Bodybuilding while trying to lose my midsection some.... any tips?

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    May 15, 2009 2:00 AM GMT
    Basically im still pretty new to bodybuilding, only been at for about a year and half strictly and im still enjoying learning alot of new things.

    My problem was that while i was trying to figure out diets, figuring out supplements, and just trying to maximize everything to its highest quality.

    while i was trying to figure everything out (still am) i've seemed to gain a lil bit around my midsection, and aside from spending lots of money i don't have...

    .... Does ANYONE have any tips about how i may be able to slowly get that midsection back to being very tight while i am still trying to get bigger?
    message me on the site even if you have a few tips for me.
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    May 15, 2009 5:37 AM GMT
    Food intake after 6pm...lol! be careful, its when most of america is gettin their grub on...if u decide to eat after 6, make it salads or seasonal fruits bro.icon_wink.gif
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    May 15, 2009 5:54 AM GMT
    It's perfectly fine to eat late in the day. That's a wives' tale that is wrong.

    You need HIIT cardio and lean muscle mass along with plenty of calories to get lean.

    Keep your calories up. Do HIIT. Lift. Rest. Repeat.

    Small meals often, even in the middle of the night.

    You should never feel hungry nor stuffed.
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    May 15, 2009 10:19 AM GMT
    I agree with ChuckyStud, HIIT is best. Just spend half an hour in the gym:
    10 minutes 90% capacity on a treadmill
    10 minutes 90% capacity on a cross trainer
    10 minutes doing a cycle of 15 leg raises, 15 push ups and 15 crunches

    You can of course mix it up - I find even boxing training is also a good form of HIIT - just keep moving over the half hour and maybe do it 3 times a week - you'll feel the difference after the first week or so and start to see results after a month or two - well of course that depends on your body type!

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    May 15, 2009 12:35 PM GMT
    I agree with chuckystud. It has to do with calories in vs. calories out during the course of a day. Timing has little to do with it. Look at countries like Spain which has very little obesity and eats their largest meal of the day around 10pm.
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    May 16, 2009 6:51 AM GMT
    Thanks for your agreement guys, and good luck.
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    May 16, 2009 9:30 AM GMT
    crtrainer saidAt your age I would eat when I'm hungry - Or even better, eat before you get hungry. Mini meals every 2 hours (if you are training hard) will work if you eat the right stuff. Temperature regulation burns a lot of calories - Put on the sweats for cardio & SWEAT it off. I just added some Boxing training to my cardio & it's a great intense workout - Wish I'd done it sooner.


    The advice above is bad. It's dangerous and can lead to muscle cramps, spasms, slow loss of fat, cardiac malfunction and confusion. DO NOT DEHYDRATE as a matter of training. Glycogen deloading will give drop off 8 to 15 pounds of water, but dehydration, and electrolyte imbalance can be fatal if you don't know what you're doing. Best to stay hydrated and metabolize fat via vigorous activity.

    Exercise performance is lowered by hot body temps. Dress as cool as you can for performance.

    If body water is an issue, best to drink more water, or drink a bit of coffee to make you pee.

    Driving your body temp up is VERY BAD ADVICE.

    While dehydration will "tighten you up" it's just dehydration and is a hindrance to health, performance, and fat loss, and, like I said, is very bad advice.

    Eat, and stay cool.

    To lose your midsection, keep your calories up, increase your intensity, stay hydrated, do HIIT, do resistance training, eat, rest, repeat. After about 18 to 24 weeks, you'll have the body you dreamed of.
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    May 16, 2009 9:32 PM GMT
    Fat around your middle can be caused by other factors than just overeating.

