Loseing belly fat and bulking up?

gaatipstr

Hi,im 20 year old male, 6'5 and 14 stone. Im very sporty with a slim build,but during the last (drinking in college) ive put on a lot of body fat around my belly. Now tat i have 3 months spare i was just wondering if any of yee can give me advice.
I want to bulk up in muscle but lose my belly fat. Heres my plan:
3-4 Mornings a week il go running on an empty stomach
3-4 times a week il go to the gym and work on bulking up
Along with these il be eating high protein foods such as eggs, chicken, pasta, tuna etc etc and drinking 3-4 litres of water.
Can any body give me advice on wether this will help lose belly fat and bulk up?
Thanks

optimistic_

Just a quick point, pasta isn't high protien.

docmartin

OP, if ya have a dog bring it with you while you run, really keeps the pressure on ya

m5ex9oqjawdg2i

You gotta mix cardio with weight training, don't do the same thing as your body will adapt, that's what I find. Combine running, cycling, swimming and hillwalking or something. If you can.

Your diet can be important, if you change it and cut out the crap food then you will see change much faster. Normally I cut out most rubbish foods such as take aways and eating late at night. Make sure you eat breakfast too. Anyway, you don't have to cut out everything, I still enjoy my chocolate bar and packet of crisps every so often. A few years ago I did cut out absolutely everything and I lost the weight much much faster, but I am content with my progress now

Do get in some lean red meat too. Change white bread for wholemeal, same with pasta and rice, cut down on sauces and increase your intake of vegtables and fruits. When you are feeling hungry, drink some water, thirst and hunger share similar sypmtoms.

Why run on an empty stomach? I don't eat before the gym, but I don't understand too well what you mean by this. You will perform better if you have eaten something previously, do rest and let the food settle/digest.

You cannot spot lose body fat. You can't work on a specific area per say. First on last off rule normally applies. I'm in the same position, stomach is always the last place I lose fat (I normally always have fat on my stomach, not a huge amount though).

shootermacg

docmartin wrote: »

OP, if ya have a dog bring it with you while you run, really keeps the pressure on ya

Not my dog! That Bitch wants to stop and smell pee every 10 meters! It's like jog - yank chain - jog - yank chain.
....it's a girl dog btw

shootermacg

Terrance Rhythmic Anklet wrote: »

You gotta mix cardio with weight training, don't do the same thing as your body will adapt, that's what I find. Combine running, cycling, swimming and hillwalking or something. If you can.

Your diet can be important, if you change it and cut out the crap food then you will see change much faster. Normally I cut out most rubbish foods such as take aways and eating late at night. Make sure you eat breakfast too. Anyway, you don't have to cut out everything, I still enjoy my chocolate bar and packet of crisps every so often. A few years ago I did cut out absolutely everything and I lost the weight much much faster, but I am content with my progress now

Do get in some lean red meat too. Change white bread for wholemeal, same with pasta and rice, cut down on sauces and increase your intake of vegtables and fruits. When you are feeling hungry, drink some water, thirst and hunger share similar sypmtoms.

I'd just like to add quinoa to this! I'm addicted to that stuff now! I usually fry up a batch of chicken with veg (not a lot of olive oil), spice it up and add the quinoa to it, it really soaks up the flavour. Used to eat a lot of brown rice and this is a nice change.

gaatipstr

Thanks for the help.
I just heard jogging on an empty stoamch helps you lose fat quicker?
Just another thing,dont wana sound mad but i heard wrapping clingfilm around your waist when you run helps lose belly fat..is this true?

Mellor

gaatipstr wrote: »

Thanks for the help.
I just heard jogging on an empty stoamch helps you lose fat quicker?
Just another thing,dont wana sound mad but i heard wrapping clingfilm around your waist when you run helps lose belly fat..is this true?

No its not true.

It's similar to fighters wearing a sweat suit. Basically plastic tracksuit. It makes you sweat more and this drop weight (in order to make a weight class for a fight). But its only water weight, not fat. This is basically dehydrating yourself, the weight goes straight back on when you drink water (or anything) afterwards.

It has zero implications for fat loss.

Terrance Rhythmic Anklet wrote: »

Do get in some lean red meat too. Change white bread for wholemeal, same with pasta and rice, cut down on sauces and increase your intake of vegtables and fruits.

