Fat Around Button Area?

[Boss Man]

I'd personally advise against such things. Unless the person was sersiously overweight and had lost weight very quickly, or had had too much skin stretching and couldn't get normal skin reshaping, then maybe they would have no choice but to have some kind of surgical intervention, to remodel the abdominal skin area, but otherwise, it's not necessary.

[cassiegose]

Crunches, sit-ups and other core exercises can do the tricks here. If you are not just so young, I will suggest some tummy tuck procedures, a surgical thing wherein excess fats/skin in the tummy is removed. With the best doctor, one can have a well-toned tummy. Maybe when you get older already and your tummy has still those flabs.

*facepalm*

I'm sorry but this is horrible advice.... A tummy tuck procedure should be used ONLY as a last resort when one is not physically able to meet their goals through diet and exercise. In opinion too many people turn to these "quick " procedures when they could get even better results through simple diet and exercise. Plus, with diet and exercise a person actually LEARNS the lifestyle habits necessary to live a healthy life. Why pay a ton of money and risk your health on a tummy tuck procedure when you could just put in the work and change your diet and get even better results?

[MartinBoy]

Maybe i missed out a few grams of fat, and protein, but that's near enough what i had, i had some chicken pieces before i went to bed as more protein.

The killer chest workout i was reffering to was this: http://www.youtube.com/watch?v=nQAh7m4xsMo" onclick="window.open(this.href);return false;, however if i did this dunno if i would do it just every week or however.

Well i don't mind the workout im doing now, apart from the chest and triceps part, shoulders and legs has the most variety for me, but again back and biceps isn't a problem, i just don't feel im getting an effective chest and triceps workout and that it would be more beneficial doing something else, the full body i did on saturday, didn't feel sore or nothing but did everything listed, that was fine, no problem but just want to make sure im doing enough, the split sounds like an idea, the only problem with the routine at the moment is the chest and triceps workout, i could probably do flys but like i said using a lower weight is going to get me strength and mass gains.

Day 332
Breakfast, 3 wheatabix with 200ml semi skimmed milk and a can of tuna for protein source.
365 cal 45.6g carb, 32.5g protein, 5g fat

Quite a gap between next food - bout 4-5hours.
Dried fig- 47 calorie, 10g carb
can of red kidney beans with a little tomato ketchup - 250 calories 18.2g protein 43g carb

Workout legs and shoulders
Legs
3 sets of deadlifts 50kg - 9,10,10 - with these i do them with knees bent, well bending knees instead of straight, it's probably harder but hopefully more effective.
3 sets of dumbbell squats (22kgx2) - 10,10,10 with these i feel form wasn't as good as it would of been with using a barbell and it's harder where ive got to carry the weight in hands and i feel it in shoulders, so next time may just do barbell squats and be as careful as i can.
3 sets of dumbbell lunges (22kgx2) - 10,10,10
3 sets of calf raises - 10,10,10

Shoulders
Military Press 40kg - 8,8,8
Vertical Row 25kg - 10,10,10
Reverse Flys (5kgx2) - 10,8,8
Side raises (8kgx2) - 8,7,6 with these left wrist gives in before muscles, for example when i lift the weight to the side it wobbles near the end of sets (left hand).

Good workout overall i feel, with the side raises i watched a video on form and put shoulders back together as much as possible (so blades nearly touching), this is probably the hardest workout, as legs could be a seperate day workout and are hard to workout, im not complaining though, pretty decent session i feel, again hopefully im not overdoing it with shoulders, but i don't think i am.

After had a protein shake mixed with 1/2 cup oats (8tblspoons) and 100ml semi skimmed milk.
322 cal 30.9g protein, 32.4g carb, 4.4g fat.

Just need to sort out the chest triceps workout i suppose.

Todays workout looks good Martin.

I can't access that killer chest workout as I'm at work and the site is blocked. What about something like this for the chest and triceps day:

flat bench 3-4 sets of 5-10 reps
flys with exercise bands 3-4 sets of 5-10 reps
incline pushups 2 sets of as many as you can do
decline pushups 2 sets of as many as you can do
close hands pushups (put hands together to form a triangle... this will really hit your tris) 3-4 sets of as many as you can do
bench dips 3-4 sets of as many as you can do (go online and watch a few videos to make sure you're doing these with proper form. You can also elevate your feet by placing them on a chair to make your tris work even more)

There are some ideas on this site for incline pushups without an incline bench if you're interested... http://scoobysworkshop.com/chest.htm" onclick="window.open(this.href);return false;

Thanks, i can't access that page as link won't work, maybe the site's down. Anyway the killer chest workout consisted of doing pushups, dumbbell press (on floor) then flys (on floor) but where there was no rest you'd had to use a lighter weight than normal and repeat for 5-8sets.

