Need Diet Critique

[Warrior]

Ok guys, im going to be completely honest here.......Im Fat.......My whole life i have been overweight and i am sick of it. I have never really had a problem with it, i even spent the $150 for a Warrior Fatboy (shaft) a year or two ago.. :agree: -Like i said, never had a problem... Untill recently... I lost a great spot on my team this year because i was not fast enough.. I have the stick skills, the scoring ability, the knowledge of the game and rulebook to be a starting player but my coach cut my time a lot because i was not fast enough. I KNOW when i lose weight i will be faster, my legs are in great shape with barely any fat on them, its my upper body that sucks.

So im going on an all out diet to get down to a better weight. Heres a little about me;

Height-5'7"
Weight-190ish..
Build-Stocky with broad shoulders
Usual calorie intake daily-2500 ( pre diet)
Resting metabolic rate-2000

I am trying to drop 30 pounds...Heres my diet/workout plan..please critique it and tell me if it is good and what can be improved.

8:00 -wake up
take multi-vitamins/fiber shake

8-9 -prepare daily meals/snacks.

9:00 -
2 Whole hard boiled eggs
1 cup fresh baby carrots
3 glasses of water ( 1 before, 1 during, 1 after)

9:30 - 2 mile walk on treadmill

10:15 - 11:30 - wallball and shooting drills in backyard.

11:45 -
2 cup steamed greens (usually spinach, peas, or broccoli)
1 glass of water (during)

2:00 - depending on the day either
a- grilled chicken/turkey breast on wheat bread ortortilia (sp?) shell with tomatoes/lettuce
3 glasses of water (1 before, 1 during, 1 after)
1/2 cup steamed greens

b- solid white tuna, no mayo on wheat bread or tortilia (sp?) shell with lettuce, and olives
3 glasses of water (1 before, 1 during, 1 after)
1/2 cup steamed greens

4:30 - Protein shake made with ON Gold Standard 100% whey protein/2% milk

6- Grilled turkey breast diced and mixed with side salad and 2 glasses of water. No dressing.
3 glasses of water (1 before, 1 during, 1 after)

8:00 - 2 mile jog on treadmill
200 crunches
200 situps
200 pushups
25 pullups

1 tablespoon peanutbutter

shower.. bed


So what do ya think? Am i on the right track to weight loss or dissapointment?

[zim]

Only thing that i'd drop would be the protein shake and maybe the peanutbutter.

High in fat and you don't really need to protein if you're trying to slim down.

[Formerlaxdemon]

No need to get rid of the Peanut Butter Warrior.

I would add some bananas though and more fresh fruit to that diet.

What would also help would be something like that Body by Jake Ab Scissor Ultra which is designed to work out your mid-section. A friend of mine got one, and I laughed at him for it, I just hung out with him two days ago and he has been using it for a month in preparation for his wedding next month, and he looked like a different man. Heck, I want one now.

[laxpro]

First of all, where are fruits, you have got a lot of variety with the veggies, but no fruit. I know fruits have a little bit of sugar, but it is still good to get them in your diet, they weren't put into this world for nothing so try adding some apples, bannanas, berries, or even a fruit salad.

For your shake (if you decide to keep it in your diet still), I would recommend 1% milk or even skim.

And I agree, definetly try the AB Lounge thing, it does work.

Good luck with you diet.

[longsticklax124]

if your really trying 2 loose weight and thin out your midsection i'd add more cardio.

[bloodilax977]

You should not be doing 200 crunches, 200 situps, 200 pushups, and 25 pullups daily. That will hurt you a lot more than help you, working out like that without a substantial recovery period.

[Diesel4958]

I personally wouldn't recommend bananas but itstead apples (more fiber lower GI). Keep the protein shake and peanutbutter more protein means less hunger. Drop all sugar it s not needed. I'm fairly impressed with your diet I think it will work for a while untill you get closer to your goal then you may need to get a little crazier. Whats the beakdown of one day add up to? Calories protein and fat? If carbs and fat are too hi you could cut out the milk in ur Protein shakes and just take them with water. Good job bro, and good luck.

[Warrior]

I'll add some fruit..I was thinking my 11:45 was a bit thin, and i'll try to focus on fruit concentrated shakes with water... I havent broken down the fat/protein/carbs yet, but the calories are right around 1900 but it varies with the day. Today i ended up having wheat rice with steamed veggies and a side salad for my 2:00 and im just having a water shake which only uses half a scoop of the protein powder.

