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re: Need some help from the workout/nutrition gurus
Posted on 3/2/15 at 4:18 pm to oleyeller
Posted on 3/2/15 at 4:18 pm to oleyeller
Your calories are too low. At this point I would say raise your intake for a period of time and slowly decrease your calories or add in extra cardio when you're at a sticking point. Or you can do a shite ton of cardio right now and make your life miserable. As far as targeting belly fat, you can take yohimbine hcl as it targets stubborn fat loss areas, ie abs and chest for men, arse and legs for women. It's not a miracle supplement but it might help.
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Posted on 3/2/15 at 4:19 pm to oleyeller
Get some Asics and get your arse out on the street like the rest of us fighting the gut.
Posted on 3/2/15 at 4:20 pm to SabiDojo
quote:
I wouldn't go below 2,000 calories even when cutting weight.
He's older and sedentary. He may need to go below that. 1500 calories is, imo, not enough, but I don't know this guy. My minimum is 1800, but I don't want to cut weight really.
Problem you're facing, oleyeller, is that you are eating too little to make significant strides in muscle gain, which means that you are simply getting skinnier, causing your arms to become more defined, but you to not lose as much fat as you would like, particularly around the midsection. The more muscle you have, the easier it is to shed fat (typically).
Eating more calories, particularly carbs, on heavy lifting days gives you more energy to push through your workout. If you are not failing or near failure on each set, you need to up the weight. I would run, do sprint intervals, or do bodyweight HIIT exercises on two days you are resting now. Then give yourself one full day of rest and stretching. Maybe relaxing yoga.
My plan, if I were you, would be
Monday - Legs (minimum 1800 calories - 40-40-20)
Tuesday - Shoulders (same)
Wednesday - Sprint intervals for 15-20 minutes (minimum 1500 calories - 50-30-20)
Thursday - Bicep/back (minimum 1800 calories - 40-40-20)
Friday - Chest/tricep (same)
Saturday - HIIT for 20-30 minutes (minimum 1500 calories 50-30-20)
Sunday - Full rest and stretch (same)
ETA: that caloric intake may still be too low, just fyi.
This post was edited on 3/2/15 at 4:23 pm
Posted on 3/2/15 at 4:24 pm to LoveThatMoney
quote:
He's older and sedentary.
He's 32 and an otherwise perfectly healthy male. Unless he's diabetic or something, it doesn't really matter how sedentary he is. He is going to get skinny and weak, not muscular and healthy.
Posted on 3/2/15 at 4:25 pm to LoveThatMoney
quote:
LoveThatMoney
good info thanks
Posted on 3/2/15 at 5:42 pm to SabiDojo
quote:
If you do lots of core exercises, the gut will go away
No man. Just no. You cannot target fat loss. shite makes zero sense
Posted on 3/2/15 at 5:46 pm to deNYEd
I'm not talking about targeting fat loss. If you exercise by doing different routines, you will lose the gut. You may not be shredded, but you will lose fat. Core exercises require engaging lots of different muscles. They are great for losing that body butter.
Posted on 3/2/15 at 6:50 pm to oleyeller
I thunk you are doing fine with two exceptions.
I agree u need more calories. I would hang around 1800. You probably burn 2500 on days you work out. I am a fan of lower carbs, < 100 and higher protien > 150.
Then the best way to cut down will be add in cardio. Do some fasted walking or some rounds on the treadmill. Continue to lift, but throw in some cardio. Add 20 min to end of workout.
I agree u need more calories. I would hang around 1800. You probably burn 2500 on days you work out. I am a fan of lower carbs, < 100 and higher protien > 150.
Then the best way to cut down will be add in cardio. Do some fasted walking or some rounds on the treadmill. Continue to lift, but throw in some cardio. Add 20 min to end of workout.
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