how long do i need to exercise to have that beach body look with my body weight?

How tall are you?

And that diet (which is primary to losing weight) sounds very inadequate for your needs. You'll have to fuel your body, especially when lifting weights.

I don't think you really need to lose more *weight* ... you just want to lose fat. You should probably look into recomp.

http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Basically, eat at maintenance (about 2300 calories according to IIFYM calculator), get about 120g protein a day, lift heavy, and be patient. Your diet sounds awfully restrictive, IMO. You need more veggies, especially. And don't be afraid of dairy - it's a good, easy source of protein. (But a lot of that is for health rather than simply weight management).

Even if you want to "cut" a few more pounds (eating around 2000 a day) before bulking and then cutting again, you will need a good lifting program.

I honestly don't know which will get you there faster, recomp or bulk/cut cycling. I prefer recomp, because I have a hard time knowing I'll add fat during a bulk (can't get around that) even though I'll lose it (along with some muscle) in a cut.

Have you ever lifted before? If not, I strongly suggest Stronglifts 5x5 they have an app and everything.

A 'beach body' a combination of low body fat and having enough muscle mass to give you a good shape (rather than being skinny, but lean).
Lifting weights will definitely help you with both those things.
If you're new to lifting I would recommend seeing a coach or personal trainer to get you started. Learning from someone in person makes it easier to learn proper form than from videos online (and getting it right will reduce your chances of injury and make the exercises more effective).
Most gyms will have someone to set you up with a program when you start (if you have a uni with a gym near you, they're often cheap).
I'd recommend a basic weights program like Starting strength or stronglifts 5x5 to start with. A trainer may want you to start working with machines to start off with before moving you onto free weights in a month or two.
Always do new exercises lighter than you have to for a session or two and increase gradually.
If you have no trainer I'd recommend looking up videos of the exercise you want to do and also taking videos of yourself doing them - you may be able to notice differences in technique or you could share them on forums to get advice.
Nerd fitness has some really good beginner info as well.

Mathjulz sounds pretty spot on in his diet advice. If you log everything you eat on this site (even for a week), you'll have a better idea of how much protein your getting and how many calories you need to gain/maintain/lose weight.
I can't predict how long it will take you to reach your goals, but 3 months of lifting weights and eating adequately to support your training consistently will give you some good strength gains and you should be able to see a difference.

And congratulations on the weight loss, that must have taken a lot of work and concentration!

If you want serious motivation, look at fitness YouTube videos. Start with removing Man boobs. Then branch from there. Lots of good stuff.
Your on the right track. I started with dumbbells and calisthenics because I was 50 over weight. That extra weight makes push ups extremely
Difficult. Then when I'm dropping weight and getting more strength, my push-ups became easier to do. It's been two months and I went from one to 60 daily. My man-boobs are halfway gone. My shoulders are thicker. My caloric intake changed to 40% protein, 40% fat and 20% fat.
Good luck!

you dont need to lose any more weight. you need to do more strength exercises. I am in that 5'9" range and even now around 150, I still have to do some type of strength training to maintain the look I want (i.e. no man boobs, strong abs). My min protein is 85g and I try to get some type of strength training in 2 times a week.

saif1996 wrote: »

hello

i am an 18 year old male, 67kg and 5'9

so i've started exercising again last year i was 90Kg but dropped to 65kg but gained 2Kg over the year

and i am thinking of losing a little bit more weight just 5-7kg would that be ok? or should i stop?

i dont like my body it just looks awful, i have manboobs and bit of a belly and the doctor says i have 15% of fat but i dont belive him because i've seen the different % pictures and i look more like a 20% but i wanna be 10-7% fat will it be possible? if so, how long?

and if i should start lifting weight how do i go by that? i have no idea how to do it in a correct way?

and when do you think i can achieve a 6 pack and a V shape with my body that i described? 3 months? 6 months? a year!? more!?!?!?


and this is my diet by the way its
wheat bread only! tuna sandwich, turkey sandwich, fruits, boiled eggs, healthy cereal and sometimes sandwich from subway
drinks? only water nothing else but water like 6 glass a day

You absolutely must lift weights. Start with free weights. There are some awesome beginner guides on BodyBuilding.com Just click on training or articles and you'll find several easy 1, 2, 3 start up plans.

To have a beach body, it's NOT just about the weight, it's also about your body fat percentage. You want to be lean...increase your muscle, decrease your fat. The fat gets tricky, but at 18 years old, it should come a lot easier for you. Nutrition is key for this. The exercise helps to increase muscle and improve your metabolism, but it's nutrition that means the different for weight loss.

This is what I eat nutritionally on a day to day basis (dinner at the end): http://traceyfit.blogspot.com/2015/09/nutrition-101.html

And this is how I deal with food cravings:
http://traceyfit.blogspot.com/2015/10/cravings.html

I've lost 85 lbs. to date.

I am. Just using pushups as a gauge. I also do knee bends , dead lifts ,burpees, pull down cable exercises. Just trying to get tone then I will bring on the . I don't enter a gym and workout at home. I have self esteem issues from man-boobs.