Advise for intermediate gym goer - loose some fat

STaN

I've been going to the gym over a year now and have built up quiet a bit of muscle, broad shoulders, large arms, legs and chest.

Now i'm looking to reduce the fat on my body, i so that i can see a reduction around the hips area (annoying!) and build a V-Shaped physique.

My routine has been 1 cario session a week.

My diet is maintaining my weight of 84Kg (180lbs) - am 5ft 11"

Diet consists of:
2 weetabix for breakfast
proteing shake around 10.30
Lunch = Sambo + apple
Nuts/rasins around 3.30
Dinner around 6 (Lots of veg, then brown rice/ wholewheet pasta + chicken breast or fish)
Then something maybe a cerial around 8.30.
And some fruit for snacks.

On Workout Days:
Same but with a protein shake + creatine shake after the workout and a banana beforehand.

Workouts consits of upperbody / lowerbody splits:

Upper body, rest, lower body, rest, uppperbody rest. Maybe a cardio day once a week.

So basically 3 times a week.

Tips welcome.

I would like to achieve fast results.

DubNside

STaN wrote:

Maybe a cardio day once a week.
I would like to achieve fast results.

Try increasing your cardio to 3 or 4 times a week, 40mins each session.

Fast results? Shifting weight around the mid-section is never fast.

STaN

do the cardio on the weight days or the rest days?

DubNside

STaN wrote:

do the cardio on the weight days or the rest days?

I do both Weights first, then cardio.

Dont mind all that talk about depleting your glycogen stores etc, once you have a good protein shake after your workout you'll be fine.

I know plenty of guys that just do weights and no cardio, but there actual fitness level would be average or below.

justsomebloke

OP if you are looking to do a CUT then i would suggest a rethink of your diet.

Try and limit the carbs like rice and pita to weight days, Also what ever you do don't eat cereal at 8:30 at night as chances are your body won't use these carbs before you go to bed and may be converted to fat. Just remember to keep up your protein levels and eat plenty of fruit and veg

Also up the cardio to may 3 times a week, personally i would if possible try and make 2 of these pre brekkiie LIT session and then maybe a HIT session on a non gym day if possible

STaN

jsb wrote:

OP if you are looking to do a CUT .... LIT session and then maybe a HIT session on a non gym day if possible

Huh? Not sure what these stand for.

justsomebloke

a Cut basically means that you want to lose some of your bodyfat so muscle is noticable i.e. looking more defined which is what you are looking to do:)

LIT(low intensity training) is basically cardio where you keep you heart rate at approx 65% of its max, this is the optimal rate at which the body uses it's fat reserves.

HIIT (High intensity interval training) is basically where for short intervals you keep you your heart rate at around 90-95% of max. e.g. warm up for 5 minutes and then sprint for 1 minute then walk for another for say 10 intervals and then warm down.HIIT baiscally helps increase you metablosim aswell as burning more calories. (I'd accidently said HIT earlier on but you don't want to be doing HIT[high intensity training] training).

cousin_borat

LIT - Low Intensity Training at around 50-60% of your max heart rate
HIT - High Intensity Training Sustained training at a high level for a sustained period of time. Generally not recommended for fat loss because its an anaerobic activity.
HIIT- High Insensity Interval Training Probably can be a very effective method for people who wish to lose weight, eg sprint for 30 seconds, rest 60. Do 10/12 sets of these.

cousin_borat

missed your post JSB, spot on

justsomebloke

obviously i'm more bored in work then you are then;)

t-ha

cousin_borat wrote:

Generally not recommended for fat loss because its an anaerobic activity.

It's not an anaerobic activity. It's activity done near the top end of the aerobic range. Anaerobic is all-out, that's why you can hold your breath for pretty much a full all-out sprint without impacting your performance.

cousin_borat

I stand corrected on this. Thinking about it I guess I meant it in the sense where lactic acid is building up in the bloodstream quicker than it can be metabolized when exercising at a sustained high intensity after a short period of time especially for inexperienced trainers.