My Belly.....

[Robb]

....is massive. Serious.

Bout time I sorted it out. Put on some serious weight over Christmas, standard. But my huge appetite hasnt gone and Im finding myself always hungry therefore always eating. I cant just stop eating as if I get hungry and dont eat, I get a headache and I dont have time for headaches as I have to work/browse saxp.

Also, having a long working day, a girlfriend and a social-life I ideally dont wanna be joining them gym.

So Im thinking, are there any excercises that will cut my gut. Like maybe doing 5000 sit ups before bed, press ups, got a chin up bar aswell down from the loft the other day. Wouldnt even mind investing in one of those head zimmer frame things you use for sit ups if they are any good?

Rep for good answers or if I happen to think your cool...Thanks....

[Jacko]

lolz at robb having a wee belly.

how do you feel about jogging?

You will need to cut down on the shit foods, and swap fizzy pop for water.

as for the rest, crunches, pull ups, push ups in the morning as soon as you get up will boost your matabolism for the rest of the day.

[Robb]

Its true, Im shocked. I think puberty has finally caught up with me.

Yeh wouldnt mind jogging to be fair. Just for how long? Also did have a football career ending injury in the form of shin splints so running on concrete isnt my fortay. And Im not gonna fool myself, theres no chance Im doing it before work.

Shit food is a no no. I cant stop eating shit food as I dont actually like anything else. Fizzys I probably could, I currently only have one small bottle of Dr Pepper for a quick sugar boost before lunch but I spose I could knock that on the head. For the rest of the day its water or orange juice.

What the cluck is a rest crunch? And how many sets/insert technical gym word here/reps/times do i have to do it?

[Jacko]

just a crunch lol.

do about 4 sets of 20. and maybe 4 sets of 20 leg raises.

pull ups mightbe harder as your fat and wiegh loads, so 3 sets of as many you can do. probs about 5 each time.

push ups 3 sets of 20 ish again.

jog on grass then for a few mile every other day.

you will se a vast improvement quicker if you go jogging tbh.

[quadcamv6]

Do you have a bicycle? I have bad shin splints too caused by skipping - not skipping for girls - skipping for boxing.

Anyway, I don't run really. I use the stepper machine in the gym, or cycle.

Its completely up to you. I like how your are honest enough to say you won't give up shit food - not like most people who pretend they will and then don't.

Anyway, my advice;

Cut down your total food intake for the day - but split this smaller amount into more "meals". By eating more regularly you will keep the hunger away.

Jacko's right - exercise in the morning as you will get more benefit. But evening's fine if that suits you better.

[Robb]

Originally Posted by Jacko

just a crunch lol.

do about 4 sets of 20. and maybe 4 sets of 20 leg raises.

pull ups mightbe harder as your fat and wiegh loads, so 3 sets of as many you can do. probs about 5 each time.

push ups 3 sets of 20 ish again.

jog on grass then for a few mile every other day.

you will se a vast improvement quicker if you go jogging tbh.

Living in the concrete jungle it would be quite hard to get a decent few mile run on nothing but grass, unless your implying I garden hop?

I dunno what a crunch is? Serious. There used to be crunch bars, white chocolate ones, they were well nice....

Again with leg raises. Sound pretty self explanitory but how?

Originally Posted by quadcamv6

Do you have a bicycle? I have bad shin splints too caused by skipping - not skipping for girls - skipping for boxing.

Anyway, I don't run really. I use the stepper machine in the gym, or cycle.

Its completely up to you. I like how your are honest enough to say you won't give up shit food - not like most people who pretend they will and then don't.

Anyway, my advice;

Cut down your total food intake for the day - but split this smaller amount into more "meals". By eating more regularly you will keep the hunger away.

Jacko's right - exercise in the morning as you will get more benefit. But evening's fine if that suits you better.

I actually do have a bike, a shit hot Specialized one at that. But my old man has it, well he should do....I will text him now and ask about that.

Ok so your saying i should eat little and often? So just take what I would usually eat, which I take into work anyway, and jus split it? Shall I list what I eat?

I could probably squeeze in a few manual excercises before work if I tried, if not before bed is best bet as I struggle to get to sleep straight away. That would get rid of any energy that might be left....