    Stress can cause your body to produce cortisol which will cause your body to store fat around your midsection

    Cortisol
    From Wikipedia, the free encyclopedia

    Cortisol is a corticosteroid hormone or glucocorticoid produced by the adrenal cortex, that is part of the adrenal gland (in the zona fasciculata and the zona reticularis of the adrenal cortex). It is usually referred to as the "stress hormone" as it is involved in response to stress and anxiety, controlled by CRH. It increases blood pressure and blood sugar, and reduces immune responses.

    http://en.wikipedia.org/wiki/Cortisol


    Internal inflammations can cause all sorts of problems with digestion and metabolism. Food allergies are a common cause of such inflammations. Dairy products and foods made with wheat and similar grasses that produce gluten in processing are two major causes of food allergies.

    http://en.wikipedia.org/wiki/Food_allergies


    A poor diet with foods tainted with pesticides, etc. can cause a condition known as "leaky gut." Unhealthy gut flora and food not properly digested can leak thru the intestine and cause immune responses and inflammation that upset your whole body with one result being.....you guessed it....excess fat around the midsection

    http://en.wikipedia.org/wiki/Leaky_gut


    So you should:

    Think about adding a "de-stressing activity" to your daily routine to counter your daily stress. Some people do yoga, some meditate, some take a hot bath, so "chill" in the sauna or steamroom to relax. Personally, I read in the evening before bed. And I only read a book that is really engaging to me at that time.

    Check for food allergies by eliminating a suspected food group, like all dairy or all grain products and see if you feel better.

    Digestion and leaky gut....increase your healthy gut flora by eating yogurt with live cultures in it. Increase the acid in your stomach for digestion (esp if you have acid reflux or heartburn frequently)...I eat foods with vinegar to increase my acid intake (I used to be on acid reflux med and my doc said I always would be. But I have cured that problem just as I have described)

  • Brian888

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    May 16, 2009 10:41 PM GMT
    Start by getting your current eating habits in order and consuming the right amount of calories over the course of several meals throughout the day. If your putting on excess body fat, you're either eating more calories than you can burn in a day or too much daily fat. As a guide, consider the following: Calculate your lean body mass (total body weight less body fat weight) and use the following suggestions for increasing body mass without bulking:
    160 lbm = 3260 calories a day
    170 lbm = 3440 calories a day
    180 lbm = 3663 calories a day

    Using these numbers should see a gain of 2 to 3 lbs/lbm a month if you have your act together. If you're above that, you need to cut back, it's just more body fat. If you're not seeing gains, increase caloric intake by an additional 250 calories.

    In order to lose the excess body fat you have now, I would suggest increase your exercise level to burn more calories by using as many muscle fibres as possible and increase the intensity. The key is to do movements that are going to give you the biggest bang for your precious workout time and stress your body the most.
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    May 16, 2009 10:54 PM GMT
    Buffhunk64 saidI am not even going to read any of the other posts...most are just silly

    funny pictures ... You havent even read what other's have posted and yet you diss their postings. ... What an arrogant jackass! ... I pity your clients.
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    May 16, 2009 11:18 PM GMT
    Buffhunk64 saidI am not even going to read any of the other posts...most are just silly...


    Wow. How do you know they are silly if you don´t read them? The don´t eat after 6 line is nutty, as is the idea that sweating makes you lose fat, the other advice was sound.
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    May 17, 2009 12:27 AM GMT
    Lostboy said
    Buffhunk64 saidI am not even going to read any of the other posts...most are just silly...


    Wow. How do you know they are silly if you don´t read them? The don´t eat after 6 line is nutty, as is the idea that sweating makes you lose fat, the other advice was sound.

    Well, perhaps not eating after 6 is so that you dont have all these "calories" entering in your system just as you are about to become your least active for the day...esp. when asleep. ...Personally, I cant sleep if I am the least bit hungry.

    And sweating isnt passive. You have to expend energy...burn calories...to push the sweat out...altho the rate may be negligible, I dont know.
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    May 17, 2009 1:23 AM GMT
    Buffhunk64 saidI am not even going to read any of the other posts...most are just silly...simple rule...to lose fat one must take in fewer calories than one expends, conversely, you can expend more calories than you take in.

