Need to loose gut, but dont want to stop lifting heavy

[takenbyvultures]

ive been lifting pretty hard for the past 4 to 5 months, ive packed on a bunch of muscle but i need to loose gut. im 6'' 3' 330, 23 years old, played college football, quite for lacrosse, takeing a break on that for a bit to finish up school. I would love to be a shreaded 260, but anything under 300 is first goal. i know that i need to lock diet down, and i have been doing better than before. i try to eat at least 5 meals a day but sleeping habbits prevent this most of the time (another thing that im working) meal one is usualy 3 eggs fried in olive oil and a peice of fruit, 2: oatbar (natual valley) and protine shake, if meal three is pre workout its uaualy a small sandwich on whole weat bread, and a piece of fruit if it post workout, inplace of the fruit i do a protine shake. meal 4 is usualy where i have trouble becasue i love to cook, and so i start out cooking chicken breast and end up with some sort of tasty creation that is probably not the best thing to eat, and the meal 5 is a piece of fruit. as far as work out schedule, mondays cardio, tuesdays back and chest, weds tris and bis, thursday shouldres and traps, fridays legs, saturdays i try to get in another cardio day, and sunday off. im also halfway training to do a sprint triathalon next summer. . i think i may even want to try to do some bodybuilding in the future, im on no xplode, cellmass, multi vits, and optimum nutrition protine. so the problem im having is loosing gut anybody have any suggestions/ tips with anything. and i dont want to stop lifting heavy weights to burn fat, is there any way to do them simultaniously?

[takenbyvultures]

oo i almost forgot i try to do a bit of abs every day and i do cardio every day that i lift, just not as much only like 20-25 mins

[swanso5]

at 330 you need 2 - 3 more meals or a lot more food..you'd barely be scraping 2000cal's there

you've also got 5 goals, choose 1 and focus on that

and NO is terrible

so still lift heavy but move to a 3 day a week full body workout using compound exercises only, eat more and keep the cardio in..try for 6 meals with veggies at each and solid protein at each at the very least

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[lens_d]

Its all about your food to loose your gut. I cant see lifting heavy being a problem.

Its all about cals in VS cals out. I will say it simple for you you need to eat less and run more.

4-5 months is not a very long time to be lifting weights I would keep focousing on lifting heavy if I was you. To drop the kind of weight your talking about is going to take some time. Keep with it and you will get the results you want.

[swanso5]

Its all about cals in VS cals out. I will say it simple for you you need to eat less and run more.

not quite...he's already well below his bmr, how will eating less help him?

[Boss Man]

Firstly, No-explode is not great. Cellmass is a Creatine, which is not really what you need right now, when you're overweight and trying to cut back, as it will promote Water retention, as do most Creatines.

Plus No-explode has Creatine, so you're taking 2 types of Creatine supplements. You could be ingesting too much Creatine per day, and that's not good for Kidney health, so the advise there is to bin them off, and just don't even finish then, just seriously can them.

Guy probalby needs a 6th meal, with increased caloric intake with meals.

If you want healthy high calorie things that improve intake, things like Soybeans and Soy products, Low Fat Cheese, Flax and Peanuts will do it. All have Protein Carbs and Fats, in pretty good amounts.

Good thing is, 3 of those suggestions need no prior prep / cooking, so they're easy and good to go.

If you should be concerned abou possible mould or Aflatoxin problems, buy western not asian grown.

[lens_d]

If he is below his BMR then your right eatting less is pointless.

If your not loosing weight then your not below your BMR.

Just trying to keep it simple

[vamp]

If your not loosing weight then your not below your BMR.

actually his body is below BMR and is retaining calories in the form of fat because it is trying to save itself. More calories will heat up the furnace and allow him to start burning fat instead of storing it. Healthier food is better!

remember water cleanses the system, have a glass before every meal to help you feel fuller faster and keep you hydrated as sometimes hunger feeling is actually your body wanting water (especially drink a glass before the dinner one as it is your "problem" meal)

meal 1-go a serving of oatmeal, an apple and a glass of skim or 1 % milk, and 2 hard boiled or poached eggs

meal 2-chicken sandwhich on whole wheat or multi-grain with tomatoe and mustard and a banana

meal 3-(pre-workout)garden or spinach salad with nuts/seeds sprinkled in with olive oil and viniger dressing and an orange

meal 4-(post workout)protein shake and a some veggies like carrots,cellary, peppers, etc.

