Help with an exercise regimen

kylebocaj
kylebocaj Posts: 2
edited January 13 in Fitness and Exercise
I'm a 23 year old male, 6'1'', 170lbs. I have a pad of stubborn abdominal fat that I can't lose no matter what I do. It's about 10-15lbs of fat that I'd like to lose. I've just recently started going back to the gym but I don't know what to do to lose this extra weight. My goal is to burn off this extra fat and start building muscle. I'm eating about 1600 calories a day and I'm burning 400-600 calories at the gym. I avoid fast food, fried food, junk food, etc. I mostly eat lean meats, fruits, vegetables, some grains, dairy. I used to weigh 200lbs 2 years ago and I lost about 40lbs since then, but I've gained about 10lbs in the last few months, putting me back at 170. I know I'm within normal range for my age and height but it's fat. My fat is concentrated around my stomach and waist and some around my chest. I really need help with making an effective diet and exercise plan. What should I be doing at the gym to lose the fat and start gaining muscle? Am I eating too many calories, not enough?

Replies

  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    First let me thank you for saying "regimen" and not "regime" or "regiment".

    You are absolutely, unquestionably under-eating for your height, weight and age. Abdominal fat will go away predominately through correcting your diet, which, believe it or not, is going to entail eating a bit more.

    For exercise, you will see phenomenal results spending 45 minutes, three times a week, doing the Stronglifts 5x5 program available for free at http://stronglifts.com/free-stronglifts-5x5-report/ Not an ad, this is free and as far as I know, other than some emails that you can unsubscribe from, there's no hook.
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Focus on the big six, aim for at least 1g protein per pound of LBM and .35g fat per pound of body weight.
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    I estimate[1] your total daily energy expenditure at 2600 based on your information. Aim to eat 15% less than this at a NET 2080 each day (net meaning, if you burn calories exercising, eat food to replenish that burn.)

    Then, simply stay consistent, keep on top of your measurements (waist, neck, etc), and calibrate toward exercises that make you feel good.


    [1] http://www.fitnessfrog.com/calculators/tdee-calculator.html
  • RobynMWilson
    RobynMWilson Posts: 1,540 Member
    It's hard to say about your cals without getting specific details on your workout regimen. But if I'm 40 years old and maintaining 135 at 1700-2100 cals (depending on the day and if I worked out) then safe to say you should probably increase your cals.I sent you a FR :)
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    First let me thank you for saying "regimen" and not "regime" or "regiment".

    You are absolutely, unquestionably under-eating for your height, weight and age. Abdominal fat will go away predominately through correcting your diet, which, believe it or not, is going to entail eating a bit more.

    For exercise, you will see phenomenal results spending 45 minutes, three times a week, doing the Stronglifts 5x5 program available for free at http://stronglifts.com/free-stronglifts-5x5-report/ Not an ad, this is free and as far as I know, other than some emails that you can unsubscribe from, there's no hook.

    ^^good advice
  • kylebocaj
    kylebocaj Posts: 2
    Thanks, everyone! I'll follow your advice.
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