How do I get lean? [Forum Archive]

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How do I get lean?

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Posted by: hbmn

Sorry to ask questions like this but i'm new!

I currently weigh about 203lbs and my bmi is about 26%. I'm 6ft 3inchs so I don't look that fat, but i'm carrying flab around my midsection. I only started training recently, so I don't expect results yet. I'm in the gym for an hour every weekday morning.

I want to know the best cardio and the best weights to lift to train my midsection and get lean. My diet is in order, but my workouts are stale and feel like their not helping.

Can someone give me some advice please? Cheers.

Posted by: JimSnow

Spend a few hours 'clicking around' this forum and reading a few things.

BTW - Don't train your midsection, train your body.

My humble advice.

Posted by: Ahsan

Post your diet & workout routine.

Posted by: Ahsan

Quote:

Originally Posted by JimSnow

Spend a few hours 'clicking around' this forum and reading a few things.

BTW - Don't train your midsection, train your body.

My humble advice.

Agreed!

Posted by: hbmn

Diet:

-Breakfast- Oats, Skimmed milk, banana, orange juice, water
-Post Workout- Apple, or smoothie
-Lunch-brown rice or brown pasta with turkey and onions
-Dinner- Turkey, chicken or mince with tomatoes or/and veg
-Snacks- Toast with low fat spread, fruit, smoothies
-Vices- Tea (4-5 cups a day). Overeating at weekends

Workout:

Don't have a detailed plan as yet. I try to burn 1000 cals before I leave the gym by running, cycling, rowing and quick walking on a steep gradient. I just started lifting weights, usually three sets of ten bicep curls or chest presses or squats. Thats about as much as I know.

I have looked around the forums a bit, but I thought it would be better to get some tailored advice. Thanks.

Posted by: Phred

Quote:

Originally Posted by hbmn

Diet:

-Breakfast- Oats, Skimmed milk, banana, orange juice, water
-Post Workout- Apple, or smoothie
-Lunch-brown rice or brown pasta with turkey and onions
-Dinner- Turkey, chicken or mince with tomatoes or/and veg
-Snacks- Toast with low fat spread, fruit, smoothies
-Vices- Tea (4-5 cups a day). Overeating at weekends

Workout:

Don't have a detailed plan as yet. I try to burn 1000 cals before I leave the gym by running, cycling, rowing and quick walking on a steep gradient. I just started lifting weights, usually three sets of ten bicep curls or chest presses or squats. Thats about as much as I know.

I have looked around the forums a bit, but I thought it would be better to get some tailored advice. Thanks.

Read the stickies above. My comment is that there does not seem to be much fat or protien in your diet. I see 2 meals and 3 snacks. A complete meal should have protien, carbs and fats. The ratios are dependent on your metabolism and goals. All explained in the stickies.

Posted by: TJ Cline

Quote:

Originally Posted by hbmn

You need protein in every meal, you only list it in two.

Read the diet stickys

Posted by: hbmn

Thanks, will do.

Posted by: 911=InsideJob

An apple alone for a post workout meal isnt the best idea, add protien to that.

Also you might wanna skip the oj unless its freshly squized cuz of the preservatives and sugar they add to it.

Posted by: hbmn

Cool, thanks.

Posted by: Plateau_Max

Yeah I would agree to kick the orange juice on the first one, even if it's fresh squeezed, juice from citris fruits has a lot of sugar that conflicts with the balance you want for your first meal of the day.

You have the right idea with eating this many times a day, but like Phred mentioned there just needs to be some balance tweaks. A trainer's best friend is the fat carb protein trio, you need to know how much you need of each, in at least ballpark percentages for each meal.

As far as training, if you are unhappy with your midsection the only weight training that you should cosider as a "focus" should be your upper body. A person can have a slightly larger waist but still look much better by bulking up the chest, shoulders, and upper back muscles (traps, lats, etc) because that changes the balance of your figure. Train your entire body though, working your lower body balances the gains you make on your upper body, plus strengthening your legs will help you immensly with your cardio.

Post workout since you workout after breakfast... cosume something low carb, high protein high glycogen. Sizable protein smoothies are usually good for that.

Posted by: hbmn

Thanks p max, thats good advice.

It's cool that lots of you are out to help us newbies. Really appreciate it. I'm sure I will post again soon needing more help.

Cheers

Posted by: 911=InsideJob

Quote:

Originally Posted by Plateau_Max

Yeah I would agree to kick the orange juice on the first one, even if it's fresh squeezed, juice from citris fruits has a lot of sugar that conflicts with the balance you want for your first meal of the day.
You have the right idea with eating this many times a day, but like Phred mentioned there just needs to be some balance tweaks. A trainer's best friend is the fat carb protein trio, you need to know how much you need of each, in at least ballpark percentages for each meal.

As far as training, if you are unhappy with your midsection the only weight training that you should cosider as a "focus" should be your upper body. A person can have a slightly larger waist but still look much better by bulking up the chest, shoulders, and upper back muscles (traps, lats, etc) because that changes the balance of your figure. Train your entire body though, working your lower body balances the gains you make on your upper body, plus strengthening your legs will help you immensly with your cardio.

Post workout since you workout after breakfast... cosume something low carb, high protein high glycogen. Sizable protein smoothies are usually good for that.

Freshly squeezed oj is okay. Even though it has sugar it's natural sugar and it's a highly alkalizing food.

As far as a post workout meal goes, it's better to have more carbs there to replenish your energy. I've also read in a grappling magazine where this body building said you should eat carbs with protien because having a spiked insuline helps with protien digestion.

Posted by: hbmn

I always have a bowl of oats before I workout. Is that enough carbs for the morning, or should I be taking both protein and carbs after I work out?

Posted by: Plateau_Max

Fresh squeezed orange juice is good in general I agree. In this case it's not something I would recommend for individuals in the morning not because it's bad for you but because it usually doesn't go well with the other foods recommended for your first meal of the day.

As far as beverages go in the morning, lowfat milk (1 or 2%) has the best protein-fat-carb balance, and it's easier on your digestive system because you just woke up and it's not in full swing yet.

Also because he works out in the morning he won't have as much of a need to restock on carbs because carbs is the slow rate energy producer and won't be used as much in the morning. Plus long cardio sessions take the biggest toll on glycogen stores. (speaking of which, a b6 supp might not be a bad idea)

I'm not trying to argue, just make it a bit clearer on the specifics of my recommendations.

Posted by: juggernaut

Quote:

Originally Posted by 911=InsideJob

An apple alone for a post workout meal isnt the best idea, add protien to that.

jodi taught me that fruit after a workout is a good thing. After training, I do this: 1 cup OF oats, 2 scoops whey, 1/2 banana, and some yogrt or milk (skim). This has done great things for my physique and has cut down the fat just by doing this alone.

Posted by: Malley

Hey whenever they say more fat, they dont mean a huge piece of pizza and a tub of chicken. They mean good fats like: Fish oils, nuts, Natty PB, Flaz oils, etc.

Posted by: juggernaut

also, dont be so quick to jump on the supplement wagon. Clean up the diet for six months and see how you fare by then. Creatine would be a logical choice for you. One thing i would immediately start adding is EFAs or healthy fats. Flax oil and fish oil are not only healthy but they do some pretty amazing things as well. dont make the mistake of buying flax oil tablets, as the liquid is more plentiful and more cost efficient. PM me and I can get you on the road to a good workout.

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