Please Scroll Down to See Forums Below hi, im new to the board. Ive been reading alot of other peoples threads and responses. Ok so here is my question. Ive been working out on and off for about 5 years but for the last year ive become more serious. My abs are becoming defined but i cant seem to get lose the little fat pocket on the upper outside of my thights on either side. I work out 5-6 days a week and do 45 minutes of cardio 5-6 days aweek aswell as weight training. My diet is healthy and fairly clean. On an average day i have a protien shake and a bannana and 1 hyroxycut pill and go to the gym for one and half to two hours at the gym. I come home and have 4 scrammbled egg whites with salsa and a bowl of cream of flax (hight protien low carb) with 2 strawberrys and cinnamin. Then a 3-4 hours later i either have some tomato slices and yogart or a granola bar...then for dinner around 8pm ( i work at a bar, i work from 4:30pm until 2 or 3am) i have either a turkey greek salad or a chicken salad or stuffed baked red pepper. or scrammbled egg whites and chicken with hot sauce in a wrap. then late night around midnight i have a yougart and a pink grapefruit. i drink about 15-20 20oz glasses of water a day and i cant seem to tone up that one part and my little bit of love handles. they dont hang over my pants but they are just a little flub there i cant get lose...just wondering if their is any suggestions out there to help me out a little that would great thanks
i need some help
- Thread starter need2tone
- Start date
Shak
New member
It sounds to me like you are doing way too much cardio. Try 20-30 minutes of HIIT cardio 3 days a week max. What is your weight training routine?
Your diet is terrible too, you are not eating enough food, especially for the amount of cardio that you are doing.
Try making these adjustments to your diet:
1 - Where are your fats??? Right now, I don't see any in your diet. Add flax oil, olive oil, nuts, natural peanut butter, just anything to get some EFA's.
2 - Eliminate some of the fruit & yogurt and replace it with fibrous greens and cottage cheese.
3 - Get some more protein from meat or fish throughout the day. Chicken breasts, turkey breasts, salmon, tuna, and pork tenderloin are some good sources.
Your diet is terrible too, you are not eating enough food, especially for the amount of cardio that you are doing.
Try making these adjustments to your diet:
1 - Where are your fats??? Right now, I don't see any in your diet. Add flax oil, olive oil, nuts, natural peanut butter, just anything to get some EFA's.
2 - Eliminate some of the fruit & yogurt and replace it with fibrous greens and cottage cheese.
3 - Get some more protein from meat or fish throughout the day. Chicken breasts, turkey breasts, salmon, tuna, and pork tenderloin are some good sources.
hey thank you ladies,
ok my weight routine...ok one day ill do bi's and tri's and then the next day i do back and chest and then the day after that I do legs and the day after i do legs i do shoulders...now i also do abs almost every day. my wieght training takes about 45 minutes-60 minutes. I train pretty intensly..also dont know if you wanted to know what i actaually do for wieghts just let me know Also if i dont do 45 minutes of cardio 5-6 days aweek i dont feel like im losing any fat....how do i over come that thought???
thanks alot
need2tone
ok my weight routine...ok one day ill do bi's and tri's and then the next day i do back and chest and then the day after that I do legs and the day after i do legs i do shoulders...now i also do abs almost every day. my wieght training takes about 45 minutes-60 minutes. I train pretty intensly..also dont know if you wanted to know what i actaually do for wieghts just let me know Also if i dont do 45 minutes of cardio 5-6 days aweek i dont feel like im losing any fat....how do i over come that thought???
thanks alot
need2tone
need2tone said:
It's all psychological.... you have to just believe and wait and see. Losing fat is about 90% DIET related, not cardio related, not weight training related. Yes, cadio and weights ARE VERY important...but they do NOT make up for a so-so diet. A clean diet that is high in protein will give you great results. You need to be eating every 3-4 hours.
What are your stats? Height, weight, BF%, age, training history..... If you do not know your weight or BF%, then that is a very good place to start. Knowing your BF% will allow you to track progression (or lack thereof!). The scale is not necessarily a good place to track results. Weight is simply gravities pull on you - it makes no account for muscle or fat. Track BF changes, 1x a month using calipers. Use the same person each time for the calipers.
Diet and weight training will be the biggest factors for you. As I said, you should be eating every 3-4 hours. Doesn't matter that you work nights. There is no reason that mid-shift you can't slam a protein shake and shove a chicken breast in your mouth. Your diet is heavy on more simple carbs, things like fruit and non-fibrous veggies. Those are not UNhealthy, in fact they are very healthy, but they will not get you close to being lean. Eating to lose fat and be lean is VERY different than losing fat to be healthy.
If you haven't already, I have some info in the post at the top of this board - Guide to Physique ENhancement. It has some info as well as food choices. ALso, my basic diet is running around here somewhere.... look for the thread called "A Clean Diet...." blah blah by me. It has my dietplan in there.
Also, you are WAY overdoing the workouts. More is NOT better. There is no way on God's green earth that you can train intensely 5-6 days a week for almost 2 hours. Not possible, ESPECIALLY given the foods you are eating. You would be better off changing your cardio to HIIT (High Intensity INterval Training) for 30 min 3x a week. 5 min WU, 20 Min alternating 1min high/1min low, then 5min cool down. If you do this correctly, your ass will be WHIPPED. Alternating days should be weights. ANd one TOTAL rest day. Wights should take about 45 min honestly....
Here is a SAMPLE week...adjust days as you need
Sunday - OFF
Monday - HIIT 30min
Tuesday - Chest/Shoulders/Tri
Wednesday - HIIT 30min
Thursday - Back/Bi
Friday - HIIT 30min
Saturday - Legs, *maybe* 30min EASY walk outside
Let me know if I can help anymore.
hi, thank you so much my stats are im 23...5'3" 127lbs and about 3 months ago i got my bf% checked and i was between 19-20% bf. Ive been training on and off for about 5 years and only the last year become more serious about training. ive played sports all growing up. Thank you so much for your help. It will be a little diffcult adjusting to less work outs but ill defintly give it a go. I will search for your diet plan. thank you very much for the info
need2tone
my stats are im 23...5'3" 127lbs and about 3 months ago i got my bf% checked and i was between 19-20% bf. Ive been training on and off for about 5 years and only the last year become more serious about training. ive played sports all growing up. Thank you so much for your help. It will be a little diffcult adjusting to less work outs but ill defintly give it a go. I will search for your diet plan. thank you very much for the info need2tone