[quadcamv6]

Yes;

Eating often is generally better, for adding muscle OR losing fat. The body will respond better if it recieves food more often.

In my case, I would eat alot and often. In your case you want to cut it back a bit, and make it often.

I think its the hunger thats killing you? Eating often (every 2 hours) will solve this.


A crunch is just a sit-up. Lie on the floor, knees bent, arms across chest, and situp so your arms touch your thighs.
Leg raises can be performed on the floor too. Lie completely flat, and keeping your knees locked, raise your feet up to 90 degrees.

Simple enough exercises.


Can I add though, as a general point;

You cannot lose body fat, from just one area of your body. So, doing loads of situps will NOT have the effect of you losing fat from this area and nowhere else. Fat is lost in an even percentage across the whole body.

This is why, to get rid of that gut, you need to adress the diet and the exercise. But don't be fooled into thinking, all you need to do is a few thousand situps every week. It won't happen.


Yes, why not post the diet and that will give us an idea of what were talking about!

Cheers,

Nathan

[Robb]

Cheers Nathanel,

Right, Robbs daily shit intake:

Breakfast,

4 Piece of Toast, with butter.
1 Pint of Real Orange Juice

Lunch,
2/3 sandwhichs (6 pieces of bread) OR 4-5 Rolls. Usually filled with cheese, sometimes ham.
1/2 Packets of Crisps, usually standard Walkers Prawn Cocktail or Hula Hoops.
Chocolate Brownie from Tesco.
Few Jaffa Cakes
Bottle Of Dr Pepper

Mid Afternoon,
1/2 Packets Of Crisps
Few more Jaffas

Home - Dinner,
Pint of Orange Juice
Something like Pizza, Chicken Kiev. Steak and Chips, Chicken Fajitas(minge) without the peppers and stuff, just the seasoning if mums cooking.

Then maybe a bag of crisps again.

Then throughout the day I probably would have consumed 2 litres of water.

[Jacko]

fat bastard.

too much shit tbh. eat healthier snacks would be a major starting point.

[Robb]

Originally Posted by Jacko

fat bastard.

too much shit tbh. eat healthier snacks would be a major starting point.

no point just saying that you freak.

suggestions please.

[Jacko]

i guess your not a fruit eater?

what about cerial bars?

low fat yogurt?

[Fredward]

Fruit works but is very expensive!

Rules I stick by:

If you think you are hungry, you probably aren't, more likely you need water. Have 300-500ml of water and then eat if you are still hungry in 30mins. I keep a big bottle of water or squash with me most times, I take a drink every 10mins or so, keeps the hunger at bay. Don't eat carbs after 1pm, stick to meat, veggies, fruit, salad. When you do eat carbs, look for complex carbs, like wholegrain bread, wholewheat pasta. These are less refined and although still a carb, they contain HEAPS more fibre and nutirents. White bread and pasta suck the big one. Wraps instead of sarnies are good too.

[quadcamv6]

Originally Posted by Robb

Cheers Nathanel,

Right, Robbs daily shit intake:

Breakfast,

4 Piece of Toast, with butter.
1 Pint of Real Orange Juice

Lunch,
2/3 sandwhichs (6 pieces of bread) OR 4-5 Rolls. Usually filled with cheese, sometimes ham.
1/2 Packets of Crisps, usually standard Walkers Prawn Cocktail or Hula Hoops.
Chocolate Brownie from Tesco.
Few Jaffa Cakes
Bottle Of Dr Pepper

Mid Afternoon,
1/2 Packets Of Crisps
Few more Jaffas

Home - Dinner,
Pint of Orange Juice
Something like Pizza, Chicken Kiev. Steak and Chips, Chicken Fajitas(minge) without the peppers and stuff, just the seasoning if mums cooking.

Then maybe a bag of crisps again.

Then throughout the day I probably would have consumed 2 litres of water.

Yea, sort of what I had imagined. TBH, it's not that bad. I mean, certainly not as bad as some diets I've seen posted on my forum.

So, we are looking here at 3 big meals IE Breakfast Lunch and Dinner.

It will help no end, so split these 3 meals into 6, assuming that this is do-able with work?

