How do I lose this dam gut!

[Kiiingth0r]

Hi,

 

I've Been training hard and getting gains that I'm happy with but my GUT! 

 

How do I get rid of this!  I've been doing cardio 3-4  times a week.  

 

For 20 mins on the stationary bike  I'll go 30 secs as hard as I can  on level 20 then put it to level 12 and go slow for 1 min and a  half.

 

I do weights 5  times a  week.

 

Help Please :)

 

Progress Pic  below.  flex vs no flex

 

[BeastBuilder]

Eat in a calorie deficit and lose bodyfat.

 

You haven't mentioned diet anywhere there so I'm guessing you don't think that has anything to do with it ?

 

Diet will be your defining factor in getting rid of the unwanted fat around your mid section.

[Kiiingth0r]

4 hours ago, BeastBuilder said:

Eat in a calorie deficit and lose bodyfat.

 

You haven't mentioned diet anywhere there so I'm guessing you don't think that has anything to do with it ?

 

Diet will be your defining factor in getting rid of the unwanted fat around your mid section.

 

Monday

Breakfast

6  hard boiled egg whites

2  weey bix

Milk

 

Lunch

Small bk  onion rings

Hamburger With cheese x2  from bk

 

Dinner

Brown Rice

Deep Fried flounder

 

Snacks

Brown Rice

400g  pan fried lamb chops

 

Tues

Breakfast

Same

 

Lunch

Wendy Hotdogs with cheese x2

 

Dinner

Large Milk shake from Wendy's

Wendy's Hotdog with cheese

Wendy's  mega hotdog

 

Snacks

Brown Rice

Chewy Muesli bar

Countdown hot roast chicken breast

 

Wednesday

Breakfast

Oatmeal

6 hard boiled egg whites

1 cup milk

 

Dinner

Kfc 

Chicken Piece x5

Wicked Wings x5

Potato And gravy

Large chips

Pepsi Max x2  cups

 

Snacks

Subway 6 inch teriyaki

 

Thursday

Breakfast

Same

 

Lunch

Countdown hot roast chicken breast

Brown Rice

 

Dinner

Countdown Hot roast chicken breast

Tomato,  cucumber,  lite French dressing

Brown Rice

 

Snacks

Tomato, ice berg lettuce, cucumber,  countdown hot roast chicken,  lite  dressing, edam  cheese,  medium avocado

 

Friday

Breakfast

Same

 

Lunch

Countdown Hot roast chicken

Brown Rice

 

Dinner

Beef Rump steak

Mixed Vegetables

Tomato, cucumber,  lite French dressing

 

Snacks

Whole  meal bread

Hot Roast chicken

Spinach

Edem  cheese

Mayo

Oatmeal

Milk

 

Saturday

Breakfast

Milk

Oatmeal

2  pan fried eggs

2  whole meal bread slice

 

Lunch

Pan Fried salmon

Tomato,  cucumber,  lite French dressing,  Brown Rice

 

Dinner

Brown Rice

Tomato, cucumber, lite French dressing,

Lamb Chops x5 pan fried

 

10pm  snack

Kfc  chicken piece x5

Wicked Wings x5

Gravy

Medium Chips

 

I drink fizzy now  and then but sugar free

 

Flex Pic after back work out

 

Thanks

 

 

[kingersman]

seriously sort that diet out! wow! 
start eating some proper food and not all that takeout.

 

[teamfatboy]

11 minutes ago, kingersman said:

seriously sort that diet out! wow! 
start eating some proper food and not all that takeout.

 

This! 

 

Seriously, there's so much fried stuff in there (equals hidden fats) that you'll never out-train it.

 

Get yourself a flat-plate grill or George Forman, grill that chicken/ lamb/ salmon/ whatever.  You can wrap cold pieces in a bit of tinfoil for snacks.

 

There's probably a ton of salt in there too, which won't help.

[Kiiingth0r]

1 hour ago, teamfatboy said:

This! 

 

Seriously, there's so much fried stuff in there (equals hidden fats) that you'll never out-train it.

 

Get yourself a flat-plate grill or George Forman, grill that chicken/ lamb/ salmon/ whatever.  You can wrap cold pieces in a bit of tinfoil for snacks.

 

There's probably a ton of salt in there too, which won't help.

This Is what I'm going to change my diet to. 

 

How much of a difference will I see in  two weeks?

