Ab exercises and diet plan

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anewz2001

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I was skinny when I started to work out about more than a year ago. I then started having whey protein shakes and more protein food stuff and did the exercises regularly. I gained weight and muscles and am much better off now than I was a year ago.

My problem is that in the process, I gained a belly as well. I want to get rid of it. I do crunches (3 sets of 30 each) thrice a week just like my other exercises but it does not seem to help much. I jog and run for 10 mins before my workouts.

I used to drink alot of soda (coke,pepsi) and have stopped it completely these past few days.I have stopped taking the whey protein shake as well. Could someone please advise me on my diet and exercise(s) in this respect. Much appreciated......
 
1. start a food log (either on paper, or using a free site like fitday.com) Track your food for a week. See what your calorie intake is, total carbs, protein, fat and fiber

2. adjust diet accordingly

3. do cardio/running AFTER weights, not before.

its hard to gain muscle without adding a little fat (or sometimes a LOT of fat), taht's why we have bulking phases and cutting phases. Looks like you're ready to cut a little. That means: increase protein and healthy fats, and reduce carb intake, especially processed carbs.

Your carbs right now should only come from old fashioned oatmeal, some brown rice, fruits and veggies. I would cut all bread, and avoid cold cereals unless its something like Fiber One or Uncle Sam's.

Increase cardio too, but vary the intensity throughout the workout. 30-40 mins is plenty, and I'd do that only on days you're not weight training.
 
Malkore, thanks alot for the adivse.

I would also like to know what to have for breakfast and lunch.
From the past two weeks I have been skipping breakfast. Otherwise I had a protein pattie on white bread each day for breakfast.

For lunch even today I have the regular chalupas from Taco Bell or Chicken Cheese steak or a chicken sandwitch.

Also, which exercises should I do besides ofcourse cardio.
 
hey, iam having trouble with lower abdomen region, my upper abdomen region is nicely shaped and cut so are my obliques, iam just having trouble with my lower abs, in other words i have a 4-pack. i want a six pack!
 
Never EVER skip breakfast: you've been asleep 8 hours and fasting...your body needs quality protein to prevent catabolism, and quality carbs to fuel you for the day.

breakfast: egg whites (with 1 yolk to make them cook up nicer), and a bowl of old fashioned oatmeal, and perhaps a tbsp of natty PB.

lunch: chicken breast, brown rice, and veggies. Never EVER Taco bell or cheese steak sandwiches.


Not sure what a protein patty is, but it's probably mostly soy and vegetable protein, not that great. white bread is crap. try to never it eat if you can help it.

stick to lots of compound exercises: presses, squats, deadlifts, pullups...and crunches, reverse crunches for the abs.
 
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