Getting rid of fat around my middle...
Discussion
The fact your current calorie consumption is so low yet you still don't have the physique you want should be all the evidence you need that it's your exercise regime that needs adjusting and possibly the quality of the calories you're consuming, the problem is though that when eating clean food it's tough to get in enough calories as you can't physically eat enough food as you're not used to the volumes required
for reference i typically consume around 3,000 - 3,500 calories per day of which probably 70% is made up of decent stuff, when i'm cutting weight for a fight i go to around 2,000 calories but made up of 90% good stuff. my stats today are 5, 11", 81kg 11-12% body fat, after i diet for a fight i'm 77KG at around 8% body fat, though i find staying at that level unsustainable as it prevents me enjoying a beer, meal out etc
for reference i typically consume around 3,000 - 3,500 calories per day of which probably 70% is made up of decent stuff, when i'm cutting weight for a fight i go to around 2,000 calories but made up of 90% good stuff. my stats today are 5, 11", 81kg 11-12% body fat, after i diet for a fight i'm 77KG at around 8% body fat, though i find staying at that level unsustainable as it prevents me enjoying a beer, meal out etc
BRMMA said:
The fact your current calorie consumption is so low yet you still don't have the physique you want should be all the evidence you need that it's your exercise regime that needs adjusting and possibly the quality of the calories you're consuming, the problem is though that when eating clean food it's tough to get in enough calories as you can't physically eat enough food as you're not used to the volumes required
So new plan is going to look something like this:Monday: 30 minute HIIT
Tuesday: 5x5
Wednesday: 1 hour of yoga
Thursday: 30 minute HIIT
Friday: 5x5
Saturday: Swim possibly
Sunday: 5x5
After reading the 5x5 thread and looking at the Stronglifts website this looks like it could solve my issue of not wanting to spend hours/day lifting and get strong. I want to keep yoga because I enjoy it, and HIIT is supposed to be good for cutting fat without losing whatever small amount of muscle I might add.
I have also just had some whey protein land on my desk, so we'll see what happens.
Autopilot said:
Foliage said:
Cut out simple carbs (potatoes, white rice/pasta, crisps etc)
None of these are simple carbs.tbh the stuff I avoid cant really be grouped, and its not as simple as cutting out simple carbs because some you want (milk) some you don't (processed sugars)
Personally I like to cut out what I've listed about.
didelydoo said:
No need to cut out anything- keep your protein high(ish) and make the rest of the cals up however/whenever you want, using common sense.
Lift heavy things and run/walk about more.
Be consistent and have fun.
Sorted.
This is the type of advice I like - simple and to the point.Lift heavy things and run/walk about more.
Be consistent and have fun.
Sorted.
Thanks!
craig r said:
Serious diet overhaul is needed - starting today! Porridge for breakfast and a grilled chicken breast with salad for lunch!
This is exactly what I have done during the week (along with cycling 40 - 60 miles a week). Have dropped 5 kilos since new year, and an inch/inch and a bit from round my waist. Foliage said:
Nice work the both of you. 
Cheers; I'm really happy with the progress and feel like it is only the beginning of it all! There seems to be a trend of 'Biggest Loser' competitions after New Year in the military (I hear), and a friend of mine has lost 18lb. I'm absolutely made up for him.
Had flu last week so didn't do any exercise of note.Vincefox said:
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.
Yeah same thing happened to me a few years back where I couldn't eat much for a few weeks. - Lost 1 to 2 stone - was the first time I realised I had a six pack hidden away : ) 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.
I was scrolling through Facebook yesterday and a post from Mens Health pops up linking this article:
http://www.menshealth.co.uk/building-muscle/get-bi...
Basically it says the cure for being a skinny fat bloke is to eat more, eat well and lift heavy weights. The same as suggested on here - stronglifts 5x5 here I come! Although I am a bit nervous about the shoulder press as a recurring dislocation of my left shoulder has left it quite weak. Guess I'll just have to be careful
http://www.menshealth.co.uk/building-muscle/get-bi...
Basically it says the cure for being a skinny fat bloke is to eat more, eat well and lift heavy weights. The same as suggested on here - stronglifts 5x5 here I come! Although I am a bit nervous about the shoulder press as a recurring dislocation of my left shoulder has left it quite weak. Guess I'll just have to be careful
It's in Mens Health so it must be true. 
Nice pun. 
Try it for 3 months (that's how long it takes to see results but I'd stay focused for 6 months). If you don't like the results you're starting to achieve then try something else.
FWIW, I'm still doing the same thing (eating reasonably, lifting heavy). I put on 2kg over Christmas, weighed myself yesterday and it's gone (despite having a week off training as I had the flu). Funnily, I had been doing less cardio as the weather's s
t. The only thing that is consistent is my strength work.
Try it for 3 months (that's how long it takes to see results but I'd stay focused for 6 months). If you don't like the results you're starting to achieve then try something else.
FWIW, I'm still doing the same thing (eating reasonably, lifting heavy). I put on 2kg over Christmas, weighed myself yesterday and it's gone (despite having a week off training as I had the flu). Funnily, I had been doing less cardio as the weather's s
t. The only thing that is consistent is my strength work.Edited by Hoofy on Wednesday 4th February 09:06
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