Love Handles be gone!!!!!!!!!!!

thehamo

RIght, so im posting this suppsoe to get criticism/help/hints/advice and all the rest!

Stats: Male 27, heigt 5'9", weight, 14St 10.

Basically, im sick of looking in the mirror and seeing nothing but love handles. I wouldnt consider my self over weight but I just cant seem to get rid of the belly fat. I am a very active person and im currently training for the Gaelforce west adventure race. However, i've herniated a disc in my back which is putting everything up in the air at the moment.

My week was as follows (until injury)

Monday Gym:
Deadlifts 4x8 @ 85kg
Barbell Rows 4x8 @60kg
Barbell squats 4 x 8 @90kg
snatch 4x8 @ 50kg
Bench 4 x 8@ 70kg ( have always struggled with my bench)
plank
Hanging leg raises
Press ups 3 x fail.

Tuesday
Cycle: Usually 40km

WEdnesday same as Monday

Thursday: Run 10km

Friday same as MOnday

Weekend Some sort of different activity like Golf or hiking ( been doing the sugar loaf up and down twice for Gaelforce training)

Diet i think isnt bad but again its up for debate! THis is what I had today for example.......

Breakfast: (10 a.m.) Pint of water to start the day. then 3 Wheatabix, honey & milk, cup of black tea (Same every morning)

Lunch: (2pm) Pint water. then Usually ham or tuna and mayo on wholegrain bread/lf butter and cup of black tea. (same every day)

Dinner: Omlette (2 eggs 1 more egg white) with chilli, cheese, ham, most times 1 slice of wholegrain bread. Pint of water.

Snacks: fruit/handfull of nuts/dark choc/

Other dinner options would be Pork chop with salad and baked potato/ fish (i.e. mackeral salmon) Turkey/chicken stirfires with no rice, steak with small handfull of chips (about 5) and salad.

I also have a protein shake after every workout.

So thats me. Now, I had been doin this for 4 weeks and havent lost one single bit of weight. My waist size has stayed the same and i havent seen any noticable change in body form. Before I started back, I had been very sedentry woth very little exercise done over a period of about 5 months.

Now my problem is that i done my back in, its on the mend but when I get back to the gym, the big compund exercises may be out of the question. Can anyone give me advice, critique my diet etc? WOuld really appreciate it!

IM not looking for a bulging 6 pack here! But what I do wnat is to get rid of the curve going from my shoulders to my hips!

Il post up photos when I can to give you an idea of my body composition which might make it easier.

Tanks in advance, and sorry for the long post!

Transform

thehamo wrote: »

RIght, so im posting this suppsoe to get criticism/help/hints/advice and all the rest!

Stats: Male 27, heigt 5'9", weight, 14St 10.

Basically, im sick of looking in the mirror and seeing nothing but love handles. I wouldnt consider my self over weight but I just cant seem to get rid of the belly fat. I am a very active person and im currently training for the Gaelforce west adventure race. However, i've herniated a disc in my back which is putting everything up in the air at the moment.

My week was as follows (until injury)

Monday Gym:
Deadlifts 4x8 @ 85kg
Barbell Rows 4x8 @60kg
Barbell squats 4 x 8 @90kg
snatch 4x8 @ 50kg
Bench 4 x 8@ 70kg ( have always struggled with my bench)
plank
Hanging leg raises
Press ups 3 x fail.

Tuesday
Cycle: Usually 40km

WEdnesday same as Monday

Thursday: Run 10km

Friday same as MOnday

Weekend Some sort of different activity like Golf or hiking ( been doing the sugar loaf up and down twice for Gaelforce training)

Diet i think isnt bad but again its up for debate! THis is what I had today for example.......

Breakfast: (10 a.m.) Pint of water to start the day. then 3 Wheatabix, honey & milk, cup of black tea (Same every morning)

Lunch: (2pm) Pint water. then Usually ham or tuna and mayo on wholegrain bread/lf butter and cup of black tea. (same every day)

Dinner: Omlette (2 eggs 1 more egg white) with chilli, cheese, ham, most times 1 slice of wholegrain bread. Pint of water.

