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  1. #1
    Registered User dhawkeye1980's Avatar
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    frustrated all ready!!!

    Okay so I started the year out with the goal to get from about a 36-37" waist back down to a 32" I am 6'0, 215lbs starting on jan 1. I cut my diet down to 2000 calories with a cheat day on saturdays. I have always been a hardcore lifter and I have a 46" chest, 17.5" arms and again the 37-ish waist. After 10 days I am currently sitting at 207.5, but I have lost minimal if anything on my waistline. My workout routine is lift 6 days a week,
    mon-shoulders/back
    tue- chest/abs/calfs
    wed-bi/tris/forearms

    repeat the cycle then light cardio/abs on sundays. I will usually do 20 minutes of cardio 3 days a week I will either do HIIT, intervals on treadmill, stairmaster or jump rope. What else can you suggest to start really shedding waistline?
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  2. #2
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    You are losing weight, that's the best you can hope for. You may find you need to lose another 20-30lbs to reach your goal.
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  3. #3
    Registered User dhawkeye1980's Avatar
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    Originally Posted by SuffolkPunch View Post
    You are losing weight, that's the best you can hope for. You may find you need to lose another 20-30lbs to reach your goal.
    well I am trying to avoid losing mass, ive worked hard to get the upper body and strength I want I am hoping that with an increase in protein intake and continue to lift 6 days a week I can burn off the fat while maintaining muscle.
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  4. #4
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    Originally Posted by dhawkeye1980 View Post
    well I am trying to avoid losing mass, ive worked hard to get the upper body and strength I want I am hoping that with an increase in protein intake and continue to lift 6 days a week I can burn off the fat while maintaining muscle.
    I am sure you can if you keep your weight loss down to 1-2lbs a week and protein 180g a day or higher. Then it should almost all be bodyfat.

    I'm in the same boat. Was 34'' waist at Christmas, started cutting Jan 1st. So far down to 33.25'' - and this varies day by day.
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  5. #5
    Registered User Dano85's Avatar
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    Its been 10 days youve lost 8 pounds, and youre complaining (though its likely mostly water)....

    If anything I would be concerned if I lost 8 lbs in 10 days, realistically especially since you aren't obese you should be striving to lose 1-1.5lbs A WEEK, anything above that is borderline too much and you will likely be losing muscle mass.

    Also what do you expect its been 10 days, jeez you think you were gonna workout for 2 weeks meet all your goals and be done for the year?

    keep at it man its a marathon not a sprint....

    I also like the part in your routine where you give a day to bi/tris/forearms but no day for LEGS....

    I dont want to sound like a jerk but do you even want to workout?

    And unfortunately for alot of people the waistline is the first place they gain fat and the last place they lose it...
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  6. #6
    Registered User dhawkeye1980's Avatar
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    No i was merely saying that with 8lbs lost i was hoping more of it would come off my waistline but its overall body fat and I realize that it is going to take a while, I DO do moderate leg workouts on chest days, but I spent 10 years of my younger life dedicated to only legs as I was a track athlete in high school/college, when I was a junior in HS i weighted 160lbs and I could squat 425, I am not worried about legs at this point in my life as it is very unlikely that I will ever lose my leg size. I have been working out the better part of 20 years and I have never had a 37" waist line until I tore 1 shoulder then 1.5 years later tore the other one. So i am basically looking for anyones advice to specifically target my waistline, which I know is hard to do but any little trick people might have could help.


    Originally Posted by Dano85 View Post
    Its been 10 days youve lost 8 pounds, and youre complaining (though its likely mostly water)....

    If anything I would be concerned if I lost 8 lbs in 10 days, realistically especially since you aren't obese you should be striving to lose 1-1.5lbs A WEEK, anything above that is borderline too much and you will likely be losing muscle mass.

    Also what do you expect its been 10 days, jeez you think you were gonna workout for 2 weeks meet all your goals and be done for the year?

    keep at it man its a marathon not a sprint....

