Advice needed on getting lean

[wizard1183]

I'm 5'8" 148, 32 yrs old. I've weight lifted for almost 3 yrs and was up to 165 lbs but was eating close to 4k calories a day to pack on muscle. Well, I stopped working out and of course lost quite a bit of muscle and am Looking to get back into gaining weight.But before I do I;m wanting to have my abs show which have not shown throughout my life.I'm an ectomorph. For most part I'm pretty lean but I have about a 1/2" of fat on my stomach I want to get rid of.I understand cardio and weight training will help.I'm trying to lose the fat asap so I can start packing on healthy lean muscle. I eat healthy enough but what can I do to burn the fat off and what meals can I eat to help with this.I eat about 5eggs a day with 2 slices of wheat bread and a cup of whole milk for breakfast, take 2 26g protein drinks during the day,along with turkey lunch meat in my sandwhiches for lunch and dinner.So my nutrition needs a bit of tweaking I'm sure. Any help would be appreciated

 

[Marat]

You'll need to track your intake accurately. Can you please post your currents macronutrients per day? Fat, carbohydrates, and protein--all in grams, no percentages please.


The link in my signature outlines the full process of setting up a diet.

 

[robertm1082002]

Getting Lean

Cardio, cardio, cardio. Cut out the starch, sugars, fast foods crap, pop, etc. Read labels on what you buy and make sure you know what you are putting in your body. I used to be 240 lbs at 6'3" with a big gut. Now I'm down to lean 192 lbs and toned. I cut all the crap food out and watch my portions. Get advice from a nutritionist if your really stuck.

 

[danzik17]

Cardio, cardio, cardio. Cut out the starch, sugars, fast foods crap, pop, etc. Read labels on what you buy and make sure you know what you are putting in your body. I used to be 240 lbs at 6'3" with a big gut. Now I'm down to lean 192 lbs and toned. I cut all the crap food out and watch my portions. Get advice from a nutritionist if your really stuck.

Cardio is actually a very inefficient way of losing fat. You should let your diet create your deficit for you and anything from cardio consider to be a bonus.

 

[Merkaba]

Um yes cardio is not a fat burner but its' a great way to burn through some lean muscle mass. Its 2010 step ya knowledge up.

And Wizard you know you can't target fat in any specific are right? That's called spot reducing and it doesn't really happen. You'll just have to keep cutting. Track your calories and macs at fitday.com or something similar and let us know what you're eating.

 

[Marat]

Get advice from a nutritionist if your really stuck.

You will get better advice from IM than from the majority of dieticians that you would come across --- let alone nutritionists.

 

[Arnold]

Get advice from a nutritionist if your really stuck.

you must not realize the level of knowledge on this board.