There are many things which you could do to address the total calorie intake. Once we have a lower total intake, you can split this 6 ways, and then see how you get on.

Lets stay relaistic, so I will try to be in terms of my suggestions.


Porridge is a great start to the day. When bodybuilding I ate readybrek. Central heating for kids. But, assuming you hate this, or love toast, you could keep the toast.
But, we could make it wholemeal. You could buy some low fat butter, like lurpak light. This would defo make a dent on that calorie total. The OJ pint is fine - though if I drank a pint of OJ in the morning I would be pissing every 20 until lunch.

Lets assume you always eat white bread, then your breakfast and lunch just contains high GI carbs and fats. Ie, the white bread, the butter, the crisps, the cheese. All this stuff will be absorbed by your body very quickly, and excess calories may be stored as fat.
So, going with wholemeal bread again - maybe some light mayo, or the light butter, with low fat cheese. This does exist, contrary to popular belief. Sainsburys do a 3% fat cheddar which tastes very nice. Alternatively you could introduce some healthier ingredients, ie tomatoes, lettuce etc, to combine with the cheese. Why not just one sandwich?

Keep the brownie or the jaffas, but lose one of them ( I mean lose ALL of the jaffa cakes, not just one of them. Or the brownie). Lose the DR pepper, if you can. Drink some juice or water, or, milk ?

That should be a good enough meal, and if you wait another couple of hours, you could eat a similar meal again, ie, one sandwich and this time instead of eating the brownie, enjoy your first packet of crisps. Plently of low fat options exist nowadays. Like snackajacks.

If you feel like a sneaky snacky why not eat a banana?

Fredward is right, you could completely avoid carbs after a certain time. Most people I knew who did this, did so after 3pm. That means your dinner would be carb free, but I would still include rough low GI carbs like broccoli.


Basically, yes, like fredward says, drinking more can help give a sense of fullness. Also, there are foods which are not "calorie dense", and these are good to go for. This is because they make you feel full (because your stomach IS full) but they don't contain many calories. We are basically talking fruit and veg. Broccoli, colliflower, carrots etc.


IMO, fruit and veg are very cheap - definitely if you compare them to chocolate bars and crisps.


Basically, plug your way through your diet. For every food, see if there is a similar, but lower calorie alternative. If not, lose it. Consider swapping some of the crisps etc, for healthier alternatives, and go for the less more often plan.


Hope this helps a bit. Not the advice I would normally give out, but anyway.


Cheers,

Nathan

[Robb]

Originally Posted by Jacko

i guess your not a fruit eater?

what about cerial bars?

low fat yogurt?

Can eat fruit but its usually more hassle than its worth. By the time I get into work any fruit has been battered to an unedible state.

could eat cereal bars easy peasy. but what ones? Id go for the ones covered in chocolate.

and who doesnt like yoghurt?

Originally Posted by Fredward

Fruit works but is very expensive!

Rules I stick by:

If you think you are hungry, you probably aren't, more likely you need water. Have 300-500ml of water and then eat if you are still hungry in 30mins. I keep a big bottle of water or squash with me most times, I take a drink every 10mins or so, keeps the hunger at bay. Don't eat carbs after 1pm, stick to meat, veggies, fruit, salad. When you do eat carbs, look for complex carbs, like wholegrain bread, wholewheat pasta. These are less refined and although still a carb, they contain HEAPS more fibre and nutirents. White bread and pasta suck the big one. Wraps instead of sarnies are good too.

Yeh good idea. I have a 2litre bottle of water with me at most times of the day so I'll try and chug through that.

Dunno if I can stick to that no carbs after 1PM though, haha...

Cheers.

Originally Posted by quadcamv6

Yea, sort of what I had imagined. TBH, it's not that bad. I mean, certainly not as bad as some diets I've seen posted on my forum.

So, we are looking here at 3 big meals IE Breakfast Lunch and Dinner.

It will help no end, so split these 3 meals into 6, assuming that this is do-able with work?

There are many things which you could do to address the total calorie intake. Once we have a lower total intake, you can split this 6 ways, and then see how you get on.

Lets stay relaistic, so I will try to be in terms of my suggestions.


