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Help with fat gut - Apr. 29 2008 8:27:53
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emm
Posts: 7
Joined: Feb. 12 2008
From: Australia
Status: offline
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I need some help to loose my fat gut.
I am 38yo male, 75kg, 5'11.
I don't have much fat anywhere else.
I do weights 1-1.5 hours 4 nights a week.
Been trying for a while now without much success.
Last 3 weeks I have been jogging/walking for 1hr 3 nights a week and sometimes 20 min after weights.
I can't seem to loose the gut.
Would appreciate any advise on where I am going wrong..
8am 1 egg yoke and 2 or 3 whites
and bowl of porridge.
10:30 apple and a 125gms chicken breast.
12:30 6 inch subway ham on wheat bread.
3:30 same as 10:30
BCAA's and creatine
4:30 workout
5:30 protein shake
7:30 dinner whatever the wife make steak and veggies or meatloaf or chicken and veggies.
10:30 protein shake before bed
< Message edited by emm -- Apr. 29 2008 8:28:28 >
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RE: Help with fat gut - Apr. 29 2008 11:07:01
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KillerKitten
Posts: 121
Joined: Jun. 26 2004
From: Warrington, United Kingdom
Status: offline
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quote:
ORIGINAL: emm
I need some help to loose my fat gut.
I am 38yo male, 75kg, 5'11.
I don't have much fat anywhere else.
I do weights 1-1.5 hours 4 nights a week. - Might be too much, try a 3 day split with heavy compound lifts
Been trying for a while now without much success.
Last 3 weeks I have been jogging/walking for 1hr 3 nights a week and sometimes 20 min after weights. - How much walking compared to running - the best time to do this is first thing in the morning on an empty stomach, I find it very difficult to lose fat without doing this, slow jog for 40-45mins.
I can't seem to loose the gut. - It's probably the the cardio, first thing in the morning 3 days a week, not on training days. If weight loss slows or still doesn't move up to 5 days a week before droppping cals.
Would appreciate any advise on where I am going wrong..
8am 1 egg yoke and 2 or 3 whites
and bowl of porridge. - How much is a bowl?
10:30 apple and a 125gms chicken breast.
12:30 6 inch subway ham on wheat bread. - This could be alot of calories!
3:30 same as 10:30
BCAA's and creatine
4:30 workout
5:30 protein shake
7:30 dinner whatever the wife make steak and veggies or meatloaf or chicken and veggies. - Is this a large portion?
10:30 protein shake before bed
I'd calorie count for a few days and make sure I'm not eating too much and cardio on empty, I know it's the last thing anyone wants to do first thing in the morning but it's vital IMO.
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RE: Help with fat gut - Apr. 29 2008 12:08:03
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emm
Posts: 7
Joined: Feb. 12 2008
From: Australia
Status: offline
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Thanks for the feedback.
Most would be fast walk 7-8 kmh may jog for 20 mins out of the hour in 2 min intervals.
I did try cardio first thing a few months ago with not as strict a diet, but it had no effect diet would have helped I guess.
The bowl of porridge would be half a cup.
6 inch subway is around 250 cals.
Dinner would be medium portion.
I think I am cutting my food intake enough but I don't see much happening and it's kind of depressing.
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RE: Help with fat gut - Apr. 29 2008 12:34:44
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Nigeepoo
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From: Yateley, Hants, United Kingdom
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See signature, line 4. Is your weight reducing at all? I'd suggest that you dump the Subway as it's mostly fast carbs with not a lot of protein. Have a salmon salad instead.
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RE: Help with fat gut - Apr. 29 2008 13:05:04
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emm
Posts: 7
Joined: Feb. 12 2008
From: Australia
Status: offline
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Yep 6-9 gram's of omega 3 tabs a day..
Can't eat salmon can't eat fish never have. Yuk
Subway is on wheat bread thought it was ok not great for protein maybe.
Thanks Emm
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RE: Help with fat gut - Apr. 29 2008 13:48:36
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KillerKitten
Posts: 121
Joined: Jun. 26 2004
From: Warrington, United Kingdom
Status: offline
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Walking prob isn't enough, are you slightly out of breath? Do you get sweaty? Try and increase the running, add 10mins over a week until you can run non stop for 45 mins. A heart rate monitor might be an option, it will help you keep an eye on your heart rate whilst walking.
Do you drink? 
Calorie counting is prob worth it for a few days, it's surprising how many cals you eat without knowing it
< Message edited by KillerKitten -- Apr. 29 2008 13:51:17 >
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RE: Help with fat gut - Apr. 29 2008 15:20:59
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jingaro
Posts: 347
Joined: Oct. 24 2007
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walking deinfately isn't enough, your body is probably used towalking, i.ie you don't work up a sweat, you really need to get your heart and lungs going
walking is too easy as well, i suspect a 15 minute jog is a lot harder then 1 hour walk
< Message edited by jingaro -- Apr. 29 2008 15:21:44 >
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RE: Help with fat gut - Apr. 30 2008 4:24:48
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emm
Posts: 7
Joined: Feb. 12 2008
From: Australia
Status: offline
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Thanks guy's for your feedback.
No I only drink at xmas and special occasions but it looks like a beer gut lol.
I did smoke until 3 months ago, because of that I do get a bit puffed but my legs and bad hip give up way before my lungs do now.
I get very sweaty from the walk/jog same with weights, heart rate gets up to about 120 which is about right for 38 I think.
I could do calorie counting although I have been really careful about what I am eating.
Wish we could get a real fat burner like ephedrine or something, but not allowed in Oz.
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RE: Help with fat gut - Apr. 30 2008 12:57:45
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KillerKitten
Posts: 121
Joined: Jun. 26 2004
From: Warrington, United Kingdom
Status: offline
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quote:
ORIGINAL: emm
I need some help to loose my fat gut.
I am 38yo male, 75kg, 5'11.
I don't have much fat anywhere else.
I do weights 1-1.5 hours 4 nights a week.
Been trying for a while now without much success.
Last 3 weeks I have been jogging/walking for 1hr 3 nights a week and sometimes 20 min after weights.
I can't seem to loose the gut.
Would appreciate any advise on where I am going wrong..
8am 1 egg yoke and 2 or 3 whites - 220cals
and bowl of porridge. - 400cals
10:30 apple and a 125gms chicken breast. - 200cals
12:30 6 inch subway ham on wheat bread. - 250cals
3:30 same as 10:30
BCAA's and creatine
4:30 workout
5:30 protein shake - 100cals
7:30 dinner whatever the wife make steak and veggies or meatloaf or chicken and veggies.
10:30 protein shake before bed - 100cals
Looking at your original post, that only equates to ~1270cals, say your evening meal is ~500cals. 1800cals isn't enough for the amount of weights & cardio you're doing, your body will hold on to the fat because it thinks it's starving. IMO, I'd up cals by 400-500 with healthy fats, flax oil if you don't like fish & definately give TKD a go.
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RE: Help with fat gut - May 1 2008 6:25:35
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emm
Posts: 7
Joined: Feb. 12 2008
From: Australia
Status: offline
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1470 cals you missed the 3:30 meal, plus 6 fish oil tabs about 100 cals.
With dinner at 500 cals that would be about right I think.
I'll have a look at carb cycling and TKD.
Thanks Emm
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