Fat Around Button Area?

[MartinBoy]

Day 240

Breakfast, protein shake, and 3 wheatabix both with milk

Break - bought a ham sandwich in wheat bread with tomatoes - 280 cals, 20g protein.

Lunch had a jacket potato with beans probably around 15g protein?

Bought a semi skimmed milk carton - about 125 cals, 10.2g protein, 4.8g fat.

Got home, apple.

See now even though meals today are good, im still far off the protein intake which is recommended. I weigh 11 stone so that's 154lbs i believe, 154g protein, im far off and it's almost 5pm.

Hungry too, and i feel even more fatter since yesterday, il do cardio soon, im just real fed up of feeling the fat fold over when i sit down, i want to feel a tight stomach with abs.

What foods should i be eating? Am i eating too many carbs, too much fat, too many calories?

Is cardio poor?

Did 20mins bike cycling cardio - if i put it on a gear which isn't easy legs just feel dead and ach a bit which makes it no fun and i lost motivation through it. Think i have a skipping rope indoors but would have to learn that first and doubt i'l be able to go for long as i aint that fit.

Summers coming and i wanna be ripped for it mannn, what do i need to do Cassie! Can i do this, i mean it's been a very long time and ive put in alot of time and dedication but just aren't seeing results, legs are also quite solid like stomach, but at the tops of them on the edge, there is quite some load you can grab, same as with stomach, mum and brother at the start used to say "it's just skin" and i didn't believe them, but now im not so sure, as i don't really have fat anywhere else and ive stayed the same weight throughout this process.

Dinner - greens, mash, beef mince with onions and all, didn't eat the beef mince, but had the mash and greens, then had 4 boiled egg whites, although i really dislike the taste.

Edam cheese slice - 100cals, 8.8g protein, 7.4g fat.

Slice bread with peanut butter.

[cassiegose]

Hi Martin,

I can't tell you if you need to increase protein or decrease carbs and fat as i have no idea how much youre eating of each food. I have no idea how many grams of protein/carbs/fat are in things like a jacket potato with beans, or mash and beans, or your bread with peanut butter. I'm currently working on getting a 6 pack for upcoming shows. In order for me to get a 6 pack I eat the following foods:
Proteins: eggwhites/eggs, chicken, tuna, tilapia, turkey breast, venison, greek yogurt, ff cottage cheese
Carbs: oats, sweet potatoes, brown rice, veggies, fruits (I eat these in moderation), legumes (lentils are favorite)
Healthy fats: eggs, fish, nuts, natural nut butter, flax, olive oil
For workouts I do weights 4 times per week. I do alot of cardio (I'm not even going to tell you how much because I don't want you to feel like you need to do that much). For you, if you're wanting to build muscle you could get by with 0-2 days of cardio per week. If youre wanting to lose fat bump it to 2-3 days. At this point I'm not sure if you are focused more on building muscle or losing fat? I remember a while back your shoulder bones were sticking out... if thats the case i wouldn't advise losing fat.

In order for me to reach goals I HAVE to keep track of all of calories/carbs/proteins/fats. I do this by reading labels and keeping a food journal noting exactly how much of each food I eat as well as the macros in that food. This way I know that I'm meeting food goals every day. In order for me to reach the goals that I've set for myself at this point I'm eating healthy 100% of the time. This means no cheat meals for me.... however I have to get up on stage in a bikini in 3 weeks so I can't afford to eat any cheat meals. You could get away with having a cheat meal every once in a while.

Looking back over your foods.... Are you still eating white bread? Is your peanut butter natural? The sausage, brownie, bacon, hash browns, and bread (assuming it was white and not wheat) from the other day were probably not the best choices. French bread is white bread correct? White bread isn't the best choice.

Have you tried keeping a food journal martin to keep accurate track of your foods? Have you tried sticking to a regimented weight lifting plan for a good 6-12 weeks or so following the plan EXACTLY in that time? I don't want you to feel like I'm being down on you Martin but in order for me to reach goals I have to give 100% every single day. Do you feel like you're giving 100% every single day?

[Fygle]

You're almost 6ft tall and 62kg, that's light weight if you ask me. What you can do on your bike cardio is do high intensity intervals. Start slow to warm up, increase resistance and pace progressively until your legs won't go anymore. Gotta feel the burn and sweat! Turn back down to recover for a couple mins, repeat for as long as you see fit.

[MartinBoy]

Thanks for the advice fygyle, but i belive im about 70kg, not 62. And Cassie i do feel like im giving 100% every day, and when i have the bread it is normally white, is it really that bad?

Day 241

Breakfast, protein shake with milk and porridge oats with milk, tried not to have alot of milk as it was normal (not reduced fat)

break + lunch had tuna sandwiches.

Home, had a protein shake and did workout

Skull crushers - 3 sets reps 6-8
Bench press 50kg - 4 sets reps 5-7
Deadlifts, 3 sets reps 10
Shoulder shrugs, 1 set believe it was rep 7
Hammer curls, 3 sets reps 6-8
Shoulder press, 3 sets reps 5-7
Incline press, sets 3 reps 5-6
Dumbell rows, 3 sets each arm, reps 10.
Squat 1 set rep 10.
Lunges, 1 set rep 10 (5 on each leg)

Left out a pack of beef slices, there's 16 slices if i eat them all, that'll be about 200 calories, 39g protein, 4g fat.

