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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Thread: Need help to lose my belly fat
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10-29-2020, 03:19 PM #1
Need help to lose my belly fat
Last edited by Jnunez209; 10-30-2020 at 06:55 AM.
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10-29-2020, 03:27 PM #2
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10-29-2020, 03:28 PM #3
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10-29-2020, 03:28 PM #4
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10-29-2020, 03:33 PM #5
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10-29-2020, 03:35 PM #6
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10-29-2020, 03:48 PM #7
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10-29-2020, 03:54 PM #8
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47591
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.
Don't be upset with the results you didn't get from the work you did not do.
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10-29-2020, 04:00 PM #9
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10-29-2020, 04:06 PM #10
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10-29-2020, 04:11 PM #11
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10-29-2020, 04:38 PM #12
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10-29-2020, 04:44 PM #13
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10-29-2020, 04:52 PM #14
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47591
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10-29-2020, 04:55 PM #15
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10-29-2020, 04:58 PM #16
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10-29-2020, 05:10 PM #17
- Join Date: Jun 2014
- Location: Houston, Texas, United States
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10-29-2020, 05:26 PM #18
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10-29-2020, 05:27 PM #19
- Join Date: Mar 2006
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10-29-2020, 05:52 PM #20
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10-30-2020, 05:00 AM #21
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10-30-2020, 05:12 AM #22
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10-30-2020, 05:19 AM #23
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10-30-2020, 05:39 AM #24
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.Somehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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10-30-2020, 05:40 AM #25
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10-30-2020, 06:26 AM #26
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10-30-2020, 08:20 AM #27
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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10-30-2020, 08:26 AM #28
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 08:32 AM.
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