I'll keep a diary and at the end of my lacrosse camp next week ill post my 2 week results.

[thebrettness]

Good luck Warrior. I'm on a diet kind of too, but I'm trying to gain weight.

[demongoalie]

You should do your jog/crunches/pushups.... earlier on in the day so that you have a real meal after it, not just a tablespoon of pb.

[franks2089]

Stay on a 40/40/20 protein, carbs, fat ration.
Count your calories take in 500 cals cals less per day then you were.
Do HIIT(sprint intervals) instead of regular cardio.
Try to have your biggest meal be breakfast.
Extremely low carbs after 5:00

[pantherLax]

How many weeks are you going to live like this?
If you go many weeks like this, i have total respect for you. If i did that, i would kill myself, its too constricting, limiting for me, and i eat healthy and at a good wieght.

Good luck, i hope you make it.

[Delducks36]

when youre doing your abdominals you dont want to be over doing it with the 200's maybe lower it some, and also for lacrosse especially you want to have very good obliques so add in crunches where you go to your left and right

[Warrior]

Im proud to say first day is down and i stuck to my plan very well..

Breakfast was right on, and so was my 11:45, I added 1/2 cup of wheat rice to my 2:00..
My shake was 20 raspberries 1 banana..my protein powder and water..Bare essentials.

And for my 6:00 i had grilled turkey breast sliced on my meat slicer (best purchase ever) and wrapped in a 100% wheat wrap with 1/2 teaspoon mustard.

Only did 100 of each of my abdominal workouts and pushups, and i do always work on my obliques...i mix up my crunches to be 50 regular, 50 left side, 50 right side, 50 just leg raises so it works out great. Though today i also walked a mile, ran a mile, and played lacrosse for an hour with my friend.

Then i also took your advice and had another wrap at 8:45.


I had a good day..Tomorrow my alarm is set to 8:00 and im going to do it again..

Thanks for all the help guys. I appreciate it.

Day 1 weigh in (this morning)-194.6

[Delducks36]

just one more thing did you check the ingredients on the 100% wheat wraps to see if they were actually made out of 100% whole wheat. i was wondering because there are some breads that i have to check to make sure they are a 100% whole wheat and not wheat flour.

[laxpro]

For your fruit shake, you can also try putting OJ instead of water. Good Vitamin C. :naughty:

[holyschnikes101]

You sir, are a hero. I am trying to lose a little bit of weight. At the beginning of the lax season, I was 5 foot 1, 12 years old, and I weighed a grand total of 138 pounds. ( I know. Shut up everyone) The whole season I have just basically cut down all the unneccessary stuff and RAN! I ended up where I am now, at 5 foot 2 inches, still 12, and 118 pounds. I am still trying to lose weight. My ultimate goal is double digits, but that might not be realistic. I am going to try a revised version of your diet thingie.

Good luck Warrior. I hope everything goes great.

P.S. What is your mile time? Maybe we could find something to help you improve it, other than losing weight.

[laxpro]

double digits? that is a bit small, even for 5'2" and being 12. I am 5'3" and about 105 and I still consider myself very skinny.

[homerralphs]

I would reccommend extremely low carbs for a few weeks. Go with high fat-Low carb everything. Eat eggs, meat, cheese, and water. And nothing but that. After a couple weeks of that then you can add carbs from fruit and vegetables. Eat how nature intended us to eat. Eat like a caveman.

I usually cook alot of food in one day to last a week. Buy some food and cook it all and have it in the refrigerator ready to be re-heated and eaten.



Read these couple of articles:
http://www.t-nation.com/readTopic.do?id=1138762
http://www.t-nation.com/readTopic.do?id=1141913

[HRLAXER]

hey warrior good luck man!

you are built alot like me (5'8" 200lbs, stocky) but maybe more muscle... i dont know

i wish i had the juevos to diet.. but i like food

[Diesel4958]

For your fruit shake, you can also try putting OJ instead of water. Good Vitamin C. :naughty:

also a lot of sugar and excess calories. It's called a multi.

