looking to trim waistline

[Monarchking]

Hey. Was hoping to get some help with dropping some body fat since I haven't gone through this phase b4.

Quick run down im 5'5 Ive trained 2years waked on 25kg sitting around 82kg+ atm and waist has gone from 30-35inches.

I understand i gota eat less. Ive cleaned my diet up considerably over the last month, and also started eating more green vegetables and less yams/ kumra, but heres what is is currently so have a look: if its not a chicken breast its usaly lamb of around the same amount, if its not kumra its yams.

Only drink water and coffie 5x a week.

5:30-Oats, bannana, dried fruit, cashews, nutratec-whey

8:00-chicken breast, beans,carrots,pumpkin, kumra,cashews/brazil nuts

10:15-chicken breast, beans,carrots,pumpkin, kumra,cashews/brazil nuts

12:30-chicken breast, beans,carrots,pumpkin, kumra,cashews/brazil nuts

2:45-nutratec whey

5:10-nutratec whey

6:30-chicken breast, beans,carrots,pumpkin

8:30ish-can of tuna half can tomatoes.

Ive dropped potatoes for about 3months cos was living off them, and eating kumra instead(and alot less) haven't eaten bread for a month

Havent had any fast food for a couple months.

as far as training goes im lifting

Sunday-

Monday-chest/tri/calve

Tuesday-back

Wednesday-1.5hours cricket training

Thursday-shoulder/bi/calve

Friday-wheels

Saturday-cricket, all day(starting next week)

(will be switching around in cricket season. tryed playing cricket last year after a leg day is a real bitch)

I havent droped any weight. infact im setting PRs.

Do I do some cardio in the am, fix my diet, give it more time etc?

Im just geting a little uncomfy with my guts. :grin:

Its my fault cos for a few months I went super hardcore and ate to much for my own good, with shit calories to boot.

[Phedder]

Food choices look good, you probably just need to cut back on the amount a little if you're not dropping weight yet, or are you already losing weight?

I take it when you have the two shakes in a row you train in between those times? If so you could probably drop the pre-workout shake and just add more time between your 3 meals prior to that. Probably better to have a good meal in you instead of a shake during training.

5:30-Oats, bannana, dried fruit, cashews, nutratec-whey

8:30-chicken breast, beans,carrots,pumpkin, kumra,cashews/brazil nuts

11.30-chicken breast, beans,carrots,pumpkin, kumra,cashews/brazil nuts - Possibly drop the kumara and nuts from this meal?

2.30-chicken breast, beans,carrots,pumpkin, kumra,cashews/brazil nuts

Training?

5:10-nutratec whey

6:30-chicken breast, beans,carrots,pumpkin

8:30ish-can of tuna half can tomatoes.

Dropping one shake and taking out the kumara and nuts in one meal should drop enough calories to get you losing weight while still making sure you're getting plenty of protein and other nutrients.

[Monarchking]

or are you already losing weight?

no

I take it when you have the two shakes in a row you train in between those times

yes

drop the pre-workout shake and just add more time between your 3 meals prior to that

I cant change the times I eat. 5:30 is breakfast. 8:00, 10;15 and 12;30 are the only times I get a break at work. I finish work at 2:45, train at 4pm.

In regards to the nuts, Ive just introduced them to my diet this frequently, and the kumra is very minimal atm, not even regular sized one per day.

the abouve is Monday-friday. Sat/sundays are the same type of food but different times.

[Grover]

then its time for cardio!

Am before you eat will be a good start

[Ronin]

With those timings, have you looked into Intermittent Fasting? You could have your first feed at either 1230, or when you finish work, have your workout at 4, finish eating by about 8 - 9 pm. It's a bit more left-field than what you're probably thinking of, but worth a thought.

[Phedder]

Ok so you just need to decrease your portions a little then to start losing some weight. Almonds would be a better nut source than cashews because they have more protein and less carbs, but they're still very calorie dense. They're a great nutrient source but also an easy thing to decrease the amount you eat to take some calories out of the diet. Just play around with your portion size a bit until you start dropping some weight, and try throwing in a little cardio when you can. That'll be the easiest solution without altering your routine too drastically, but as Ronin has said IF or other forms of dieting could be worth considering.

[Specter]

With those timings, have you looked into Intermittent Fasting? You could have your first feed at either 1230, or when you finish work, have your workout at 4, finish eating by about 8 - 9 pm. It's a bit more left-field than what you're probably thinking of, but worth a thought.

That what Im currently doing, plus carb cycling days.

[Monarchking]

then its time for cardio!

Am before you eat will be a good start

Ive been thinking this. just a 40min jog u think?

[Monarchking]

ill just keep it simple, a couple of am cardio sesions b4 work n see how it goes

[Grover]

otherwise pop a couple of thermogenic tabs see if that helps

[cantygirl]

Its good to eat 3 brazil nuts a day for selenium and also prostate health. You could exchange the pumpkin for basmati rice to try a lower GI option. Definately watch portion size and amount of fats your ingesting.

[Flex]

otherwise pop a couple of thermogenic tabs see if that helps

Whey the feck would you suggest using thermos to someone that isn't doing any specific exercise for at loss?

You need to do some cardio. Your cricket sessions won't be doing jack for fat loss. Your diet must have been pretty shit to put on 5" on you waist. A common theory is that 1cm on your waist accounts for 750g to 1kg of bodyfat.

(study reference here if you need it - http://www.nature.com/ijo/journal/v24/n ... 1136a.html )

You've gained 5" = 12.5 cm. Multiply that by the lower figure of 750g and you've put on 9.3 kg of bodyfat.. You need to do some cardio to get rid of that, you can't just rely on diet and weight training to burn that off. Add 3-4 sessions of 30 mins to 45mins cardio plus your cricket training and you might start to lose a bit of fat. You don't need to complicate things yet by doing intermittent fasting, and there's nothing wrong with eating lots of healthy fats and carbs. Just do some daily cardio, keep your diet the same for the next month or so and see how you go.

[vracula]

otherwise pop a couple of thermogenic tabs see if that helps

Whey the feck would you suggest using thermos to someone that isn't doing any specific exercise for at loss?

You need to do some cardio. Your cricket sessions won't be doing jack for fat loss. Your diet must have been pretty shit to put on 5" on you waist. A common theory is that 1cm on your waist accounts for 750g to 1kg of bodyfat.

(study reference here if you need it - http://www.nature.com/ijo/journal/v24/n ... 1136a.html )

You've gained 5" = 12.5 cm. Multiply that by the lower figure of 750g and you've put on 9.3 kg of bodyfat.. You need to do some cardio to get rid of that, you can't just rely on diet and weight training to burn that off. Add 3-4 sessions of 30 mins to 45mins cardio plus your cricket training and you might start to lose a bit of fat. You don't need to complicate things yet by doing intermittent fasting, and there's nothing wrong with eating lots of healthy fats and carbs. Just do some daily cardio, keep your diet the same for the next month or so and see how you go.

I have learnt so much from your posts I feel like I should pay you!

[Monarchking]

Your diet must have been pretty shit to put on 5" on you waist

for about 6months I went to hard and ate alot of shit and didnt care, but now I regret it.