Progress is great almost everywhere...except my gut !!! Help!

[neveral0ne]

172 lb 5'10.5
3300 calories/day 220g/protein

mon-chest + abs
tues-back
wed- legs+abs
thur- arms
sat-shoulders-abs

Guys my problem I dont know how to get rid of the fat in my lower gut/stomach. When I bend down...the fat like hangs out maybe a handful of it... and it pissing me off because everywhere else Im getting bigger muscles and everything starting to take place and form, but this stomach fat is just getting on my nerves.

My diet is really decent too ( going on 3rd month right now with a healthy non fat diet).

Im not fat over all, just my stomach and obliques could get rid of this fat thats pissing me off.

Should I start doing cardio? and if so how much of it ??

Here are some pics of my gut for reference...btw any idea/estimate of what could by bodyfat be ?

http://img132.imageshack.us/my.php?image=img00377.jpg

http://img132.imageshack.us/my.php?image=img00381.jpg

http://img132.imageshack.us/my.php?image=img00386.jpg



Any comments/ideas welcome....thanks.


Heres my diet if anyone needs for reference....

8AM - 2 Scoop Whey protein, half cup oats, 2 cups Skim milk, 1 tbsp PB, banana -
4 egg whites

11AM- Ham/Turkey sandwich/WW bread/cheese/yogurt + some fruit

some snack in between

2PM- Grilled Chicken Wrap with a salad / or a tuna salad sandwich

yogurt/fruit in between

dinner - 5-6PM - Grilled chicken or steak with rice/pasta/potatoes /pita bread / brocoli cauliflower beans/

7.30 pre workout some NO product

8pm-workout + Scivation Xtend

9.30 - 2 Scoop Whey protein, 2 cup Skim milk, 1 tbsp PB, 1cup cottage cheese

[martoch]

Read this...seriously.
http://forum.bodybuilding.com/showpo...postcount=1305

[neveral0ne]

I dont want to cut ( yet) since I just started working out 4 months ago...

I want to keep progressing with my bulk - but get rid of this fu**ing stomach fat/gut. Im having psychological issues with it lol -seriously.


Thanks for the guide though I read it before...but i dont know what to change ?

[ClownBoy]

Originally Posted by neveral0ne

I dont want to cut ( yet)

Too bad.

I am in EXACTLY the same boat. 3 weeks ago I:
Cut my calories by reducing carbs but left my protein quite high. Looked after my fat levels too.
I cut carbs out of dinner (have a 4 egg omelette with 3 cups of vegies in it)
added a fat burner supplement

The intent is too minimise loss of muscle (by starting stronglift 5x5 routine to replace current weights routine plus keeping protein so high) but start a serious cut to lose the gut.

My body (likely the same as yours) likes to store and keep fat. So you have to give it no choice but to use the fat. In a bulking diet, bodies like ours can choose to store some fat if they want to because they get the energy they need from food. So take the food away.

[ClownBoy]

Also, in your diet example - cut the milk out of your evening shake.

Sugars induce an insulin spike that stops your HGH generation. HGH breaks down fat and builds muscle.

So right now you start producing HGH during your workout, switch it off with all of that sugar (lactase in your milk) then go to bed and try to turn it back on again.

Cut out any simple carbs between workout and bed.

[neveral0ne]

That's sounds good..maybe I'm gona get rid of milk altogether...I only use Skim Milk anyway, but if its gona make even more of a difference....Ill stop using it at all.....I just dont want this gut...especially now for the summer ddamnit

[oceangoing]

start cardio. i know you dont want to lose muscle and want to bulk up, but bulking up and losing fat are two totally different ways and you can walk only on one at one time. so, if you want to get rid of that fat you need to cut.

i had the exact same problem before. my body likes to store the fat in front of my abs. what i did is, i just reduced my calories by cutting carbs for 3 weeks. i kept on taking proteins and eating 6 times a day, never changed anything with my gym routine. i started doing cardio on one of my rest days. i got some good results in no time.

[ven33]

You should know that bulking and cutting are two completely different phases and you cant have the advantages of one and the other at the same time. Your gut is going to annoy you until you finish your bulking cycle and begin to cut, then and only then will you lose that gut.

[neveral0ne]

How am I supposed to reduce my calorie intake, but still get protein? What should I remove from my meal plan ? My protein shake itself is like 800 calories.....

[ven33]

weight gainer shake eh? You throw that stuff out and go get some regular whey protein. 1/4 the calories and the same amount of protein.

[neveral0ne]

I use ON Whey .....

[neveral0ne]

my shake consists of

2 scoops on whey
2.5 cups skim milk
1 tbsp pb
half cup oats
some honey..

[ClownBoy]

Originally Posted by neveral0ne

my shake consists of

2 scoops on whey
2.5 cups skim milk
1 tbsp pb
half cup oats
some honey..

So? Now it consists of 1-2 scoops of whey and 500ml of water.

[neveral0ne]

Originally Posted by ClownBoy

So? Now it consists of 1-2 scoops of whey and 500ml of water.