[JaxLax30]

[QUOTE=holyschnikes101] I ended up where I am now, at 5 foot 2 inches, still 12, and 118 pounds. I am still trying to lose weight. My ultimate goal is double digits, but that might not be realistic. [QUOTE]

That may not be realistic depending on your build. I have friends who are 5'2"-5'3" and are around 115 lbs. and it seems like a pretty good weight. I'm actually 5"3' and 94 lbs, but I come from a line of skinny, white boys and I'm proud. :roll:

Good luck dieting Warrior! I only see a couple (what I think are) flaws in your diet.
-Don't work out too much. Doing it too much can be bad for you.
-Every once in a while you have to let yourself have a small treat of something bad. That doesn't mean all the time. But you can just have a little bit of it. If you allow your self to have a bite, and you will satisfy your craving. :clap:

[ohlax51]

well i honestly admire the effort you put in to planning this out, if you follow you regimen i can easily see you reaching your goal and maybe even surpassing it. Oh and one thing dont overtrain without proper rest or not take in enough protein for the sake of losing weight, losing weight at the expense of losing muscle is never good for an athlete.

[Diesel4958]

[QUOTE=holyschnikes101] I ended up where I am now, at 5 foot 2 inches, still 12, and 118 pounds. I am still trying to lose weight. My ultimate goal is double digits, but that might not be realistic.QUOTE]

That may not be realistic depending on your build. I have friends who are 5'2"-5'3" and are around 115 lbs. and it seems like a pretty good weight. I'm actually 5"3' and 94 lbs, but I come from a line of skinny, white boys and I'm proud. :roll:

Good luck dieting Warrior! I only see a couple (what I think are) flaws in your diet.
-Don't work out too much. I used to do it and it makes you so sore and it's easy to pull a muscle.
-Every once in a while you have to let yourself have a small treat of something bad. That doesn't mean all the time. But you can just have a little bit of it. If you only eat healthy you might start craving donuts, sundaes, etc. If you allow your self to have a bite, you will be happy. :clap:
working out, or lifting is crucial to looseing weight. If you are sore that is most likely due to being poorly conditioned. I disagree a say start lifting bro and add in some HIIT training later on. Also I personally like being really strict only cheat if you honestly have no other coice (out to dinner with the fam) or keep on truckin' bro, I personally over eat when I cheat.

[PBlax]

no offense but your not gonna loose weight on that diet. mabey a few lbs but nothing noticeable.

You need to have an intense cardio work out. I would recommend joinning your schools football team or something and condition with them.

[the wister]

Make sure that you are not eating the egg yolks in your boiled eggs. They're all fat and cholesterol and add nothing to your diet that you need. You could throw some milk and oatmeal in there as well, and make sure that they are skim and cold steel cut, or rolled, respectively.

Also, walking two miles is probably not your best choice. If you play lacrosse, than you're obviously used to more strenuous activity. Try jogging instead for one mile.

[homerralphs]

I'm telling you. No carb- high fat diet. Eat nothign but meat, cheese and eggs. Your body uses carbohydrates for energy and you burn carbs. If you do not have any carbs in your body then your body will use fat for energy THUS burning fat.

[Diesel4958]

I'm telling you. No carb- high fat diet. Eat nothign but meat, cheese and eggs. Your body uses carbohydrates for energy and you burn carbs. If you do not have any carbs in your body then your body will use fat for energy THUS burning fat.
High fat? WHAT!? No I beleve you mean high protein similar to the atkins, yes very effective, but I do not recommend high fat at all its a good way to get fat. Hugh protein is what I live by.

[Delducks36]

High fat? WHAT!? No I beleve you mean high protein similar to the atkins, yes very effective, but I do not recommend high fat at all its a good way to get fat. Hugh protein is what I live by.

im not very familiar with high protein diets and i know that protein helps build muscle, but i read some parts of a hockey training book by peter twist and he recommended all carbs. if you do a high carb diet and youre doing a lot of running and sweating your body must burn the extra carbs becuase they are used to fuel your body and when the carbs that you have taken in run out then it goes into the stored energy you have which is fat, by burning the fat it helps you lose more weight. but again like deisel said you must take in some protein to help build more muscle but protein bars/shakes are not what you want to take in, i would stick to natual protein such as meat, egg whites and nuts.

[Warrior]

Correct me if im wrong, but im trying to work out your guys advice. I have been doing some research on the topic and this is what i have worked out.

