Need Suggestion to lose gut. Help!
adiboy2349
Posts: 20 Member
Hi,
I have a question about losing fat & increasing muscle. You must have heard this question asked around like a million times here. Apologies for bringing this up again. However, I have a strange body, My arms & legs are a little skinny (Not much). But, I've got a huge gut. Though I've lost some of it during the last few months, it still is quiet visible.
So, I wanted to know how to lose this gut & gain some muscle? How much should my Calorie intake be ideally?
I have not stalled yet in SL 5*5, though the reps are getting a little hard. I think I'm going to hit plateau in another 2 weeks or so.
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
Height : 5.7
Weight : 72 KG
Age : 26
Bodyfat:: 26%
What's your current gross intake of calories, on average?
2000k Cal
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Protein - ~150 gms
Carbs - ~200 Gms
Fats - ~100 Gms
Do you use a food scale and measure everything?
No
Do you track all of your intake, daily? (Everything?)
Yes.
Do you take cheat days or days off?
No.
How much weight have you lost so far and over what time period?
Lost about 5 Kilos in about 3 months. However went on a Bulk & have gained about 3 Kilos.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Currently in my 5th week of SL 5*5
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
Not stalled yet
I have a question about losing fat & increasing muscle. You must have heard this question asked around like a million times here. Apologies for bringing this up again. However, I have a strange body, My arms & legs are a little skinny (Not much). But, I've got a huge gut. Though I've lost some of it during the last few months, it still is quiet visible.
So, I wanted to know how to lose this gut & gain some muscle? How much should my Calorie intake be ideally?
I have not stalled yet in SL 5*5, though the reps are getting a little hard. I think I'm going to hit plateau in another 2 weeks or so.
Provide your stats (height/weight/age/bodyfat% if you know it/etc)
Height : 5.7
Weight : 72 KG
Age : 26
Bodyfat:: 26%
What's your current gross intake of calories, on average?
2000k Cal
What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)
Protein - ~150 gms
Carbs - ~200 Gms
Fats - ~100 Gms
Do you use a food scale and measure everything?
No
Do you track all of your intake, daily? (Everything?)
Yes.
Do you take cheat days or days off?
No.
How much weight have you lost so far and over what time period?
Lost about 5 Kilos in about 3 months. However went on a Bulk & have gained about 3 Kilos.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Currently in my 5th week of SL 5*5
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
Not stalled yet
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What has your weight done in the past 4 weeks? What has your weight done the 4 week block before that?
I'm asking because I'd like to get a handle on what your weight is doing at your given caloric intake.
Regarding what to do specifically, I think you could make a strong case for bulking or cutting. Ultimately the BIGGEST thing that will help is time under the barbell and adding weight to the bar. This problem will get significantly better in 6 months whether or not you choose to bulk for 4 and cut for 2, or cut first then bulk, etc. That's not to say that the choice is irrelevant, it's just that you're ultimately going to end up doing both. There's no fast fix for skinny-fat -- you need to train for a while and eventually after bulking and cutting (and possibly even eating at maintenance in the beginning, as much as people seem to dislike that strategy I think it works well in some contexts) you are going to look better.0 -
Thanks for the advice. My weight has been increasing since I upped my calorie intake. I've been doing around 2500 kcal a day. But my BMR says that I should eat around 2700 kcals to stay put. + 300 kcal to increase mass gains.
Currently I weigh 165 lbs(75 kg), so there is a definite shift in my weight. A month ago I was hovering at around 155 lbs.
So, Is about 2500 kcal enough to see some changes whilst I am bulking or should I increase it more?
What is your take on GOMAD? Thanks in advance
Cheers 0 -
Thanks for the advice. My weight has been increasing since I upped my calorie intake. I've been doing around 2500 kcal a day. But my BMR says that I should eat around 2700 kcals to stay put. + 300 kcal to increase mass gains.
Currently I weigh 165 lbs(75 kg), so there is a definite shift in my weight. A month ago I was hovering at around 155 lbs.
So, Is about 2500 kcal enough to see some changes whilst I am bulking or should I increase it more?
What is your take on GOMAD? Thanks in advance Cheers
A good chunk of that weight is likely fluid since you began lifting 5 weeks ago. If you were lifting prior to that, let me know.
I'd leave calories as is for now but check again in two weeks. If you're gaining more than 1lb/week I'd reduce calories slightly to keep the rate of gain under control.
I think GOMAD is silly unless you really enjoy milk and you're drinking that much of it out of personal preference. GOMAD is sort of a short-cut method to attempt to create an energy surplus for people not tracking energy intake.
Since you're tracking your intake I don't see any need to resort to GOMAD.0
