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Ab Fat

E

eando

New member
ok - 7 months ago my closest friend finally got up off his fat ass and decided to get back into shape.

he is an x college athlete and was always in good shape until he stopped playing ball, got married, and started working long days.

to date, he has lost a tremendous amount of weight, his energy levels are through the roof and he is feeling great about himself again. he is lifting weights 4 times a week and doing at least 30min of cardio 5 times a week. his diet has been solid with a cheat meal once a week.

the problem is he has a gut that he just cant seem to shrink. ive been making his meals and hitting the gym with him so unless he has been sneaking shit food late at night when im not around, i just dont know how to help him lose the monster.

any advice - opinions - would be greatly appreciated...
 
EandO said:
ok - 7 months ago my closest friend finally got up off his fat ass and decided to get back into shape.

he is an x college athlete and was always in good shape until he stopped playing ball, got married, and started working long days.

to date, he has lost a tremendous amount of weight, his energy levels are through the roof and he is feeling great about himself again. he is lifting weights 4 times a week and doing at least 30min of cardio 5 times a week. his diet has been solid with a cheat meal once a week.

the problem is he has a gut that he just cant seem to shrink. ive been making his meals and hitting the gym with him so unless he has been sneaking shit food late at night when im not around, i just dont know how to help him lose the monster.

any advice - opinions - would be greatly appreciated...
Click to expand...
more cardio and water only will help.
 
How about taking a look at the macro nutrient ratios? Also maybe he is not eating enough calories? Sometimes the body won't shed fat if it is constantly calorie deficient. Change the type of cardio he is doing. Rotate maybe between running, eliptical, and bike?

I think change may be the best bet given how quick the body adapts to any outside stimulus.
 
I know the cardio rotates bc i am there to do it with him - and i get bored by doing the same machine day in and day out. as far as the calories - im sure hes not eating enough. when he got back into it he was probably around 240+lbs... i think hes only taking in about 2000-2200 calories per day.
 
It's only been 7 months! You can't undo a bunch on sedentary and poor diet years completely in that amount of time. I mean, you can but it would be tough. I would agree with upping the cals although he's not that far off if he's trying to lose BF. Just tell him to be patient and I'd probably up the cardio to 2x per day.
 
Its hard and i struggle with that problem too although I am seeing minimal results. Think how long it took to get that part of your body like that. Prolly take quite awhile to get it undone. Just try to focus on the results so far. Also I have seen this time and time again anybody have proof but the last part of your body that it takes fat from to burn is the stomach area.
 
forget the cheat meal and eat clean all week, cardio and from all reports lipoflame would be a nice supp for him to try
 
Smaller meals will shrink the stomach itself.
Then just eating clean will get rid of the fat.
 
My advice would be to go to a low carb diet if he isn't on one now. And have him hit cardio for 45 min at least 4x a week as soon as he wakes up on an empty stomach. And he does have to be patient. ECA would also be beneficial to run while dieting.
 
xrsist said:
forget the cheat meal and eat clean all week, cardio and from all reports lipoflame would be a nice supp for him to try
Click to expand...

He did recently order some lipoflame but not to sure what he thought.
 
I agree with what has been mentioned above but would like to add a note.
Do you happen to know if he takes any type of sleeping aid or anti-depressants.
If so many of those pills will cause fat build up in the ab area in men.
 
I agree with slyder that the low carb might be a great approach for him. Definitely shrinks down chest fat and can prime his body to become more of a fat burner than carb burner. And that change can be permanent.

But I would run the low carb 2-3 months experimenting with 30g a day for 2 weeks and then slowly upping to a max of 100 per day and see how he feels and responds etc.

Then if that diet becomes cumbersome you can go back to a clean balanced approach but by slowly upping carbs again. Still I don't think the average weight lifting/cardio guy needs more than 200 or 250g per day.

Cardio uses much more glycogen than lifting but since he isn't concerned with performance, only esthetics, it doesn't matter as much. Although there is evidence that performance can be better on low carb - high fat then a traditional diet.

Cardio on an empty stomach may or may not be helpful. On low carb, probably not necessary.

Oh yeah and you can alternate two a days like two weeks on two weeks 1 per day. Give his body a chance to recoup.

Slyder190 said:
My advice would be to go to a low carb diet if he isn't on one now. And have him hit cardio for 45 min at least 4x a week as soon as he wakes up on an empty stomach. And he does have to be patient. eca - ephedrine - caffeine - aspirin - ephedrine - caffeine - aspirin would also be beneficial to run while dieting.
Click to expand...
 
st8grad said:
How about taking a look at the macro nutrient ratios? Also maybe he is not eating enough calories? Sometimes the body won't shed fat if it is constantly calorie deficient. Change the type of cardio he is doing. Rotate maybe between running, eliptical, and bike?

I think change may be the best bet given how quick the body adapts to any outside stimulus.
Click to expand...



I agree with everything said so i'll only ad this, as far as cardio is concerned you need to change the type of exercise every 8 weeks because your body becomes used to that type of physical strain. I personally would go about 5 weeks just to be certain and yes water should be his only fluid intake.

