Will do whatever it takes to get over the final (toughest) hurdle

tonyrich

Ok guys. Need advice on a few questions I have. I started my lifestyle change back in may/jun last yr. Dropped 5st since then. But am stuck at 15 1/2 St for the past 6 weeks or so. I'm 6'4 and bf of 19-20%. Looking to drop my bf down to sub 15% because I still have a noticeable belly. It's like an over hang and it drives me nuts. I'm not sure is it excess skin aswell because it hangs low as opposed to a beer belly. At this stage I will do what it takes to shift it.

My training consists of 6 days a week weights and 2days cardio. I've seperated chest, quads, back, shoulders and hams, arms into seperated days in that order. I do 4/5 exercises on each day 4 sets of 12, 60- 90 sec rest between sets apart from arms which is 45 sec rest. I finish each session with 7 sets of 12 with a 30 sec rest between sets but I tense the muscle being worked for the 30 secs to keep it working. It's a programme I got from one of the instructors in my gym who I have got friendly with.

To give you an idea of weights I'm lifting.
Bench 85k 4*12
deadlift 120k 4*12
squat 100k 12,12,10,8

I would do dune sprints on the beach twice a week aswell.

My diet is fairly similiar every day

8-9ambreakfast: porridge with handful of dried fruit and 5egg whites 2 yokes with lf milk scrambled egg or a protein shake the very odd time.

10-11Snack: protein shake or can of tuna and an apple
11-12train
12-1pws: nutritionx ram
1-2pwm: Tuna or chicken wholemeal sambo
4-5pm shake or can of tuna and appleor banana
9pm dinner chicken fillets/turkey/fish/steak with green veg. Sometimes stir fried or sometimes with a tablespoon of gravy. More times than not it's a head or 2 of broccoli because I love broccoli.

Questions

1. Should I be taking fish oil supplements and a multivitamin. I hear it's really good for your joints and recovery. Anything that helps would be great because I can feel most sessions for about 2/3 days after. I have tescos omega 3 and their multivitamin but how much of it should I be taking

2. Should I up my cardio to 4/5 times a week, only problem with that is. After my quads day I can't do cardio for 2 days cos I'm just aching. And if I'm training twice a day, weights in the morning cardio evening wat way should I plan my meals. I don't want to lose the bit of muscle I have grown since starting all of this

3. What other tweaks should I do to my diet? I have a nut allergy so no chance there but if I'm peckish in the evening I will have cotttage cheese.

4. Help

can I just say again aswell, thanks to everyone that contributes to this forum because I can personally say without all your info I would have gotten no where with a diet of special k, sambo for lunch and big bowl of pasta for dinner and a light jog on a threadmill 3 times a week. I think it's shocking the things people believe and are heavily labelled as being healthy but are not

thanks again tony

3. What other tweaks should I do to my diet?

walshb

Your main aim seems to be losing weight, yet you are putting in a lot of training and specific to muscle gain, which will hinder weight loss.

You seem to be ingesting a lot of food too. There is no magic involved in losing weight. Simple idleness loses weight, sleeping loses weight etc.

You need to revisit the amount of food and liquids you are ingesting. If you are
stuck at the same weight you have two options, sweat train and keep the same amount of food and water (which will be difficult, as thirst can kick in fiercer) or
decrease the intake of food and liquid and stick to your normal training.

Do either efficiently and the weight will drop

tonyrich

Sorry should make it clear. It's the belly I want rid of. And I don't mean spot reduce. I don't really care what weight I am if I'm toned. Main goal is to get bf sub 15. Which is about 10 pounds of fat. If I lose 10 pounds of fat and gain 10 of muscle I'm over the moon. If i want to bulk up aswell but can I do this while trying to tone up. Should I cut way down on calories, get to my desired bf/weight and then start trying to bulk up

walshb

You want rid of the belly then you shed weight. It will come off the place that it most is on. When you run out of excess weight in an area, it will look elsewhere.

Weight off first, then plenty of training and eating well to maintain the weight, or increase it with muscle.