Snacks: fruit/handfull of nuts/dark choc/

Other dinner options would be Pork chop with salad and baked potato/ fish (i.e. mackeral salmon) Turkey/chicken stirfires with no rice, steak with small handfull of chips (about 5) and salad.

I also have a protein shake after every workout.

So thats me. Now, I had been doin this for 4 weeks and havent lost one single bit of weight. My waist size has stayed the same and i havent seen any noticable change in body form. Before I started back, I had been very sedentry woth very little exercise done over a period of about 5 months.

Now my problem is that i done my back in, its on the mend but when I get back to the gym, the big compund exercises may be out of the question. Can anyone give me advice, critique my diet etc? WOuld really appreciate it!

IM not looking for a bulging 6 pack here! But what I do wnat is to get rid of the curve going from my shoulders to my hips!

Il post up photos when I can to give you an idea of my body composition which might make it easier.

Tanks in advance, and sorry for the long post!

read all of this as it has most of what you need to cover included - http://thetransformationcatalyst.wordpress.com/2010/06/04/shed-fat-fast-the-guaranteed-summer-plan/

I would also change what you do in each of the weights sessions, even on the wednesday throw in a metcon instead (there is a thread on this).

I would drop all the bread from the diet and have porridge for breakfast instead of the wheatabix - overall just cut back on your portions if the weight is not dropping.

Re the injury, get it seen to asap and only do the movements you can manage without pain and not without advice first

thehamo

Cheers transform, some very good advice there. Bread is my vice to be honest, il have to cut it out for a while at least!

i've uploaded a few photos to give an idea of my body composition too.

Also, i play 5 a side every tuesday night. Pretty intense, would than count as interval training, short bursts of running with jogging inbetween?

Transform

thehamo wrote: »

Cheers transform, some very good advice there. Bread is my vice to be honest, il have to cut it out for a while at least!

i've uploaded a few photos to give an idea of my body composition too.

Also, i play 5 a side every tuesday night. Pretty intense, would than count as interval training, short bursts of running with jogging inbetween?

where do you train?

Transform

thehamo wrote: »

Cheers transform, some very good advice there. Bread is my vice to be honest, il have to cut it out for a while at least!

i've uploaded a few photos to give an idea of my body composition too.

Also, i play 5 a side every tuesday night. Pretty intense, would than count as interval training, short bursts of running with jogging inbetween?

i really think you are in fairly ok shape but to get into great shape you certainly need to stop training and eating like an amateur and get it going like a pro.

the bread is just one part of a whole program and just by cutting that out will not mean you will get in the shape you want - you need to do the whole package or just get happy with where you are.

Sort out your training, get diet on track and rapid progress will happen

Chet Zar

Doesn't look like you are in bad shape at all, was expecting worse when I saw the photos!

How are the portion sizes?

thehamo

sorry guys been away for the past few days thanks for the replies.

THe portion sizes are good in my opinion, never more than one chicken breast/chop/fillet of fish etc, always try have as little of the carbs as possible with a dinner i.e.1 tablespoon of brown rice or potatoes etc.

Could it possibly be that im eating too little?

And with regards to looking in shape, I would like more definirion I suppose. IM a 36 waist at the moment, I would like to be a 34. Still get the rolls hangin over the jeans if they're a bit tight if ya get me:rolleyes:

Transform

thehamo wrote: »

sorry guys been away for the past few days thanks for the replies.

THe portion sizes are good in my opinion, never more than one chicken breast/chop/fillet of fish etc, always try have as little of the carbs as possible with a dinner i.e.1 tablespoon of brown rice or potatoes etc.

Could it possibly be that im eating too little?

And with regards to looking in shape, I would like more definirion I suppose. IM a 36 waist at the moment, I would like to be a 34. Still get the rolls hangin over the jeans if they're a bit tight if ya get me:rolleyes:

it really is coming back to your training not offering enough variety/intensity and diet needs to get sorted.

You are eating plenty just not the right stuff

you really could make those tuesday and thursday sessions more productive by doing a metcon on one of those days just to ramp up the fat burning e.g.try this or any others i have on my youtube site -

https://www.youtube.com/watch?v=a1tJszAl934

5 rounds of that (or any other metcon) is going to have a much bigger impact on your fat burning than cycling or running for a set distance.

It really comes back to making sure you do not injure yourself also