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wunderbar
New Member
| Joined: | 6 October 2009 |
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| Posts: | 15 |
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Posted: 1 January 2010 06:25 pm |
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So the new year is here and I've officially lost 58 pounds last year from January til december but I didn't get serious about any sort of diet til august. I'm down to 172 from 230 and I wanna lose 17 more pounds since I'm a male, 23 years and 5'8 I researched that the average healthy weight for someone like me is between 150-160. I think 155 is a good goal for me. I follow a healthy diet I get the amount of calories I need everyday and have a good exercise routine. I only avoid looking in the mirror with my clothes off and wiehg myself the first of every month. I notice a lot more how much I've lost in that month when I do that. Anyways one thing thatr bugs is my belly fat. It's definitely shrinking but I feel with 17 more pounds to go that it may nto all go away. If you look at me face to face I look fine, my love handles are shrinking and you can't really tell there's a little bulge but from the side I feel it's too noticeable. One of my resolutions was to cut out all refined sugars, most sugars actually from my diet. The only sugars I get now are from fruits. No more honey in my greek yogurt, no more brown sugar in my oatmeal all replaced with fruit. I've also opted to do 100 burpees everyday before lunch. Any diet and exercise tips on how to healthily lose the belly fat?
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Nir
Senior Administrator
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Posted: 2 January 2010 12:07 pm |
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wunderbar wrote: Anyways one thing thatr bugs is my belly fat. It's definitely shrinking but I feel with 17 more pounds to go that it may nto all go away.
I think you have a point there. The BMI corresponding to normal healthy weight is anywhere from 18.5 to 24.9 which at 5'8" translates to 122lb - 164lb, and whilst 155lb does fall within that range it is towards the upper end of this 42lb-wide range.
Another useful measurement is body fat percentage, you'll be wanting to lower that - and when you do then chances are the unwanted belly fat will have gone too. Basically just keep working on weight reduction in general and it will come from everywhere, including the belly.
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wunderbar
New Member
| Joined: | 6 October 2009 |
| Location: | |
| Posts: | 15 |
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Posted: 4 January 2010 05:27 pm |
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Yeah I'm working harder than ever on my diet but don't worry I'm not obsessing. P.S. I've noticed the whole grain whole wheat bread I've been eating has sugar in it and the jar of skippy peanut butter I bought last night has sugar in it also. I know these two foods come in sugar free forms I was wondering will eating these two foods with sugar hinder my belly fat loss a little? I was going to just go out to the store and buy whole new bread and peanut butter today sugar free. Money's not tight just wondering if it's a good investment to do so
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Nir
Senior Administrator
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Posted: 4 January 2010 08:44 pm |
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| Weight loss is about calories and I notice you didn't ask whether the sugar free versions will be healthier you just asked whether they will hinder your fat loss, so my counter-question to you is: do the sugar free versions have fewer calories given the serving sizes (a slice, a table spoon etc.) that you were planning to use? If they have the same calories then they will not affect your rate of fat loss
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Imaw89
Distinguished Member
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Posted: 4 January 2010 08:58 pm |
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Now that your down to 172 from 230 have you tried to
do strength training to boost your muscle mass? Strength training not only will increase muscle but also make you loose weight as muscle uses more calories to maintain.
Whats your current BF% roughly?
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wunderbar
New Member
| Joined: | 6 October 2009 |
| Location: | |
| Posts: | 15 |
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Posted: 4 January 2010 10:07 pm |
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Kinda, I mean I lift weights as part of my gym routine. I always lift first or a half hour than do cardio for 40 minutes so I turn in an hour and ten minutes of working out 5 days out of the week at the gym.
If I do upper body I do three exercises for the half hour: chest press, overhead press and single arm rows. I do 50 sets on each arm for the rows in sets of 20, 30 sets on chest and overhead in reps of 5.
Lower body I do three exercises as well: leg press, lunges and leg raises. I do 50 sets of leg presses at reps of 10 to get warmed up, 50 sets in reps of 5 for each leg on lunges and 100 leg raises with my legs extended straight out.
Should I change my routine and extend/take away time for weights or cardio?
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Imaw89
Distinguished Member
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Posted: 5 January 2010 12:05 am |
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Yes, I would suggest doing heavy lifting. Here's what my lifting routine looks like. You shouldn't be able to do more than 12 per a set. If you can increase weughtIt's STRENGTH training, you have to lift heavy. A set can range from 5-12. I personally like to do 5-8 as 10-12 to me makes me seem like I can do a heavier set.
