Getting rid of a small beer gut

Texas Jack

Hi guys

Your help would be greatly appreciated. 31 years old, 6'2 and 13stone 3lbs.

I drink once a week, 8 or so pints on a Friday night. I rarely if ever eat take away and don't have a sweet tooth so little or no confectionary.

Typical days eating would be

Morning- coffee, banana, yoghurt

Lunch- 4 slices of McCambridge brown bread, cuppa soup, yoghurt, Apple

2 coffees before home

Dinner usually a pork chop or chicken fillet or fish with potatoes, maybe some baked beans and a glass of milk

As a snack in the evening I'd have a bowl of cornflakes or some cream crackers

Exercise wise I work long hours but do an hour an evening on the exercise bike and at weekends usually 2 hours Saturday and 2 hours Sunday.

Not the worst diet but I partied a lot in my 20s so maybe years of excess are making it more difficult to shift? It's not huge or particularly noticeable but I notice it and get self conscious.

Thanks

Irishcrx

Diet - All down to diet and calories in vs calories out.

The body will not target a particular area for fat loss, it's a case of losing fat all over and then the belly will come down. Do some reading on cutting weight and macros.

If you download myfittness pal and track what you eat for a week you'll know what calories you are taking in , to lose weight you'll need to eat 20-25% less than your maintenance, keep protein high and carbs/fats lower.

The body will also burn muscle so the majority of people will do weight training as well in order the maintain muscle while losing fat. A couple of weeks of this and sticking to the plan , you'll see the differance. To see abs you need to get below 10 percent body fat.

Texas Jack

Cheers lads

Dtp1979

Texas Jack wrote: »

Hi guys

Your help would be greatly appreciated. 31 years old, 6'2 and 13stone 3lbs.

I drink once a week, 8 or so pints on a Friday night. I rarely if ever eat take away and don't have a sweet tooth so little or no confectionary.

Typical days eating would be

Morning- coffee, banana, yoghurt

Lunch- 4 slices of McCambridge brown bread, cuppa soup, yoghurt, Apple

2 coffees before home

Dinner usually a pork chop or chicken fillet or fish with potatoes, maybe some baked beans and a glass of milk

As a snack in the evening I'd have a bowl of cornflakes or some cream crackers

Exercise wise I work long hours but do an hour an evening on the exercise bike and at weekends usually 2 hours Saturday and 2 hours Sunday.

Not the worst diet but I partied a lot in my 20s so maybe years of excess are making it more difficult to shift? It's not huge or particularly noticeable but I notice it and get self conscious.

Thanks

A bit high on the carb side id say. Little to no veg too which id change.

Texas Jack

Dtp1979 wrote: »

A bit high on the carb side id say. Little to no veg too which id change.

I've ditched the bread completely and I'd only have pasta maybe 3 times a week

Will this help?

RobFowl

Texas Jack wrote: »

I've ditched the bread completely and I'd only have pasta maybe 3 times a week

Will this help?

To some extent but maybe replace them with fruit or veg. Instead of spuds with dinner add veg and see how that goes?
Exercise important too
Get into the habit now and it'll help in your 40s and beyond ..

Alf Veedersane

Texas Jack wrote: »

I've ditched the bread completely and I'd only have pasta maybe 3 times a week

Will this help?

The main issue is the calories in what you're eating. So it will help of it means you've reduced your calorie intake

Irishcrx

Alf Veedersane wrote: »

The main issue is the calories in what you're eating. So it will help of it means you've reduced your calorie intake

What Alf said,

Essentually , fruit and veg are great for you. They are eve better on a cut (losing weight) because they are low in calories and you eat plenty of them , meaning your full for longer and won't be tempted to snack on other things.

Look at it this way , lets say a Lion bar is 200 calories...you eat that and your hungry half an hour later..a plate of veg is probably less than 200 calories , you eat that and your full for a couple of hours.

On a bulk cycle it's a bit differant , yes you want fruit and veg but you also will want plenty of steak , pork , chicken , turkey , pasta , noodles , rice , milk because you are looking to take in extra calories and protein in order to build muscle...you keep your diet as clean as you can still and then when you cut you alter your intake but the basework of what your doing is already in place.

I take in around 3000 calories on a bulk and around 2000 on a cut, I make minor alterations to the what I eat in terms of the amount of food per meal and it isn't so much of a shock to my system it just feels normal and I'm able to stick to it rather than crave the extra food, it's about monitoring and planning.

But again it's all about calories in being less than calories out , you need to get that right from the bat or it won't work.