Skinny fat guy - pot belly?

Zenif444

Heya

Some advice would be great. I'm quite slim, 32 years old and go to gym once per week and do weights do add a bit of muscle mass (squats, d/Ls, bench press etc).

However i don't like my stomach and don't do any exercise for it. The upper abs are find however i have a pot belly - from the belly button down.

So any advice how to target this? I don't want a 6pack or anything - but i do want a flat, strong stomach.

Any suggestions? Maybe exercises to target lower abs or something else?

optimistic_

I would imagine your problem is your diet, post up your weight and height, and everything you eat from when you get up to when you go to bed, including liquids.

I'm assuming your male?

I'm no nutritionist, nor fitness expert. But between a few people here, you should get the answers you need.

If you haven't already, please read the stickied threads at the top of the forum. Vital information concerning nutrition and fat loss is to be found within


- Quick Edit as i forgot to ask -

Why are you only hitting the gym once a week? Gains must be minimal if existent? Do you do other exercise during the week?
Run through a full gym routine also if you can. I'll avoid giving you advice on this other than lift heavier.
And you really should be aiming for at least 3 sessions per week. Personally, I feel i have missed out if i haven't gotten in 5 to 6 sessions per week (not all weights, cardio one day, weights the next etc)

Zenif444

optimistic_ wrote: »

I would imagine your problem is your diet, post up your weight and height, and everything you eat from when you get up to when you go to bed, including liquids.

I'm assuming your male?

I'm no nutritionist, nor fitness expert. But between a few people here, you should get the answers you need.

If you haven't already, please read the stickied threads at the top of the forum. Vital information concerning nutrition and fat loss is to be found within.

Hi

Yes im male - im 6ft even tall and about 11stone.

Ideally id like to bulk up to 12stone and lose the pot belly.

I hadn't really though about diet - it hasn't been great up to now (just started trying to eat healthy this week but also eat so i can bulk up).

Before this week i would drink diet coke and eat a packet of crisps a day and also some chocolate.

Where now ive cut out the diet coke, chocolate and crisps to maybe just the weekend.

To bulk up im tring to eat brown bread, pasta, chicken and to be healthy trying to eat more fruit n veg.

Just thought there was some exercises i could do...

Khannie

Zenif444 wrote: »

Ideally id like to bulk up to 12stone and lose the pot belly.

It's a two stage process. Best done like this: bulk first, lost pot belly second. For bulking, there are others on here who can offer you better advice than me, but the basics are:

plenty of protein
calorie surplus (if you're only 11 stone and 6 foot tall, I'd say this is where you're falling down)
lift heavy
compound lifts

Once you've reached your desired level of muscle, to lose the pot belly:
calorie deficit
plenty of protein
lift heavy
compound lifts
some cardio (some people on here may barf at this. I have found cardio + weights the easiest way to shift fat while maintaining muscle mass and not staving myself).

Hope that helps.