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Started By
Message
Looking for suggestions on tweaking my diet/workout
Posted on 3/13/18 at 7:26 pm
Posted on 3/13/18 at 7:26 pm
35yr old male
5'6
160lbs
Question is what can i tweak to lose the belly fat. shoulders, chest, and arms look pretty good..definition, and several compliments on how my chest and shoulders are much bigger since january. But all my weight seems to hold in my belly. Its more flabby than id like. Last year i did carb cycling and got pretty cut, and had ab definition. But i wanted to get stronger so not doing near as much cardio. I do not skimp in the gym, im going hard when i am there, and strict with diet. But holding onto 160 for the past 2 months. Same exact weight, last year i was 155, and the year before 152. Now i know muscle feom 3 years of lifting can add # to scale, and i am not too concerned with weight as i am belly flab. Just looking for some opinions from some of you gurus.
Lift weights 5days, 1hr daily as follows
monday-chest
tue-shoulders
wed-triceps
thur-biceps
fri-chest again.
I also do 50inverted situps daily
Was not doing any cardio until 2 weeks ago, and now for paat 2 weeks fasted cardio 4 days a week for 15mins. i run a 7:30 mile, then walk at 3.0 speed on a 15% incline for the remaining 7:30.
Diet, same every day. and i weigh food so i am consistant.. I do IF, and eat 11-7. Everything weighed after cooked
9.5oz ground turkey
2 scoops whey after workout
3.5oz baked chicken breast and lettuce
3.5oz ground turkey
2 cups of onion and bell peppers
1 cup cauliflower rice
2 boiled free range eggs
10 or 12 plain almonds
Drink nothing but water
5'6
160lbs
Question is what can i tweak to lose the belly fat. shoulders, chest, and arms look pretty good..definition, and several compliments on how my chest and shoulders are much bigger since january. But all my weight seems to hold in my belly. Its more flabby than id like. Last year i did carb cycling and got pretty cut, and had ab definition. But i wanted to get stronger so not doing near as much cardio. I do not skimp in the gym, im going hard when i am there, and strict with diet. But holding onto 160 for the past 2 months. Same exact weight, last year i was 155, and the year before 152. Now i know muscle feom 3 years of lifting can add # to scale, and i am not too concerned with weight as i am belly flab. Just looking for some opinions from some of you gurus.
Lift weights 5days, 1hr daily as follows
monday-chest
tue-shoulders
wed-triceps
thur-biceps
fri-chest again.
I also do 50inverted situps daily
Was not doing any cardio until 2 weeks ago, and now for paat 2 weeks fasted cardio 4 days a week for 15mins. i run a 7:30 mile, then walk at 3.0 speed on a 15% incline for the remaining 7:30.
Diet, same every day. and i weigh food so i am consistant.. I do IF, and eat 11-7. Everything weighed after cooked
9.5oz ground turkey
2 scoops whey after workout
3.5oz baked chicken breast and lettuce
3.5oz ground turkey
2 cups of onion and bell peppers
1 cup cauliflower rice
2 boiled free range eggs
10 or 12 plain almonds
Drink nothing but water
This post was edited on 3/13/18 at 7:29 pm
Posted on 3/13/18 at 7:50 pm to oleyeller
Ok on diet, what is your tdee, daily macros currently? Why are you doing zero carb? Just trying to get a feel before I go half cocked into making recommendations.
On the training, you kind of have frickarounditus with the whole bro split but if that's what you like then fine, keep at it, but honestly it sucks and is going to lead to shoulder problems with all of that pushing and a very glaring lack of pulling.
I honestly can not encourage you enough to change though. It is holding you back big time with all of the arm work, lack of leg and back work.
If keeping your current split I would make the following changes
Stop your current cardio regiment. Instead opt for a walk around the neighborhood first thing in the morning if at all possible. Start at 30 min 6 days a week. Add 5 min every other week until you reach 360min weekly. From there add a vest if you want.
After your lifting session add a few of the Viking conditioning sessions from the greyskull conditioning books. These should have a cap of 12 min and should be performed post lifting on days 1,3,5
On the training, you kind of have frickarounditus with the whole bro split but if that's what you like then fine, keep at it, but honestly it sucks and is going to lead to shoulder problems with all of that pushing and a very glaring lack of pulling.
I honestly can not encourage you enough to change though. It is holding you back big time with all of the arm work, lack of leg and back work.