A-Even though carb's are your body's source of quick energy, you want to be burning off the fat so you want to burn through the carbs quick.
B-With the 5-6 meals a day you are ensuring you are not storing any of the food you eat. This just makes it easier to burn off the fat stored in your body.
C-The high protein is to make sure you are rebuilding your muscles. Most diets have to go with exercise to be effective. The protein is to make sure your muscles do not start to shrink.

Can anyone give me a little more info to go along with this?

[shiftylax]

Throw in somemore compound lifts in your workout. Powercleans, deadlift press, etc. Compound movements train multiple muscles and lifting ona regular basis will eventually increase your RMR and overall ability to burn calories. Try to eat more after workouts than before as well, that way your body can use the nutrients and calories more efficiently.

[Diesel4958]

im not very familiar with high protein diets and i know that protein helps build muscle, but i read some parts of a hockey training book by peter twist and he recommended all carbs. if you do a high carb diet and youre doing a lot of running and sweating your body must burn the extra carbs becuase they are used to fuel your body and when the carbs that you have taken in run out then it goes into the stored energy you have which is fat, by burning the fat it helps you lose more weight. but again like deisel said you must take in some protein to help build more muscle but protein bars/shakes are not what you want to take in, i would stick to natual protein such as meat, egg whites and nuts.


In my opinion peter twist is a tool then. High protein carbs and fats are not good in this situation at all. Supplements are fine if one is lifting.

[Diesel4958]

Correct me if im wrong, but im trying to work out your guys advice. I have been doing some research on the topic and this is what i have worked out.

A-Even though carb's are your body's source of quick energy, you want to be burning off the fat so you want to burn through the carbs quick.
B-With the 5-6 meals a day you are ensuring you are not storing any of the food you eat. This just makes it easier to burn off the fat stored in your body.
C-The high protein is to make sure you are rebuilding your muscles. Most diets have to go with exercise to be effective. The protein is to make sure your muscles do not start to shrink.

Can anyone give me a little more info to go along with this?
No you are right... Also more protein helps because if you are (purposely) depriving your body of carbs then protein will become a source for energy and make sure you do not go into a catabolic state. Keep very high protein low carbs and low fat.

[homerralphs]

read this thing that Dan John said:

"Personally, I like to start with a simple proposition to most athletes: zero carbs. If we have to make body comp changes quickly, well, there are no carbs allowed. We know that there are also no "essential" carbs, so the first hurdle we have to deal with when it comes to the athlete is this: fat phobia.

When athletes hear "low-carb" or "zero-carb," they immediately try to figure in "no fat" too. Madness, I tell you. If you read Clarence Bass's original Ripped, he went no carb and no fat. That isn't the idea. One egg white a day and a twice-baked piece of chicken is not my idea of an athletic diet.

The first thing I encourage my athletes to do in the zero-carb approach is to think "feast." Eggs, cream in the coffee, and meat for breakfast followed up with a snack of ribs. Eat a lot. Drink a lot of water, too. Here's something I strongly recommend, but I can't get my athletes to do: sip on a little olive oil every so often. Yep, sip it, like a good Scotch."


Im still trying to figure out the whole olive oil thing.

My friend lost major weight from doing low carb stuff. He doesn't eat all the breads, pastas, rices, potatoes, tortillas, ect. Once again, eat like a caveman would. Cavemen were the most fit people on the planet because they ate nothing but what nature intended them to eat. Meat, eggs, fruit, vegetables, nuts and seeds (they are higher in fat though).

[Lax.53]

i would do the cardio for at least 20 probably 30 steady minutes to get your body into the fat loss zone, also Stay on the path you wont see results for at least a week probably like 2 or 3

[Diesel4958]

read this thing that Dan John said:

"Personally, I like to start with a simple proposition to most athletes: zero carbs. If we have to make body comp changes quickly, well, there are no carbs allowed. We know that there are also no "essential" carbs, so the first hurdle we have to deal with when it comes to the athlete is this: fat phobia.

When athletes hear "low-carb" or "zero-carb," they immediately try to figure in "no fat" too. Madness, I tell you. If you read Clarence Bass's original Ripped, he went no carb and no fat. That isn't the idea. One egg white a day and a twice-baked piece of chicken is not my idea of an athletic diet.

The first thing I encourage my athletes to do in the zero-carb approach is to think "feast." Eggs, cream in the coffee, and meat for breakfast followed up with a snack of ribs. Eat a lot. Drink a lot of water, too. Here's something I strongly recommend, but I can't get my athletes to do: sip on a little olive oil every so often. Yep, sip it, like a good Scotch."


