Advice on trimming last of fat.

thriveCanada · 10-15-2007, 07:21 AM

Hi guys. First time post.

I've been working out off and on for about four years now. Its been mostly to keep in shape as I'm 34 at the time of writing this and I have a desk job. Throughout all the different meal plans and routines I've been using I can never seem to get rid of the last bit of fat on my lower stomach. My wife thinks it could bloating, so if anyone can advise as to how you can tell the difference between it and fat I would like to know.

I've posted my plan and pictures to show my current state. The "goal" picture is an image I found of what, well, I want my goal to be. I just came off a 6 week diet that added 10 lbs and will be starting the attached now.

My stats are:
34yrs
6'2"
202lbs
Approx bfi 22%

Feel free to recommend anything. I need to keep my job, sleep, and the rest of the day is gym. I would like to get in great shape in 8 weeks if possible.

Amel · 10-15-2007, 07:41 AM

you only work out 3 days a week? I would up that to 5

I would also up the sets and reps you do...how much do you spend in the gym?

If you do cardio right before your workout, you need to change that....cardio needs to be done early in the morning or after your workout for 20-30 min HIIT

your bench press is weak and it shows on the pictures you are providing, work on your chest more

I would say, besides your diet, you need to almost double your workout routine

thats my opinion

thriveCanada · 10-15-2007, 07:53 AM

Sorry if it was misleading, but I work out on a 4 day rotation (day 4 is rest). So I usually do 6 days a week.

Are you basing the bench on the picture or the numbers in the routine? If not by the numbers, then it could change as it's a new routine.

HIIT should be after weights? I didn't know that. I always thought it was before.

RTW2 · 10-15-2007, 08:02 AM

Quote:

Originally Posted by thriveCanada

Sorry if it was misleading, but I work out on a 4 day rotation (day 4 is rest). So I usually do 6 days a week.

Are you basing the bench on the picture or the numbers in the routine? If not by the numbers, then it could change as it's a new routine.

HIIT should be after weights? I didn't know that. I always thought it was before.

Most people say that cardio should be after weights. If you do it before then you use your energy up on cardio and it hurts your lift.

BlueFenix13S · 10-15-2007, 08:13 AM

Kill the machines and do more free-weight exercises. Heavy compound lifts like squats, bb presses, pullups/pulldowns, deadlifts, etc. You have too many of those"Life Fitness" machines exercises IMO.

Amel · 10-15-2007, 08:17 AM

Quote:

Originally Posted by Fidelitas626

Kill the machines and do more free-weight exercises. Heavy compound lifts like squats, bb presses, pullups/pulldowns, deadlifts, etc. You have too many of those"Life Fitness" machines exercises IMO.

yes def, free weights are the way to go

6 days a week is good, do more sets and reps with free weights, and make sure cardio is done after your workout you'll see the fat melting much faster

health4life · 10-15-2007, 08:34 AM

All great advice guys - but I have a question in relation - but a bit different in terms of days in the gym.

What about those that can only get into the gym 3-4 times a week?

I treat the kitchen just as serious as i treat the gym - so between the 2 will I have a sucessful outcome non the less?

thriveCanada · 10-15-2007, 08:35 AM

O.k. cardio definitely afterwards. Thanks a lot. It will be cool to see the difference.

About the life fitness. I'll adjust my routine but can't say I'll be able to go 100% to free weights. I don't have a partner to spot so it can be tough. I need to be careful due a stressed knee and broken collar bone (snowboarding).

Gotta say this forum is a lot better than others. Quick, constructive responses. Stoked.

dvsness · 10-15-2007, 08:44 AM

Definitely cardio afterward. Studies indicate that endurance training before resistance training has negative effects of GH.

How far under maintenance are your calories?

thriveCanada · 10-15-2007, 08:47 AM

Quote:

Originally Posted by dvsness

How far under maintenance are your calories?

I don't understand the term, but probably know what you mean. Can you explain?

dvsness · 10-15-2007, 09:02 AM

Quote:

Originally Posted by thriveCanada

I don't understand the term, but probably know what you mean. Can you explain?

How many calories do you need to consume to maintain your weight? Once you establish that amount, you can lower the calories 300+ to lose, typically. Have you been tracking your nutrition accurately? Do you know your caloric intake and macros from day to day?

thriveCanada · 10-15-2007, 09:47 AM

I'll have to look this up. I don't have it with me right now, but yes my calories are typically in line with what you're describing.

LayzieBone085 · 10-15-2007, 10:10 AM

Quote:

Originally Posted by thriveCanada

Hi guys. First time post.

I've been working out off and on for about four years now. Its been mostly to keep in shape as I'm 34 at the time of writing this and I have a desk job. Throughout all the different meal plans and routines I've been using I can never seem to get rid of the last bit of fat on my lower stomach. My wife thinks it could bloating, so if anyone can advise as to how you can tell the difference between it and fat I would like to know.

I've posted my plan and pictures to show my current state. The "goal" picture is an image I found of what, well, I want my goal to be. I just came off a 6 week diet that added 10 lbs and will be starting the attached now.

My stats are:
34yrs
6'2"
202lbs
Approx bfi 22%

Feel free to recommend anything. I need to keep my job, sleep, and the rest of the day is gym. I would like to get in great shape in 8 weeks if possible.

maybe up the cardio a lil bit or get the diet a lil cleaner.. those are the 2 top priorities while trying to cut some fat.. maybe look into HOT-ROX.. its a great fat burner if u really want to supplement around

thriveCanada · 10-15-2007, 10:37 AM

Quote:

Originally Posted by LayzieBone085

maybe up the cardio a lil bit or get the diet a lil cleaner.. those are the 2 top priorities while trying to cut some fat.. maybe look into HOT-ROX.. its a great fat burner if u really want to supplement around

The routine.zip has my diet in it. I think it's pretty lean unless there's something I don't know. I'm also taking (partially) the ECA stack. I've just started using this so I don't know the results yet.

Do you think, even though I'm doing HIIT, I need to add more time? When does one "over train"?

dvsness · 10-15-2007, 10:54 AM

Varying your routine may help a bit - you can get accustomed to performing the same movements week in and week out.

So far as your diet, you may want to sub in more unprocessed foods. When I cut, the only thing I use with an ingredient panel is my protein powder. Everything else is meat, eggs, fresh veggies, nuts. I also eliminate juice - if you are going to have fruit, at least have the whole fruit so you get fiber rather than just sugar water.

thriveCanada · 10-15-2007, 11:14 AM

Quote:

Originally Posted by dvsness

Varying your routine may help a bit - you can get accustomed to performing the same movements week in and week out.

So far as your diet, you may want to sub in more unprocessed foods. When I cut, the only thing I use with an ingredient panel is my protein powder. Everything else is meat, eggs, fresh veggies, nuts. I also eliminate juice - if you are going to have fruit, at least have the whole fruit so you get fiber rather than just sugar water.

I think I agree with you about the processed foods. Is this something that should be done full time, or a few weeks out from the goal? I remember when I went to Bora Bora I ate a LOT, but lost weight. I figured out later that all of the food was natural.

dvsness · 10-15-2007, 11:51 AM

Quote:

Originally Posted by thriveCanada

I think I agree with you about the processed foods. Is this something that should be done full time, or a few weeks out from the goal? I remember when I went to Bora Bora I ate a LOT, but lost weight. I figured out later that all of the food was natural.

Everyone has their own theories, but eliminating those items is part of the cutting process, imo.