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Started By
Message
Need some help from the workout/nutrition gurus
Posted on 3/2/15 at 3:50 pm
Posted on 3/2/15 at 3:50 pm
Okay so i started out january1st 167lbs, im 32yr old male and 5'6 (midget i know)
Since then i have been working out at the gym 4 days a week for 45mins each time.
monday-legs
tuesday-shoulders
wed-rest
thur-bicep/back
friday-chest/tricep
off sat and sunday... doing just weights no cardio
Im definitely seeing results. Arms, legs, shoulders are definitely more defined. But im still holding the belly fat! What can i do to change that? Any pointers would be nice. Below i will list my monday-friday nutrition chart. im comming in at 1400-1500 calories monday -friday. and 1500-1800 saturday and sunday. I dont have to lose the weight but would like the belly fat to go.
eta.. the dam pics not loading because of a photobucket issue. I will work on it
well basically it says
54% protein
29%carbs
17% fat
106 total carbs
202 total protein
28 total fat
1700 sodium
26 sugar
54 fiber
Since then i have been working out at the gym 4 days a week for 45mins each time.
monday-legs
tuesday-shoulders
wed-rest
thur-bicep/back
friday-chest/tricep
off sat and sunday... doing just weights no cardio
Im definitely seeing results. Arms, legs, shoulders are definitely more defined. But im still holding the belly fat! What can i do to change that? Any pointers would be nice. Below i will list my monday-friday nutrition chart. im comming in at 1400-1500 calories monday -friday. and 1500-1800 saturday and sunday. I dont have to lose the weight but would like the belly fat to go.
eta.. the dam pics not loading because of a photobucket issue. I will work on it
well basically it says
54% protein
29%carbs
17% fat
106 total carbs
202 total protein
28 total fat
1700 sodium
26 sugar
54 fiber
This post was edited on 3/2/15 at 3:56 pm
7
Posted on 3/2/15 at 3:54 pm to oleyeller
Is your diet properly weighted? If 40% of your cals are fat then that's your problem.
Not saying that this is where your problem lies.
When I want to lean out I'm usually around 15% fat, 45% carbs, 40% protein. Even if you take in too much protein your body just gets rid of it. Not converted to body mass the way fat is
Not saying that this is where your problem lies.
When I want to lean out I'm usually around 15% fat, 45% carbs, 40% protein. Even if you take in too much protein your body just gets rid of it. Not converted to body mass the way fat is
Posted on 3/2/15 at 3:54 pm to oleyeller
Monounsaturated fats help with protein synthesis.
Do more squats, burpees, use medicine balls, stability balls, etc.
It takes time
Do more squats, burpees, use medicine balls, stability balls, etc.
It takes time
Posted on 3/2/15 at 3:56 pm to SabiDojo
This too. Your not going to lose a belly in 2 months. At 32 it'll will probably take a year or so. Depending on how big the gut is.
Posted on 3/2/15 at 3:56 pm to oleyeller
Eat right......the results you're looking for start in the kitchen
Posted on 3/2/15 at 3:56 pm to SabiDojo
updated op with numbers... dam pics wont load
Posted on 3/2/15 at 3:57 pm to baseballmind1212
quote:
This too. Your not going to lose a belly in 2 months. At 32 it'll will probably take a year or so. Depending on how big the gut is.
not that big..like i said im only 153lbs, just pudgy beer gut
Posted on 3/2/15 at 3:58 pm to oleyeller
Just keep working at it. Belly will be the last to go. You can't isolate where you want to lose fat. But getting rid of any processed sugars and bleached flour will help.
This post was edited on 3/2/15 at 4:00 pm
Posted on 3/2/15 at 3:59 pm to oleyeller
If you do lots of core exercise, the gut will go away.
Now, 6 pack abs are a totally different story.
Now, 6 pack abs are a totally different story.
Posted on 3/2/15 at 4:00 pm to baseballmind1212
going to take time for the belly fat to come off. months of consistent diet and excercies.
Posted on 3/2/15 at 4:00 pm to SabiDojo
quote:
If you do lots of core exercise, the gut will go away.
Now, 6 pack abs are a totally different story.
just looking to flatten it out, i dont need a 6pack, im older n married Posted on 3/2/15 at 4:01 pm to oleyeller
Then, give it time. Heavy lifting, cardio, core exercises, diet.....it will get you where you want to be.
Posted on 3/2/15 at 4:06 pm to SabiDojo
okay, just checking if anything i need to change. Like i said ive dropped 14lbs in 2 months and can definitely see muscle added to legs, arms, and shoulders... more definition. Just wondering if i needed to change anything up
Posted on 3/2/15 at 4:10 pm to oleyeller
In my opnion, you are eating way too little.
Posted on 3/2/15 at 4:11 pm to oleyeller
quote:
im comming in at 1400-1500 calories monday -friday. and 1500-1800 saturday and sunday
I feel like you should reverse this. Eat more on the days you are breaking down your muscles. These are the days you should be eating more carbs. Probably something like 40-40-20. I mean, I'm no nutritionist, but I think that's a better proportion. Then lay off carbs on your rest days since you apparently don't do cardio and carbs without cardio = fatty. Rest days should be more like 50-30-20 or something.
This post was edited on 3/2/15 at 4:13 pm
Posted on 3/2/15 at 4:12 pm to SabiDojo
quote:
In my opnion, you are eating way too little.
really? i sit at a desk 9hrs a day. only exercise i get is that 45mins during lunch on the weights
Posted on 3/2/15 at 4:12 pm to LoveThatMoney
I wouldn't go below 2,000 calories even when cutting weight.
Posted on 3/2/15 at 4:14 pm to oleyeller
You're young, tho, and you're not a chick.
If you eat too little, you're losing BOTH fat AND muscle.
If you eat too little, you're losing BOTH fat AND muscle.
Posted on 3/2/15 at 4:14 pm to SabiDojo
really? for my age and lack of exercise because of job? im afraid i would gain
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