That seems like a good workout ,i could give it a try, with the push ups and flys with exercise bands though, am i limited like, with normal weights, if i can do more reps or weight i know ive got stronger and hopefully will soon gain mass, but with push ups can i really expect to gain the same? Also with the bands as there more resistance type than weights? I'm considering it though and thanks for taking the time to give me feedback, for flys i would probably do on the floor to feel more safer that i aint going too far back (if i was in mid air on bench).

Had dinner - potatoes (roast) about 10, id say around 300 calories but going to do some research, carrots, sweetcorn, peas, and 2 chicken portions (label said each one was 29g protein, 208 cal and 10g fat) however they was different sizes (drumsticks) so id say each was around 150 cal and 20g protein.
650 cal, 40g protein, 40g carb, 15g fat. Id say.

Had 2 slices of wholemeal bread, ryvita snack biscuit, and few handfuls of peanuts, along with 4 egg whites, do you know how many calories are in salted peanuts, for example a tablespoon? Going to look up peanut butter too, but of course there all different, there basically the same thing.

380 calories, 27g protein 37g carb 7gfat

Oh and earlier i was lying down and moving right leg up and down whilst bent and it had a bad click on the way down, almost as if something was being pulled out of place, i really hope im not messing up joints.

[cassiegose]

Thanks, i can't access that page as link won't work, maybe the site's down. Anyway the killer chest workout consisted of doing pushups, dumbbell press (on floor) then flys (on floor) but where there was no rest you'd had to use a lighter weight than normal and repeat for 5-8sets.

That seems like a good workout ,i could give it a try, with the push ups and flys with exercise bands though, am i limited like, with normal weights, if i can do more reps or weight i know ive got stronger and hopefully will soon gain mass, but with push ups can i really expect to gain the same? Also with the bands as there more resistance type than weights? I'm considering it though and thanks for taking the time to give me feedback, for flys i would probably do on the floor to feel more safer that i aint going too far back (if i was in mid air on bench).

Had dinner - potatoes (roast) about 10, id say around 300 calories but going to do some research, carrots, sweetcorn, peas, and 2 chicken portions (label said each one was 29g protein, 208 cal and 10g fat) however they was different sizes (drumsticks) so id say each was around 150 cal and 20g protein.
650 cal, 40g protein, 40g carb, 15g fat. Id say.

Had 2 slices of wholemeal bread, ryvita snack biscuit, and few handfuls of peanuts, along with 4 egg whites, do you know how many calories are in salted peanuts, for example a tablespoon? Going to look up peanut butter too, but of course there all different, there basically the same thing.

380 calories, 27g protein 37g carb 7gfat

Darn. That page had a picture of a guy doing incline bench presses using a flat bench and a board. He propped the board up against his flat bench then leaned back on the board so that he was in an incline position. Was thinking you could do something like that to get some inclines in your routine?

With the pushups there will come a point where you'd probably have better gains with free weights than with pushups. If you bought the exercise bands you could use those to add weight to your pushups.

I would guess that theres around 3-5 calories per peanut. Thats totally off the top of head so you might look them up. For peanut butter theres usually around 190-200 calories in 2tbsns

Great job Martin!

[MartinBoy]

Thanks Cassie, the link worked in the end and i usually look at a lot of info that guy has, very helpful. I would like to try that, but i would have to have it permantly mounted, because if i were to keep moving the wood it would get annoying, saying that there's usually wood in the garden, but im not the most creative, i suppose i could try it sometime.
For the push ups, when i get to about how many reps, are they not effective, i usually do on fists so it takes the strain away from the wrists, and can do up to around 20, maybe i'll look into the bands, but id have to find a suitable place to use them, they might not be too expensive. Yeah i did a bit of research and 1 peanut is 4 calories, but in a handful there's loads! Best be careful next time as i may have took in alot more than i realised. And tablespoon peanut butter 94 calories, 8g fat, 4g protein 3g carb.

Had, a wheatabix, ryivita snack, few olives, just been picking at few bits.

122 calories, 3g protein, 3g fat, 14g carb.

