ok im male, 21, 5'8" 178lbs. heres the story... when i left for college, i was 148lbs. lean, no flab or anything. when got there pizza was $5 for a large all day everyday. so it was cheap and quick. so i ate a lot of it. a year later, i come home weighing 167lbs. then i get a job where i use a lot of heavy equipment, drive tucks, a lot of sitting time. so now my weight is 178. now the only area i have and fat or flab is in my stomach and pecks. i dont and have never drank, so it looks like a small beer belly but its not! so what do i do to get it off the quickest. we have a gym here at work and i run for 15 min every day before do any weights. and on the days i do my legs, i run for about 30 min. ive been at it for about a month now and am not seeing any results. what should i do? im eating healther so.... help?
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- Thread starter mustangdan
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HeY
First off, don't do cardio before your workout. 5-10min light warmup. I assume your main goal is just to lose weight. I would make a routine 3 days cardio and 3 days weightlifting on alternating days. Cardio would only be moderate to high intensity for 20-25mins. For weightlifting, I would do compound movements squats, dead, clean, rows, etc.. For your diet, you should eat 5-6 meals a day this takes planning or it won't work. You can look at my diary if you want. (in the diary section)
First off, don't do cardio before your workout. 5-10min light warmup. I assume your main goal is just to lose weight. I would make a routine 3 days cardio and 3 days weightlifting on alternating days. Cardio would only be moderate to high intensity for 20-25mins. For weightlifting, I would do compound movements squats, dead, clean, rows, etc.. For your diet, you should eat 5-6 meals a day this takes planning or it won't work. You can look at my diary if you want. (in the diary section)
well where i work at, i dont really have the option to eat 5-6 meals a day. if i did, what would they be? like sandwiches?
newf said:Fruit, mixed veggies, protein shake etc
now i have a question about the protein shakes... i have a buddy that got all bulked up on those shakes, but he gained alot of weight in the mid section and thats where i want to loose it. i mean i want to gain muscle too, but what just do more cardio an dthat will take of it?
Also, its hard to gain muscle AND lose fat...best to choose one, run with it for a few months, then re-evaluate.
Those huge pro bodybuilders do just that...train and eat half the year, then slim down for competitions. You need extra calories to add muscle, but a calorie deficit to burn significant fat. See the paradox?
newcomers can pull off both at a decent rate for the first couple months...then the body adapts and you have to start cycling between bulking and cutting down.
Those huge pro bodybuilders do just that...train and eat half the year, then slim down for competitions. You need extra calories to add muscle, but a calorie deficit to burn significant fat. See the paradox?
newcomers can pull off both at a decent rate for the first couple months...then the body adapts and you have to start cycling between bulking and cutting down.