I'm McFatty...!!!

  • Posted by a hidden member.
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    Apr 28, 2011 3:04 PM GMT
    Hello all! I need some advice! Now I've been working out for the past 8 months and I've seen some results but every blue moon I get a plateau. Overall I've lost 40 lbs,

    I started off 340, I 've done a mix of weight training and cardio which got me my most results. Then I opted to get a personal trainer and received mild result

    I am trying to get down to the lower 200's ultimately 180 or 190. The areas I need help in would be my upper body and some of my lower body. What can i do to produce more reduction in the upper body. And what can I do in my lower body, like I have a butt but I want a more "sculpted" one.
    I'm open to all ideas.

    Thanks!
  • Posted by a hidden member.
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    Apr 28, 2011 3:10 PM GMT
    Basically I have mann boobs and need to get rid of them icon_smile.gif
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    Apr 28, 2011 5:44 PM GMT
    Do HIIT? High intensity internal training. It helped me go down about 4-5% bodyfat when nothing else helped. Tabata method also seems really helpful. I'm interested in what others have to say about this topic as well.
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    Apr 29, 2011 12:28 PM GMT
    cityaznguy saidDo HIIT? High intensity internal training.
    At his current weight, that's very dangerous advice.
    Imagine carrying your own weight while running...that's what he's got to work with.

    I'd suggest steady-paced walking for cardio, and focusing more on developing a meal plan that can be sustained on a long-term basis (foods you actually like, want to eat, and that just happen to be healthy).

    And my #1 all-time favorite advice: Patience! icon_biggrin.gif
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    Apr 29, 2011 11:44 PM GMT
    paulflexes said
    cityaznguy saidDo HIIT? High intensity internal training.
    At his current weight, that's very dangerous advice.
    Imagine carrying your own weight while running...that's what he's got to work with.

    I'd suggest steady-paced walking for cardio, and focusing more on developing a meal plan that can be sustained on a long-term basis (foods you actually like, want to eat, and that just happen to be healthy).

    And my #1 all-time favorite advice: Patience! icon_biggrin.gif


    whew! I'm so glad Paul you caught it. I must have misread it that he's currently at lower 200s. My bad. Yeah at higher 200s it's not a good idea to do HIIT. Paul is right I think following a meal plan is more important than just exercising yourself to death. Also, don't start yourself to death. If you lose one pound a week, you lose one pound a week. Patience patience patience. Good luck!
  • Jerebear

    Posts: 329

    Apr 30, 2011 2:06 AM GMT
    When you are losing weight you have no control over where the fat comes off of your body. That is set by genetics. You can work a certain body part in the gym and maybe the muscle grows, but the fat over top of it doesnt magically go away. In general, the fat will leave your body in the proportions that you gained it, so if the man boob situation started early with you, I'm sorry to tell you they will be the last to go.

    Now that the bad news is out of the way, the good news is that you can sort of pull things up and out when it comes to the chest by doing incline chest presses and flat flyes. You should keep doing flat chest presses however, as this is a basic compound movement that everyone should do.

    For your ass, I hear you on the reshaping. Fat guys who slim down tend to get wider flatter asses. If you dont want this to happen to you, obviously you should be doing squats, again another basic compound movement everyone should do. Additionally, I've been having great success at shaping my ass with bent-knee good mornings. Dont use to much weight with those, and progress slowly, so that you dont hurt your lower back. If you do those make sure to concentrate on using your glutes to move your body, and only use your lower back muscles to keep your back in proper form.

    I dont do any cardio.

    I dont care about calories or fat.

    I make sure to get a minimum amount of protein in a day to prevent lean tissue loss. If you measure you fat percentage regularly, then you can learn how much you need by trial and error (genetics vary and how much protein each individual needs varies). Start with the 1 gram per pound of lean body mass and adjust as needed.

    I have a maximum amount of carbs that I can take in a day on non-workout days only. On workout days, I eat what I want to reset all the hormones that are negatively impacted by reduced carb consumption (I never get plateaus, only slow, steady loss). On non-workout days, my usual max is 100g/day of carbs if I need to lose some fat and if I'm ahead of my targets my max goes to 125g or 150g. I dont get ahead of my targets so that my metabolism stays normal.
  • james716

    Posts: 73

    May 03, 2011 7:52 PM GMT
    Eat more & take a break every 4-6 weeks.