Diet for losing a small gut?

Forever And Ever

Hi guys

I'm a 6'2 male, 13st 2, straight up and down apart from a very small gut which is really bothering me.

What are the foods/drinks I need to avoid to reduce this?

Additionally, any particular exercises I should be doing?

Thanking you

Transform

Forever And Ever wrote: »

Hi guys

I'm a 6'2 male, 13st 2, straight up and down apart from a very small gut which is really bothering me.

What are the foods/drinks I need to avoid to reduce this?

Additionally, any particular exercises I should be doing?

Thanking you

lay out the exercise you currently take and a typical days eating.

At your height and weight it might be more related to just getting much stronger and being more active rather than purely diet. If you cant currently do 15-20 chest to floor press ups, 5+ chin ups and do body weight lunges and squats like they are no problem at all then get started on these.

Should be able to do hollow holds (30secs) or hollow rocks (10reps) for 'core' work

Forever And Ever

Transform wrote: »

lay out the exercise you currently take and a typical days eating.

At your height and weight it might be more related to just getting much stronger and being more active rather than purely diet. If you cant currently do 15-20 chest to floor press ups, 5+ chin ups and do body weight lunges and squats like they are no problem at all then get started on these.

Should be able to do hollow holds (30secs) or hollow rocks (10reps) for 'core' work

The small bulge is only really obvious when I take of my shirt, but I can feel it move if I jump or run so is really bothering me.

In terms of diet-

7/8am - coffee

11am in office - yoghurt, banana, 3 cream crackers with butter

12.30 - coffee

2pm - wegiht watchers speg bol (280 calories, small brown bread roll with small butter, class of milk, yoghurt)

5pm - coffee

8/9pm - breaded cod fillet or chicken kiev/maryland, baby jacket potatoes, beans, glass of milk.


I would drink maybe once a week, usually 7 or 8 pints.

I was working out a lot up until 2 months ago as i started a new job and hadnty really got time

(I was doing 5 x 10 reps of weights and 100 odd situps before work every morning, as well as a mile walk to bus stop and to work)

Cheers!

Paddy Fields

Maybe you have not much choice but I'd regard 8/9pm as quite late for dinner. I usually have a cut-off of 7pm for dinner and try avoid snacking at night. Apart from weekends when I might have some Pringles during match of the day.

Forever And Ever

Paddy Fields wrote: »

Maybe you have not much choice but I'd regard 8/9pm as quite late for dinner. I usually have a cut-off of 7pm for dinner and try avoid snacking at night. Apart from weekends when I might have some Pringles during match of the day.

That's the thing, with my new job there's 3 possible shifts, I could be getting home at 6pm one day, 9pm another day and worst of all, 11pm on other days.

I dont really snack that much to be honest, maybe the odd square off a bar of chocolate!

Heat_Wave

Seems like very little food OP. Especially for a man of your height/weight. I'm female, 5'7 and I'd eat far more than you to maintain my healthy weight.

Forever And Ever

Heat_Wave wrote: »

Seems like very little food OP. Especially for a man of your height/weight. I'm female, 5'7 and I'd eat far more than you to maintain my healthy weight.

On my 2 days a week off I'd eat considerably more.

My girlfriend says the small gut is barely noticeable, but I notice it.

She also thinks its nothing to do with diet or exercise, just all the drinking I did in my teens and early 20's catching up with me (I'm 26 now)

Heat_Wave

Forever And Ever wrote: »

She also thinks its nothing to do with diet or exercise, just all the drinking I did in my teens and early 20's catching up with me (I'm 26 now)

Or perhaps it's the 7 or 8 pints you're drinking each week now?

Forever And Ever

Heat_Wave wrote: »

Or perhaps it's the 7 or 8 pints you're drinking each week now?

Thats the hardest thing to give up!

I've actually reduced it a lot in the past 4/5 months.

Was going out 2/3 nights a week, probably drinking 30+ pints a week!

Alf Veedersane

MyFitnessPal.com

Put everything you eat into that - and be honest about it - and you'll have a better idea of where you're at.

Butter, small brown rolls, number of potatoes...all of it. I'm not saying you're over-eating by any stretch of the imagination but sometimes it can give you a better idea of where you are.

Also, I'd do something more useful in the time it takes you to do 100 sit ups in the morning. Bodyweight squats, or the like.

Transform

Forever And Ever wrote: »

The small bulge is only really obvious when I take of my shirt, but I can feel it move if I jump or run so is really bothering me.

In terms of diet-

7/8am - coffee

11am in office - yoghurt, banana, 3 cream crackers with butter

12.30 - coffee

2pm - wegiht watchers speg bol (280 calories, small brown bread roll with small butter, class of milk, yoghurt)

5pm - coffee

8/9pm - breaded cod fillet or chicken kiev/maryland, baby jacket potatoes, beans, glass of milk.


I would drink maybe once a week, usually 7 or 8 pints.

I was working out a lot up until 2 months ago as i started a new job and hadnty really got time

(I was doing 5 x 10 reps of weights and 100 odd situps before work every morning, as well as a mile walk to bus stop and to work)

Cheers!

the walk to work should NOT be considered your exercise for the day IMO (unless you are completely belting along).

Start back training and just get stonger in the body weight movements first.

YOU ARE the machine so get really good at the exercises i mentioned. Farting about thinking big changes in your nutrition are the entire answer is silly - get stronger and be active daily.

We are all busy

Wile E. Coyote

Forever And Ever wrote: »

Thats the hardest thing to give up!

I've actually reduced it a lot in the past 4/5 months.

Was going out 2/3 nights a week, probably drinking 30+ pints a week!

Has the gut come down at all since you cut back on the drinking or is it only starting to go up and become noticable now that you've started the new job and no longer have time for your old exercise routine?

Forever And Ever

Wile E. Coyote wrote: »

Has the gut come down at all since you cut back on the drinking or is it only starting to go up and become noticable now that you've started the new job and no longer have time for your old exercise routine?

Around July I had lost a stone in a month, went from 13st 11 so 13 stone in a month, shirt and belt definitely felt looser.

I think it's still the same as it was, but after I've had a session, it feels like it's massive

October Swimmer

stoudtLion wrote: »

Better for you keep your protein which intake at a 1:1 ratio.But if you have 180lbs,you would have 180g protein.This should help keep the muscle you have gained.Also if you are cutting and still working out,your protein is 1:1, you should not really worry too much.

Huh? I dont really understand?

Alf Veedersane

October Swimmer wrote: »

Huh? I dont really understand?

He means 1 gram of protein for every pound he weighs.