Chest/Tricep day
Dumbell Press
55lbx8
60lbx6
65lbx5
Dips (weighted if your strong enough)
Dumbell flyes
8x35lb
6x40lb
Cable Pull downs
10x70lb
10x90lb
10x110lb
Tricep extrension
x
x
Back/Bicep
Dead lift
8x205lb
8x225lb
5x245lb
3x255lb
Lat pull down
8x90lb
8x110lb
5x120lb
(I sometimes do Barbell bent over rows)
Ez - curl bar
Arnold DB curls
Leg/Shoulder
Squats
Lunges
Military press
Lateral raise
3 days for the lifting. If you exericse 6-7 days use the other days as cardio days + rest days. Just remember that rest is where muscle is produced. If you need more questions you can look them up or ask away i'll try my best to answer if I can't, i'll give you a couple links that can.
On cardio days you can fit in a ab day to keep it all strong.Last edited on 5 January 2010 12:07 am by Imaw89
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wunderbar
New Member
| Joined: | 6 October 2009 |
| Location: | |
| Posts: | 15 |
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Posted: 5 January 2010 12:53 am |
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I will definitely take your advice and slowly work in that routine. BTW one thing I'm quite worried about is eating meals after a workout not what to eat but the max time to get food in you. I always eat either two ground white turkey patties or two chicken breasts with mushrooms, onions and raw veggies after a workout. Most times I can get home within 10 minutes on the gym (I have to go on the freeway to get home) but sometimes I make it home 20 minutes due to traffic. I've read so many things that say get food in you right away or wait ten minutes blah blah blah what's the ideal answer? Is 10-20 minutes post workout like I'm doing good enough? or should I just start packing my meals with me?
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Imaw89
Distinguished Member
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Posted: 5 January 2010 06:17 pm |
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You can even wait 45 minutes before you eat something, just try not to go over a hour. Don't stress yourself for the "perfect" time to eat because their isn't a perfect time. Just get it in sometime after you get home. I also get a feeling that you also believe eating food before bed is bad for you because it might "store" the fat. It's also wrong. just get to your target calorie intake.
Breakfast
Lunch
Snack
Dinner
Snack(Late night munchies)
no fat Cottage cheese is a GREAT night snack. very filling, low calories for the portion size which is 1/2c for about ~70 calories 13g Protein 5g Carb 0 fat. And the protein is a slow digested too which makes it better for before bed 
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wunderbar
New Member
| Joined: | 6 October 2009 |
| Location: | |
| Posts: | 15 |
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Posted: 6 January 2010 12:40 am |
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actually I eat any time of the day/night. So I split up my 5 day workout schedule during the week like this: 2 days on, rest, 2 days, rest, 1 day on (rounds out the 5 days from Sunday to Saturday). I've already done 2 days so when I go back tomorrow I'll start the strength training. I've also been thinking about taking boxing lessons from my gym. Anyways how does the workout/rest schedule look? good?
Last edited on 6 January 2010 12:45 am by wunderbar
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wunderbar
New Member
| Joined: | 6 October 2009 |
| Location: | |
| Posts: | 15 |
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Posted: 9 January 2010 06:48 am |
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Sorry ignore my last post one question I've been thinking for a while is at my current weight and exercise routine I need around 2000-2100 calories. On my off days do I need to still maintain the 2000-2100 calories? since there's no workout deficit there. Just wondering.
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Nir
Senior Administrator
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Posted: 9 January 2010 03:30 pm |
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Using the RMR calculator (Male, 23, 5'8", 172lb) we get unadjusted RMR at 1750, sedentary RMR at 2100.
So be sedentary (i.e. a non-workout day) and eat 2100 calories and you will not be in a deficit i.e. not lose anything that day though conversely neither will you gain. As your objective is to lose, you could eat less. Probably not a great idea to eat any less than your unadjusted RMR though (which is 1750)
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wunderbar
New Member
| Joined: | 6 October 2009 |
| Location: | |
| Posts: | 15 |
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Posted: 25 January 2010 07:45 am |
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So the end of the month is approaching and I'm sure I'll lose 8-9 pounds this month thus bringing me somewhere in the range of weighing 163-164. My belly and love handles are still there however. I have just two questions:
1. I'm going to continue the starting strength thing all through next month and start making weight lifting my full focus from now on since this month I've been mixing all my weight lifting workouts with cardio still. So I was thinking about taking a protein supplement like whey is this something I should do when Im losing weight or only when I'm trying to gain some muscle mass? My goal is to be lean as well along with the muscle. Also I keep hearing that whey protein is actually not good for you? what's the deal with that?