Porridge is a great start to the day. When bodybuilding I ate readybrek. Central heating for kids. But, assuming you hate this, or love toast, you could keep the toast.
But, we could make it wholemeal. You could buy some low fat butter, like lurpak light. This would defo make a dent on that calorie total. The OJ pint is fine - though if I drank a pint of OJ in the morning I would be pissing every 20 until lunch.

Lets assume you always eat white bread, then your breakfast and lunch just contains high GI carbs and fats. Ie, the white bread, the butter, the crisps, the cheese. All this stuff will be absorbed by your body very quickly, and excess calories may be stored as fat.
So, going with wholemeal bread again - maybe some light mayo, or the light butter, with low fat cheese. This does exist, contrary to popular belief. Sainsburys do a 3% fat cheddar which tastes very nice. Alternatively you could introduce some healthier ingredients, ie tomatoes, lettuce etc, to combine with the cheese. Why not just one sandwich?

Keep the brownie or the jaffas, but lose one of them ( I mean lose ALL of the jaffa cakes, not just one of them. Or the brownie). Lose the DR pepper, if you can. Drink some juice or water, or, milk ?

That should be a good enough meal, and if you wait another couple of hours, you could eat a similar meal again, ie, one sandwich and this time instead of eating the brownie, enjoy your first packet of crisps. Plently of low fat options exist nowadays. Like snackajacks.

If you feel like a sneaky snacky why not eat a banana?

Fredward is right, you could completely avoid carbs after a certain time. Most people I knew who did this, did so after 3pm. That means your dinner would be carb free, but I would still include rough low GI carbs like broccoli.


Basically, yes, like fredward says, drinking more can help give a sense of fullness. Also, there are foods which are not "calorie dense", and these are good to go for. This is because they make you feel full (because your stomach IS full) but they don't contain many calories. We are basically talking fruit and veg. Broccoli, colliflower, carrots etc.


IMO, fruit and veg are very cheap - definitely if you compare them to chocolate bars and crisps.


Basically, plug your way through your diet. For every food, see if there is a similar, but lower calorie alternative. If not, lose it. Consider swapping some of the crisps etc, for healthier alternatives, and go for the less more often plan.


Hope this helps a bit. Not the advice I would normally give out, but anyway.


Cheers,

Nathan

I could split it into 6 tbh. I usually first eat at about 8, but my journey to work takes an hour. So maybe a bowl of porridge/toast and OJ before I leave and then something when I get into the office, no idea what though. So theres 2 of 6 meals there.

I can handle wholemeal bread aswell, no drama. What about that best of both, thats usually in the bread bin at home. And I could do this fat reduced cheese aswell. Even philedephia light, cream cheese if thats not fatty.

Consider the Dr Pepper gone, I left it at home in the fridge.

Then lets say 1 or 2 sandwhich around 12oclock and a packet of crisps, few jaffas OR half a brownie then 1 or 2 more about 2 with a packet of crisps and a few more jaffas OR the rest of that brownie. So theres 4 of 6 meals.

As for crisps Ive started on the Walkers Baked, 70% less fat and 100 less calories, and they actually taste nicer IMO.

Bananas get mauled into submission on my journey to work, tesco do these little packs of grapes, could have a sneaky pack of them every now and again.

My problem is I usually get tired (siesta syndrome) at about 3/4 oclock so usually have to eat again around then. And on the drive home Im asleep at the wheel again by 6 oclock so usually much a pack of Fruitella or something to keep me awake.

Then when I get in should I snack or should I try and eat dinner earlier and then snack later? However a snack is usually crisps, which is carbs right?

I can eat fruit, but veg is off limits tbh.

Much Appreciated.

[Ruddy]

Robb = Beaut the way I are tbh. Much Love Anto_Saxo......

Join a gym you fag. We all work, we all have girlfriends etc, whats an hour out of your day for a quick blast?

Come on G-Thang you know your adopted older brother makes sense....

[Robb]

Nearest decent gym is 15 minutes away, with a few shit ones in between. We are talking at least 2 hours to get there, work out, shower, go home.

