BoxRec

Hey, what's good?

About two weeks ago I decided I had gotten fat as all hell when I was doing the damn thing with my girl and my man boobs and my gut were getting in the way of some good viewing. I dropped 300 bucks on a gym membership, cut out all soft drink and junk food and I've been running for about 30 mins a day on the treadmill amongst lifting weights etc. Been eating only meat, vegies/salads etc

I've dropped around 5kg's in two weeks, but alas my gut hasn't diminished one iota and neither have my man boobs from Hades.

Any tips on how to blast these particular areas the most? Also, as a bit of a cheat I drink Mineral water when I'm craving soft drink as I still get that bubbly fix. Is that stuff keeping my gut bloated? Sometimes I even bloat up like a blimp straight after a workout. What's the deal with that?

Am I just being impatient?

Any help is appreciated.

In short, you can't reduce fat on a specific area - you need to reduce your overall %age of body fat, and as that happens you'll find that the areas you're most concerned about will improve. Dropping 5kgs in 2 weeks is very good... whilst you don't think you'll have lost any from the gut + moob area, you will have - you're probably just obsessing about it a little.

Be patient and keep it up. It's important to find a balance, and a routine that you can stick to. Even more, a diet you can maintain and keep to.... no point in going hell for leather for 3 weeks, only to eat a bunch of shit in week 4, because your diet is driving you crazy.

Drinking soda water/sparkling mineral water is fine.

Post a few examples of your daily food / exercise plan etc and there's plenty on here who can advise what might help or need changing. Be honest too, if you sneak a cheat in here and there, put it down on the list. Also, chuck down your height/weight.

Stick with it anyways.... you'll start noticing improvements soon, especially if you continue dropping 5lbs a week.

Hey Eddie, thanks for the reply. Appreciate it.

I basically hit the gym for about 45mins/1 hr a night after work.

I'll hit the treadmill, bikes, cross-trainer etc everyday.

Lift weights every second day, but I always include a bit of cardio even if it's just the bike if the weights have killed me.

Basically my diet consists of:

Breakfast: Whey Protein (Ultra-lean) shake and a banana.

Lunch: I work next door to a sweet potato place and normally get a sweet potato and load it up with broccoli, avocado, tomatoes, chili beans and hummus.

After work is finished, I hit the gym...

Then Dinner is mostly either Meat with veggies, or meat with salad., Fish and veggies, Prawns and veggies, I eat chicken a lot for dinner etc

That's basically it. I keep it pretty simple.

I've been on this program for 4 months and the results have been fvcking awesome. Intermittent Fasting and lift heavy weights. Try it out. It's the truth.
http://www.leangains.com/

Uppercut1 wrote:Hey Eddie, thanks for the reply. Appreciate it.

I basically hit the gym for about 45mins/1 hr a night after work.

I'll hit the treadmill, bikes, cross-trainer etc everyday.

Lift weights every second day, but I always include a bit of cardio even if it's just the bike if the weights have killed me.

Basically my diet consists of:

Breakfast: Whey Protein (Ultra-lean) shake and a banana.

Lunch: I work next door to a sweet potato place and normally get a sweet potato and load it up with broccoli, avocado, tomatoes, chili beans and hummus.

After work is finished, I hit the gym...

Then Dinner is mostly either Meat with veggies, or meat with salad., Fish and veggies, Prawns and veggies, I eat chicken a lot for dinner etc

That's basically it. I keep it pretty simple.

Eat dinner about an hour and a half before the gym. Have a protein shake after the gym workout.
Cant spot fat remove as they say,true for the most part but still helps to firm up chest area with a solid pec workout
which includes compounds like flat and incline benchpress,and isolation stuff like cable flyes,this will help firm up the muscles in that area.Be extra keen with Pec/Chest workouts,prioritize them,its obviously naturally a weaker bodypart for you,so focus extra in that area. I'd workout chest twice per week,Benching and flyes one day,and loads of pushups and chest dips a few days later amongst you're resistance training regiment.

As far as diet i'd include more fiber. Prunes,plums,raisens,High fiber breads and cereals,bran muffins. Larger bowel movements really helps to inhibit bodyfat buildup and makes you much healthier in general. I'm able to eat alot of raisens if i mix in mixed nuts or peanuts. Great quick energy source and very underrated and too often overlooked the good ole nuts and raisens mix. 8)

Thanks for tips and advice. Hadn't thought about fiber to be honest.

