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  1. #1
    Registered User Jnunez209's Avatar
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    Unhappy Need help to lose my belly fat

    Hi all,

    I'm new to this bodybuilding forum and I need help losing my belly fat and try to lower my bodyfat %.

    My current is weight 165, height 5'8'' age 35/Male

    I workout - Monday, Tuesday, Thursday, Friday, and Saturday
    Rest days are Wednesday and Sunday

    My job requires lots of walking and lifting items around but nothing to crazy on lifting. More walking around.

    My diet has been clean for the past 5 weeks. But I started to gain fat around my mid sections and lower section around my Abs area.

    My meal plan;

    Breakfast: 6:30am
    -5 egg whites
    -1/2 cup of spinach
    -1/2 cup of mushrooms
    -3 turkey sausage
    Snack: 9:30am
    -tuna package (110 calories and 18g protein)
    Lunch:11am
    -2 turkey patties
    -1 cup of lettuce
    -1/2 cup of spinach
    Snack:2:30pm
    -tuna package (110 calories and 18g protein)
    -1 lite salted rice cake
    I arrived at the gym at 5:30pm after work
    After gym:7pm
    -1 Oikos Greek yogurt
    Dinner:8:30pm
    -2 turkey patties
    -1/2 cup of lettuce
    -1/2 cup of broccoli
    Snack:10pm
    -Cup of almonds

    I believe this meal plan is about 2600 calories, around 180g protein and 65g fat. This is just what I think it comes to not 100% sure if this is correct.

    I recently become a diabetic and now I have to take insulin and medication for diabetes. My started weight was 145 and now I walk around 165. I have been lifting for 5weeks now and eating clean and cut all sugars, and bad carbs.

    My questions is do you think I need to cut down more on my calories or this is a good start? My goal is to able to see my abs again but staying at 155-165lbs
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    Last edited by Jnunez209; 10-30-2020 at 07:55 AM.
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  2. #2
    Nameless King faithbrah's Avatar
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    doesn't matter if your diet is "clean" or not

    have you lost weight in the past five weeks? if yes, how much? there's no other way to tell if you need to lower your calories at this point

    if those were my stats though, i'd need to eat less than 2600 calories to lose weight
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    Registered User Jnunez209's Avatar
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    Originally Posted by faithbrah View Post
    doesn't matter if your diet is "clean" or not

    have you lost weight in the past five weeks? if yes, how much? there's no other way to tell if you need to lower your calories at this point
    After I left the hospital I weighed at 145 and now I'm walking around 165 but I want to see if I can lose more bodyfat % and stay at this weight with the diet plan I have?
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    According to what I calculated, you're eating in a slight surplus if you're truly eating 2600.

    You should be eating more like 1950-2000 calories to lose weight
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    Originally Posted by Jnunez209 View Post
    Snake:2:30pm
    Also LOL you mean snack?
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    Originally Posted by Jnunez209 View Post
    After I left the hospital I weighed at 145 and now I'm walking around 165 but I want to see if I can lose more bodyfat % and stay at this weight with the diet plan I have?
    i'm confused... did you gain 20 lbs in five weeks, or have you been maintaining 165 for those five weeks?

    either way, you can try making some gains on maintenance calories, but if you gained 20 pounds then it's not maintenance and you need to eat less
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    Registered User Jnunez209's Avatar
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    Originally Posted by faithbrah View Post
    i'm confused... did you gain 20 lbs in five weeks, or have you been maintaining 165 for those five weeks?

    either way, you can try making some gains on maintenance calories, but if you gained 20 pounds then it's not maintenance and you need to eat less

    I gain 20pounds in the last 5 weeks.
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    By your own admission you don't know how many calories you're eating. When you say things like "a cup of almonds", nuts are not measured in cups, cups and spoons are typically for liquids and tightly packed things like flour or sugar. Food should be measured to the gram using a food scale to get a more accurate calorie count.

    But as mentioned, if you are gaining weight then you are in a caloric surplus. If you want to lose fat/weight you need to eat less calories on a weekly basis. If you are eating 2600 (you may even be eating more than that) and if you're not losing weight then no matter what you need to eat less. 2600 is also quite a bit for someone at 5'8" and 165 and trying to lose weight. Start with a number like 2200 and adjust from there.

    Weigh yourself every single day at the same time, then average the numbers out over 7 days, then compare that 7 day average to the average for the next week, and so on. Dial your calories back until you're losing an average of 1-2 lbs per week.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    You eat a CUP of almonds at a time??
    The power of carbs compels me!
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    Registered User Jnunez209's Avatar
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    Originally Posted by xsquid99 View Post
    By your own admission you don't know how many calories you're eating. When you say things like "a cup of almonds", nuts are not measured in cups, cups and spoons are typically for liquids and tightly packed things like flour or sugar. Food should be measured to the gram using a food scale to get a more accurate calorie count.

