always a problem

[Adot]

yea so names alex im a strong kid and can pull sum pretty impressive #s but the problem is i dont really care about that as much as i just wanna loose body fat and look better. i weigh 230 and i estimate my body fat percentage is a lil under 20%. i run in the mornings on non lifting days and walk in the mornings on lifting days. i eat pretty clean like oats and lean ground turkey and brown rice and cottage cheese fish oils flax oils cod liver oil the list goes on....i total about 3000 cal on lifting days and a little less than that on non lifting days. but for some reason i cant get rid of my gut its very discouraging. i guess all im asking for is some advice on my diet.

[souperpump]

Originally Posted by Adot

yea so names alex im a strong kid and can pull sum pretty impressive #s but the problem is i dont really care about that as much as i just wanna loose body fat and look better. i weigh 230 and i estimate my body fat percentage is a lil under 20%. i run in the mornings on non lifting days and walk in the mornings on lifting days. i eat pretty clean like oats and lean ground turkey and brown rice and cottage cheese fish oils flax oils cod liver oil the list goes on....i total about 3000 cal on lifting days and a little less than that on non lifting days. but for some reason i cant get rid of my gut its very discouraging. i guess all im asking for is some advice on my diet.

try doin HIIT on your non lifting days and maybe cut 500 cals out a day, i owuld try the HIIT First though, give it a month if it doesn't yield some results cut back on cals

[Officer_Iron]

yeah, if you're really trying to cut, drop your calories under 3000


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[rmani]

Originally Posted by souperpump

try doin HIIT on your non lifting days and maybe cut 500 cals out a day, i owuld try the HIIT First though, give it a month if it doesn't yield some results cut back on cals

how long would you recommend doing HIIT on non-lifting days.

[Adot]

thanks guys

[souperpump]

Originally Posted by rmani

how long would you recommend doing HIIT on non-lifting days.

depends on how you do your HIIT,
this is how I do mine

5 min warmup

then 10 intervals of 30 seconds at 90 or more %
with 30 seconds of 60 or so %
then 5 min cool down so that is
5 min warmup
10 min hiit
5 min cool down..........

20 minutes, to build endurance you can do hiit many different ways i started doing 30 seconds high intensity adn 90 seconds to recover......

[formula1]

You can't lose your fat because you're eating too much. Gaining mass requires a caloric surpluss or caloric balance. I.e. you eat more than you need so it gets turned into muscle with the bit of left over converting to fat, or you consume just the right amount and you gain only mass with negligible fat. To cut fat, you need to eat a caloric deficit. I.e. you eat fewer calories than your body needs to function so that it is forced to use stored fat for energy. So, it's very difficult if not impossible to continue to gain mass while cutting fat.

People often look bigger after cutting fat, and they may think they've gained mass, but it's an illusion. Their current muscles are just showing through.

So I imagine you're just eating too much. Your body doesn't need to burn fat, so it isn't. It doesn't matter if you lifted weights non stop for the rest of your life while continuously running like Forrest Gump. If you still ate too many calories, you wouldn't burn the fat

My advice would be to alter your diet. Use the Harris Benedict Equation to calculate your needed caloric intake to maintain your current weight, then knock off 500 to 1000 calories daily. Keep up your lifting routine, do hiit a few times a week, and cardio if you have time. And make sure you eat enough fruits and vegetables. Your carbs should primarily come from these except right before and after a workout.

As for HIIT, 5 min warmup, then either 30/30 on/off or 30/60 on off if you can't handle it to start. begin with 5 minutes, so 5 cycles of on/off. 5 min cool down. Your goal should eventually be 15 min of on/off cycles. Of course if you can do more than 5 minutes from the get go, by all means, go for it.

[Adot]

Originally Posted by formula1

You can't lose your fat because you're eating too much. Gaining mass requires a caloric surpluss or caloric balance. I.e. you eat more than you need so it gets turned into muscle with the bit of left over converting to fat, or you consume just the right amount and you gain only mass with negligible fat. To cut fat, you need to eat a caloric deficit. I.e. you eat fewer calories than your body needs to function so that it is forced to use stored fat for energy. So, it's very difficult if not impossible to continue to gain mass while cutting fat.

People often look bigger after cutting fat, and they may think they've gained mass, but it's an illusion. Their current muscles are just showing through.

So I imagine you're just eating too much. Your body doesn't need to burn fat, so it isn't. It doesn't matter if you lifted weights non stop for the rest of your life while continuously running like Forrest Gump. If you still ate too many calories, you wouldn't burn the fat

My advice would be to alter your diet. Use the Harris Benedict Equation to calculate your needed caloric intake to maintain your current weight, then knock off 500 to 1000 calories daily. Keep up your lifting routine, do hiit a few times a week, and cardio if you have time. And make sure you eat enough fruits and vegetables. Your carbs should primarily come from these except right before and after a workout.

As for HIIT, 5 min warmup, then either 30/30 on/off or 30/60 on off if you can't handle it to start. begin with 5 minutes, so 5 cycles of on/off. 5 min cool down. Your goal should eventually be 15 min of on/off cycles. Of course if you can do more than 5 minutes from the get go, by all means, go for it.

thanks dude