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Thread: Diet/Exercise

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    So I've been exercising religiously the last couple weeks and taking whey protein and creatine.

    Basically I'm happy with the body weight (195-205lbs) I'd just like to move the remaining 3-5 lbs of stomach to my pecs. I know what exercises to do for my pecs, are there certain foods I should be eating?

    For instance I don't know if I should be dieting to lose the stomach or eating more meats and proteins for the muscles. This isn't my forte. My natural instinct is always to lose belly weight eat less and exercise but I was never trying to build mass.

    I know we're a super fit group here.... so I ask for assistance. We're not talking body building roid monster here, just toned and really good shape. I really have no idea if I should be consuming more fatty stuff and exercising more or mixing my protein with water/slimming down and doing more arm/pec exercises.
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    Tighten your belt so the weight moves up.
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    Also re-install windows.
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    You're not going to lose belly fat by lifting weights. Belly fat is 80% diet, 20% cardio.

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    I feel dirty. There's me not helping the OP, then Osiris comes in and helps out.
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    Quote Originally Posted by Osiris View Post
    You're not going to lose belly fat by lifting weights. Belly fat is 80% diet, 20% cardio.
    Understood and agreed. But can both not be done at once? I can do diet and cardio but to build muscle I'd need calories. Don't make me pick and choose, I like having it all.
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    Its really difficult to do at once. Unless you're a full-time athlete. You probably would need to cut weight first to lose the belly fat and then put mass on afterwards. Again, unless you're doing 2-a-days.

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    Good place to start is working out your calorie goals and going for a split of 40% protien, 40% carbs and 20% fat.

    You'll want to lift as you want to stay the same weight, so you want to lower your body fat %. Cardio burns more calories then weights, but diet is the better place to start. Not saying don't do cardo though, there's no reason you can't lift and run.

    Plenty of calorie calculators around, but a general way is take your weight in pounds and times it by 14. So at 200x14= 2800 calories.

    That is factoring in exercise. You might find you need less, probably not more if your looking for maintenance.


    So aim for 2800 calories a day with a 40/40/20 split.


    Post your workout routine too.
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    I'm pretty doubtful that you're going to lose belly fat consuming 2800 calories a day.

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    If you're lifting you will. More muscle mass eats more calories. I forget the numbers but it's something like 1 pound of fat uses 3 calories, 1 pound of muscle 7 or so?
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    2800 calories is a reach, man. With half of that, you're good to go.

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    Which will keep you from gaining fat, I'm just doubtful that it will actually convert any to muscle. Again, I'm hardly an expert but 2800 calories is an awful lot.

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    2800 is the higher end, but that's a number factoring in weight training. He won't blow out in a month at that number, but too low and the muscle wont get the nutrients it needs to grow.
    It's not a hard and fast number though, it's a rough starting point to make adjustments as needed from.

    Sign up on My Fitness Pal too, great counter website. Throw your diet in, see how many calories you're getting and make sure you're close to your 40/40/20 split. I'd ignore their calorie numbers though, they give you super low ones.
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    That's because its intended for people trying to lose weight, not gain muscle mass.

    My personal story is that I had been lifting fairly consistently all fall-winter-spring and doing the heavy protein bars and whatever. And I was as big as I'd ever been. Arms, chest, thighs, the whole nine. Unfortunately this also lead to my face rounding out and clothes not fitting right anymore. To give you an example, I went to buy a new suit. The guy that was waiting on me took one look at me and started grabbing jackets off one rack. Then I took off my coat and he had to put those all back and go to a smaller section. So I decided once May came to totally stop lifting. I haven't touched a weight since like mid May. I just started walking. Usually an hour or so 5 times a week but sometimes up to 2 hours. And in the last three weeks I started doing myfitnesspal which mostly informed me how bad some of the stuff I was eating is. So with some minor tweaks to my diet and a revamped exercise philosophy, I've dropped 12 lbs in two months. I'm fully aware that probably half of that is muscle mass but clothes fit better and I just feel lighter. The plan is to drop another 12 in the next two months, then when fall comes around go back to the weights once I have a lighter base to build on.

    Again, what I'm doing may not be 'right' but it's working for me. And I'm not trying to be an athlete. I'm a 36 year old dude trying to maintain okay.

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    That suit store employee sounds like an idiot.
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    If you're achieving your goals then what you're doing is right.

    Size comes down to diet. You can lift all you like, but if you don't eat enough, you wont grow, simple as that. Good to get on top of the calories as then you know what you need to grow, maintain, or lose weight and go accordingly. Everything comes back to diet.
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    But Mikey isn't trying to just grow. He's trying to grow in one area, and shrink in another. I just don't know that you can do both at the same time.

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    He's trying to grow muscle. Staying the same weight and losing the gut is changing your body composition. Say he's 25% bodyfat. He wants to lose 10% but stay the same weight, he needs to increase his muscle mass.

    It's actually pretty easy and common. Plenty of people exercise flat out then a couple of months later think they've only lost a couple pounds, but in reality they've lost pounds of fat and gained pounds of muscle, so while the scale doesn't change that much, the body is.
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