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fearless
11-28-2008, 01:24 AM
im 180 lbs.
22% fat in stomach and 17% on sides
how do i lose it?.....
workout everyday(cardio and lifting for about 3 hours)
im already pretty ripped......it would be sweet if i oculd see my mid better.....any help would be great:bang::help:

bonj
11-28-2008, 03:55 AM
You wanna loose fat, you gotta eat less calories than you burn.

How's your diet looking?

fearless
11-29-2008, 03:15 PM
my diet is simple
-no sugar or sodium
-about 320 g+ of protein p/d
-7 to 10 fruit p/d(snacks)
-about 3 PB sandwich's p/d

(also wanna add that during the week...i do 50 push ups in every class and run 3 1/2 miles after wrestling practice---- (sat. and sun. is my break from running)

hankg
11-29-2008, 04:19 PM
Dude cut out the 3 peanut butter and jelly sandwiches. Replace this with vegetables, tea and water. You will ultimately have to reduce your daily calorie intake by at least a thousand calories, and boost up the intensity of your cardio. Running three miles is great, but doing rapid, intense sprints and various intermittent exercises will really trim your mid section. Good luck!!

KingWilder
11-29-2008, 05:20 PM
320g of protein is overkill IMO

what are your maintenance calories? This is really the first question to figure out before figuring out what to eat.

what is your current routine? SPECIFICALLY...ie what do you do on Monday, Tuesday, Wed, etc..

fearless
11-30-2008, 10:35 AM
i will record my calories this week and get back to you.......thnx for the help....

-make my cardio more intense
-cut out calories


-what kind of foods do you recommend for low calories and high nutrition?
-and with all my lifting and my straight training wouldn't protein be good for me?
-without my protein shake in the morning and at night i can't funciton during the day.:outnumber:

joelhall
11-30-2008, 02:18 PM
im 180 lbs.
22% fat in stomach and 17% on sides


who on earth has told you this?

fearless
11-30-2008, 06:48 PM
before wreslting season at my school you are required to have your body% checked.

KingWilder
11-30-2008, 07:37 PM
i will record my calories this week and get back to you.......thnx for the help....

-make my cardio more intense
-cut out calories


-what kind of foods do you recommend for low calories and high nutrition?
-and with all my lifting and my straight training wouldn't protein be good for me?
-without my protein shake in the morning and at night i can't funciton during the day.:outnumber:

Protein is important, don't misunderstand. At most, based on your weight, you would only need about 220-250g. I'd take in at least 75g of healthy fats and the rest can be carbohydrates (once you figure out maintenance...and then subtract anywhere from 300-500 cals from that to lose weight).

Still want to know what your current lifting routine is.

joelhall
12-01-2008, 04:30 AM
who on earth has told you this?

and they gave you bodyfat% for different parts of your abdomen? i dont follow this.

anyway dont drastically cut calories, especially if youre doing something physical. cut out simple carbs, except for post-training, and lower saturated fats. be wary of refined foods, and do some cardio (or better yet, hitt as people here will tell you).

note:

320g of protein is overkill.
all that fruit is full of sugar so avoid. so is jam, white bread, junk food, refined foods, etc etc. theres also brown sugar in a lot of peanut butter brands.
dont cut out sodium completely, just lower it to a safe level.