 

I'm 96.8 kg atm

 

Feel free  to give me more advice :)  thanks

 

Breakfast

1/2 cup of  oatmeal

1 cup of milk

6  hard boiled egg whites

 

Snack

Weet bix x2

Millk

 

Lunch

McCain mixed vege

Chicken Breast

Brown Rice

 

Snack

Tomato, cucumber, lettuce, lite French dressing,  small spring tuna  can

 

Dinner

Steak, brown Rice,  Tomato, lettuce, cucumber, lite French dressing

 

Snack

Mccain  mixed vege

[trainlikeafreak]

You need to address your portion sizes and overall cals. You also need to balance your meals accordingly to your overall calories and daily activity. Looking pretty damn decent considering what you are currently eating tho!

[Kiiingth0r]

8 hours ago, trainlikeafreak said:

You need to address your portion sizes and overall cals. You also need to balance your meals accordingly to your overall calories and daily activity. Looking pretty damn decent considering what you are currently eating tho!

 

Thanks!

 

What Should my portion sizes be and calories per day please?

 

Daily Activity will consist of 20 mins. 1 min  and half at speed 12 than as hard as I can at speed 20.  This will be done 6 days a week

 

A pic of me 3 weeks ago

[kiwicannon]

Lets be real, you will fail no matter how many people here tell you what to do.

Massive ups to you for posting pics though mate!

 

No disrespect to you at all mate just telling you the hard honest truth.

Look at the absolute trash you eat mate?, no wonder you've got a huge shit bin! .Alarm bells ring when you say "How much of a difference will I see in two weeks?" answer jack fucking shit! this is why i said you will fail!, losing fat and getting fit is a long drawn out process which should be a lifestyle change not something you get in two weeks.

 

Eat regular small portions protein, clean carb source, veggies drink plenty water, daily cardio, weight training not real rocket science mate.....energy in vs energy out

 

 

[trainlikeafreak]

If I am brutally honest, after reading this I would recommend going to see someone and getting them to map a plan out for you. That's going to save you a lot of time, money and headaches..

[maccaz]

that may be the winner for worst diet ive seen posted on here mate.

ditch all the junk food and fried shit for now lol

[Kiiingth0r]

2 hours ago, trainlikeafreak said:

If I am brutally honest, after reading this I would recommend going to see someone and getting them to map a plan out for you. That's going to save you a lot of time, money and headaches..

 

Can That someone be you please?

 

My new diet

 

Breakfast

1/2 cup of  oatmeal

1 cup of milk

6  hard boiled egg whites

 

Snack

Weet bix x2

Millk

 

Lunch

McCain mixed vege

Chicken Breast

Brown Rice

 

Snack

Tomato, cucumber, lettuce, lite French dressing,  small spring tuna  can

 

Dinner

Steak or salmon or shoulder chop, brown Rice,  Tomato, lettuce, cucumber, lite French dressing

 

Snack

Mccain  mixed vege

 

Others peepz or there, feel free to give  tweak this new plan.

 

Thanks

 

Before And after of 3 weeks of training.

 

I'm Flexing sucking in abdominal area as well as arms.

[trainlikeafreak]

11 minutes ago, Kiiingth0r said:

 

Can That someone be you please?

 

My new diet

 

Breakfast

1/2 cup of  oatmeal

1 cup of milk

6  hard boiled egg whites

 

Snack

Weet bix x2

Millk

 

Lunch

McCain mixed vege

Chicken Breast

Brown Rice

 

Snack

Tomato, cucumber, lettuce, lite French dressing,  small spring tuna  can

 

Dinner

Steak or salmon or shoulder chop, brown Rice,  Tomato, lettuce, cucumber, lite French dressing

 

Snack

Mccain  mixed vege

 

Others peepz or there, feel free to give  tweak this new plan.

 

Thanks

Lol is that sarcasm? Look it doesn't bother me what you do or who you see but I am just being honest. I mean a basic rule of thumb is protein at every meal and that's not yet being met at morning tea or your snack of McCain mixed veggies. But hey whatever works for you :)

[HarryB]

I preferred your first diet :)

[Realtalk]

That's a delicious diet bro.

[Kiiingth0r]

1 hour ago, HarryB said:

I preferred your first diet :)

 

Bulking  diet

[Kiiingth0r]

I've Lost 1kg  since my diet change :)

[Kiiingth0r]

How do I delete this thread please?

[PETN]

Build a cyborg and send it back in time to kill your parents so that you aren't born.

[Kiiingth0r]

10 hours ago, PETN said:

Build a cyborg and send it back in time to kill your parents so that you aren't born.

 

Dry!