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

Recommended Answer:

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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Can you lose weigh by strengh trainning and light weight liting?

Like pushups, rollups, squats, 5 lbs exercises.

Dont people get even bulkier with this stuff?

Tips for Losing Weight Fast - Burn the Fat or Eat the Muscle?

Recommended Answer:
Well... first off, I''ll attack the idea of "weight." A pound of feathers weighs the same as a pound of lead. I think you''re talking about losing excess body fat, right?

While you''ll have the best luck losing body fat from altering your diet, you can certainly aid your efforts by adding resistance workouts into the mix. How much muscle mass you gain is a matter of intensity as well as genetics, but each pound of muscle you gain raises your resting metabolism so that you burn more calories throughout the day.

Keeping the intensity moderate (choosing a weight that allows for ten to twenty repetitions) will allow for the benefits of resistance training without running much of a risk of building excessive bulk, should it be your goal to reduce body fat and tone muscle tissue. The biggest tool is going to be your diet, however: Focus on eating a balanced diet; eat frequent, small meals; do not eat when simply bored; reduce or eliminate drinking your calories (sodas, sweetened tea, alcoholic drinks); try not to make treats a daily thing.

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Is this a good diet plan for me??

I was thinking about eating nature valley granola bar for breakfast and dinner and eat a salad for lunch.... I will also be exercising for 25 minutes a day when I come home from school.... Do u think this exercise will work for me???? I am 16 yo girl and weigh 230 and 5''8... What is a good weight for me???? Any other suggestions???? N thxx in advance....

How to Lose Weight Really Fast in 3 Easy Steps

Recommended Answer:
I would suggest what I did... I lost 10 pounds in a month...

Breakfast: Fruit smoothie, 200 calories
Lunch: Salad, fruit, 300 calories
Snacks: Fruit, veggies, or yogurt, 200 calories
Dinner: Should be less than 700 calories. Check the special k website, they have good, low-calorie meals.

You need to make sure you are eating healthy things, no stuff that has lots of carbs, hence the fruit and veggies. (I never have granola bars, even for snacks.) I also cut a lot of meat out of my diet; I''m on my way to becoming a vegan. Make sure you get enough protein though, I usually put a protein powder in my smoothie for breakfast.

Don''t have too little calories, otherwise your body will start storing fat. (it goes into survival mode when it goes too long without enough food. Light snacking and spreading out your food is encouraged!)

What kind of exercises are you doing? You should do cardio, but also muscle building exercises to speed up your metabolism. Try an elliptical trainer, treadmill, and core-building exercises.

This is NOT a professional opinion, just personal. It worked for me, and I am now healthy.

• Mabie you should add a little more fruits and veggies and 100 cal. after your workout
• No, those bars won''t give you enough nutrients or energy, and you''ll end up with malnutrition problems. This way you won''t have energy distributed throughout the whole day so you will end up shutting down, and eventually start eating the wrong stuff.
  You should choose a healthy nutrition plan, and one that you can keep for the rest of your life, even when you achive your weight goal.
  Try to eat 5/6 times a day:
  
  At breakfast, eat one or two slices of whole-grain bread (depending on the bread type) with fresh chese or chicken breast, a glass of milk and a piece of fruit. You can alternatively eat whole-grain cereal with milk and fruit.
  During the morning, eat a piece of fruit and a hand-full of nuts.
  At lunch, eat rice, pasta or boiled potatoe with grilled chicken or turkey meat or fish, and a lot of salad or boiled vegetables.
  During the afternoon, eat a yoghutr or a cup of milk with fruit.
  At dinner, eat a soup and some fish or turkey/chicken meat (grilled).
  
  Now, for the exerise part, you can either walk, jog, or do other type of cardio, but don''t forget to warm up and stretch before and after exercising. A good way to keep motivated is to alternate between one of those DVD workouts (you can grab them easily from the internet), and a walk or a jog. Try to do at least 15-20 minutes and increase the time weekly, as you get more comfortable.
  
  Be aware that weight loss does not happen overnight, and it will take you several months or years to reach your goal, but you''d better do it now, instead of keeping for when you''re older (it will be much harder to lose the weight then).
  
  I suggest checking out Dr. Kareem''s channel for exercising and fat loss tips:
  http://www.youtube.com/user/DoctorKareem?feature=watch
  
  Good luck.

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