    That you have experienced fat gain is because you were taking in too many calories. To lose the fat, you must operate at a calorie deficit...taking in fewer calories than you burn...no other way around it..it's the Law of Thermodynamics

    How many calories is that for you? No one can tell you that...each person has their own metabolism and burn rate. You can still lift heavy weights...God forbid...we can't have you doing a total body workout to burn more calories...just take in fewer calories...might you lose an ounce of muscle...probably....will you lose the fat so you can see the muslce better...no doubt.

    This is how I train my clients.

    Thank god my trainer is nothing like you.
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    May 17, 2009 6:23 PM GMT
    Brian888 saidStart by getting your current eating habits in order and consuming the right amount of calories over the course of several meals throughout the day. If your putting on excess body fat, you're either eating more calories than you can burn in a day or too much daily fat. As a guide, consider the following: Calculate your lean body mass (total body weight less body fat weight) and use the following suggestions for increasing body mass without bulking:
    160 lbm = 3260 calories a day
    170 lbm = 3440 calories a day
    180 lbm = 3663 calories a day

    Using these numbers should see a gain of 2 to 3 lbs/lbm a month if you have your act together. If you're above that, you need to cut back, it's just more body fat. If you're not seeing gains, increase caloric intake by an additional 250 calories.

    In order to lose the excess body fat you have now, I would suggest increase your exercise level to burn more calories by using as many muscle fibres as possible and increase the intensity. The key is to do movements that are going to give you the biggest bang for your precious workout time and stress your body the most.


    Interesting. I note that your numbers are 3260 / 160 = 20.375. I was raised on the notion of 15kcal per # of lbm. Your equation is even more aggressive. I know that my best success with getting ripped to the bone comes when I bring my calories UP to around 3800 to 4800, and increase my activity. I carry right at 190 to 200 pounds of lean muscle on any given day, which fits nicely into your equation. Folks always gasp when I tell them to bring their calories up to at least 15kcal per lbm, but, I'm considering your view of 20kcal per. It seems closer to what works well for me.

    As you know, it's not just about having a caloric deficit to get leaner, as starving folks would all have awesome bods, but, it's about metabolic activation, and having enough calories to support it. Enough calories to prevent huge muslce losses and enough to sustain energy for sports performance.

    You have to be a kook to say it's just about the calories, as one person did here. That's simply not true. There are other factors, the biggest one, in my view, is getting active.

    You can talk about organic food, cortisol, and the like, but, the reality is that for most folks you need to eat enough to get busy, get busy, and get lean. That's how it works.

    All the aforementioned being said, from time to time, I'll pound down 8000 calories, if I feel myself starting to slow down.

    I've listened to folks whine about not making gains to find out they are eating 1500 calories a day (2 Snickers bars). You don't have to be an Oxford grad to get that one.
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    May 17, 2009 6:28 PM GMT
    Should have known....the guy you weren't liking is headless and from Dallas.

    Comes with the region.
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    May 21, 2009 1:01 AM GMT
    No it is not perfectly ok to EAT late in da day...where da hell r u gettin ur info fromicon_question.gif Its very dangerous to eat late at night, especially if ur sleeping afterwardsicon_eek.gif
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    May 21, 2009 1:38 AM GMT
    masculine31 saidNo it is not perfectly ok to EAT late in da day...where da hell r u gettin ur info fromicon_question.gif Its very dangerous to eat late at night, especially if ur sleeping afterwardsicon_eek.gif


    Yes..true! They always say eat for what your about to DO...if your going to do nothing...well why do you need fule? To build it into fat or to store it in muscle....
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    May 21, 2009 1:41 AM GMT
    To get that belly off and show your ripped self....do cardo and prior before bedtime.

    I do not eat fatty foods like cheese....excessive nuts......and other items with high fat prior to 7 PM....I also watch the carbs. I am more inclined to like good fat intake vs. a higher carb diet.

    Mostly it's about balanced nutrition and eating regularly like some have mentioned. We all have good points here...now you just need to find what works for you.

    Personally, I like the lean ripped look. Not easy to maintain. However, I love my nice tight speedo~