2. Since I use the calculator on this site every time I weigh myself to see how many calories I need daily would it fine if I just stayed at 2000 calories a day for the rest of my diet to lose weight?
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66718
New Member
| Joined: | 1 March 2010 |
| Location: | |
| Posts: | 24 |
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Posted: 2 March 2010 05:12 am |
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I'm at 162 and I bounce around from 1750 - 1950 during the week with a low carb diet and then on Saturday I allow myself to get about double the carbs but try to hold the calories to maybe 2200.
I am losing 1.5 - 2 pounds a week this way currently.
you should log your food intake and figure what exactly you are eating every day. Then adjust calories to lose 1.5 - 2 pounds a week.
Carb cycling and calorie cycling are good advanced methods that will get your metabolism hopping and start knocking off fat and leave the lean mass there.
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andrewsch123
New Member
| Joined: | 4 April 2010 |
| Location: | |
| Posts: | 1 |
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Posted: 4 April 2010 10:11 am |
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Hi, It is good that your goal is 150. I suggest you Ephedra Fat Burners.
Thanks, ephedrafatburners.com
Last edited on 4 April 2010 01:00 pm by
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Past Member
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Posted: 9 July 2010 05:59 am |
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| Do not stress yourself for the "perfect" time to eat, because its not a perfect moment. Just enter a time after arriving home. Also I have a feeling that he believes also eat food before bed is bad for you because it can "save" the fat. It is also wrong. You just got your calorie target
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health929
New Member
| Joined: | 18 September 2010 |
| Location: | |
| Posts: | 7 |
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Posted: 21 September 2010 01:11 pm |
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If I do not wish to do heavy lifting, is there any other better way to go about it?
Imaw89 wrote: Yes, I would suggest doing heavy lifting. Here's what my lifting routine looks like. You shouldn't be able to do more than 12 per a set. If you can increase weughtIt's STRENGTH training, you have to lift heavy. A set can range from 5-12. I personally like to do 5-8 as 10-12 to me makes me seem like I can do a heavier set.
Chest/Tricep day
Dumbell Press
55lbx8
60lbx6
65lbx5
Dips (weighted if your strong enough)
Dumbell flyes
8x35lb
6x40lb
Cable Pull downs
10x70lb
10x90lb
10x110lb
Tricep extrension
x
x
Back/Bicep
Dead lift
8x205lb
8x225lb
5x245lb
3x255lb
Lat pull down
8x90lb
8x110lb
5x120lb
(I sometimes do Barbell bent over rows)
Ez - curl bar
Arnold DB curls
Leg/Shoulder
Squats
Lunges
Military press
Lateral raise
3 days for the lifting. If you exericse 6-7 days use the other days as cardio days + rest days. Just remember that rest is where muscle is produced. If you need more questions you can look them up or ask away i'll try my best to answer if I can't, i'll give you a couple links that can.
On cardio days you can fit in a ab day to keep it all strong.
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Walter Gould
New Member
| Joined: | 5 November 2010 |
| Location: | |
| Posts: | 5 |
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Posted: 5 November 2010 10:35 am |
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| “There is absolutely no miracle bullet, diet strategy, particular food, or even type of physical exercise which particularly focuses on belly fat. Yet the great news is belly fat can be the very first type of fat you are likely to get rid of whenever you get rid of weight,” states Michael Jensen, MD, a Mayo Clinic endocrinology expert and also obesity researcher.
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debjagan
New Member
| Joined: | 5 January 2011 |
| Location: | |
| Posts: | 2 |
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Posted: 7 January 2011 04:01 pm |
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Belly fat is one of the toughest part to target. I have been working out both muscle training and cardio. My weight is still the same but my belly has reduced in 4 inches. I think one of the most important thing is to track your calories if you are serious about losing some weight from stomach area. Take in good fat but stop the bad fat. Figure out what is the ideal number of calories your body needs a day and eat less. there are several websites which helps you figuring out your ideal calories like thexorb.com. They also track your caloire.
Hope this was helpful
Last edited on 7 January 2011 08:29 pm by
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