Will add some of that to my diet.

take a picture of yourself. then take another picture in a few weeks....you'll see a difference.

Kooobla wrote:I dropped 15 lbs in one month by eating 5-6 small meals every day( it speads-up your metabolism)

this is bro-science. no studies support this.

Yes you can spot reduce fat but no, not through exercising the fat body parts but through supplementation. Advice to prioritise chest WO is useless. Prioritize legs as they're biggest muscle group you have. If you're serious about your goal, find a BioSignature practitioner and let them assess you. Generally fat pecs are associated with aromatisation (unless you just have high overall bf) it may mean you're converting some testosterone into estrogen. Reason for that may be low zinc levels, soy in the diet and quite a few more. Fibre is generally good for clearing estrogens but not from sources like raisins or grains! Unless you want to stagnate in your fat loss campaign. Best use fibre sups and eat a lot cruciferous veggies.
Best thing to do for quick results is to cut out all grains, potatoes and processed foods. Ideally also careful with fruits - fructose raises insulin which blocks fat burning. Eat protein in every meal, also for breakfast. Eat many medium meals, frequently (every 2.5-3hrs).
Train mostly with weights - big, compound exercises. Rep range 10-15 (to failure). As for cardio - short and intense sessions are best. If you want to exercise every day (6x/week) best do 4x weights and 2x CV intervals.
Good luck.

Depending on how serious you are about this and how much time you have, you should try this.

I recently finished a 12 week cut program. I started at 120kgs, now i am sitting just under 100kgs.

I did 2 cardio sessions per day. 30 minutes in the morning, and 30 mins after weights. Remember to use your anabolic window, and get all your protein and other nutrients in to ya within that hour after gym.

Have your meals every 2 - 3 hours. Complex carbs, protein and veggies(greens). Mix em up, i never ate the same thing twice a day. Heres my routine.

6:00am. Cardio
7:00am. Egg whites and oatmeal

9:30am. 200 grams of brown rice and 200 grams of fish.
12:30pm. 150 grams of sweet potato, 150 grams of broccoli, and 200 grams of chicken
3:00pm. 150 grams of whole wheat pasta and 200 grams of turkey.
4:30pm. GYM plus cardio.
6:00pm. 200 grams of steak and 150 grams of broccoli.
9:00pm. Good slow releasing protein.

Food acts as a thermogenic - when you eat, your body temperature rises, and your metabolism ignites.

Eating frequent but smaller meals can help keep your metabolism flame lit all day.
Eat 5-6 meals per day. If you want to ramp up the fat burn, try eating 8 smaller meals throughout the day!

Hey folks, really appreciate the comments and feedback.

I'm pretty damn serious on this weight loss.

Still hitting the gym daily, But I've incorporated the rowing machine in high intensity bursts as well as jump rope. My shins seem to hate me running and I went and bought better shoes, but the problem persists, so I basically run/sprint 2kms then hit the bike, row machine and jump rope to give my shins a rest. Been lifting weights everyday.

One thing is, my muscles blow up real easily when I lift and I start looking pretty large, when I actually want a more lean physique. What is the best way to maintain a decent size, but lean and not so bulky?

Also, I shall try and incorporate the eating of more small meals throughout the day.

Cheers

Uppercut1 wrote:What is the best way to maintain a decent size, but lean and not so bulky?

Go grains/potatoes-free.

TempleSlave wrote:

Uppercut1 wrote:What is the best way to maintain a decent size, but lean and not so bulky?

Go grains/potatoes-free.

Why are you so against carbs when it comes to fat loss?

Without complex carb, many people will break a diet.

'Frilla wrote:

TempleSlave wrote:

Uppercut1 wrote:What is the best way to maintain a decent size, but lean and not so bulky?

Go grains/potatoes-free.

Why are you so against carbs when it comes to fat loss?

Without complex carb, many people will break a diet.