2 hours that Robb simpley doesnt have. Also Im not trying to turn into a gym freak, just want to be a little bit fitter and a little thinner, you know how it goes, well...........

[srcnix]

Hi Rob.

10 days ago I started a core plan Weight Watchers diet while taking Silver Slimming Pills. I have also been to the Gym once, but plan to go three times a week starting Monday.

By doing the core plan diet on Weight Watchers, taking these pills and exercising I have lost 5 pounds so far. Target weight loss by the end of the month: 9 pounds and 12 pounds a month for the following 3 months - getting me from 180 pounds down to 140 pounds (10 stone).

[Fredward]

Robb, plans look good but you aren't being nearly hard enough on yourself!

Your meals seem okay, just snacks letting you down. Crisps? You must be able to think of another tasty snack which is lower in carbs and saturated fats? An oats and berry bar? At least that has protein and is rich in nutrients, crisps are empty calories. I used to like raw carrots and maybe a humous dip as a quick snack option, easy to stick in your bag. And for the drive home, some fruit (bananna would be ideal) to give you a natural sugar hit. And as for the bread, best of both is probably better than normal white, but a bit gimmicky, something with some real oats and seeds in/on it would be best, some real roughage!

Your chocolate is also a bit of a let down, try and save it for your 'cheat days' when you allow yourself stuff which isn't great for you, just once or twice a week to keep you motivated. Chocolate is also crammed full of carbs hard to believe - as well as saturated fats and sugar.

P.S You can buy awesome bananna guards one eBay, they keep your bananna nice and unbruised and you can chuck it in your bag without hassle. But please; please be careful who you show as it looks like a giant yellow dildo and some immature people may frown upon it!

[yeahbuddy]

dont drink fruit juice unless youve just workout because it just tursns basically straight to fat

[Dizzy]

Lol, no wonder you are fat - you eat nothing good at all.

First off You need to realise there is no way of targeting belly fat in an exercise. If your body wants to burn fat then it will remove it from where ever it decides it wants to. Plus 'core' exercises such as situps and crunches are awful for any gains, they actually fuck your spine and its clinically proven.

Heres a list of all Foods you need to avoid if you wish to shed belly:
Bread, all types.
Rice, all types.
Pasta, all types.
Fruit juice's, all types.
Full sugar fizzy drinks.
Dairy produce, all types.
Breakfast cereals, all types.
Cereal bars.
Crisps, biscuits and sweets.
Junk foods.

Basically if you wish your body to give maximum fat loss, you need to eat what humans are supposed to eat as determined by nature. So if we go back in time to the caveman days, or just before processed grains came about - We ate a diet that consisted of: Meat, nuts, berries, fruit and vegetables. Nothing else was available, and consequently thats all our bodies are designed to be able to digest properly.

So to summarise, the foods you choose to eat should consist of either Meat, fish, eggs, nuts, berries, fruit and veg and for low GI carbs, a little oatmeal and few potatoes wont do you any hard either.

Now i appreciate you have busy schedule, but no one in the world is too busy to take care of their own health. If you have time to butter bread for sandwiches then you have time to whip up some oatmeal or prepare a salad. Protein shakes are also a very good way of maintaining satiety whilst being devoid of all the crap, assuming you buy a good brand. So utilising those for a fat loss diet is also handy.

A Sample fat loss diet i would give to someone who runs a busy schedule would look something like:

Meal one: 3 eggs scrambled, 3 rashers of bacon, one apple.

Meal two: Protein shake blended with a TBSP of peanut butter.

Meal three: Tuna salad, with sweetcorn, shredded beetroot and seasoned with olive oil.

Meal four: Protein shake blended with a handful of blueberries.

Meal five: cooked lunch meat (steak, chicken, lamb etc) with steamed veg, handful of new potatoes and gravy to taste.

Meal 6: Protein shake, blended with one TBSP of peanut butter.

Keep that up for 6 days a week, then pick one day a week where you are allowed to replace 2 of those meals with anything you desire, such as pizza or a burger etc.

Id also look at getting hold of some T5 fat loss aids.

As far as exercise goes, get yourself a barbell and dumbell set with 50kg of weights for about £50 from argos, and a £5 ab wheel then when you have them ill give you a home workout plan.