Crono139

The time has come, I guess. :p

I'm about 5'6" at 164lbs last time I checked. The only thing I'm unhappy about at the moment is the beer gut that has accumulated over the past few months, ever since turning 21.

What's the best way to go about losing it in terms of exercise? The food that I eat really isn't an issue mainly because I'm not a fast food guy anymore. Hell, the last time I had McD's was last May, but that was because I was on a trip to PA.

Not looking to bulk up, or anything. Just a little bit of trimming, then maybe some toning.

Let's see what you guys have got.

Jerome

how many inches are you trying to trim off the old waist? also would help if you posted your average daily caloric intake and any workout schedule you might have.

Crono139

Hmm, never really thought about the inches because my pants waist size hasn't changed. I've been a 32 since high school, I think.

Not sure about the daily amount of calories, never keep track. :o

No workout schedule. Way too busy with school, and work. School ends next week, so this is why I'm asking now.

The only things I have plans for are running at the local track at night a handful of times per week. Last summer, I ran a mile total per session, with 10-15 sit-ups after each 1/4 mile.

Jerome

only reason i ask about the waist size is a cousin of mine, after he returned from iraq, went on a beer and waffle binge for like 6 months, and went from a 32 to a 36 like it was nothing (thank you beer belly). as for what you can do to cut down belly fat, what has worked for me to keep my stomach in check through my surgery (as i have been unable to hit the gym), has been really to keep my metabolism revved up. i do this through maintaining my regular diet of six meals a day, doing some like cardio in addition to my rehab, such as biking about 45 minutes a day, and getting regular sleep.

if you eat a good diet, you should be fine, just make sure you maintain a a schedule. when school gets out, hit the gym again on a regular basis, up your cardio routine, and dont skimp on the weight training, as weight training is key to your long term success.

good luck to you and feel free to pm me with any questions about your workout regimine (working with a friend of the family for the past year, and have been successful so far with her routine, as she has dropped from 190 to near 160, and has kept off the weight, even with periods of inactivity). steer clear of diet supplements and you should be fine, and also don't quit, as belly fat is always the most stubborn.

RNPoo7

This EXACTLY the same boat i'm in. Not beer, but candy gut I guess :(

I'm 5'8 - 5'9 & 160 lbs

I don't quite understand the 6 meals a day.

I barley eat 3x a day. What would that consist of?
I eat ceral in the morning, go to school. Eat a deli sandwich, just meet and cheese at 12 Mon-Fri. Go home around 5, eat home cooked meal usually rice and chicken or something.
Then little dessert of some sort

Finally another sandwich between 8-10

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Crono139

Nah, nothing like that. My waist size has been fine, slightly higher up is where it starts. I eat 2, or 3 meals a day at this point in time.

Do you recommend continuing the routine that I had last summer with the mile run, and sit-ups? It was even better because 1, or 2 friends wouldn't hesitate to tag along.

On nights when I'm not running, can basic cardio be done at home? I'm not a gym-going person. Did it in high school during soccer season, and it just wasn't my thing. Self conscience, maybe?

Diet supplements are complete garbage, IMO. Have never tried them, and never will. A few of my friends are currently on them, or are using the weight supplements in order to bulk up (same thing in my mind).


Yeah, it sucks. :p

I'll sometimes have breakfast, which consists of one bowl of cereal, on days where I don't have class.

Lunch consists of a sandwich, usually mayo, and provolone with salami, pepperoni, or turkey (any combination of the 3).

Dinner results in a side salad with one, or two pieces of chicken. Pizza, or a cheeseburger will come into the equation once a week in most cases. Fast food once a while, but nothing from the major restaurant chains. Just local places.

No midnight snacks as a routine, but I will go downstairs for a bowl of cereal if I feel the need for it.

CHAD

Let me explain the 6 meals a day thing. It is currently what I am doing. It took me a while to get it right (pretty good I would say not perfect).

The importance of 6 meals a day is it keeps your metabolism going. When you eat three meals a day in between meals your body gets hungry. It stores fat and holds on to everything it can. It also does not let you waste calories. When you eat 6 meals a day your body will waste calories because it knows the next meal is coming.

Each meal is still important but what it consist of is what makes your metabolism increase. Any lean meat with protein will be excellent to get your metabolism going. Fish, turkey, chicken, ham and certain cuts of red meat.


I weigh 156. When I started in October I weighed 170. Now I am so much stronger than I was before. So I have no idea how much body mass I have added on. I have way more confidence at work because I was known for being weak. I have been eating 6 solid meals a day and hitting the gym 4-5 days a week. I have lost most of the weight ever since march.

This is what my diet looks like.
breakfast should be your biggest meal, your body has had nothing for 8 hours it needs a lot to recover from sleep and to get you started.

Eat breakfast like a King, Lunch like a Prince and dinner like a Servant.

Breakfast.
1 bowl of cheerios
2 whole eggs
2 egg whites
2 strips of center cut bacon
2 pieces of toast.

10 AM Turkey sandwich with wheat bread and lite mayo.

12 PM Tuna salad a bag of carrots and broccoli, With lite ranch dip and either some lite applesauce or some yogurt.

3 PM cashews, yogurt and an apple.

6 PM chicken breast and a veggie.

This is the basics. Every time you work out you want to have a Post Workout Shake too. That is a big metabolism boost. diet is 90% of weight loss exercise is 10%.

It is not food that makes you fat. It is the wrong foods at all the wrong times that will make you get fat. Oh and it is okay to eat before bed. I sometimes wake up in the middle of the night and eat some turkey. Do not let your body get hungry and the pounds will fall right off you. If you really want to boost your metabolism so it will be harder to gain weight in the future you need to lift weights. A pound of muscle burns 60 calories a day and a pound of fat burns 2 calories a day. I put weight lifting in front of cardio. Boosting my metabolism is my main priority.

Jerome

ninjasword summed it up magnificently. great post

DietCola

I agree with everyhting except this part.. Your base metobolism rate is based on genetics and muscle content. The more lean mass you have the higher your metabolism. Diet is very important, but resistant training is the most important. Diet doesnt raise your base metabolism.

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CHAD

With a poor diet, you will develop very little muscle and maintain a low metabolism rate. I agree genetics plays a big role in your metabolism.
The reason I say diet is 90% is because IMO diet is much harder than going to the gym. I have very little trouble sticking with my diet. A lot of people do have trouble though.

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Jerome

poor diet and eating habits, along with some lifestyle habits slow the metabolism to a crawl. it also isn't the inability to develop muscle, but the inability to develop and build lean muscle that is at issue.

DietCola

I understand what you are saying.. But diet has very little effect on your BMR compared to resistant training, and that is the main goal. You want to burn more a day, than just trying to take in less. To give you a little of my back ground (not saying I know more than the next guy), I am a GM of Training in a well known fitness chain, and currently have 17 trainers underneath of me. I bring this up, so you dont think I am just talking out of my ass.. But resistant training combined with cardio and a good diet is the way to go.. And of course you need a lot of protien.

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