Best of luck to him Bro! :Chef:
 
I know that his sleeping patterns are off bc of his job schedule always changing. He has taken melatonin in the past but not sure if taking anything now.

Thanks for all the input - Im gonna have him sign on to the forum so he can take a look what everyone has said.
 
I think slat said it the best. I noticed when I stopped eating 2 chicken breasts and a cup of rice down to 1 chicken breast and a half cup to a full cup of rice and some veggies my stomach shrank. But sometimes I cant help myself like this morning and I had 2 bowls of cereal and 8 low fat pancakes for my cheat breakfast lol :P

Sometimes ya just feel like ya got a hole in ur leg or somethin.
 
i disagree with the low carb idea.....

if your trying to lean down, get your diet in check... this may not be the best for everyone but when i am cutting, my diet is 70-80% water rich foods. i follow the following:

the most water rich food are fruit;
FRUITS: there are four types of fruits--
1. SWEET-- bananas, dates, persimmons etc.
2. MELONS- cantelope,honey dew, watermelon, etc.
3. ACID- grapefruit, orange, blackberries, pineapples,strawberries, etc..
4. SUB ACID- apple, apricot fresh cherries, grapes, etc.

you should not eat fruits at the same time as other types of foods because they are digested with different stomach juices as other foods and this causes them to not digest properly and rot causing indigestion and gas.. also you will not absorb these nutrients properly and completely.. which means wasted food.

The next group in order of highest water content foods is:
NON-STARCHY VEGETABLES:
green beans, lettuce, mushrooms,spinach, celery, cucumber, egg plant, etc.

these can be eaten with proteins or starch/carb foods because they use the same digestive acids to be digested and put to use by the body.

next group is your STARCHY/CARB foods:
beans,breads,cereals, potatoes,etc..

next is your PROTEINS:

cheese, coconuts, eggs, fish, fowl, beef, milk, nuts, olives, nut butters, yogurt, etc..


then your FATS:
avocado, butter, olive oil, etc.

...

I listed all these because when I am trying to lean up without losing muscle, i eat mostly the first two groups because the more water rich foods you eat the faste your metabolism goes... i eat fruit always by itsself so i wont slow down.. but if you do throughout the day fruit for your first three meals, non starchy veggies for your fourth and a small protein/ starchy for your fifth meal, you WILL trim up...

the faster your body burns the more energy and health you gain.. so as you trim down you will speed up and reduce the aging factor.. I PROMISE>


Thank you and I hope this helps,, it helped me lose over 30 lbs of fat before i started to bulk...

if you keep your intake at 70-80% of the top two categories. i guarantee you will lose the gut fat.

EGO!
 
Wow I am gunna try that this spring/summer to try and lean up. How come the more water rich foods you eat the faster your metabolism goes? What makes it do that?
 
the energy is more readily available to your body to use with shorter diggestion times and thoroughness of digestion.... its like test testosterone propionate, the test is more available to you immediately than with lets say testosterone cypionate, or enan.. or say test susp(water) vs. test e(oil=fat)

the faster your body burns this energy the more it goes to your stored energy= fat.

when i am leaning up after a cycle with this diet I ALWAYS am bouncing off the walls with excess energy.... it helps you to be sharper mentally too.
 
i just cannot get rid of the fat under my belly and love handles for a looooong time, I should do a strict strict diet myself... my fucking bellie drives me nuts..
 
EandO said:
I know the cardio rotates bc i am there to do it with him - and i get bored by doing the same machine day in and day out. as far as the calories - im sure hes not eating enough. when he got back into it he was probably around 240+lbs... i think hes only taking in about 2000-2200 calories per day.
Click to expand...

I am a 140 lb woman (off season) and I lose weight on those calories with training.

I think you are starving him into holding on the fat.

You need to work out his basal metabolic rate, and not drop the calories below that, mine is usually around 1500-1600 kcals/day.

There are threads related to this, I would do the calculations
 
tatyana_zadorozny said:
I am a 140 lb woman (off season) and I lose weight on those calories with training.

I think you are starving him into holding on the fat.

You need to work out his basal metabolic rate, and not drop the calories below that, mine is usually around 1500-1600 kcals/day.

There are threads related to this, I would do the calculations
Click to expand...


the diet i stated above is by no way designed for a bulking or even daily maintained diet when trying to increase any gains.. it is strictly for really cutting up,, the reason is the efficiency and SPEED of your metabolism is raised to such a level that fat cannot stay-- especially if you are doing cardio-- it is like the effect nectar has on a hummingbird--- ever see a fat hummingbird?? once you have a cut you want to maintain or when you wanna bulk OF COURSE go back to a different diet... but it guarantees cut, energy, and speed of metabolism to all raise throught the roof
 
ego boner,

So basically 5 meals, the first 3 fruit, 4th non starchy vegetable, and 5th protein?


There's hardly any protein in that diet? What about fat?


Im no expert, thats why im trying to figure your method out, because i would love to try it.


Im interested in the anti-aging effects to.


Mabye you could post some more info for me, or send me a PM?


I want to trim up a bit, like loose 10-12 pounds of bodyfat only.



Thanks!
 
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