tuna or turkey ½ sandwich on whole grain bread with bean or alfalfa sprouts and yogurt w/fruit. If you had meat loaf for dinner, bring a meat loaf sandwich on whole grain bread (NO mayo). On cold days, a squatty thermos of hot chili, split peas with ham, or beef stew.

Snacks: Fresh (not canned) fruit: banana, orange, apple, kiwi, grapes, peach, nectarine, cherries, pineapple. No chips and nothing ever from a vending machine.

Dinner: salad with white meat chicken and fresh (not canned) veggies: tomatoes, 2 kinds of lettuce, 2 kinds of shredded cabbage, shredded or sliced carrots, alfalfa or bean sprouts, zucchini, green or red peppers, hard boiled eggs, brussels sprouts, broccoli, cauliflower, tofu, cottage cheese...Instead of dressing, squeeze 1/4 tomato over it.

Or homemade bean/vegetable soups; great way to recycle leftovers.
Or grilled fish with steamed veggies.

Or omelet: In blender, whip together eggs, tofu, cottage cheese, onions, garlic powder. Cook with mushrooms, chopped tomatoes and green or red peppers.

Foods to avoid: junk food, fast foods, pastries, desserts, sugar, salty foods, syrup (even canned fruit in syrup), peanut butter, fat/grease (pork, wieners, chops, bacon, salami, pizza, chips, fries), pasta, potatoes, white bread, rice, canned veggies, ice cream, soda, chips. And of course no tobacco or alcohol in any form. Both of those add wrinkles and destroy your brain. No oil except olive and mac nut. Coffee also rots your brain.

To keep your skin clear, drink water. Veg. juice is good too. But not canned juice (too much sugar.)

Join a gym; they have all the equipment and staff to show you how to use it to get the look you want to achieve. Much cheaper than buying your own equipment. Go hiking, biking, jogging, bowling, swimming, rowing...play tennis, badminton, volleyball, soccer..

If you lack energy to exercise, take Super B complex.
To lose weight, try an appetite suppressant.

• It''s really not as complex as you might think. Seriously. Eat REAL food...eat SIMPLE. You don''t have to follow a crazy strict diet. Eat to your needs. A little tip....if it has a food label with ingredients, it isn''t real food. Fruits don''t have that...vegetables don''t have that...chicken doesn''t have that...you get the idea
  As far as exercises go, I know that you say you want to focus on loosing the weight first and getting the muscles later...but they are one in the same. Muscle mass burns fat. The more muscle you build the more fat you will burn. So what I am telling you is that you need to lift and lift HEAVY. You need to lift weights that challenge your body. If it doesn''t challenge you, it doesn''t change you. Yes, you will want to do cardio as well to get your heart rate up and help you burn those calories and fat as well. But TRUST ME when I say you want to incorporate the weights...probably focus on them even more than the cardio.
• Tell her to check out marksdailyapple.com''s how to succeed with the primal blueprint article and to find recipes on chow and dessert stalker. That or to google paleo/primal versions of her favorite foods. She will drop weight quickly like that and maintain without feeling deprived.

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