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T

trackman202

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Hello, im not usually one for this... but quite lately i've packed on a few pounds. I'd say im a little overweight, but am not where i'd like to be. I have some man boobage going on, and am starting to get some love handles. Tommorow i'll update with pictures, but for now it's just text.

Alright, im a pretty athletic person always have been, right before summer I packed on some pounds weighed around 205 roughly, and started being more active. Then dropped down to around 195 and that's where I am right now. I am 6'0 - 6'1. I recently started run/ jogg/ walk 4 miles everyday. Here's an observation about myself. I'd consider my metabolism fine. I have been eating out food somewhat. (Bagel Bites + Today In-N-Out [Protein Double Double]). I'm just sick of feeling this nastyness around my stomach/ upper chest/ overall. I can run everyday, however once I stop for something it's hard to get back to it. So i've read numerous post's/ information about man-boobs and they say it has to do with your body fat percent well.. I want to get it down, I don't want to take advice from people who are overweight (some of my family that I live around). So I figured i'd ask here.

P.S. If I sound demanding or redundant sorry i'm in a bit of a rush. Anyways any suggestions on what I should eat/ watch out for/ excercise? Oh, and like I said before I am pretty active it's just i'd like to have a course set for myself so I can make this go by as smoothly as possible. My temporary weight goal is for 180 for now. Then drop it down to 170 until I hit my visual/ physical results im longing for.

Thanks in advanced,
- Tom
 
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running every day might not be the best idea. The thing to look at is your diet, just eat less and you will loose weight, but dont go overboard, if you eat too little you will soon hit a plateau and you will burn alot of muscle and not fat. Cutting about 500 cals under maintence is ok.
weight training is a good way to burn some extra cals, aswell as cardio.
You could do weight training 3 days a week and cardio on off days.
I belive weight training actually burns more cals than cardio, because of the upped metabolism you get after weight training lasts for like 48 hours, as oposed to cardio which only lasts a coupple of hours (depending on which form of cardio)

Do some research about HIIT (google/forum search) its the most effective to burn fat while NOT burning muscle (which is what alot of low intensity cardio does)
 
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I would like to see more about your diet. From what you posted, it looks like it is lousy. What are you eating everyday? Proper nutrition is the key when it comes to reducing body fat. And you are right, if you want to lose the man boobs, you must reduce body fat.
 
Agreed, if the ball is already rolling, dont kick it again until it stops ;)

BTW: i made that up all by myself.. im so good :p
 
here are 2 pictures so you can see what im talking about..

Front

Side

Back

well actually i'll start posting what I eat, so far I woke up around 11:30 I usually don't eat breakfast, because im not a breakfast type person unless it's like something special. I'm currently not doing any sports.. and haven't for about a year so that's why I mainly put on weight (not enough physical activity.

10-9-2006

For lunch: A bowl of frosted flakes with fat free milk (grew up with that type of milk, so im 100% used to that)
Update: Another bowl of frosted flakes at 4:30 last ate at around 11:40 or so.
 
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eat breakfast. Im not a breakfast person either, but try some stuff, see what works, you know, what you can get down in the morning. besides, its a habbit thing, you get used to it. Breakfast is importaint, your body has been without food for atleast 8 hours and you need food, both to get your metabolism up and to hinder your body from burning muscle for fuel.
 
i'm planning on going to the gym most of this week.. any suggestions on what I should hit up? I was planning on getting on tredmill/ bike for about a hour. But im not sure if I should be lifting weights at this point lol, because I don't want to gain weight I wanna lose it :p.
 
trackman202 said:
i'm planning on going to the gym most of this week.. any suggestions on what I should hit up? I was planning on getting on tredmill/ bike for about a hour. But im not sure if I should be lifting weights at this point lol, because I don't want to gain weight I wanna lose it :p.
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you should do some weight training. Make a propper routine so you know what days you do what. I would recommend a full body routine 3 times a day. Lifting weights burns cals, it doesnt make you bigger unless you eat to get bigger.
 
Karky said:
you should do some weight training. Make a propper routine so you know what days you do what. I would recommend a full body routine 3 times a day. Lifting weights burns cals, it doesnt make you bigger unless you eat to get bigger.
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Well said Karky! Look, lifting weights does not magically make you gain weight. And hell, if you were going to gain that kind of weight (muscle), why would you avoid it? Muscle is great not only for appearance, but also metabolic efficiency.

You need to lose some fat. What should you do? First, nutrition is the primary ingredient when it comes to fat loss. If you don't have a good eating regiment down, you are not going to get the results you are after, period! Don't wake up so late. Get you butt out of bed and eat breakfast. Your body is starving for food at that point of the day. By skipping this meal, you are causing some real damage to your metabolism over the long run. On top of this, you should be eating well balanced meals every 3 hours or so! Seems difficult, but we are all busy people around here and we manage it.

There is a new nutrition sticky that has just been started. I recommend you read it and determine the number of calories you should be eating to lose weight. Then divide this calculated number up by the number of meals you are going to shoot for eat day.... hopefully 5-7.

Weight training is necessary while losing fat and cutting calories. Anytime you cut calories to lose fat, you are also going to lose muscle. You can retain a lot of the muscle and cut back of muscle loss by adding resistance training to your caloric deficit diet. A good full body program 3 days per week is where I recommend starting.

I would not go into the gym to perform steady state cardio exercises for hours on end. I would much sooner recommend 2-3 sessions of High Intensity Interval Training (HIIT) per week on non-weight training days. Do some searching for HIIT, you will find lots.
 
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