You be better cutting it out all together.
Wholemeal/brown bread and pasta is overstated, its better than white, but only marginally. It's still pretty carb dense and not great for you

carl456

gaatipstr wrote: »

Hi,im 20 year old male, 6'5 and 14 stone. Im very sporty with a slim build,but during the last (drinking in college) ive put on a lot of body fat around my belly. Now tat i have 3 months spare i was just wondering if any of yee can give me advice.
I want to bulk up in muscle but lose my belly fat. Heres my plan:
3-4 Mornings a week il go running on an empty stomach
3-4 times a week il go to the gym and work on bulking up
Along with these il be eating high protein foods such as eggs, chicken, pasta, tuna etc etc and drinking 3-4 litres of water.
Can any body give me advice on wether this will help lose belly fat and bulk up?
Thanks

I think you'd be better off concentrating on one your of your goals at a time. It's quite hard to lose body and build muscle at the same time. This because to build muscle you must have a calorie surplus but to lose weight you must be in a calorie deficit. Now if you've never lifted before it is possible to it do to a certain degree but you said you were sporty so i'm assuming you're not a complete newbie. IMO your not at all heavy for your height so i would go ahead and start something like starting strength or another good weight routine and aim to build muscle. The foods you have listed are fine in my opinion for this goal just make sure you are getting enough, 400-500 calories over maintenance. While doing this i wouldn't go mad on the cardio, keep it up a bit but don't go mad. When you decide to lose the belly drop your cals. below maintenance and take it from there. just my .02cents

m5ex9oqjawdg2i

Mellor wrote: »

No its not true.

It's similar to fighters wearing a sweat suit. Basically plastic tracksuit. It makes you sweat more and this drop weight (in order to make a weight class for a fight). But its only water weight, not fat. This is basically dehydrating yourself, the weight goes straight back on when you drink water (or anything) afterwards.

It has zero implications for fat loss.


You be better cutting it out all together.
Wholemeal/brown bread and pasta is overstated, its better than white, but only marginally. It's still pretty carb dense and not great for you

The brown bread I eat is a LOT better than the white. It makes a huge difference to my digestive system. It does have a lot of carbs, but it's still healthy and a great source of energy and fibre.

Many people say to cut certain things our all together, but I rather cut down on them and eat same food at the right times. I love a salad sandwich every so often :P I love bread with my eggs and it's nice with soup too. I think we are too fast to completely eradicate certain foods.

shootermacg

Carbs provide the energy to workout, and protein provides the building blocks for mass gain. Try working out on protein only and you'll see the difference, you won't have much in the tank. You need good carbs in moderation to provide the basis for a good workout.
Also hi simple carbs (glucose) + fast digesting protein (whey) straight after a good workout (this is the only time where simple carbs are recommended) will help you gain mass, it's not advised to eat any fats for at least 2 hours after a workout as this will slow digestion. By workout I mean weights not cardio.
While cutting (losing weight) you would cut down your carb intake while keeping your protein intake the same, you'll notice that your lifting gains may well suffer, so the focus would be to maintain the muscle you have during this rather than gaining more.

Transform

gaatipstr wrote: »

Thanks for the help.
I just heard jogging on an empty stoamch helps you lose fat quicker?
Just another thing,dont wana sound mad but i heard wrapping clingfilm around your waist when you run helps lose belly fat..is this true?

No and no

Name Changed

A few years ago, I lost my belly by doing a lot of sit ups combined with normal gym work. I did around 300 sit ups per day and the belly was gone in about 6 weeks.

Danger781

Name Changed wrote: »

A few years ago, I lost my belly by doing a lot of sit ups combined with normal gym work. I did around 300 sit ups per day and the belly was gone in about 6 weeks.

300!? Seriously!? I can hardly do 20 in one sitting without feeling sore!

Name Changed

Danger781 wrote: »

300!? Seriously!? I can hardly do 20 in one sitting without feeling sore!

It's handy enough. I just to different variations in sets of 25. I change them around to work the different muscles.

At the moment, I do 250 every time I go to the gym (3 times per week, there or thereabouts) as part of my warm down.

carl456

Name Changed wrote: »

It's handy enough. I just to different variations in sets of 25. I change them around to work the different muscles.

At the moment, I do 250 every time I go to the gym (3 times per week, there or thereabouts) as part of my warm down.