    I also like the part in your routine where you give a day to bi/tris/forearms but no day for LEGS....

    I dont want to sound like a jerk but do you even want to workout?

    And unfortunately for alot of people the waistline is the first place they gain fat and the last place they lose it...
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  7. #7
    I snort protein powder Phayeser's Avatar
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    Attempting to "lose it off your waist" is the notion that spot fat reduction is possible- which it isn't. Once you get down to 10-12% BF, youll begin to see fat loss occuring around your midsection.
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  8. #8
    Registered User tsrand's Avatar
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    Don't get frustrated. I am 5'10" and weighed 210lbs in February of 2012. I started running 15 miles a week and weight training 4 days a week. My main goal was lose weight and be able to see my muscles.

    Its now January 2013 and I weight 157lbs. I am starting to see my muscles though not very much. I still do not have the 6 pack abs I was wanting so badly.

    It definitely takes time. Lots of it. For me anyway.
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  9. #9
    Registered User dhawkeye1980's Avatar
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    Originally Posted by tsrand View Post
    Don't get frustrated. I am 5'10" and weighed 210lbs in February of 2012. I started running 15 miles a week and weight training 4 days a week. My main goal was lose weight and be able to see my muscles.

    Its now January 2013 and I weight 157lbs. I am starting to see my muscles though not very much. I still do not have the 6 pack abs I was wanting so badly.

    It definitely takes time. Lots of it. For me anyway.
    Whoa, yea you have dropped a ton there, I have a lot of muscle I have been lifting for a long time. So i am trying to maintain as much mass as I can while burning fat. I started reading up on it the last few days and I am certain my non-fat lose is due to too many carbs in my diet, I think I probably average around 100-120 a day so I am going to cut my carbs down to 20 a day and see how that goes.
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  10. #10
    Registered User evo3129's Avatar
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    Originally Posted by Phayeser View Post
    Attempting to "lose it off your waist" is the notion that spot fat reduction is possible- which it isn't. Once you get down to 10-12% BF, youll begin to see fat loss occuring around your midsection.
    yeah, unfortunately first place fat goes on seems the last to come off. And with guys post 30 years old especially it is ussually stomach and lower back that is the last to go.
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  11. #11
    Registered User ASTRONOMICAL's Avatar
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    Originally Posted by tsrand View Post
    Don't get frustrated. I am 5'10" and weighed 210lbs in February of 2012. I started running 15 miles a week and weight training 4 days a week. My main goal was lose weight and be able to see my muscles.

    Its now January 2013 and I weight 157lbs. I am starting to see my muscles though not very much. I still do not have the 6 pack abs I was wanting so badly.

    It definitely takes time. Lots of it. For me anyway.
    Are these numbers realistic? I just have trouble believing these stats. Maybe he ate like **** and destroyed all his muscle. It doesnt add up.
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  12. #12
    Registered User kylerojas's Avatar
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    Originally Posted by dhawkeye1980 View Post
    My workout routine is lift 6 days a week,
    mon-shoulders/back
    tue- chest/abs/calfs
    wed-bi/tris/forearms

    What else can you suggest to start really shedding waistline?
    Did you forget something in your workout? I think you should work legs too, I see you have calfs but you quads produce the most Test in your body and the compound movement of squats burns lots of calories and will help you lose lots of weight. I don't know if you just forgot to put them in your post or don't do them. But, in my opinion they are one of the most beneficial lifts you can do. Do them and you will thank me later. I hope this helps.
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  13. #13
    Registered User dhawkeye1980's Avatar
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    Originally Posted by kylerojas View Post
    Did you forget something in your workout? I think you should work legs too, I see you have calfs but you quads produce the most Test in your body and the compound movement of squats burns lots of calories and will help you lose lots of weight. I don't know if you just forgot to put them in your post or don't do them. But, in my opinion they are one of the most beneficial lifts you can do. Do them and you will thank me later. I hope this helps.
    Post #6 I answer your question, I lift light legs on chest day as I spent my entire high school and college track career focused mostly on lifting legs, when I was a junior in HS I was the state HJ champion and I had a 48" vertical and I could squat 425. My legs are pretty damn big still so I dont really focus on them anymore.
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  14. #14
    Registered User kylerojas's Avatar
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    Even if your legs are big and you don't need to work on them. Squats are a great movement to help you lose some weight, as you said you are trying to do, and will help maintain mass. Since with squats you work the core, quads, hams, hips, back, a lot of muscles go into doing a squat. With this being said, my personal opinion is that you should put them back in your routine and continue doing them. It can't hurt....
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    Been using IF with 1500-1800 cal & 170-180g protein low carbs

