Newbie here! I'll start with a few questions.

S

slohrenz81

New member
Hello! My name is Dan, I am 24, 6'-2" and 192lbs (size 33 waist if that helps). I will give you a little back story on my fitness history. Four years ago I took a desk job, before that I worked at a car lot, I was on my feet for 8 hours a day. I never really had a problem with fitness back then. I also played competetive sports year round untill I was 18 years old. Which brings me to where I am today. I am still a very active person in the summer time, I love recreational sports in the summer as well as racing motocross. If any of you know about motocross then you would know that a 10 minute race is like running as fast as you can for 10 minutes, it really does take a ton of cardio. Now its time for my question. I do a minimum of 30 minutes of cardio 5 times a week and I lift 2-3 times a week. My goal is to get down to about 180lbs. I seem to be losing wieght, just not in the right place. I am losing a lot of wieght in my face, neck, arms and legs. I really want to work on my core section. Now I dont need a 6 pack or even a flat stomach. I just want to strengthen and tone what I've got to atleast match the rest of my body. Any thoughts or Ideas?

Thanks, below I have listed my daily diet.

7am - oatmeal, 8 oz. O.J.
10am - fruit
12pm - tuna/egg sandwich on whole wheat w/ 1 sick of cellery and 1 tbs mirricle whip
3pm - string cheese stick
7pm - 1 grilled chicken breast (pepper only), 1 cup steemed brocolli, 2 cups iceberg lettuce w/ 1 tbs vinigar & oil dressing. 12 oz. skim milk w/ 1 scoop of protien powder.

48 oz. water through out the day.
 
First off, welcome.

Secondly, unfortunately you cannot pick and choose where the fat comes off your body. Even more upsetting is that the midsection is usually the last place the fat does come off of. If you exercise and eat a balanced diet, eventually the fat will shed from the core. Theres no miracle way of obtaining a flat stomach if other areas of your body have fat on them as well.

Third, I would like to ask what you are doing for strength training? If you are on a good strength training routine, chances are you dont even need that much aerobic training (cardio).

Fourth, IMO you're diet is lacking calories. I would say you're undereating. I way the same as you, but I eat much more than you, and I am also trying to reduce bodyfat. I would really like it if you could plug your daily food into and see just how many calories you are eating.

Fifth, you should be drinking more water. Try for 96oz per day. Water is essential in all body functions, especially weight loss.
 
Thanks! I know that I cant just pick and choose where I want the fat to come off from. My goal is mostly to strengthen my mid section from front to back to atleast feel stonger in that section. I don't think that I have a very good grasp of workouts to accomplish that.

I am not very good with terms when it comes to strength workouts, so I'll do my best. I do curls, seated rows, lat pull downs, bench press (a balanced mix of seated and incline anong with regular), butterflys, dips, dead lifts and hanging knee lifts.

Any ideas of some healthy foods that I could add to my diet for some more calories?

More water, gotcha! I am drinking more as I type this.
 
Your routine is kind of half good, half bad. You got some good exercises in there, rows/lat pulldowns/bench/deadlift. However the others can be removed. There are six basic movements in life (according to New Rules of Lifting, great book) squat, lunge, deadlift, push, pull, and twist. First I would say you should look into getting this book, its about 10-15 dollars on Amazon or you can get it from your local library.

However back to the movements which can be further broken down into: Upper~Horizontal Push (bench), Horizontal Pull (row), Vertical Push (military press), Vertical Pull (pullup/lat pdown): Lower~Push (Squat) Pull (Deadlift).

There are variations to the exercises, but I think you can get why they are called what they are. Base any workout on these movements and you're a step ahead of everyone else. Your core gets worked as a stabilizer during almost any movement, and requires almost no direct work. Same for arms.

Follow the fitness.com link in my sig. I recommend reading them all, but check the Grocery List for foods. Another thing you can check out is I am a member and the cookbook is amazing.
 
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