Cutting fat?

Currently, I'm 66.7 inches tall and weigh about 141-145. I'm trying to cut the fat on my stomach and make my abs show. The top abs show when i flex, but no luck on the lower. From what i understand, i need to diet and do cardio in order to achieve my goal. 90% of abs is getting rid of the body fat.

My BMR is 1600 and I'm guessing my maintenance would be around 2000? Anyway, i understand in order to lose body fat you need to make a deficit. So, I'm eating about 1500 calories a day. Sometimes less, sometimes maybe a little more. I really try to stay around that range, but sometimes i fall to about 1300 or so. I've noticed some weight loss and my abs seem to be showing more.

Also, I'm lifting weights and doing cardio. I've joined the navy, so I'm trying to stay in good running shape as well as keep my arms up. So, on Mondays and Thursday's i do biceps and triceps. I end the workout with push ups and throughout the week I'll do a few push ups randomly. I'm up to about 80 push ups in 1 minute. I also run/jog about 3 times a week. On those days, I'll come home and do my abs as well.

My question is, how is this routine? I figure i can lose body fat and possibly gain muscle this way. Not really "bulk," but tone my muscles. My arms seem to be more lean and I've noticed I'm stronger.

So, do you guys think this diet/routine is ok, or do you suggest otherwise? I hear people talking about eating 3000-5000 calories a day, but that seems like way to much for what i want. I think i would gain weight like crazy and it would be mostly fat...(basically shredding away the abs i want to show)

My meal generally.

1/2 cup oatmeal with 1/2 cup of fat free milk. 1 cup of fat free milk, 1 cup of shredded wheat cereal. (sometimes a banana included)

Turkey sandwich on rye. I make it at home. Only 200 calories...So, i also have a medium apple to go with it.

2-3 eggs and 1 can of tuna.

Sometimes nothing. Other days if I'm hungry I'll have a protein bar or something little.

6oz of chicken breast and a couple servings of vegetables.

Later in the night I'll have a serving of cottage cheese, maybe a little less.

How does this sound?
 
Not bad...

Seems what you're doing works for you, although there's room for improvement.

If your BMR is around 1600, I'd say your maintenance is closer to 2500 than to 2000. So eating 2000 KCal/day wouldn't slow your progress down.

Its true that showing abbs is mostly shedding upper body fat --- too bad we can't pick where to shed it from. Keep in mind that it is the muscles that shed the fat, so you need to work on them as well - bigger the muscles, more fat they burn. I don't see you doing strength training much on anything else but your arms, and somewhat chest (those push-ups). You definitely need to start working on your legs, back and chest more - those are the places where huge muscles are located, and seems you're ignoring them.

As far as the diet goes... more protein wouldn't hurt, especially if you start more strength training (more muscle damage). Also, if you already don't do this, spread the meals into 5-6 / day.

Roughly this is about all I can say...

Good luck!
 
You nailed it perfectly.

I don't have a gym membership, so it's hard for me to do certain things. Which is why i focus on arms and chest mostly. I have a bench and dumbbells. So, what workouts do you suggest i do at home to work on my back, shoulders, etc...I can start doing those muscles on my days I'm not working arms.

Thanks for the information.
 
Workouts.

Not sure where you are, but gym memberships in my area are cheap (I've seen as cheap as 70 cents/day ~ 20 bux/month if you go every day) and I'd consider getting one as it both gives you access to all the equipment and the opportunity to see other people workout how you can learn the exercises.

As far as doing the workouts at home, there are many exercises you can do with a bench and a set of dumbells (although you'll outgrow them quickly!).

Legs:
  • Lunges (dumbells in each arm)
  • Squats (dumbells in each arm)
  • Bunny hops
  • Calf raises (on a stair, dumbells in each arm)
  • ...

Back:
  • Bent-over rows
  • One arm rows
  • Dead lifts
  • Chin ups --- you'll need something to be able to grab onto, but easy/cheap to make/find
  • Dead Lifts
  • ...

Shoulders:
  • Shoulder press
  • Shoulder raise (front/side)
  • ...

Those will get you started... you can google each for instructions how to perform correctly.

Cheers!
 
Thanks, this will help a lot.

Also, i can still build muscle eating the way i am, right? I've always heard speculation that not eating at least 3000 calories a day will not make you gain muscle.
 
Also, i can still build muscle eating the way i am, right? I've always heard speculation that not eating at least 3000 calories a day will not make you gain muscle.
That is exactly what it is --- a speculation. Its not only how many calories you eat, but what those calories are coming from. You can be eating 3 McDs meals/day, way exceeding 3000 KCal, I can guarantee you won't gain any muscle. Bottom line is, you don't gain muscle because you eat, but because you both workout and eat well - workout damages your muscle, food helps repair it, and at the end it grows bigger.

Your meals seem fine, although if you start heavier weight trainings, you can eat more. Just don't eat (protein) before a workout (1-2 hours), and eat something within 40 minutes of the workout (carb and protein --- this is where a shake comes in well).

Other than that, you're good (considering only the things you wrote in the last few posts).

GL!
 
have some complex carbs an hour before to make sure you got plenty of energy, and then down some simple carbs and protein right after
 
That is exactly what it is --- a speculation. Its not only how many calories you eat, but what those calories are coming from. You can be eating 3 McDs meals/day, way exceeding 3000 KCal, I can guarantee you won't gain any muscle. Bottom line is, you don't gain muscle because you eat, but because you both workout and eat well - workout damages your muscle, food helps repair it, and at the end it grows bigger.

Your meals seem fine, although if you start heavier weight trainings, you can eat more. Just don't eat (protein) before a workout (1-2 hours), and eat something within 40 minutes of the workout (carb and protein --- this is where a shake comes in well).

Other than that, you're good (considering only the things you wrote in the last few posts).

GL!

Thanks man, good advice. I generally always have some type of high protein/carbs after my workout. I always get hungry after.

Just out of curiosity, why is bad to have protein before you workout?
 
Just out of curiosity, why is bad to have protein before you workout?

What happens during workout is, your body redirects lots of blood from your internal organs to your muscles to compensate for the increased demand of oxygen. However, blood helps digestion as well. So if you eat anything very shortly before a workout, the body won't be able to redirect enough blood to your muscles (still needs to digest that food), but won't be able to give enough in the internal organs either (muscles need it too). So the body won't be efficient at neither workout nor digestion.

As far as protein goes, it just happens to be very hard to digest (meat takes up to 2-3 hours to run through your system).

Cheers!
 
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