    But as mentioned, if you are gaining weight then you are in a caloric surplus. If you want to lose fat/weight you need to eat less calories on a weekly basis. If you are eating 2600 (you may even be eating more than that) and if you're not losing weight then no matter what you need to eat less. 2600 is also quite a bit for someone at 5'8" and 165 and trying to lose weight. Start with a number like 2200 and adjust from there.

    Weigh yourself every single day at the same time, then average the numbers out over 7 days, then compare that 7 day average to the average for the next week, and so on. Dial your calories back until you're losing an average of 1-2 lbs per week.
    Thanks I will try using a scale for now on to better accurate count.

    Do you know how to post pics on here?
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  11. #11
    Registered User Jnunez209's Avatar
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    Originally Posted by AdamWW View Post
    You eat a CUP of almonds at a time??
    Yes - I have to take nighttime insulin shot before bed and I use these carbs to last me throughout the night. I take 20units at night.
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    Originally Posted by Jnunez209 View Post
    I gain 20pounds in the last 5 weeks.
    Well if that were all fat then you are eating at a 2000 calorie/day surplus over your maintenance levels.
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  13. #13
    Registered User Jnunez209's Avatar
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    Originally Posted by Luclin999 View Post
    Well if that were all fat then you are eating at a 2000 calorie/day surplus over your maintenance levels.
    How can I post pics so it’s easier to understand my weight gain. I was able to bulk up but I’m getting fat around my abs area now.
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    Originally Posted by Jnunez209 View Post
    Yes - I have to take nighttime insulin shot before bed and I use these carbs to last me throughout the night. I take 20units at night.
    You realize that almonds are not a good source of carbs right? Nuts are mostly fat. And a cup of almonds is probably close to 1000 calories.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Registered User Jnunez209's Avatar
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    Originally Posted by xsquid99 View Post
    You realize that almonds are not a good source of carbs right? Nuts are mostly fat. And a cup of almonds is probably close to 1000 calories.
    Damn, no wonder I’m getting fat around my stomach area.

    Thanks for the help.

    What are good clean carbs I can eat at night with low calories
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    All carbs are 4 calories per gram. Low calories, high calories is how much you eat.
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    Originally Posted by Jnunez209 View Post
    How can I post pics so it’s easier to understand my weight gain. I was able to bulk up but I’m getting fat around my abs area now.
    You didn't gain 10+ pounds of muscle in 5 weeks.

    In that short of a time frame, almost everything you put on would be either fat or water weight (due to changes in your diet/hormones).
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    Originally Posted by Luclin999 View Post
    You didn't gain 10+ pounds of muscle in 5 weeks.

    In that short of a time frame, almost everything you put on would be either fat or water weight (due to changes in your diet/hormones).
    I was able to add 3 pics to my gallery profile, I have one pic without my shirt after leaving emergency room, when I was told I was diabetic and my 5 week progress.
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    Originally Posted by Jnunez209 View Post
    Damn, no wonder I’m getting fat around my stomach area.

    Thanks for the help.

    What are good clean carbs I can eat at night with low calories
    'clean' carbs?

    You're asking very strange questions... carbs have a certain number of calories... how many calories do you need?

    oatmeal is a nice slow releasing carbs... mixing it with some cinnamon may also help lower the insulin response.
    The power of carbs compels me!
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    Originally Posted by AdamWW View Post
    'clean' carbs?

    You're asking very strange questions... carbs have a certain number of calories... how many calories do you need?

    oatmeal is a nice slow releasing carbs... mixing it with some cinnamon may also help lower the insulin response.
    Thanks for the info. I guess I need to do more research.
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    I have fat to lose, mainly belly fat and chest. Little bits elsewhere would be good too, those parts seem ok. Belly fat mainly. I know you cant spot reduce. Any exercises which can help or at least with composition to balance out the fat?
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    Originally Posted by training12 View Post
    I have fat to lose, mainly belly fat and chest. Little bits elsewhere would be good too, those parts seem ok. Belly fat mainly. I know you cant spot reduce. Any exercises which can help or at least with composition to balance out the fat?
    I find this an odd question since you already know you can't spot reduce... so I guess the answer is no. Just keep doing All Pros like you mention in your other thread - you need to train your whole body with weights and be in a calorie deficit to lose fat.
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    Originally Posted by SuffolkPunch View Post
    I find this an odd question since you already know you can't spot reduce... so I guess the answer is no. Just keep doing All Pros like you mention in your other thread - you need to train your whole body with weights and be in a calorie deficit to lose fat.
    I thought there might be something with composition, make it look leaner. I have done situp, crunches in the past. Hasn't reduced, but has made a difference on appearance. Could be in the mind. As I reduce anything I should be doing to avoid loose skin or minimize it as much as possible.
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    Cup of almonds must be 6-800 cals at least

    Weigh everything, if you've gained 20lbs of fat in 5 weeks you're in a huge surplus (just to reiterate next to none is muscle). I think after a hospital visit a good portion of that may well have been regained glycogen and water however.