Dont I need the PB for "natural fats?"


Also....what else do you recomend changing in my bulk meal plan to cut down a bit ?

[ClownBoy]

Originally Posted by neveral0ne

Dont I need the PB for "natural fats?"


Also....what else do you recomend changing in my bulk meal plan to cut down a bit ?

I hate to be blunt (I really do) but it is all over this forum.

Work out your maintenance and drop a chunk off that (probably down to 2,000 cals or less).

Split it 40/40/20 (to start with - my current split is different) then work out a 1 day perfect diet. Then just relax and eat close to that diet every day so your cals are always within a certain amount.

I am eating very low cals right now and examples from my daily diet are:
protein shakes with 1 scoop of protein and water twice daily plus after workouts
chicken + salad wraps for lunch
small bowl oats for brekky with some dried fruit (my biggest carb meal)
4 egg omellette with 3 cups broccoli for dinner (my biggest fat meal)
Plus I keep some nuts, seeds, PB handy for snacks or with my protein shakes.

I don't count anymore but am about 200g protein, 100-130g carbs and 80g fats. So that is about 2,000 cals and I am 6"4', 108kg.

[neveral0ne]

Ok thanks.

Will I lose alot of muscle if I follow a diet plan like that?

and

2. What about taking supplements like Cellucor D4 Thermal Shock pills for extreme fat burning ?

[ven33]

Originally Posted by neveral0ne

Dont I need the PB for "natural fats?"


Also....what else do you recomend changing in my bulk meal plan to cut down a bit ?

The pb can be eaten with a spoon...that's how I do it. Instead of milk use water and take out everything else. That will ease you up a little bit.

[oceangoing]

Originally Posted by neveral0ne

Ok thanks.

Will I lose alot of muscle if I follow a diet plan like that?

and

2. What about taking supplements like Cellucor D4 Thermal Shock pills for extreme fat burning ?

you will not lose lots of muscle.. maybe you will not notice any improvement unlike before. you will probably lose some muscle but i am not sure if that amount will be noticable. some other guys might reply this better.

you can use a fat burner, however, it is much better if you just drop your fats in natural ways. it is not an easy process and might take time but what is the rush? just be patient and stick with your diet and you will get the results..

[ClownBoy]

Yeah - what he said.

You might lose some but hit the muscles hard in the gym and keep up protein ill minimise lose.

[itellfortunes]

Originally Posted by neveral0ne

I dont want to cut ( yet) since I just started working out 4 months ago...

I want to keep progressing with my bulk - but get rid of this fu**ing stomach fat/gut. Im having psychological issues with it lol -seriously.


Thanks for the guide though I read it before...but i dont know what to change ?

There is a Dr. in Orlando by the name of Dr. John Millard He does lipo called Vaser High Def. and makes 6-pack abs!!!! It is unbelieveable how good it looks when he is done. At least check out the before and pic. on his site.

[matt297]

Originally Posted by neveral0ne

I want to keep progressing with my bulk - but get rid of this fu**ing stomach fat/gut. Im having psychological issues with it lol -seriously.

the gut aint that bad. your not homer simpson quite yet!
Maybe you should tackle those psychological issues matey. Your stressing a bit too much for all that it is. If your bulking you cant expect not to have some excess girth. Most guys are genetically predisposed to have their fat storage at their midrift. All's im saying is dont be overly stressing about it and keep up the good work.

[PremierGirl]

Originally Posted by matt297

the gut aint that bad. your not homer simpson quite yet!
Maybe you should tackle those psychological issues matey. Your stressing a bit too much for all that it is. If your bulking you cant expect not to have some excess girth. Most guys are genetically predisposed to have their fat storage at their midrift. All's im saying is dont be overly stressing about it and keep up the good work.

I don't think it's huge neither...... maybe you can work on your posture though because it seems like you naturally push your stomach out by the looks of the second pic....
I heard stomach vaccuums arre good for that, actually they are good for that

[ClownBoy]

Originally Posted by itellfortunes

There is a Dr. in Orlando by the name of Dr. John Millard He does lipo called Vaser High Def. and makes 6-pack abs!!!! It is unbelieveable how good it looks when he is done. At least check out the before and pic. on his site.

Pretty crappy first post in my opinion.

Is there a rule against advertising in here?

[VoxExMachina]

It may be that you are simply eating too many calories. I am 5'10, and about 185-188 lb. depending on the time of day. After quite a bit of trial and error I have found that my maintenance calories are around 2,750 calories a day, working out intensely 5 days/week for around an hour.

At around 2,500-2,600 calories a day, and at least 1g of protein per lb. of body weight, I can slowly lose overall belly fat while actually building muscle.

Obviously, your metabolism and results will vary. But 3,300 may be too much if you really want to lose the gut. Try decreasing your calories about 400/day next week and monitor your progress by using a tape measure to track your waist measurement. Don't use the scale. If you don't lose inches then try another 200-400 calorie drop.

You are going to have to figure out what works for you.

Good luck

[neveral0ne]

Thanks alot to everyone for quick and good feedback - really appreciate it.