This is estimated but as best as i can do, must be more aware of peanuts and be careful whilst eating them as counting per one will take forever, there's normally dry roasted packets which are 296 calories so probly have them. But here's approx TDEE

2267 cal, 160.4g protein, 237g carb, 36.4g fat

Hope it's good

[MartinBoy]

Day 333
Breakfast, had a protein scoop mixed in with 3 wheatabix and 200ml of normal milk (full fat)
427 cal 44.2g carb, 35g protein, 9.7g fat

Bout 40mins later did a workout, earliest ive done it but i thought i might aswell get it done as i wasn't doing nothing else.
Workout back and biceps
Back
3 sets of pull ups, first 2 sets closer grip - 11,9, then wide grip - 8.
3 sets of bent over barbell rows (50kg) - 9,8,9
3 sets of dumbbell rows 20kg - 11,10,10

Biceps
3 sets of single dummbell curls - 8,8,8 however on the last 2 sets with left hand on the 7th rep needed to do negative reps to get the last rep (8).
3 sets of reverse curls 13kg - 7,9,8 - with these i felt forearms were going to burst, hopefully i was doing them right, but i was trying to make sure forearm was in parallel with biceps (rest of arm) which of course it's smaller.
3 sets of 21's (10kg) - 21,21, but on the last set only managed 12 as i felt i couldn't go no more.

Only been about 2 hours since last meal, but going to have a protein shake now about 10-20mins after working out.
250 calories, 29.3g protein, 9.6g carb, 7.2g fat.

I think i should change routine for next week.
How great would it be to have this: http://www.youtube.com/watch?v=OO_8HrOUBTA" onclick="window.open(this.href);return false;, would be able to try so much harder.

Can of jumbo chick peas in salt water, fig, and a tablespoon of peanut butter
458 calories, 21.5g protein, 60.7g carb, 10.2g fat.

Ryvita snack bread,Can of red kidney beans and 3 egg whites (large)
335 calories 31.2g protein 50g carb

[cassiegose]

Hi Martin!

I can't access that link as i'm at work. What is it?

Workout doesn't look too shabby. Good call on having that protein powder after working out. You need protein after a weight workout.

Your meals look great Martin! How you feeling these days with your meals being so great? Notice any differences?

[MartinBoy]

Hi Martin!

I can't access that link as i'm at work. What is it?

Workout doesn't look too shabby. Good call on having that protein powder after working out. You need protein after a weight workout.

Your meals look great Martin! How you feeling these days with your meals being so great? Notice any differences?

Umm no diferences in physical appereance Not that ive noticed anyway, but i don't feel "ill" as often as i did about a year ago from eating what i used to eat, which of course is good, where i haven't noticed any major changes, it's nearly a year that's why im thinking of changing next weeks routine.

The link is a self spotting rig, hanging weights from the ceiling, so if they're too heavy you just let go no problems, he made it himself too, if the link works when you're at home it may be better, as it's kinda hard to explain
Wholemeal bread 92 calories, 4g protein, 15g carb

[cassiegose]

I would guess there are some diffrences in your appearance... you probably just don't notice them because they've been subtle.

I'll check out the link after work if I have time. Are they expensive?

[MartinBoy]

I would guess there are some diffrences in your appearance... you probably just don't notice them because they've been subtle.

I'll check out the link after work if I have time. Are they expensive?

Thanks and yeah i probably have, a couple of friends have said i have but i just don't notice it
As for them being expensive im unsure, it's home equipment, but seems very effective if the space is avaliable.

Can of tuna 75 calories, 15g protein.

Dinner - 3 chicken fillets in breadcrumbs (wheat flour i believe, had these as needed some fats), 330 calories, 31g protein, 15g fat. 1/2 pack of noodles with added stir fry (vegetables), 90 calories, 1.8g protein, 3.5g fat, 17g carb.

420 calories, 32.8g protein, 17g carb, 18.5g fat, quite full after this meal.

tdde for today (so far), is this
2216 cal, 174.2g protein, 225.5g carb, 53.6g fat calories,

Of course i want to gain mass and strength, but i think it's going to be hard to do without getting fat/losing what abs i have.