    Learn to measure and count properly and then choose a much lower calorie level and stick to it. Eat enough protein, fat, micros and fiber. "Clean" food is not only an imaginary concept but it is one which will not make the slightest bit of difference to your goals so long as the above needs are met. If you want a kit kat have a bloody kit kat so long as its within your calories and it isnt 10 kit kats.
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    Originally Posted by training12 View Post
    I thought there might be something with composition, make it look leaner. I have done situp, crunches in the past. Hasn't reduced, but has made a difference on appearance. Could be in the mind. As I reduce anything I should be doing to avoid loose skin or minimize it as much as possible.
    The point still stands, you should be training your entire body. You also shouldn't hijack other peoples threads.
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    Originally Posted by AlexSays View Post
    Cup of almonds must be 6-800 cals at least

    Weigh everything, if you've gained 20lbs of fat in 5 weeks you're in a huge surplus (just to reiterate next to none is muscle). I think after a hospital visit a good portion of that may well have been regained glycogen and water however.

    Learn to measure and count properly and then choose a much lower calorie level and stick to it. Eat enough protein, fat, micros and fiber. "Clean" food is not only an imaginary concept but it is one which will not make the slightest bit of difference to your goals so long as the above needs are met. If you want a kit kat have a bloody kit kat so long as its within your calories and it isnt 10 kit kats.
    Thanks for the info, I will start to measure out my meal for now on and see how my progress goes.
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    Originally Posted by Ghawk21 View Post
    The point still stands, you should be training your entire body. You also shouldn't hijack other peoples threads.
    Sorry about that. I wasn't sure if should start a new question related to the same topic. Apologies to the thread starter.
    I am training the whole body, wanted to know if there are any exercises to do for the stomach. As the exercises on most programs don't cover it. Just ab workouts, any point if you have fat. I can start a thread about it
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    Originally Posted by Jnunez209 View Post
    Hi all,

    I'm new to this bodybuilding forum and I need help losing my belly fat and try to lower my bodyfat %.

    My current is weight 165, height 5'8'' age 35/Male

    I workout - Monday, Tuesday, Thursday, Friday, and Saturday
    Rest days are Wednesday and Sunday

    My job requires lots of walking and lifting items around but nothing to crazy on lifting. More walking around.

    My diet has been clean for the past 5 weeks. But I started to gain fat around my mid sections and lower section around my Abs area.

    My meal plan;

    Breakfast: 6:30am
    -5 egg whites
    -1/2 cup of spinach
    -1/2 cup of mushrooms
    -3 turkey sausage
    Snack: 9:30am
    -tuna package (110 calories and 18g protein)
    Lunch:11am
    -2 turkey patties
    -1 cup of lettuce
    -1/2 cup of spinach
    Snack:2:30pm
    -tuna package (110 calories and 18g protein)
    -1 lite salted rice cake
    I arrived at the gym at 5:30pm after work
    After gym:7pm
    -1 Oikos Greek yogurt
    Dinner:8:30pm
    -2 turkey patties
    -1/2 cup of lettuce
    -1/2 cup of broccoli
    Snack:10pm
    -Cup of almonds

    I believe this meal plan is about 2600 calories, around 180g protein and 65g fat. This is just what I think it comes to not 100% sure if this is correct.

    I recently become a diabetic and now I have to take insulin and medication for diabetes. My started weight was 145 and now I walk around 165. I have been lifting for 5weeks now and eating clean and cut all sugars, and bad carbs.

    My questions is do you think I need to cut down more on my calories or this is a good start? My goal is to able to see my abs again but staying at 155-165lbs
    Get a scale. Weigh what ever you eat make a note of it. Hit the macros you need.
    Start one of the strength training programs.
    Thats how i started and lost a good amount. Since have plateaued. That was after sometime.

    You mentioned diabetes. Look into keto, lot of info on it and insulin, see if it works for you. First try a balanced diet to meet macros. This was advice I was given. Am not an expert on the matter as seeking a solution myself.
    Last edited by training12; 10-30-2020 at 09:32 AM.
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