Trying to get lean and need some advice, anything helps!

[Bazzamona]

Hey all,

I am new to this and uploading my first post. I have always been fit cardio wise from playing sports. My mine sport is soccer, I play for an hour and a half 2-3 times a week. It doesn't seem to matter how much cardio I do, I have never been able to get a lean cut body .

Over the last couple of months I have started hitting the gym for the first real full on go of it. I have also changed my diet which seems to be the hardest thing to keep up. Was just looking for any tips or advice that anyone might have to achieving a more lean and toned body.

Here is a summary of me in a nutshell.

Age: 25
Weight 165lbs (before I changed diet and added gym I was 183lbs.
Height: 5 11"
Waist: 32"

Cardio: soccer 3 times a week for 1hr 30mins
Gym: 4 times a week for about 1hr 30mins.

Gym routine: machine for chest (3sets @ 15reps of 50lb), machine for back (3sets @ 15 reps of 100lb), machine for biceps and triceps (3sets on each @ 30lb for 15reps), db exercise: bicep front curl (3sets @ 15 reps of 20lb), chest flat bench (3sets @ 15reps of 25lb), shoulders( 3sets @ 15reps of 15lb), long bar with 30lb weight (I do 3 7's for 3 sets).
I finish off the gym with 35 mins on the exercise bike.

Diet:
Morning: fruit and glass of water.

Lunch: two turkey burgers with mustard on whole wheat bread or brown rice pasta with tomato sauce with a glass of water

Dinner: chicken breast or fish both would be baked with vegetables. Glass of water.

Snacks: protein shake, almond nuts, peanut butter.

I tend to eat out maybe once at the weekend and eat whatever I want along with a few beers.

I think my biggest problem is that I hate doing ab exercises. I have toned up and do look different but I want to step it up and basically look better with my top off!! Not sure if I have the correct names for my excercises but here's hoping.

Anything ye guys can think of will help thanks!!!!!!

 

[blayke88]

Idk how serious your goals are gym wise, but if you want lean gains, eat a lot more..since your wanting to lean out eat your main carb sources for beakfast and post workout...you need to be atleast having 5-6 lean meals a day...

 

[bpmartyr]

Idk how serious your goals are gym wise, but if you want lean gains, eat a lot more..since your wanting to lean out eat your main carb sources for beakfast and post workout...you need to be atleast having 5-6 lean meals a day...

When you eat your carbs doesn't matter. Number of meals doesn't matter.

If you want to lose weight you need to eat less than you burn, period. Cardio is a tool but will not make you lose weight.

OP: what works really well is keeping close track of everything you eat weighed against your TDEE and maintain a slight deficit, say 20% or so. There are plenty of websites and apps that help a ton, I use myfitnesspal on my iPhone.

I setup my BMR using calculations for sedentary and then add calories burned from weight training and cardio each day to get my TDEE. I then make sure to eat 500 or so cals less than that number. I would also recommend purchasing an inexpensive food scale as you may be surprised by portion sizes and how many calories you are actually eating, especially eyeing the portions.

Diet wise: get about 1 gram per lb of LBM of protein, adequate healthy fats and then eat the rest in carbs; doesn't matter the source of the carbs so much. Get plenty of fruits and veggies for nutrients and fiber. Profit.

Training: compound exercises, go heavy.High intensity intervals for cardio.

 

[blayke88]

R u kidding...when you eat and how much carbs you consume does matter..any weightlifter/ bodybuilder will tell you that..so if it doesnt matter how much carbs you consume, you can eat carbs all.day? Eating 5-6 lean meals throughout the day assures ur body of lean protein and boost your metabolism to burn fat, this isnt an opinion its proven and common sense..If you dont supply your body with the proper nutrients throughout the day you will be burning quality muscle, and yes fat...yes you do need to start off by 500 cal below maintenance then go from there to burn fat..

 

[bpmartyr]

R u kidding...when you eat and how much carbs you consume does matter..any weightlifter/ bodybuilder will tell you that..so if it doesnt matter how much carbs you consume, you can eat carbs all.day? Eating 5-6 lean meals throughout the day assures ur body of lean protein and boost your metabolism to burn fat, this isnt an opinion its proven and common sense..If you dont supply your body with the proper nutrients throughout the day you will be burning quality muscle, and yes fat...yes you do need to start off by 500 cal below maintenance then go from there to burn fat..