Im still trying to figure out the whole olive oil thing.

My friend lost major weight from doing low carb stuff. He doesn't eat all the breads, pastas, rices, potatoes, tortillas, ect. Once again, eat like a caveman would. Cavemen were the most fit people on the planet because they ate nothing but what nature intended them to eat. Meat, eggs, fruit, vegetables, nuts and seeds (they are higher in fat though).


Thank you for proving my point. I completely agree sipping on olive oil, adds good fats that one may not be getting I personally just take 3g of fish oil a day in a pill much easier.

[vision]

Only thing that i'd drop would be the protein shake and maybe the peanutbutter.

High in fat and you don't really need to protein if you're trying to slim down.

Both Points are wrong.

Fat does not make you fat, and assuming he wants to maintain his muscle while losing weight, he'd need to keep up his protein.

[holyschnikes101]

Warrior, how goes the diet?

[GarysGod]

Drop the Fiber shake, protein shake, and move the peanut butter earlyier in the day. You should never have carbs after 7-8, and for a diet of that caliber you should move that to around 6.

[destructivelax]

hey in addition to your diet, you should try HIIT (high intensity interval training) its basically, you warm up for 5 min. then you sprint at max speed for 30 sec, rest for 1-2 min depending on what kind of shape you're in, then repeat this process till your dead tired. you shouldn't last more then 25-30 min. this'll keep your metabolsim up for the rest of the day, helping you to lose fat more quickly. but in addition, make sure you only do this every other day or every 3 days because your body needs to recooperate (sp?) you should do this instead of your jogging everyday because if you jog for more then 30 min., you're gonna burn muscle

[Warrior]

Warrior, how goes the diet?


The diet is going pretty well, i have lost 10 pounds in just over a week. (Thanks to my lacrosse camp, as well as my diet) and i have gotten a few comments from my coaches and others saying i am starting to slim down.

I started going to the Gym on at the beginning of the week, and started to do a lot of cardio. I can't lift just yet because i have a horrible sunburn/sun poisening on my shoulders that prevents me from moving my arms too much.
I'll start that up soon though, so no worries.

Anyway, thanks for all the help you guys have given me throughout this little experience, i'll keep you guys posted.

-Warrior

[matt25]

Glad to see that the diet is working dude heres some more suggestions that you might want to add there.


Hey man i've heard some great stuff about Animal Pak multi vitamin, it is meant to be taken after workout and is packed with ammino acids and naturally boosts your energy. I'm concidering taking it also.


http://www.bodybuilding.com/store/univ/animalpak.html




4:30 - Protein shake made with ON Gold Standard 100% whey protein/2% milk


Also dude that brand of protein is great #1 seller on Bodybuilding.com and has a lot of ammino Acids. One thing i would concider is when your having the shake maybe use non fat skim milk you won't notice too much of a difference from 2% to skim if it's mixed in your shake.

[Diesel4958]

^^^^^ Or water... dieting isn't about taste or feeling full. Mind as well do it right and hardcore if yo are gonna do it. You should aim to be looseing rougly 2lbs a week, be careful you don't wanna lose muscle.

[homerralphs]

Are you serious? On a good diet you should feel full and eat good tasting foods, just because it isn't a jelly doughnut doesn't meen its bad tasting.


And warrior, my friend who is a personal trainer told me to drink a tablespoon of flax oil in the morning, its supposed to kick your metabolism up alot, he said he lost 6 pounds from drinking it. If you don't like the taste of it them just mix it into you fiber shake in the morning.

[Warrior]

^^^^^ Or water... dieting isn't about taste or feeling full. Mind as well do it right and hardcore if yo are gonna do it. You should aim to be looseing rougly 2lbs a week, be careful you don't wanna lose muscle.

Im actually down to no fat milk on mondays and fridays and the rest is water for the shake. Although i wasn't expecting to lose this much it was a very nice surprise when i got on the scale yesterday morning. I made sure to work my butt off this week. I ran middie all week (when i usually run attack) and still got out to the track for a few sprints and a 1 mile walk cool down. Although i am glad i lost that much wait right off i feel it may have thrown me on to a plateau early in my diet so i have a feeling over the next few weeks im going to see some minor results.