Boring cardio tomorow, but guess it's got to be done

[MartinBoy]

Day 334
Breakfast, had a lamb skewer as a one off protein source, don't really like them as they taste full of fat, but you recommend i should eat more fat?
165 calories, 16.5g protein, 7.6g fat, along with wheatabix x3 with 200ml semi skimmed milk - 275 cal 45.6g carb, 12.5g protein, 5g fat
440 cal, 28.5g protein, 45.6g carb, 12.6g fat.

got to do cardio soon.

did 20min intervals but didn't feel it went well, for the interval parts i didn't feel i was going particuarly fast, couldn't get motivated even with music on, just physically didn't want to do it, must be bad when you see posting this and thinking what's he moaning about now, but i really need to get mind set and motivated on doing cardio, im unfit and need to get fit, not lose weight but fit, sometimes for weights i think i don't mind doing them or sometimes enjoy them, but ive never felt like ive wanted to do cardio myself, i dunno, maybe im just complaining, but legs just feel dead espically round knees and doesn't make it enjoyable, veins sticking out forearms after looks disgusting, maybe im having a bad day already lol but yeah this has came to mind 40mins of it tomorow

Apple 81 calories 21g carb

Slice of wholemeal bread 92 calories, 4g protein, 15g carb, 1g fat.
1 rolo.

1 wheatabix - 67 calories, 1g fat,2g protein, 14g carb

2 slices of wholemeal bread and can of tuna.
274 calories, 28g protein, 30g carb, 2g fat.

Can of red kidney beans - 250 calories 18.2g protein 43g carb

[cassiegose]

Day 334
Breakfast, had a lamb skewer as a one off protein source, don't really like them as they taste full of fat, but you recommend i should eat more fat?
165 calories, 16.5g protein, 7.6g fat, along with wheatabix x3 with 200ml semi skimmed milk - 275 cal 45.6g carb, 12.5g protein, 5g fat
440 cal, 28.5g protein, 45.6g carb, 12.6g fat.

got to do cardio soon.

did 20min intervals but didn't feel it went well, for the interval parts i didn't feel i was going particuarly fast, couldn't get motivated even with music on, just physically didn't want to do it, must be bad when you see posting this and thinking what's he moaning about now, but i really need to get mind set and motivated on doing cardio, im unfit and need to get fit, not lose weight but fit, sometimes for weights i think i don't mind doing them or sometimes enjoy them, but ive never felt like ive wanted to do cardio myself, i dunno, maybe im just complaining, but legs just feel dead espically round knees and doesn't make it enjoyable, veins sticking out forearms after looks disgusting, maybe im having a bad day already lol but yeah this has came to mind 40mins of it tomorow

Apple 81 calories 21g carb

Slice of wholemeal bread 92 calories, 4g protein, 15g carb, 1g fat.
1 rolo.

2 slices of wholemeal bread and can of tuna.
274 calories, 28g protein, 30g carb, 2g fat.

Hi Martin,

I have days where I reallllly don't feel like doing cardio also. In fact, today was one of those days. I instruct a spinning class at 5:30 am 2 days a week and this morning I DID NOT want to workout. Its really hard when I have to find motivation for myself, and also 20 other people who take class. We all have these days Martin. Sounds like we need to figure out something else for your cardio. What about something like this:

5 minute warm up on bike
50 jumping jacks
50 squat jumps (squat down and when you come up jump as high as you can)
50 burpees
50 mountain climbers
50 running steps (find a step, doing one foot at a time step up, step down, thats one, step up step down, thats two... 50 then switch feet)
6 minute intervals on bike
Repeat sequence 3 times. This will give you something new and different to do for a while. You could also buy a jump rope! Thats great cardio!

Meals look great. Yes you need fat in your diet, for you I would shoot for atleast 50-75 grams per day. Remember though the best sources of fat are from things like nuts, fish, flax, eggs, plant oils, avacados. Its fine to also get some fat from animal sources such as meat and dairy but you just don't want to overdo it.

[MartinBoy]

Thanks for the feedback Cassie. I do hate it when motivation is low, and think i can totally understand what you mean, must be hard, when you don't want to do it yourself and you have to help 20 other people do it .

Thanks alot for taking the time to make that plan for me, i could give it a go, the bike is upstairs indoors so i would probably do the warm up, then do the others outside in garden, but then would have to go back in do intervals, repeat etc, but it's defintely something i could consider and im really greatful for you suggesting it to me, jump rope could be a good variation, it's one of the best cardio i hear, and i could benefit from that keeping fit as it's easy to take with you, need to learn how to "skip" first though lol, if i were to buy a skipping rope or jump rope, how long cardio should i do? As i highly doubt i'll be able to go for 40mins flat lol prob like 1 or 2.

