B(PaUL)S.*USN*
Registered
Hey everybody, I'm the new guy in need of some help and advice. In a nutshell here is my dilemma almost all my life I was overweight, even with sports, but I blame that on poor dieting (c'mon what 12 year old kid eats healthy!) at my biggest my stomach looked like someone dropped a bagel in a barbershop;I have somewhat of a hairy stomach
anyway I finally maxed up to about 215 pounds back in 2002.I finally got fed up and decided to lose it. after about 2 years of cutting calories and doing cardio I dropped down to 145, My family was worried (Sh!t I looked like a holocaust victim) not only did I lose fat but also muscle. After that I stopped exercising; I know dumb mistake, and just ate enough calories to maintain body weight.Also I ate alot of crap and didn't even know it was crap/junk until recently.Now I'm trying to gain some lean body mass and lose that extra fat around my midsection and little on my torso, even at my skinniest I had the fat around those areas, especially my midsection. Now I've been doing weights and HIIT cardio on a regular basis:
Mon. Upper body chest, shoulders,back,push ups, 16 min. on bike HIIT.
Tues.Moderate intensity cardio 30 min. jog/run
Weds.Lower body Squats, leg extensions, calf raises, sit ups,HIIT on bike 16 min.
Thurs. off
Fri. Upper body chest, biceps, triceps,shoulder shrugs, push ups, sit ups, HIIT on bike 16 min.
Sat.Moderate intensity cardio 30 min bike
Sun. off
And my current stats are 21 years old,5'8'',between 158-162 lbs.,14.3% body fat (The Average looking guy),1900-2100 cal. daily.
I've been trying to eat even healthier now, lots of lean/healthy protein chicken, pork, beef,eggs,tuna, fruits n' veggies,whey shakes,oatmeal,cottage cheese,etc...but I do eat sometimes a small bowl of low fat ice cream before bed w/cottage cheese or some cereal w/side of cottage cheese,last month I had to give up pancakes COLD TURKEY!Damn!!!. Like I said I don't want to be a bodybuilder I just want to put on some LBM and get rid of this damn belly fat. Also I'll be leaving for the NAVY (Boot camp) in 6 weeks,is there any way I can achieve results between now and boot camp? also during that time I won't be able to be too picky with food for that 7 week period, but after that I can go back to dieting. Well I guess thats it any advice or tips would be greatly appreciated.
the main things I would really like to know:
1.How can I add some mass and lose this damn belly fat?
2.Will I sabotage any progress or results by having a "cheat snack"?
3.Finally how many calories should I be taking in and at what ratio (Protein/carbs/fats)?
4.After going to the gym and upping my cal. from 1750 to now around 2000 my waist has gotten bigger,it still looks the same as before but it went from a 32in. to 34in.?
anyway I finally maxed up to about 215 pounds back in 2002.I finally got fed up and decided to lose it. after about 2 years of cutting calories and doing cardio I dropped down to 145, My family was worried (Sh!t I looked like a holocaust victim) not only did I lose fat but also muscle. After that I stopped exercising; I know dumb mistake, and just ate enough calories to maintain body weight.Also I ate alot of crap and didn't even know it was crap/junk until recently.Now I'm trying to gain some lean body mass and lose that extra fat around my midsection and little on my torso, even at my skinniest I had the fat around those areas, especially my midsection. Now I've been doing weights and HIIT cardio on a regular basis:Mon. Upper body chest, shoulders,back,push ups, 16 min. on bike HIIT.
Tues.Moderate intensity cardio 30 min. jog/run
Weds.Lower body Squats, leg extensions, calf raises, sit ups,HIIT on bike 16 min.
Thurs. off
Fri. Upper body chest, biceps, triceps,shoulder shrugs, push ups, sit ups, HIIT on bike 16 min.
Sat.Moderate intensity cardio 30 min bike
Sun. off
And my current stats are 21 years old,5'8'',between 158-162 lbs.,14.3% body fat (The Average looking guy),1900-2100 cal. daily.
I've been trying to eat even healthier now, lots of lean/healthy protein chicken, pork, beef,eggs,tuna, fruits n' veggies,whey shakes,oatmeal,cottage cheese,etc...but I do eat sometimes a small bowl of low fat ice cream before bed w/cottage cheese or some cereal w/side of cottage cheese,last month I had to give up pancakes COLD TURKEY!Damn!!!. Like I said I don't want to be a bodybuilder I just want to put on some LBM and get rid of this damn belly fat. Also I'll be leaving for the NAVY (Boot camp) in 6 weeks,is there any way I can achieve results between now and boot camp? also during that time I won't be able to be too picky with food for that 7 week period, but after that I can go back to dieting. Well I guess thats it any advice or tips would be greatly appreciated.
the main things I would really like to know:
1.How can I add some mass and lose this damn belly fat?
2.Will I sabotage any progress or results by having a "cheat snack"?
3.Finally how many calories should I be taking in and at what ratio (Protein/carbs/fats)?
4.After going to the gym and upping my cal. from 1750 to now around 2000 my waist has gotten bigger,it still looks the same as before but it went from a 32in. to 34in.?
- Good Luck