If keeping your current split I would make the following changes
Stop your current cardio regiment. Instead opt for a walk around the neighborhood first thing in the morning if at all possible. Start at 30 min 6 days a week. Add 5 min every other week until you reach 360min weekly. From there add a vest if you want.
After your lifting session add a few of the Viking conditioning sessions from the greyskull conditioning books. These should have a cap of 12 min and should be performed post lifting on days 1,3,5
Posted on 3/13/18 at 7:51 pm to oleyeller
quote:
monday-chest
tue-shoulders
wed-triceps
thur-biceps
fri-chest again.
No leg day? You isolate alot, should really consider heavy compound movements... Those will actually help with weight loss. Not sure what routine you do, but it doesn't sound variable. Sounds like you need to mix it up. You can also consider alternating your 8 hour IF window or fasting 24 hours every once in a while. Everything you've listed screams that your body is completely normalized to your routine.
BTW was joking about legs, but if you really aren't going balls to the wall on your legs and back, then you need to reevaluate.
Posted on 3/13/18 at 8:01 pm to lsu777
tdee 2100
normal day 1400-1500 cals
200g protein 56%
25-30g carbs 8%
50-60g fats 36%
As far as workout goes. That is just how i have been doing it. No real reason really, just been working. I will be starting back legs next week on wednesdays like i did last yr.
normal day 1400-1500 cals
200g protein 56%
25-30g carbs 8%
50-60g fats 36%
As far as workout goes. That is just how i have been doing it. No real reason really, just been working. I will be starting back legs next week on wednesdays like i did last yr.
This post was edited on 3/13/18 at 8:03 pm
Posted on 3/13/18 at 8:07 pm to oleyeller
I try not to be preachy Keto, but if I were you, I would experiment decreasing protein % and replace with fat- 2-3 weeks and see if you see any change. Just an idea. With your high protein your body might not be targeting fat reserves- you go into ketosis and you may be surprised with cutting/losing that belly fat. Just a suggestion.
Posted on 3/13/18 at 8:12 pm to oleyeller
Yea but your lack of pulling is really holding you back. You 100% have frickarounditus and you are just waiting time with that routine and it is causing imbalances. Io would suggest one of two programs that will allow you cut the fat and also keep/gain muscle
Greyskull lci program
Or
zombie apocalypse workout
As far as diet goes you are way low. Try adding in some carbs post workout, about 100g in the form of complex carbs should help you. Only do that on training days.
For supplements, look into reduce xt. You sound like cortisol levels are high, this will help and help you she'd the belly fat.
Greyskull lci program
Or
zombie apocalypse workout
As far as diet goes you are way low. Try adding in some carbs post workout, about 100g in the form of complex carbs should help you. Only do that on training days.
For supplements, look into reduce xt. You sound like cortisol levels are high, this will help and help you she'd the belly fat.
Posted on 3/13/18 at 8:20 pm to lsu777
will look into the workouts. as well as adding more complex carbs. I dont want to take any supps though, thanks
Posted on 3/13/18 at 8:23 pm to oleyeller
Understand on the supplements and don't blame you one bit. It would only make a difference of less than 5% anyways. The changes in diet and especially workout are going to make the biggest difference.
Posted on 3/13/18 at 8:28 pm to lsu777
thanks.. will get to reading up and make some changes next week. I have been lifting the last 3 years pretty consistant, and in fairly good shape. just holding onto belly fat longer this yr. Last yr on the carb cycling i was cut pretty good. But i was just trying to get bigger this yr as opposed to small and cut.. guess im bigger lol. But not needed in belly.
Posted on 3/13/18 at 9:30 pm to oleyeller
I feel lie you are eating way too restrictive. I did flexible dieting through Avatar Nutrition. I never dropped below 115 grams of carbs and never got below 1800 calories and I dropped 40lbs over 4 months. You really should check into it.
Posted on 3/13/18 at 11:56 pm to arktiger28
Check his height and weight.. he’s eating the right amount of calories for his size
Posted on 3/14/18 at 6:52 am to arktiger28
quote:
and I dropped 40lbs over 4 month
i am never going to do that. I dont have that much weight go lose. I may could lose 5-7lbs od fat. I am in pretty good shape other than some remaining stubborn belly fat.
Posted on 3/14/18 at 12:20 pm to oleyeller
My wife is doing the same program and had very little to lose. She’s been very pleased with her body composition changes. I’d say this program is even better for those who don’t have much to lose.
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