meal 5-dinner meal (hint use a smaller plate[9"], serve at counter, eat at table without tv, and half your plate should be veggies, 1/4 a grain, 1/4 meat-)-remember 1 glass of water before you even start eating and another throughout. [I really like juliened peppers, onion, carrots and mushrooms sauteed in olive oil with a little garlic and black pepper and perhaps some dill - cook to just tender] or [green and yellow beans and perhaps pea pods or carrots cooked tender with a little olive oil, garlic and lemon juice]

meal 6-yogurt, with perhaps some whole grain low salt crackers with some light cheese or cottage cheese and some cucumber slices

this is just an idea to help you think healthier and more. Remember the best "diets" are ones with fewer choices of food at each meal so that you will actually eat less each meal but more throughout the day. Eat a little slower and when you start to feel satisfied stop eating then, don't finish what's left, you're body doesn't need it then.

cheers

[lens_d]

I seriously don’t think more calories is the answer at all. If you not losing weight your eating to much. We are not talking about losing the last 10 pounds here or are we? experience says is that if you are at 330 pounds and 6’3” you have a fair amount of body fat. Trying to eat more is not going to help you at all.

It’s good to eat 6 times a day to fire up your metabolism and those are great meal suggestions. I still would not eat more than you currently are if I was you.

[Mystik]

meal 4 is usualy where i have trouble becasue i love to cook, and so i start out cooking chicken breast and end up with some sort of tasty creation that is probably not the best thing to eat

Stop doing this. Eat for function, not enjoyment. Chances are your "tasty little creations" are packed full of all the wrong things. Also increase your calories so your body doesn't think it's starving, or you will retain everything you eat instead of burning it for energy. Making healthy choices is always more important than the number of calories you consume each day.

[vamp]

Note: read up on calorie needs and storage and burning. If you eat just above starve point -- ie. 300 lb at 1800 calories, you will not lose weight (this is about the amount you will see a healthy 120 lb woman eat). You will maintain or perhaps burn muscle and gain fat - especially if you weight train and do cardio. If that same man increased to approx. 27-2800 calories over the day with the 6 meal idea and added in 3 x per week weight training (full body compound excercises) and 3 x per week 30 minute cardio (walk/jog/bike/elyptical/cardio class of some sort) and one day of rest, chances are he would lose somewhere in the vicinity of about 3-4 lbs for the first couple weeks followed by a 2 lb loss for several weeks afterward, at the same time he will gain a certain amount of muscle mass. Probably after about 3-4 months he could look at decreasing the calories by 50 to 100 per day to continue his loss.

Remember: It takes approximately 30-90 days to form a habit or to break one by remaining consistant with it.

The answer to weight loss is not solely eating better or eating less. It is a combination of excercise, timing of what and when to eat something and eating enough. I strongly suggest reading the stickies in the diet and nutrition forum. They are well written by our members and fairly easy for people to understand and follow.

[vamp]

Eat for function, not enjoyment. Chances are your "tasty little creations" are packed full of all the wrong things. Also increase your calories so your body doesn't think it's starving, or you will retain everything you eat instead of burning it for energy. Making healthy choices is always more important than the number of calories you consume each day.

Mystic - well said

[personaltrainer]

You have the muscle workout, now just increase the cardio workout training, either increase duration, 45 minutes to an hour is a must to lose that gut, 20 minutes usually isn't enough for bodybuilders because of the typical higher protein intake. I've seen this many times. You can go shorter amount of time, but you should do interval cardio training then.

Kevin Kohout, Biomedical Engineer, ACE Certified Personal Trainer
http://www.la-personal-trainer.com
http://www.kevinkohout.com

[vamp]

I agree with you, but remember, he is in a higher risk category currently and to go straight to 45 minute length cardio or intervals could be bad for his cardiopalminary system and joints. By starting at 20 minutes light intensity and then progressing over a few months to the 45 minute mark while increasing the intensity and then into intervals, his body will adapt with less stress on his system. This will lead to less injury, less pain, more willingness to continue with a program and healthy fat loss. He will not become "Slim Jim" in a month or two and working his system that hard prematurely is only counterproductive to his overall health and risks him failing in his goals. Every step is a small step, but several small steps over time will get you much farther than a few short term large steps. Building a foundation or rather starting at the beginning will help him acheive his goals and keep him smiling through the journey.

[lens_d]

Well Vamp I will agree to disagree with you on this one. Firstly not enough info to assume how many calories he is eating every day. You are right about the starvation mode but I guarantee if he cut his calories back to 1800 a day he would loose fat not store it, most likely loose a little muscle as well but that happens when cutting weight. It might not be the healthiest way to go about losing fat but it will work.

Also with the cardio I don’t think it should take you a few months to ramp up to 45 min. You might just have to run a little slower off the start. You have to push yourself. Your only 23 and played football and lacrosse which is much more intense than any cardio you will do. It would not be called working out if it was easy. It’s not supposed to be easy. If it was everyone would look like the Rock.

If you want extreme results you have to be extreme.