Of course im aiming to gain muscle and strength, hopefully 50-75g is a good amount, it's just really hard i feel, to gain mass and not get fat, as the main purpose me starting this was to lose fat, just hope i don't put it on, then when im at a happy mass level i'll just have to lower body fat a little and get constant visible abs. Slacking a bit with protein today, not got alot of food choices, so may have to have a couple of protein shakes to make sure im getting at least 156gs, should be getting food tomorow though.
Cardio, i might be starting swimming soon, with parents so this could also vary it up, but il defiantly look into getting a rope and i think the exercise bike may be going outside soon anyway so that i could try out too. I'll also look out for those avacados too.

Thank you as always.

http://www.argos.co.uk/static/Product/p ... ies#tabrev" onclick="window.open(this.href);return false; Here we are, a jump rope already, and not expensive at all.

@LES i know, but i could also use the slabs as a little step, there's usually not room indoors to do this kind of cardio, not ideal but im sure there's a way around it.
10mins, is that enough cardio? Or i could just do something like 20mins worth? Like timing myself.

416 calories, 11.6g fat, 34.9g protein, 38.8g carb.

[cassiegose]

Thanks for the feedback Cassie. I do hate it when motivation is low, and think i can totally understand what you mean, must be hard, when you don't want to do it yourself and you have to help 20 other people do it .

Thanks alot for taking the time to make that plan for me, i could give it a go, the bike is upstairs indoors so i would probably do the warm up, then do the others outside in garden, but then would have to go back in do intervals, repeat etc, but it's defintely something i could consider and im really greatful for you suggesting it to me, jump rope could be a good variation, it's one of the best cardio i hear, and i could benefit from that keeping fit as it's easy to take with you, need to learn how to "skip" first though lol, if i were to buy a skipping rope or jump rope, how long cardio should i do? As i highly doubt i'll be able to go for 40mins flat lol prob like 1 or 2.

Of course im aiming to gain muscle and strength, hopefully 50-75g is a good amount, it's just really hard i feel, to gain mass and not get fat, as the main purpose me starting this was to lose fat, just hope i don't put it on, then when im at a happy mass level i'll just have to lower body fat a little and get constant visible abs. Slacking a bit with protein today, not got alot of food choices, so may have to have a couple of protein shakes to make sure im getting at least 156gs, should be getting food tomorow though.
Cardio, i might be starting swimming soon, with parents so this could also vary it up, but il defiantly look into getting a rope and i think the exercise bike may be going outside soon anyway so that i could try out too. I'll also look out for those avacados too.

Thank you as always.

http://www.argos.co.uk/static/Product/p ... ies#tabrev" onclick="window.open(this.href);return false; Here we are, a jump rope already, and not expensive at all.

@LES i know, but i could also use the slabs as a little step, there's usually not room indoors to do this kind of cardio, not ideal but im sure there's a way around it.
10mins, is that enough cardio? Or i could just do something like 20mins worth? Like timing myself.

Yeah it is hard to to motivate others when i don't want to do it myself. In fact, a couple of months ago when I wasn't around the forum much... it was because I was training for a show and just didn't have it in me to keep myself motivated, motivate class, help all of the people that I do in community, and still come on the forum and work with people here. Its worth it though to help people meet their goals.

Yeah jump ropes are super cheap. If you bought a jump rope you could jump for a minute, then ride for 2 minutes, then jump for a minute, ride for 2 and do that for 20 minutes or so. Or you could add the jump rope into the workout that i provided. Its fine that the bike is upstairs. You could jog up the stairs as part of your workout! Swimming is also a great form of cardio! And taking the bike outside might also help riding it become more enjoyable?

It really is hard to put on muscle while keeping fat gain low. I'm working on that right now and its a challenge... trying to gain muscle for next show without packing on a ton of fat. I'm finding that the best way to do it is to keep the weights as heavy as possible to promote muscle gain, keep the calories slightly above maintence and as clean as possible, and keep the cardio in but don't overdo it.


You're welcome as always.
You're doing

[MartinBoy]

Perhaps so, and then maybe do the jumping jacks, squats etc at the bottom of the stairs. Basically only thing with cardio mainly at the moment is to get fit and make sure i don't get fat, as gaining muscle and strength is primary goal, hopefully im on the right track though

To suprise found a jump rope in the house Saves me going out and getting one. I feel like doing it aswell where i haven't done them in years, i don't fancy doing 40mins boring cycling tomorow, if i was to do jump rope, how can i balance it out, basically to get fit and keep the fat off, 30min intervals? What would be equal too 40min bike you reckon?

By the way im not neglecting what you suggested earlier ive made a note of it as i can use that as a variation too, so please don't feel offended. I just praticed and did around 5-8 lol, so if i do these tomorow, what would i do, if i tripped up just carry on until the say minute is over?

Thanks.