Advice wanted - weight

Frank Gallagher pissed

Just wondering can anyone help me out. I'm very down about my weight, I'm just gone 21 M . I'm not overly fat or anything, I just cant get rid of and keep off that belly fat . It shows on my face aswell I think.

Around 5"11
Just over 12st, but it fluctuates

I've been working really hard at it for 5 months now since January after a big christmas. I've built up my running on the treadmill, lately I've been running 30-40k a week. Its slowed a bit since I cut my foot on it the other day. I have lost fat since I started, its very hard to keep it off though. I havent lost alot of weight its been up and down although lately I've bulked up a bit doing weights. I've been doing boxing lately mostly on a heavy bag and skipping alot. I'm hoping to get back into it but I need to be lean and fit.

I'm not a stringent dieter, my diet used to be booze and ****e, but I cant keep the weight off. I've cut out take aways, fizzy drinks pizza, crisps and chocolate occasionally I would have the odd one but nothing like I used to. I drink probably on average once a week. Sometimes going off it 2-4 weeks, others drinking 3 times in a week. I cut down because it destroyed my progress.

I look at my brother hes 19, taller and slim as can be. Yet he spends his days on the playstation, eats pizza take aways, crisps chocolate, drinks more beer than me. He does play soccer but only 2-3 times a week.

Yet I work my bollox off everyday exercising, watch what I eat/drink for months on end and STILL cant get rid of the belly. I do have stomach problems and I'm getting them checked out in the doctors, hopefully its related and can help me somewhat.

I'm killing myself exercising and not getting the rewards I want, I mean it feels like I'm just stopping myself gaining weight, not losing any. I dread to think of the state I'd be in if I stopped working out and eat crap again .....any advice

siochain

5'11" and just over 12 stone initially I would say lift more often & heavier, reduce your running mileage and stop eating processed foods especially wheat.

Whats your daily calorie intake and macro break down?

Whats you’re weight training program like?

john_cappa

For the next three days eat as you have been doing but record every item.

Post the three days up here then. Do not change habits for the three days to make the diet look cleaner. Portion size is important also

Frank Gallagher pissed

I eat alot of white bread, usually toasted with cheese/onion/chicken. Occasional breadrolls filled with chicken/sausages. Usually in the evening. Breakfast today I just had orange juice and shreddies with full milk. To be honest I would either have shreddies or skip breakfast . I have dinner early in the day 1-3pm and I'm not always up early unless I'm doing a workout or going somewhere.

I drink alot of milk because it helps settle my stomach although lately I've been cutting back, because I think theres alot of calories and maybe its not helping me lose weight?

I eat alot of chicken and red meat. I live with my parents so I dont make dinner, its usually potatoes vegetables with chicken, red meat or fish. Can you gimme some examples of processed foods siochain??

I suppose my diet isnt great but I make the most of what I can use. It used to be alot worse.

siochain

white bread could be the issue, I would suggest to try no wheat for a week. Why? Because I’ve see so many cases first hand of people resolving stomach and bowl issues by doing so.

Processed is anything that has mixed ingredients, produced in a factory, comes out of a packed etc.

cagefactor

You eat too many carbohydrates to burn off the fat. You need to ditch all forms of wheat - shreddies, white bread, brown bread. Shreddies is actually a terrible breakfast - high calorie sugar wheat. I used to have shreddies or cornflakes every morning, when I got rid of them and moved to meat based breakfast instead - eggs and steak, chicken and veg and I noticed I got over a plateau of weight loss. Bread rolls are huge calories and basically a junk food providing little nutrition value from what I've read before.

Frank Gallagher pissed

Thanks for the help guys, what do you suggest I eat for breakfast/evening meals? I will give up the white bread, cereal and rolls, I knew they were unhealthy tbh but I just couldnt find a replacement meal that would fill me.

Is having 3 meat based meals a day not too much though!?

Frank Gallagher pissed

Weights wise I usually just do triceps and biceps every 2nd or 3rd day. I give it my best but I doubt I'll make an olympic lifter lol. I dont lift too much just around 35kg - 40kg at the minute although I gave up bench pressing last year. I usually do 3 sets of 10 or as many as I can do in one set, trying to get my form correct before I pile on more weights.

I'm trying to get into boxing training so I do the heavy bag often, although Ive curtailed it to every 2nd day now because my knuckles and wrist are sore, hopefully that will stop though because I've learned how to wrap my hands properly now.

Running wise as I said I usually kill myself on the treadmill but really get down about it when I dont see the results lasting.

cagefactor

You can eat as much meat as you like. If your only gonna eat 3 meals a day then having meat with each is no problem. I'd recommend you start counting calories for a while to get an idea of portion sizes and how any snacks are affecting you. I used myfitnesspal for a while until now I know without thinking what I can eat and what I can't eat to be still be on track for the day. Myfitnesspal will also tell you how many calories you need to be in a deficit based on your weight/height. So on your off days from training if your consuming more than the your recommended calories your never gonna loose any weight.

For breakfast I'd normally have bacon/eggs/avacdo, steak and eggs, porridge, chicken+small rice+veg. For lunch I'd have chicken/beef with veg. I try to bring food everyday to work as the centra/spar crap just isn't good. For dinner another chicken/fish/veg with some sweet potato. Sweet potato's taste funny at first but after a while you love them. I'd aim for no more than 100g of carbohydrates per day for fat loss, maybe 200-250g of protein, 50g of fats (myfitnesspal would learn you about how much is in each food).

Make no mistake though, when you cut out bread/pasta/wheat/cereal your body is gonna go into shock for the first 2 weeks and your gonna have serious cravings. During this period your training your body to use fat as the source of energy in your workouts. It'll be tough but after first two weeks its fine and you'll feel amazingly better. Since I started this I no longer have 3pm sugar crashes where I need a bag of crisps or a coke to get me through to the end of the day.

You should try interval running. Not sure if your running at a constant speed for a while. Interval training would really increase your heart rate and burn the fat - 30 seconds all out, 30secs slow, 30 seconds all out and so on. Also remember if you just do the same exercises over and over again your body adapts and its not effective anymore - you could start interval rowing - 1 min all out, 1 min slow . I find that works well for me.

cmyk

Frank Gallagher pissed wrote: »

Weights wise I usually just do triceps and biceps every 2nd or 3rd day.

Are these the only weight training exercises you do? What about your legs, back, chest, trunk and shoulders?

Frank Gallagher pissed wrote: »

I'm trying to get into boxing training so I do the heavy bag often, although Ive curtailed it to every 2nd day now because my knuckles and wrist are sore, hopefully that will stop though because I've learned how to wrap my hands properly now.

Talk to your coach about how to best implement your bagwork for your goals.

Diet...I think you might be best served trying to find the answers to these questions and come back with the answers. (Hint: you'll find them on the internet easily enough, even in this very forum)

1. Are you getting enough protein to support muscle grow and/or muscle maintenance.
2. Are you eating enough vegetables and fruits
3. Are you getting the correct amount of calories to support either growth or fat loss?