Situps don't burn fat off your abdomen, there not a great cardiovascular exercise therefore the amount of fat you burn doing these will be far less than running and will no more target stomach fat. IIRC one hour of jogging equals
6 hours of sittups in terms of calories burned, i stand to be correctd on that
but it's in that region anyway. So if your looking to burn at stick to walking, jogging bike etc.

Danger781

carl456 wrote: »

Situps don't burn fat off your abdomen, there not a great cardiovascular exercise therefore the amount of fat you burn doing these will be far less than running and will no more target stomach fat. IIRC one hour of jogging equals
6 hours of sittups in terms of calories burned, i stand to be correctd on that
but it's in that region anyway. So if your looking to burn at stick to walking, jogging bike etc.

What are sit-ups good for then? Toning?

Care to explain a little further on IIRC? What is that? I assume you don't mean HIIT?

El Tarangu

Mellor wrote: »

No its not true.

It's similar to fighters wearing a sweat suit. Basically plastic tracksuit. It makes you sweat more and this drop weight (in order to make a weight class for a fight). But its only water weight, not fat. This is basically dehydrating yourself, the weight goes straight back on when you drink water (or anything) afterwards.

It has zero implications for fat loss.

I would tentatively disagree. It's called bonk training. The idea is that it kick starts your metabolism, so that your body burns fat all day. I've tried it couple of times, and I don't know if I lost any weight, but I was definitely hungry all day! If you do decide to do it, make sure that there is plenty of food like raw veggies around the house, because when you finish bonk training, you just want to savage everything within munching distance.

Ciaran500

El Tarangu wrote: »

I would tentatively disagree. It's called bonk training. The idea is that it kick starts your metabolism, so that your body burns fat all day. I've tried it couple of times, and I don't know if I lost any weight, but I was definitely hungry all day! If you do decide to do it, make sure that there is plenty of food like raw veggies around the house, because when you finish bonk training, you just want to savage everything within munching distance.

Thats nothing to do with the post you quoted...

El Tarangu

Sure it is. But it is more closely related to the post quoted in the post that I quoted (if you get what i mean).

Name Changed

carl456 wrote: »

Situps don't burn fat off your abdomen, there not a great cardiovascular exercise therefore the amount of fat you burn doing these will be far less than running and will no more target stomach fat. IIRC one hour of jogging equals
6 hours of sittups in terms of calories burned, i stand to be correctd on that
but it's in that region anyway. So if your looking to burn at stick to walking, jogging bike etc.

Eh? It was all in my head so...

What are sit-ups good for? Or not?

carl456

Danger781 wrote: »

What are sit-ups good for then? Toning?

Care to explain a little further on IIRC? What is that? I assume you don't mean HIIT?

Ah there's that word again!! TONING:mad: Toning doesn't mean anything, you can look like what people refer to as toned but in reality it's just low bodyfat, in that case any exercise that reduces bodyfat efficiently ie running could be described as "toning". IIRC means if i remember correctly. sit ups are just like any other exercise, done correctly they stress the muscle and cause it to grow, there's no "toning'' exercises. Just to see ur ab muscles you need sufficiently low bodyfat, which will not be achieved by situps alone, and visible muscle caused by weighted stress on the muscle ie situps. Situps will do nothing in terms of burning fat

Lots and lots of metcons to burn fat. Lots and lots of heavy weights to gain muscle. Clean up your diet. Invest time either with a personal trainer (eg Transform) or somewhere like crossfit ireland.

metamorphosis

Re: sit ups = wasting your time.

You CAN'T spot reduce fat ... from anywhere doing things like sit ups etc.

Really clean eating, short intense cardio and lifting will get rid of the belly over time but pick ONE goal at a time instead of trying to reach 3 at the one time.

sit ups etc work your core muscles underneath your fat but do nothing to get rid of the fat covering it.

Heavy squats are much more effective core exercise than endless boring crunches and much more fun and goal reaching too.

Transform

you can you do all of these as core exercises (not going to make a blind bit of diference unless you do what i mention below -

https://www.youtube.com/watch?v=sTvBNEDg_oM

If not then get working on them, sort diet out, do metcons, increase strength and work on flexibility. simple really

gaatipstr

Name Chnaged - Did that actually work for you? Dont think i could do 300 in a day