im 20 5.9 tall and weight 225/230 pounds and need to lose weight and gain muscle QUICK!!! / long story?

Weight lose and muscle toning takes time. At 5'9" you should be looking to lose 60lbs. 2lbs per week is a safe amount of weight to expect yourself to lose and keep it off. That means you need to plan on working at this for about 30 weeks. You can expect to lose a bit more weight at first, you always lose fast when you first start.

You will need to eat a lot less. Limit yourself to a 2000 calorie diet. You will want to eat 6 small meals a day. This will keep your metabolism running all day long. If you eat small meals your body will burn the calories for energy instead of burning some and storing some.

You will want to exercise for 30 minutes a day. At the very least you'll want to do low impact exercises like stretching, calisthenics, or walking. At best you'll include cardio several days a week and weight training at least 3 days a week.

Finally, slow down and make yourself look appealing in every way. When you write, use punctuation. It shows you are thinking of the people who read what you write. Also check your spelling.

Make sure you dress neatly. It doesn't need to be expensive, just clean and groomed.

Have stuff going on in your life. Women like to do fun things. If you are the type of guy who does fun things then you have things going on in your life that you can invite her to go do with you.

There is no lose weight and gain muscle quick fix im afraid.

If you wanna lose weight you really have to change your lifestyle and your attitude. The best way would be for you to start doing lots of research (google) reading up on healthy foods and diets that dont work and lots of stuff on exersizes (proper technique how fast, how hard etc).

Something like 2/3 of people going on a diet put the wait back on + some additional weight in under 5 years. So this cant really cant be a permeneant cure unless You work hard and you have to keep working hard. But it will be worth it, it's all on you now man. Good luck!!!!

Build Ripped Muscle Fast

You have to eat less calories, try eating only 1200 a day, if you just feel thats impossible go up to 1500. You can walk with that weight vest, try doing about 30 minutes a day 4 days a week. But at a fast pace, something to get your heart going.

Having less than 1 200 calories a day may slow down your metabolism

identify the emotional triggers that lead you to seek unhealthy comfort food picture your goal weight the next time a trigger strikes to help you resist temptation

Stop counting you re not going to be lose weight overnight Just concentrate on diet and exercise

watch this clip below and if you agree then rent the movie. it's not that hard to lose weight once you know what's going on with your body. i don't think it will be very hard for you to lose weight. you don't have to exercise alot and you don't have to eat all that healthy either.

do 250 breaststrokes about 10 minutes

do your best to ensure you re not eating after 7 o clock at night you re more likely to make unhealthy choices and less likely to sleep as well after a late meal