Getting rid of fat around my middle...

[craig r]

MURRAY007 said:

RJB_666 said:

If you're looking at protein shakes I would recommend Optimum Nutrition Gold Standard. It might look pricey but the nutrients, quality and taste can't be matched IMO.

AND they also Amino spike there protein so not really the true amount of protein per serving.
But amino spiking is a whole new thread on its own.

BUt agree that 1500kcal is very low, the whole idea of loosing fat/cutting, is to eat as much as you can while still being in a deficit.

work out your calorie needs via http://iifym.com/iifym-calculator/

then minus about 200-300 kacl from your TDEE (Total Daily Energy Expenditure)

once you have that, you can use simple ratio like advised 40/40/20 to start with, once you loose close to 10lbs you'll need to re-adjust your calorie intake again.

I don't think I need to lose weight per se, just redistribute it. I think 80-85kg's is about right for my height and natural frame, I just need to swap my beer belly for some muscle. At the moment I have a sort of Sid from Ice Age look about me, obviously not quite that extreme, but you get the idea.

[RJB_666]

MURRAY007 said:

RJB_666 said:

If you're looking at protein shakes I would recommend Optimum Nutrition Gold Standard. It might look pricey but the nutrients, quality and taste can't be matched IMO.

AND they also Amino spike there protein so not really the true amount of protein per serving.
But amino spiking is a whole new thread on its own.

BUt agree that 1500kcal is very low, the whole idea of loosing fat/cutting, is to eat as much as you can while still being in a deficit.

work out your calorie needs via http://iifym.com/iifym-calculator/

then minus about 200-300 kacl from your TDEE (Total Daily Energy Expenditure)

once you have that, you can use simple ratio like advised 40/40/20 to start with, once you loose close to 10lbs you'll need to re-adjust your calorie intake again.

I know someone that has links with the factory and I'm pretty sure they don't spike their protein. The protein has been around for years and years and is well renowned. As far as I'm aware it is mainly the budget brands that spike the values.

[RJB_666]

craig r said:

MURRAY007 said:

RJB_666 said:

If you're looking at protein shakes I would recommend Optimum Nutrition Gold Standard. It might look pricey but the nutrients, quality and taste can't be matched IMO.

AND they also Amino spike there protein so not really the true amount of protein per serving.
But amino spiking is a whole new thread on its own.

BUt agree that 1500kcal is very low, the whole idea of loosing fat/cutting, is to eat as much as you can while still being in a deficit.

work out your calorie needs via http://iifym.com/iifym-calculator/

then minus about 200-300 kacl from your TDEE (Total Daily Energy Expenditure)

once you have that, you can use simple ratio like advised 40/40/20 to start with, once you loose close to 10lbs you'll need to re-adjust your calorie intake again.

I don't think I need to lose weight per se, just redistribute it. I think 80-85kg's is about right for my height and natural frame, I just need to swap my beer belly for some muscle. At the moment I have a sort of Sid from Ice Age look about me, obviously not quite that extreme, but you get the idea.

It is very difficult to both gain muscle and lose weight unless you are just starting out. You will lose probably around 10lbs like Murray says. When you get down to a body fat level you are happy with add calories either to maintenance or surplus.

[Autopilot]

Foliage said:

Cut out simple carbs (potatoes, white rice/pasta, crisps etc)

None of these are simple carbs.

[BlackLabel]

Replace some of your cardio sessions with weight lifting sessions. Not only will you become stronger and look better but as you build muscle your body will burn more calories at rest - ie your resting metabolic rate will increase.

Also, if you do it properly with lots of compound moves (squats, lunges, deadlifts etc) your heart rate will be rising fairly significantly so you could say that a proper weights session acts as a cardio HIIT session.

[Art0ir]

Lift heavier weights. Cardio, franchised "pump" classes, etc are not enough for anyone IMO. You could lose another 10kg through diet alone but you'll still be skinny fat. I weigh nearly the same (79.5kg) at 5'7" but still have some definition in my abs. You need to build muscle.

[LordGrover]

craig r said:

Monday: 1 hour of Body Combat, 1 hour of Body Pump
Tuesday: 30 minute HIIT session, 1 hour of BC
Wednesday: 1 hour of yoga
Thursday: 30 minute HIIT session, 1 hour BC and 500m swim
Friday: Rest day
Saturday: 1 hour BP, 1 hour Insanity
Sunday: Rest day

Feck! That's a lot of exercise from a standing start!
Are you sure you can/want to do all that?

[BRMMA]

If you're only 82kg at 6ft2" why do you want to lose weight? surely it's body recomposition you want, cutting out even more calories and doing those girls classes will only result in you being skinnier but still with flab

I'd aim for 3 decent heavy weights sessions a week focussing on compound movements and the rest of the time do your aerobics stuff

for calories 1,500 is a bad idea, with the level of exercise you're doing it needs to be at least 2,500 but made up from good quality sources

[craig r]

Art0ir said:

Lift heavier weights. Cardio, franchised "pump" classes, etc are not enough for anyone IMO. You could lose another 10kg through diet alone but you'll still be skinny fat. I weigh nearly the same (79.5kg) at 5'7" but still have some definition in my abs. You need to build muscle.

The issue I have with throwing metal around is that I run out of motivation very quickly. I've just read the 5x5 thread and as it looks as though that might be worth intrducing to my plan and take out the combat / insanity classes?

