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yelsrud
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2015/01/27 21:49:56 (permalink)
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help

i really need some help i have been in the gym for about 6 months what would be the best way to lose weight ( i am 13.7 stone) but gain muscle or look at bit more ripped. i cant get rid of my man boobs or my belly
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    Kaneda
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    Re: help 2015/01/28 00:35:56 (permalink)
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    What's your diet like?
    #2
    Floydy
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    Re: help 2015/01/28 06:40:47 (permalink)
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    A good diet is more important than visiting the gym. What's your training consist of?
    #3
    WhiteSnake
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    Re: help 2015/01/28 08:38:44 (permalink)
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    Man boobs should go as your bodyfat drops.
    Reducing carbs will be a good start.
    #4
    The_Lone_Wolf
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    Re: help 2015/01/28 10:59:29 (permalink)
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    WhiteSnake
    Man boobs should go as your bodyfat drops.
    Reducing carbs will be a good start.




    Not always, it should help but if there are underlying hormonal issues it will require specialist help and maybe even surgery. 

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    #5
    yelsrud
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    Re: help 2015/01/28 18:34:33 (permalink)
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    well i cycle 8 miles a day back and for to work and i have started back at the gym but just doing light reps but more but i still get lose weight or my man boobs
    #6
    The_Lone_Wolf
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    Re: help 2015/01/29 08:59:12 (permalink)
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    Kaneda
    What's your diet like?



    This is the most important point here that needs an answer. 
     
    What is your nutritional intake like? 

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    #7
    yelsrud
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    Re: help 2015/01/29 12:50:15 (permalink)
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    Wake up at 6 30am have 2 bits of toast cycle to work for 5 miles then at 10am have 3 bits of fruit 11am protien shake 12.30 have my lunch which is soup or pasta 4pm cycle to the gym 5.30 leave gym have protien shake then cycle home for 5 miles them have my tea which can be anything from chicken salad with mayo pasta curry on the weekend I do have a chinnsee now and again
    #8
    The_Lone_Wolf
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    Re: help 2015/01/29 13:33:11 (permalink)
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    You need to workout the calorific and macro breakdown of all of that, but from here it looks very low and far from optimal.

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    #9
    yelsrud
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    Re: help 2015/01/29 14:50:41 (permalink)
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    What does that meen sorry
    #10
    Ravi H
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    Re: help 2015/02/03 11:32:47 (permalink)
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    I think what he's trying to say is you need to be say between 200-500 calories below from your maintanence calories in order to safely loose weight. You don't want to go too low as you're putting your body under a lot of stress.
    #11
    James
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    Re: help 2015/02/08 09:53:31 (permalink)
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    Structure something like this: http://www.mealplansite.com/sports-bodybuilding-lose-fat.aspx
     
    However, the key is going to be cardio
    #12
    WW10
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    Re: help 2015/02/12 15:50:15 (permalink)
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    James
    However, the key is going to be cardio



    Interesting. I've seen and heard of some hugely successful weight loss stories from individuals who barely touch cardio. Any reason why you think it'd be key above lifting heavy weights with intensity?

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    #13
    James
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    Re: help 2015/03/01 15:55:54 (permalink)
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    Because exercise - any exercise - preferentially burns fat and maintains muscle.  Obviously diet is important, but the key to the OP continuing successfully will be cardio.
    #14
    badman
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    Re: help 2015/03/02 01:04:41 (permalink)
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    toast (I assume with butter and/or something sweet?) = carb + fat
    soup - carbs + fats
    pasta - empty carbs
    curry sauce - carbs/fats
     
    2 protein shakes and chicken salad  is not enough protein for 1 day.  Try switching things like bread and pasta for meat/eggs/fish.  You don't need to cut all carbs and fats, but it'd help a lot with building muscle and cutting calories if you had a higher ratio of protein to fats/carbs in your diet.
    #15
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