Trying to get rid of the weight and belly fat.

THERED117

THERED117

New member
Hello everyone. My name is Shane. I'm trying to do better for myself and my kids. I am 35 and my weight is 242lbs. I work in maintenance so if I don't make myself i will not walk. I started at 265lbs on Jan 7th. Ive lost some but the belly will not go away . Help advice and a kick in the butt is welcomed. Thanks
 
Hey the red. As a certified personal trainer I would like to know how’s your nutrition at this point? What has been cut out and I also want to inform you on the word F.I.T which is an acronym Frequency Intensity Time. How often and how intense you go determines your success
 
My normal meals nightly:
1 cup dry oatmeal mixed with 2tbsp skippy brand peanut butter and 1 tbsp honey.
A serving of almonds (28pcs)
1 serving of plain air popped popcorn.
Some type of fruit(apple, grapes, or bananas)
My true lunch is usually a pack of tuna(80cal) in a wrap. I keep it lite. This week im trying 1 cup of plain oatmeal cooked. I work 11 to 7 so I snack on the above all night. Oh and I eat a regular meal with my family around 6 in the evening.
 
Well that seems pretty solid as far as your meal plan for the day the only recommendation I would recommend would be more protein into it. Maybe a high protein dinner. How good is your water intake? You want to try to get up to a gallon per day. Stretching is also key but is very overlooked by a lot this upstarts your metabolism and boosts energy throughout the day just to name a few.
 
I try stretching off an on in the evenings. I get a good stretch when I start laps at work. I (try) to drink plenty of water. I have a remainder app that pre set my water at 99oz by weight. I hit the mark 4 out of 7 days.
 
Jcbpt said:
Well that seems pretty solid as far as your meal plan for the day the only recommendation I would recommend would be more protein into it. Maybe a high protein dinner. How good is your water intake? You want to try to get up to a gallon per day. Stretching is also key but is very overlooked by a lot this upstarts your metabolism and boosts energy throughout the day just to name a few.
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How much more protein? Meal suggestions?
 
Well that’s awesome seems pretty good. Yes stretching 3 times per day is critical. And lastly how your vitamin intake B-12 fish oil and vitamin D are essential. so let’s go through the exercising. Start off with basic exercises. Walk for 3 miles starting off and gradually try to run unless you have injuries or medical history such as prehypertension. Try to run for 1 minute then walk for 5 and gradually increase. Incorporate weight training one day Hiit day 2 Circuit day 3 cardio day for. Build intensity up so you only have to go no later than 45 minutes when your body is in a anabolic state or the afterburn effect
 
Essentially you want to get up 1 gram per body weight but sometimes it can be too much so look for about %70 of it. As far as meals. Tuna is great but wild caught salmon chicken breast and lean beef flanks are great unless you are vegan
 
Im not doing any vitamins right now. As far as working out I walk at work and i do some push ups. If i have time i go to our gym and run on the tread mill (unless my knee is hurting) if so i hit the elliptical. No more then 20-30 min. I have twin 2 year olds at home so i chase them. I have no weights other than a stick of steel i curl at work. Around 45 lbs (1.250 dia carb
on steel 5 foot long. Still learning what works.
 
Jcbpt said:
Essentially you want to get up 1 gram per body weight but sometimes it can be too much so look for about %70 of it. As far as meals. Tuna is great but wild caught salmon chicken breast and lean beef flanks are great unless you are vegan
Click to expand...
Salmon is a plus but $$. I eat chicken breast air fried with no oil or grilled. Seasoned with Mrs. Dash extra spicy. I also try to boil a doz eggs per week if time allows.(whites only) oh yeah i make home made hummas when there is time too.( 1/4 cup a day)
 
Jcbpt said:
Essentially you want to get up 1 gram per body weight but sometimes it can be too much so look for about %70 of it. As far as meals. Tuna is great but wild caught salmon chicken breast and lean beef flanks are great unless you are vegan
Click to expand...
So i did the math and at 240lbs, eating 1 gram per 70% of 240lbs comes out to 168grams per day. How can I possibly eat that much protein?
 
Yes that would be the ideal. Let’s do the math
2 scoops of protein powder-50 g
1 cup Greek yogurt- 20 g
2 chicken breast- 48 g
2 servings of tuna salad -12-20 g
4 egg whites 20 g
2 cups of oatmeal 15 g
That’s 165 g at the minimum. You can also consume pita bread or jasmine rice if you’re under that’s 7-8 grams as well there’s also other variations as well but here’s one example
 
Jcbpt said:
Yes that would be the ideal. Let’s do the math
2 scoops of protein powder-50 g
1 cup Greek yogurt- 20 g
2 chicken breast- 48 g
2 servings of tuna salad -12-20 g
4 egg whites 20 g
2 cups of oatmeal 15 g
That’s 165 g at the minimum. You can also consume pita bread or jasmine rice if you’re under that’s 7-8 grams as well there’s also other variations as well but here’s one example
Click to expand...
Thanks. Ill see what i can put together meal wise
 
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