I have booked a session with a PT at the gym next Friday(it's a 1 hour free type of deal) so I will see what he has to say.

[craig r]

LordGrover said:

Feck! That's a lot of exercise from a standing start!
Are you sure you can/want to do all that?

I have been doing most of that, the HIIT sessions are new addition, for most of last year, with some minor results, but due to holidays, chest infection, travel with work I did nothing through most of November / December and it srt of feels like I'm back at square 1. I know I can do it, and I feel good after the classes, but I think I have been goiing in the wrong direction...

[craig r]

BRMMA said:

If you're only 82kg at 6ft2" why do you want to lose weight? surely it's body recomposition you want, cutting out even more calories and doing those girls classes will only result in you being skinnier but still with flab

I'd aim for 3 decent heavy weights sessions a week focussing on compound movements and the rest of the time do your aerobics stuff

for calories 1,500 is a bad idea, with the level of exercise you're doing it needs to be at least 2,500 but made up from good quality sources

You're right, I think I said in another post that it's not weight lose, but weight redistribution, move it from my belly and into muscle.

Thanks for all the responses so far - it's given me lots to go on

[LordGrover]

craig r said:

I have been doing most of that, the HIIT sessions are new addition, for most of last year, with some minor results, but due to holidays, chest infection, travel with work I did nothing through most of November / December and it srt of feels like I'm back at square 1. I know I can do it, and I feel good after the classes, but I think I have been goiing in the wrong direction...

...and getting nowhere? Sounds like you have become acclimated to that level of exercise and adding more will have little effect.
Steady state cardio is sometimes counter productive. Maybe drop it altogether and give HIIT a go? It'll certainly be more beneficial health-wise than hours spent slogging away.

PS. My opinion of most gym PTs is not high - please try to find someone who has at least a clue.

[BRMMA]

craig r said:

You're right, I think I said in another post that it's not weight lose, but weight redistribution, move it from my belly and into muscle.

Thanks for all the responses so far - it's given me lots to go on

The great thing with building muscle is that it naturally increases the amount of calories you burn at rest also it creates shape to your body that even if you maintain a similar fat mass it will look better as it will be distributed better

chucking weights around is seriously boring but if you do the right exercises with the right intensity you can be in and out in 30-45 minutes

[Art0ir]

craig r said:

Art0ir said:

Lift heavier weights. Cardio, franchised "pump" classes, etc are not enough for anyone IMO. You could lose another 10kg through diet alone but you'll still be skinny fat. I weigh nearly the same (79.5kg) at 5'7" but still have some definition in my abs. You need to build muscle.

The issue I have with throwing metal around is that I run out of motivation very quickly. I've just read the 5x5 thread and as it looks as though that might be worth intrducing to my plan and take out the combat / insanity classes?

I have booked a session with a PT at the gym next Friday(it's a 1 hour free type of deal) so I will see what he has to say.

Training on your own can be boring sometimes, definitely. The gym you go to, do many there train heavy? Anyone with the kind of body shape your after? I would try approaching some of them and asking for some tips or even if they'd mind you working in with them on their sets. Or ask the gym staff if they know any members that might be looking for training partners. A good one will always help get those last few reps in I've found.

[Wacky Racer]

BRMMA said:

If you're only 82kg at 6ft2" why do you want to lose weight? surely it's body recomposition you want, cutting out even more calories and doing those girls classes will only result in you being skinnier but still with flab

I'd aim for 3 decent heavy weights sessions a week focussing on compound movements and the rest of the time do your aerobics stuff

for calories 1,500 is a bad idea, with the level of exercise you're doing it needs to be at least 2,500 but made up from good quality sources

Well yes, I'll bow to your superior knowledge Brett, I understand if you are doing intensive workouts most days, your calorie intake has to be higher, 2500 or a bit more is probably right as you say....

But it has to be made up of the right food, not beer, cakes and chips etc....

[Vincefox]

Had something traumatic happen start of december, couldnt eat.i got by on a couple of protein shakes a day and a narna in a blender. Completely wiped out my middle age spare tyre (i'm 42).

Currently, i have a better stomach and waist than i did at 25 although now my appetite is back that may not last long. Was taking in 500 cals a day approx, lost over a stone.

[craig r]

So I used myfitnesspal over the weekend, ate like I normally do as a kind of 'benchmark' to see what's going on...very surprised that Saturday I only consumed 1628 calories. Sunday was even less at 1351 calories! The weekends are usually my 'bad' days for eating cuz I don't have structured meals, I just graze. Maybe that's the problem?! I am clearly eating all the wrong things!

Serious diet overhaul is needed - starting today! Porridge for breakfast and a grilled chicken breast with salad for lunch!

[LordGrover]

Still sounds very low cal - you'll need a decent dinner/tea to keep your intake up.

[craig r]

LordGrover said:

Still sounds very low cal - you'll need a decent dinner/tea to keep your intake up.

I will. I think it's going to be a chilli made with quorn mince (OH is veggie, and according to Mo it's a good source of healthy protein) with brown rice tonight.

I've also bought the water bottle I use at the gym with me to work so I'm going to try and up my water intake replacing the tea I normally drink.

[Username888]

GG89 said:

Fastchas said:

NEVER eat after 7pm. Eating before bed is for fatties.

Myth.

Yep, absolute load of twaddle.