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2006/08/17, 11:35 PM
I have made so much progress in my venture to attain a muscular body and lose the fat. I really used to be pretty overweight and with hardly any definition showing on my 208 pound body.
Now, the place that my fat shows the most is my lower stomach (Of course). My abs show but it is through about a 1/2 inch layer of fat (That is when you push your finger straight into the stomach). And of course, I have those stupid "Love Handles" that everybody hates. They don't protrude too much but they are noticable especially to me in the mirror.
So here's what I have been doing for the past 8 months except of course I change up my weight lifting exercises after a couple of weeks:
I lift weights 5 days a week doing 4 sets and 10-16 reps of the following:
Mon Legs (Just started This Month)
Tue Pull ups and chest
Wed Shoulders and biceps
Thu Triceps and Pull ups
Fri Shoulders and biceps
The reason I do shoulders and biceps two days a week is because I feel those two parts are my weakest.
About 3 days a week, I run 5-6 miles. On one of those days at least, I do H.I.I.T. sprint/runs for 3 miles and jog the other two.
For my diet, I eat the following:
5am Bowl of life cereal with non-fat milk 200 calories
8am Peanut butter/chocolate Zone bar 210 calories
11am Lean Cuisine frozen dinner 210 calories or turkey Burger Calories-Unknown
2pm Low Fat peach yogurt 220 calories
5:30pm Low fat dinner made by wife Calories-unknown
8:30pm Small snack like peanut butter crackers or Zone bar 210 calories.
This gives me about 1700-1900 calories a day. Of course, on the weekends, I usually cheat a little bit with some type of dinner or lunch at Chevys, Fresh Choice or some other restaurant. It is usually a larger portion and not really sugary junk.
I am 43 years old, 5'5" and 183-186 pounds with a 47" chest and about a 35" waist. I just want to lose that last layer of fat. Any suggestions from the body builder's who lose it for competitions?
Thanks.
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2006/08/18, 12:40 AM
Dart I would do some exercises for the back(beyond the pull ups).....at the very least I would vary it with some type of a row movement and add some hyperextensions for the lower back(weighted if u can do 10 reps)....then I would add some ab work...also adding weight if u can do 10 reps with good form...(crunches, russian twists, leg raises)....
I would also lower the reps somewhat....at least periodically...maybe in the 5-8 rep range...with good form...it's generally a good idea to rotate your intensity..
I would add maybe 2-5g of vitamin C and fish oil 6-10g for supplements(with the dosage you pick split in 2...morn/night)
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2006/08/18, 07:45 AM
And maybe not post the saem thing in 2 different areas would help.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/08/18, 10:01 AM
You don't have near enough protein in your diet, no good fats. You need to get a structured diet, the zone bar and peanut butter crackers, and not knowing what the calories are in the one meal, and a bowl of life for breakfast....crappy diet for getting to low bodyfats. For just getting down a bit and losing weight, you can do that stuff. But to get to the bodyfats you desire, that diet will not cut it.
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Maximus from Gladiator....Strength and Honor!
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2006/08/18, 10:09 AM
that was basically my answer in the other forum that this is posted in...
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2006/08/18, 09:27 PM
Thanks all. I do ab exercises 3 days a week but I believe you all are right as I have heard it before...diet, diet, diet?
I get really confused about the diet stuff so any help would be great.
Thanks.
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2006/08/18, 10:59 PM
Ab exercises "10 days a week" without proper diet will produce no visible results in ab definition, unless they add up to so many calories that you end up in a caloric deficit. (what you achieve through proper dieting)
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Maximus from Gladiator....Strength and Honor!
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2006/08/21, 08:36 AM
Try bb1's "diet thread" in the nutrition forum or type in "abs are made in the kitchen" into fit buddy...loads of info on how to improve your diet for ab results.
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2006/08/21, 08:55 PM
Thanks. I will take a look.
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2006/08/24, 06:53 AM
I think i have that same problem. The only difference in between u and I, is that I have no one else but me to count on the diet, no wife to do it for me and I'm half ur age.
Reassuring isn't it ? :laugh: - My diet works just fine, if you want it let me know, I know what ur going through, it's a hell of a sh*t.
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2006/08/24, 07:32 AM
r3wt - you actually have an advantage - no one to worry about disliking the food you make, no one to complain about how much time you spend at the gym.
Take this time to learn to cook chicken breasts, rice, vegetables. Become a pro at making pre-packaged meals, you make a batch of chicken, cut up a bunch of veggies, make a pot of rice, divide it into tupperware and refridgerate or freeze.
Enjoy the time you have to be completely selfish and work on yourself.
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Always bear in mind that your own resolution to succeed is more important than any other one thing.
-Abraham Lincoln
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