Well first, I'm talking about grains, not carbs in general. You'll still get carbs from your veggies and (in limited quantities though) fruits. Laying off starchy foods is just the fastest way to get body fat down, especially since most people (pretty much all with weight problems) are carb intolerant.
In short, grains (and potatoes) have a lot of energy whilst not being dense nutritionally. This kind of food is only useful for someone who has a demanding physically job or is endurance athlete training for hours a day. Starchy foods also tend to be eaten in large quantities as they don't satisfy appetite very effectively. When you lay off grains you have to up your protein and veg intake which supports lean muscle and general health. After going grain-free people report better digestion, mood, energy levels and when paired up with appropriate training routine (95-100% anaerobic!), the fat goes off really quickly. Also grain free = gluten free and many people are more or less intolerant.
I'm not a carbophobic or anything - will always reintroduce them at certain stage and then cycle, but the first thing to do (especially when ddealing with phat faks ) is make them go off starch. Ideally completely for first 2 weeks, then introduce some cycling - usually first in form of cheat meals.
The topic is quite broad. If you're interested you may want to read:
http://www.amazon.co.uk/Dangerous-Grain ... 433&sr=1-1
http://www.amazon.co.uk/Paleo-Diet-Weig ... 486&sr=1-1
or the shortest and easiest
http://www.amazon.co.uk/Waist-Disposal- ... 526&sr=1-1

Prediction..Pain wrote:I've been on this program for 4 months and the results have been fvcking awesome. Intermittent Fasting and lift heavy weights. Try it out. It's the truth.
http://www.leangains.com/

I know a guy who did it for some time and have mixed feelings. On one hand yes, he's become really lean, having dropped to 7.2% and recently even to 5.0%. Definition-wise he looks awesome. His tissue on all sites I measured is really lean, nearly like on the top of the hand. Damn, this guy even has very visible hamstring definition, which is very f*cking rare, especially in London (hamstrings get fat in response to toxicity and pollution). On the other hand, the guy is 181cm tall, weighs 70 kgs but looks probably 65 - really skinny. Basically his muscles, though very nicely shaped, look very catabolic/deflated. Also he developed adrenal fatigue and - I think - a bit of depression/moodiness.
I've not tried IF yet but it seems to be good tool for fat loss and detoxification, but requiring some research and then a lot of testing on oneself to find the best response.

I have lost 10kgs now.

Gut is still one persistent fornicator though.

Keep at it mate.
I'm trying to shift weight and look better too, and it can be demoralising when even a month or so in you don't feel any better, but you just have to do a bit every day, and a bit more the next.

Bear in mind that you may always have some loose skin around the gut depending on how much weight you actually lose from the area, it may never look 100%.

Focus on exercise-related data to remind yourself of how you are improving, leave the fcuking tape measure alone. Plenty of boxers are phenomenally fit at heavyweight without looking amazing.

@matt___s wrote:Keep at it mate.
I'm trying to shift weight and look better too, and it can be demoralising when even a month or so in you don't feel any better, but you just have to do a bit every day, and a bit more the next.

Bear in mind that you may always have some loose skin around the gut depending on how much weight you actually lose from the area, it may never look 100%.

Focus on exercise-related data to remind yourself of how you are improving, leave the fcuking tape measure alone. Plenty of boxers are phenomenally fit at heavyweight without looking amazing.

Personally I'd rather say 'leave the fuking scales alone and stick to tape measure'. This at least gives you idea about qualitative changes that happen in the body. If you're losing weight but waist stays the same then you're doing something wrong.
If nothing changes then there definitely is a need to change something - regarding diet, workout, lifestyle or all the above.

My gut has shrunk..a bit. Just wanted to see more loss around that area considering I've lost over 10kg's now.

I admit that I can have trouble at night with snacking. But I try and keep it to Salads, fruit, almonds etc

Just I seem to bloat up in the gut even after eating a damn almond.

Uppercut1 wrote:My gut has shrunk..a bit. Just wanted to see more loss around that area considering I've lost over 10kg's now.

I admit that I can have trouble at night with snacking. But I try and keep it to Salads, fruit, almonds etc

Just I seem to bloat up in the gut even after eating a damn almond.

Food intolerance is stress to the body and therefore may contribute to body fat storing in the stomach area. Best to avoid things that make you bloat. Try different nuts or maybe seeds?

In 2 weeks in Vegas I put on 17lbs. Start back training today.