Day 10 Weight- 179.4

[Diesel4958]

Are you serious? On a good diet you should feel full and eat good tasting foods, just because it isn't a jelly doughnut doesn't meen its bad tasting.


And warrior, my friend who is a personal trainer told me to drink a tablespoon of flax oil in the morning, its supposed to kick your metabolism up alot, he said he lost 6 pounds from drinking it. If you don't like the taste of it them just mix it into you fiber shake in the morning.

Oh yes what diets have you done, lol. In my experience they are not fun. Warrior it's expected you will plateau. I'm doing a ketogenic diet and I'm liking the results, you may wanna read up on it.

[homerralphs]

im doing and anabolic diet, pretty much the same thing as you. I go through a 12 day break in of no carb foods, then after that I eat no carbs on weekdays and I carb up on the weekends. I have had major results. And I feast!

I eat high fat and protein foods meats, cheese, nuts, eggs and 2 carb designer whey on the weekdays. I eat High carb, low fat on the weekends, stuff like oatmeal, fruit, vegetables, bread, pasta, you name it. And I am never hungry during the day.

Read this: http://www.t-nation.com/findArticle.do?article=body_71eat

[Diesel4958]

I go 0 carbs all week except Sunday. I eat a little below matinence, and tons of fatty food, yet am always hungry.

[tigerlax7]

i would have to say do more exercising than all those shakes because you are still taking in the calorie intake, also lift some weights...

CRITICAL***- You Get Fat when you take in more calories than you burn, just a reminder

[Hackstall]

I am going to tell you guys something right now. If you eat healthier and get more exercise than you previously did, you will get in better shape and lose fat (I don't like how people focus on weight since it isn't an accurate indicator of how much fat someone is carrying).

My biggest concern with that diet is that it may help you achieve your short term goal but it may not be sustainable over the long term. I prefer people make lifestyle changes rather than diets because they can be sustained forever. I don't eat after 7pm but that is just one of my things.

I agree that lifting weights is always a good idea. You may find that the weight does not drop (because of the density of muscle) but you will certainly lose fat and the bonus is that muscle burns calories even if you are sitting on the couch!

But as I said, who really cares about carbs and fats and such. If you are eating healthier than before and exercising more than before, you will lose fat. Good luck amd I hope you succeed.

[homerralphs]

I go 0 carbs all week except Sunday. I eat a little below matinence, and tons of fatty food, yet am always hungry.


Thats wierd, do you eat a big breakfast? I eat a big breakfast and I could go until dinner without food. I usually cook up 4 eggs and sausage, bacon or ham. Along with flax oil and whey protein.

[Diesel4958]

I am going to tell you guys something right now. If you eat healthier and get more exercise than you previously did, you will get in better shape and lose fat (I don't like how people focus on weight since it isn't an accurate indicator of how much fat someone is carrying).

My biggest concern with that diet is that it may help you achieve your short term goal but it may not be sustainable over the long term. I prefer people make lifestyle changes rather than diets because they can be sustained forever. I don't eat after 7pm but that is just one of my things.

I agree that lifting weights is always a good idea. You may find that the weight does not drop (because of the density of muscle) but you will certainly lose fat and the bonus is that muscle burns calories even if you are sitting on the couch!

But as I said, who really cares about carbs and fats and such. If you are eating healthier than before and exercising more than before, you will lose fat. Good luck amd I hope you succeed.

It's when you get past the point of "general fitness" that you are referring to. I don't need to be shreded for the entire year, just for a few weeks in the summer, than I can go bulk again. Everything with lifting, and diet is mathematical past a certain "general" point. For some people a ketogenic diet or counting things couldn't matter less, but for those that wish to be ripped for a while, that little bit of counting can go a long way. "carbs and fats and such" are very important considering they are fuel for your body, and as an athlete you should know the importance.

and Homerralph's yea I geat a big breakfast and big snacks ever 2 hours. I start out with about 4 eggs a sausage or two then maybe a burger later on, lots of water, supps, then lunch which is more sausage burger, chicken wil mayo or oil etc. I think it's I just like eating, even when i'm bulking it's hard to get full.

[homerralphs]

maybe you just have a big stomach, haha.

And yea, I do not need to lose weight at all, I just want to lose a couple percent of body fat to have bring more definition during the summer and the beginning of school.

[laxpro]

The best way to lose weight is to burn more calories than you take in.

