Not sure what to work on

R

Reflect

0
Hi,

I consider myself a complete newb concerning anything with physical fitness.

I started lifting olympic free weights around two years ago. I also started portion control and watching what I eat. I have come a long way. I am 6 feet 4 inches. I am 41 years old. I used to weight around 285lbs. I am now down to 222lbs.

I never have lifted weights prior and have bumped up weights nicely (Don't ask what I started at when benching in the begining :eek: ). I normally average around 4 workouts a week (I shoot for 5). I also ride a stationary bike for 50 minutes a day or play a round of frisbee disc golf three days a week.

The only fat I have left is my stomache area and hips. I just can't seem to loose the fat around that area.

What can I do to loose the fat in that area????

Sorry for a newbish post but thought I would turn to a forum for some guidance.

Hope I posted in the rigth sub forum :rolleyes: .

Thanks in advance,

Brian
 
its probably your diet, and the fact that you're 41 years old. As we get older, the body simply holds more fat, so losing it gets a little harder each year.

I'm not saying its impossible for you to get a six pack though :)

post your typical day's food intake...try to be precise for each meal, and the times eaten. (8oz of sirloin steak, 1cup salad, 2tbsp dressing at 6pm, etc)

also, your slow state cardio may be working against you. assuming no heart conditions, step up the intensity, and lower the duration. specifically, look into interval style training, or something like HIIT (searches here will get you lots of HIIT info)
 
OK, I will try my best.....

6:45 a.m. Breakfast 1/2 cup whole grain quaker oatmeal (slow cook of 5 minutes) and 1 cup of protien drink.

10:00 a.m. Mid morning snack, one red apple.

1:00 P.M. One lean cuizine santa fe rice and beans (300 calories 6 grams fat), 1 bottle of water.

4:00 P.M. Mid day snack, 1 cup protien drink one granola bar.

7:00 P.M. Dinner, normally one piece of meat (skinless dry rub chicken breast ((no skin))/dry rub pork chop/etc), small salad with extremly small amount of dressing, veggie (sometimes steamed, sometimes cooked in water).

9:00 Late night snack, granola bar.

Throughout the day 100 oz. of water randomly.

The above is a "normal" day. Once a week at work I eat out for lunch.

Normaly I lift weights when I get home. I tried the early morning thing before work but I was missing on more workouts than performing so I reverted back.

Don't get me wrong I have lost waist size/weight but the last few pounds of fat seem to be like a kelvar vest :D, it just won't drop, been a while now.

Thank you,

Brian
 
Found the HIIT forum and gave it a very good read.

I will run with this one (pun intended) :D .

If you could let me know about the diet. I know I am newbish on the diet but I always HAD high metabolism and mid life is now catching up (heck it's done run past me :p ). I never, to be honest, have measured a lick of food. Portion control was my biggest issue. I tell you I can eat three of those lunches if I wanted to and still be hungry :eek: . One of my last vices so I guess that is what makes it even harder than quitting smoking around 7 years ago.

Take care,

Brian
 
Reflect said:
OK, I will try my best.....

6:45 a.m. Breakfast 1/2 cup whole grain quaker oatmeal (slow cook of 5 minutes) and 1 cup of protien drink.

10:00 a.m. Mid morning snack, one red apple. no protein??!!

1:00 P.M. One lean cuizine santa fe rice and beans (300 calories 6 grams fat), 1 bottle of water. crap food. avoid anything 'pre made' at all costs!

4:00 P.M. Mid day snack, 1 cup protien drink one granola bar. granola is sugary, and fatty

7:00 P.M. Dinner, normally one piece of meat (skinless dry rub chicken breast ((no skin))/dry rub pork chop/etc), small salad with extremly small amount of dressing, veggie (sometimes steamed, sometimes cooked in water).

9:00 Late night snack, granola bar. again, no protein, and another sugary granola bar

Throughout the day 100 oz. of water randomly. good. make sure to drink 16oz or more during your workout too.
Brian
Click to expand...

I don't see healthy fats being added (nuts, fish oil caps, salmon, tuna).
A bit carb heavy, and some bad carb sources.
NO frozen dinners. they have trans fats, tons of sodium, and the protein in them is sub-standard...lots of gelatin to hold the processed meat together.

the less you have to prepare your food, the better it is for you. so, old fashioned oatmeal, brown rice, barley...real whole grains....not bread made from whole grain.
cooked meats, eggs, cottage cheese...great sources of protein
eat LOTS of veggies...like, 1/2 to a full cup at every meal, except post workout....fiber is good.
 
Thanks Malkore.

On the tv dinner it is has 0 trans fat and sodium is also low. This one also has no meat, just rice/beans/sauce.

From the sounds of your post I need to study up on my intake, will do.

Thanks for replying,

Brian
 
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