How do I rid of this flab and start bulking up???

[Matthutch09]

On June 19, 2009, I weighed 263 pounds. Although I am pretty tall at 6'4, I was still pretty fat and I was unhappy with how I looked. Just finishing senior year of high school, I had the entire summer before college with nothing to do, so I figured I'd join local gym and commit myself to get into better shape. Since then, it's all been history. I currently weigh 208 pounds, a 55 pound decrease in about four and a half months. I ate healthier and exercised a lot which is how I lost the weight so quickly. mile time at the beginning, I was lucky to run it in under 11 minutes. Now, personal best is 7:10.

With all this resounding success, I still have a problem though. stomach. Don't get me wrong, stomach has shrunk pretty considerably, but I still have some flab. I'm going to assume since I lost weight so quickly that's why there is still some flab around midsection. question is how do I eliminate this flab? Do I continue to do cardio or should I do exercises specificly targeting stomach, like crunches, sit ups, or the like? Thanks for any information!

Also, now that I feel I am at a healthy weight, I want to begin to work out upper body. lower body is already strong from all the running I do, so what exercises can I do to begin working out lanky arms?

[Packard]

At 19 your skin should be pretty resiliant and should shrink back to size--but it might not. That's going to be a "wait and see" thing.

What is your current exercise routine (besides the running)?

[Matthutch09]

I usually run at least 2 miles 4 days a week on average. Besides that, I've begun to start doing crunches every day also. Once or twice a week I'll do some light lifting, but that has yet to become main focus, but will in the near future.

[Matthutch09]

diet consists of a lot of proteins and starches. Usually I'll eat things like chicken, rice, pasta dishes, and cereals. I eat 4 eggs every morning with a glass of milk also, that remains consistent.

[Packard]

diet consists of a lot of proteins and starches. Usually I'll eat things like chicken, rice, pasta dishes, and cereals. I eat 4 eggs every morning with a glass of milk also, that remains consistent.

Calculate how much protein you get on a daily basis. There are sites on-line that will give protein content, also most labels will give the protein content.

You will want 1 gram of protein per pound of your desired weight (give or take a bit). So if you want to weigh 200 pounds, then 200 grams daily.