    Lost about 5 pounds in 3 days , could be water you will say but i weigh myself in morning first thing. I gain weight during day which would be water.

    Anyways my gut is still quite flabby, and my goal was to get to 187 then start slow bulk but i think i will need to cut alot more to rid the gut
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    Originally Posted by ASTRONOMICAL View Post
    Are these numbers realistic? I just have trouble believing these stats. Maybe he ate like **** and destroyed all his muscle. It doesnt add up.
    Yea. They are realistic. You think losing 53lbs in 11 months is unrealistic?
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  18. #18
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    Originally Posted by Grailer View Post
    Been using IF with 1500-1800 cal & 170-180g protein low carbs

    Lost about 5 pounds in 3 days , could be water you will say but i weigh myself in morning first thing. I gain weight during day which would be water.

    Anyways my gut is still quite flabby, and my goal was to get to 187 then start slow bulk but i think i will need to cut alot more to rid the gut
    My gut is still quite flabby as well, even though I don't weigh much anymore. Not sure what to do myself. I keep reading about maybe trying HIIT training. *shrug*
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  19. #19
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    Originally Posted by tsrand View Post
    My gut is still quite flabby as well, even though I don't weigh much anymore. Not sure what to do myself. I keep reading about maybe trying HIIT training. *shrug*
    No, with your stats, you need to gain mass. Your weight loss is impressive but I suspect you lost lean body mass which needs to be restored to fill out your frame. There is no point grinding your metabolism into the dust by dieting to below 140lbs just to get concentration camp abs.
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    Originally Posted by SuffolkPunch View Post
    No, with your stats, you need to gain mass. Your weight loss is impressive but I suspect you lost lean body mass which needs to be restored to fill out your frame. There is no point grinding your metabolism into the dust by dieting to below 140lbs just to get concentration camp abs.
    I have no clue how to gain mass, but not fat in my stomach area. If I eat alot, my stomach gets bigger. I don't want that.
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    You need to eat a controlled surplus... 2-300 calories over maintenance. This must include at least 150g of protein and 70g of fat each day (minimums).

    When eating at a surplus, you may get some stomach bloating and water retention. Don't jump to the conclusion that you got fat overnight if this happens... You don't get fat quickly, especially if you are controlling your calories.
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    One thing which works well , is to do a 20 min cardio session AFTER your weights session when your energy is super low . Your body only has one option and that is to crack into the fat stores .

    Lift HEAVY to avoid muscle loss and eat lots of protein .
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    Get in some squats and deadlifts! Looking past the strength/muscle gained from these exercises they are probably some of the best for increasing your heart-rate and burning calories. It may just be that extra incentive your body needs to burn that extra fat.
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    FYI: body building and healthy living is a lifestyle. You can't be frustrated after 3 weeks man or you're gonna hit a wall and quit. Enjoy what you are doing, and over time the results will come, its impossible for them not to if you are doing everything right. Find motivation and keep busting your f***ing ass!
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    Havent hit a wall and quit in fact im actually seeing some progress i changed up my diet and I am focusing more on carbs intake then on calories and im starting to burn the fat. Im hovering around 203-204 and im down to a 35" waist. I limit my carbs to around 50-70 a day and i am only taking in good carbs no more white breads pizza etc. That seems to be the ticket and my love handles are going down.
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    Diet/hiit/lift heavy
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