And how is the diet going?

[Warrior]

Hmm good point...I haven't filled you guys in on whats been going on. So heres whats been going on...

Nothing...

Im in a rut, i have been following my diet pretty well (had an ice cream today because it was 100* out and i needed to cool off) but apart from that i have been doing good. I weighed myself this morning at 176.1 So only a 3 lb loss from a little while ago... Though to be honest i expected this.

I have gained some muscle mass and i can tell...my arms have slimmed out and i am getting that small line of definition from weight loss under my bicep. Tri's and forearm looking good, thighs have started to slim down... But to be honest i didn't want them too... I pride myself on my leg muscles (have had many comments from sports trainers saying i have the perfect legs for a mix of power and speed)

Anyway no major loss of fat in my stomach/chest region and it is dissapointing. I always learned you cannot just lose weight in a certain spot and when you lose it comes of your whole body...but my stomach/chest must really want to hold onto this bit of fat because it is not letting go. Its actually starting to get me aggravated. I have stepped up my workouts to include a 5 mile walk everyday 2+ hours of competitive 5x5 basketball a day... 2 hours of wallball/shooting drills a day and im looking into getting myself a new mountain bike to help out more. I am doing the ab workouts 3 times a week now because i am sick of getting no results...

I topped out at 205 5x which i haven't done in about a year..Granted im still not 100% from a partially torn rotator cuff, but still 205 is pathetic for me when during season i was putting up 3 sets of 250 (7 reps)

Meh i guess im ranting at this point but im not gonna give up...not untill i hit 160...

I was planning on asking, would it be better to just drop down to 150 from dropping fat and then build 10-15 pounds of muscle, or do weight training while working out and just get down to my target weight.

Again, thanks for the help

-Warrior

[Hackstall]

Well in regards to the leg thing, I think that you probably had fat over top of the muscles in your legs so that is what you lost. You probably have lost a little muscle but I wouldn't worry about it so much. If you are lighter than you have less weight that your muscles need to move so you should be more explosive, faster, and you should find it is easier to be so.

I wouldn't recommend stopping weight training at all. When you do cardio, you burn fat as well as muscle so you will have to regain all that muscle you lost which is harder to do than to regain fat. Also, muscle burns calories even when you are sleeping so having muscle will actually help decrease your fat even when you are doing nothing. That means you get the results faster.

It is natural that you are going to hit a wall after getting very quick gains. But you can't let that defeat you. It is going to take longer to lose weight now. Instead of trying to speed things up by doing more, you should

Many of my friends have said that you shouldn't do ab exercises when you are trying to lose size from your stomach. The reason is because when you do ab exercises you are strengthening and growing the muscles. But, they don't burn the fat on your stomach as fast. So really what ends up happening is that the growing ab muscles just push out your stomach and make you look fatter. You may have a great six pack under the fat but the fat won't let it show. Maybe the best way to go it to hold off on the ab exercises and work on burning the fat on your stomach with cardio. It is no secret that your stomach area is the hardest place to lose fat so it won't be easy or quick.

I recommend that you not worry so much about your weight but focus on your appearance. As I said in a previous post, muscle weighs more than fat so if you are gaining muscle, your weight won't change or it might even increase. I have been working out for the past 2 years after I was sick for 3 years. During those three years I gained a lot of fat. I weighed 200lbs. Right now I also weigh 200lbs but I look A LOT thinner and a lot more muscular so obviously weight does not tell the whole story.

The truth of the matter is that you spent many years abusing your body and you can't expect a quick healthy spell to undo all that neglect. It is going to take time and gains are going to come harder. I doubt you can keep up with your diet forever so I recommend you make less drastic lifestyle changes that you can keep up for the rest of your life.

I am not trying to discourage you at all. Come lax season, you will be in the greatest shape of your life and you will get that starting position back even if you haven't reached all of your fitness goals. Time and dedication are what are going to put you over the top. Time especially.

[Diesel4958]

Hack stall the ab thing i disagree with if you want a six pack hit abs hard, there has to be muscle there before yuo cut down or else you wont have much of abss at all. Always lift weight warrior they help speed up your metabolism and it helps you keep as much muscle as possible.

[homerralphs]

yea, you still want ab muscles even if it makes you look fatter, at least I do, I would rather look semi fat with big abs than look slim with no abs.