Haven't eaten as im waiting for dinner - toad in the hole and jacket potato, going to have baked beans on the jacket potato, and hopefully the beef later.

[cassiegose]

I would go for whole grain bread over white.

Have you thought about finding a set routine and sticking to it for a good 6-8 weeks?

[Fygle]

Thanks for the advice fygyle, but i belive im about 70kg, not 62.

Ah, I was just having a peek at your profile and it says 62 there. Still, you're not overweight.

[MartinBoy]

Thanks for the advice fygyle, but i belive im about 70kg, not 62.

Ah, I was just having a peek at your profile and it says 62 there. Still, you're not overweight.

Oh bad, should change that,

Dinner - big toad in the whole with about 4 sausages, lettuce, greens, and jacket potato, so hard to resist when it's actually on your plate lol, but had a can of baked beans with the jacket potato and had a very tiny amount of the toad, and 1 sausage, think i done well

[Boss Man]

Now Toad In The Hole is something I would never experiement with. The thought of engulfing quality Sausage with Melted Cheese, nearly sends shockwaves up spine. Uggh .

[MartinBoy]

Indeed, and about that sugar, i think it's the same with alot of things, everything in moderation.

Day 242

Breakfast, protein shake with smei skimmed milk, half cup porridge oats, cup of semi skimmed milk, half tb spoon of sugar.

20mins cardio, did 20mins instead of 30 because the higher gear is harder, and whilst doing it i really didnt enjoy it one bit, making legs feel dead like they had had all the blood taken from them and not being able to catch breathe, it's horrible - did 1min fast 1 min slow by the way for 20mins.

Had a edam cheese slice - 100 cals 8.8g protein, 7.4g fat.

can of tuna and some sweetcorn, plus about 4 choc squares, bout 80 cals prob?

Dinner was cooked spaghetti bolognese which i think is fine but the beef mince used had more fat than protein so only had a few mouthfuls and instead had 3 boiled egg whites.

Been picking at a pack of nuts, raisins and raising covered in choc.

Pack of 16 thin beef slices - 200cals, about 39g protein, 4g fat. 0.6g carb

Eating the egg whites and beef slices is good and all, but im still hungry, think i need some carbs?

Spicer lamb skewer, 110 cals, 8.4g protein 6.4g fat.

Really want to look great for the summer! Can i achieve it? Im sick and tired of feeling bloated and fat.

[cassiegose]

Eating the egg whites and beef slices is good and all, but im still hungry, think i need some carbs?

I think you need some fruits and veggies in there. If you feel like you need more carbs veggies (sweet corn is NOT a veggie) and fruits are always a great choice. Also, things like legumes work really well to fill you up.

Raisins honestly aren't the best option. They are decievingly high in calories... especially those ones dipped in chocolate.

You can achieve your goals if you find a solid program and STICK TO IT.

[MartinBoy]

i am willing to stick with a solid program, but what? Any ideas? Want this so bad!

Also i should eat between 40-64gs of fat right? I believe that's what you said? 40grams seems hard?

[MartinBoy]

I know but i don't know how to put them into a routine which will benefit me taking in mind the main areas i want to tone up are fat > 6pack, pecs, back, and legs.

ay 243

Breakfast, protein shake and bowl of porridge oats with milk.

Apple

Lunch had 4 boileed egg whites, was picking at some jelly tots sweets! Damn should of resisted, but going to do a workout later so hopefully could do with some of the sugar.

When i go to workout, i don't mind doing the exercises i normally do, considering they will help me get a 6 pack, pecs, bigger back and legs.

Summers not far away and i dont want to be left with the dissapointment that i had last year with fat folding over on .

[feelin-great]

I know but i don't know how to put them into a routine which will benefit me taking in mind the main areas i want to tone up are fat > 6pack, pecs, back, and legs.

I know how you feel - unless I have a specific list of exercises to do and exactly how many to do I am lost.

[MartinBoy]

Cassie's given you several, in a routine, with exactly what to follow. Just flip through a few pages on here and you're bound to find something (:

I know Les but that was when i first started, this routine.

Protein shake with water before workout

Workout

Skull crushers 18kg barbell weight - 3 sets reps 6.
Bench press 50kg 3 sets reps 4-6
3 sets deadlifts 50kg reps 10
3 sets 50kg barbell bent over rows reps 6-7
1 set shoulder shrugs rep 7.
Dumbbell 18kg each hammer curl 3 sets reps 5-7
dumbell flys 3 sets reps 4-6
dumbbell rows 3 sets reps 10-12
seated shoulder press 12kg dumbells 3 sets reps 6-7
2 Sets squats 10 reps
2 sets lunges reps 10 (5 each leg)

Is this workout good enough?
Had few beef slices, will eventually eat whole pack (200 cals 39g protein 4g fat)

But where i can still feel the fat folding over, do i need to do cardio too, should i do some cycling?

[MartinBoy]

yes that's fine.

What about doing cardio?