Just about everything in that paragraph is wrong. I never said it doesn't matter how much you consume, I stated the complete opposite. How much you consume vs. how much you burn is THE quintessential calculation to weight loss/gain. I said "when" you consume them doesn't matter, 'cause it doesn't. Guess what, eating carbs at night isn't bad either! How is that for going against the science of the 1980's. Take a look at some real modern studies and you will see that everything you are spouting is wrong.

 

[blayke88]

Ok..not gna argue like a child...all this guy has to do is talk to everyobe else on these boards and 95 perc will say the same things ive said...

 

[bpmartyr]

Good idea not to argue a subject when all you know is what you heard.

 

[blayke88]

Ok old man

 

[breezy11]

I agree with everything bpmartyr said.

 

[Medical420]

Idk how serious your goals are gym wise, but if you want lean gains, eat a lot more..since your wanting to lean out eat your main carb sources for beakfast and post workout...you need to be atleast having 5-6 lean meals a day...

Bro this is outdated information. Total kcal is total kcal. 3/6/10 meals it does not matter. I eat three big meals a day @3800kcal. Good carbs, high fat and tons of lean protein.

You are wrong and ignorant in your argument. Marty is correct.

Sent from my iPhone using Am.com

 

[Medical420]

Ok old man

This isn't needed.

Your 24, use Ye technology in front of you and learn something. Try google or something.

Sent from my iPhone using Am.com

 

[jimbuick]

Its funny bbecause eating carbs later in the day has been shown to be better than when consumed earlier in the day. (Carb backloading) Also I, along with the others, agree with Marty on this particular topic.

 

[blayke88]

I honestly dont care abt your input..ive done plenty of research, currently working on my personal trainers license..just your opinion and mine are diff...6 meals a day works great for me I'm abt to the point of competition shape for a show nxt june..guess bodybuildings my life and nutrition timing/ cycling works the way i do it, so I'm not wrong by any means, just not the way you guys do it, looks like theres an article in the news section, called 6 meals a day hmmm guess hes wrong and everyone else who follows that...

 

[bpmartyr]

Nobody is stating 6 meals a day doesn't "work". It just isn't superior or have any intrinsic advantages. I know many athletes that are in contest shape that do IF. I eat 2 large meals in an 8hr feeding window, fast for 16 and am getting leaner at the same time gaining LBM. My statements were toward the fact that "it doesn't matter" as long as the calories are at the right level, you are getting adequate protein and adequate healthy fats. Your reading comprehension leaves a little to be desired. I hope you pay more attention to your clients if you do become a personal trainer.

 

[jimbuick]

I honestly dont care abt your input..ive done plenty of research, currently working on my personal trainers license..just your opinion and mine are diff...6 meals a day works great for me I'm abt to the point of competition shape for a show nxt june..guess bodybuildings my life and nutrition timing/ cycling works the way i do it, so I'm not wrong by any means, just not the way you guys do it, looks like theres an article in the news section, called 6 meals a day hmmm guess hes wrong and everyone else who follows that...

I never said eating six meals a day wont work. It just isn't the only way, as long as you get the necessary amount of calories for your goal then it doesn't matter how many meals it takes to get there.

 

[TheSaiyan]

What is this ****

 

[uvawahoowa]

R u kidding...when you eat and how much carbs you consume does matter..any weightlifter/ bodybuilder will tell you that..so if it doesnt matter how much carbs you consume, you can eat carbs all.day? Eating 5-6 lean meals throughout the day assures ur body of lean protein and boost your metabolism to burn fat, this isnt an opinion its proven and common sense..If you dont supply your body with the proper nutrients throughout the day you will be burning quality muscle, and yes fat...yes you do need to start off by 500 cal below maintenance then go from there to burn fat..

Dude, meal frequency has no bearing on your metabolism. Macros are what matter, eating carbs at night has been shown to increase fat loss (carb backloading) reading your posts are like reading a flex article from the 90s...get up with the last decade of research bro

 

[Sean1332]

Sitting on Facebook all day makes you turn fat according to a recent article. So avoid Facebook if you want to lean out.

 

[jimbuick]

Edit: wrong guy, sorry losing track of my threads

 

[blayke88]

Bmp its.just what i was tought and my opinion, just like your nutrition tips is an opinion..so get off my damn back...not being big headed but i look pretty good, so its not like i weigh 150 lbs, and pulled this outta my ass...i know abt nutrition and macros I'm not a newb...its just a simple way to diet...damn this thread turned into some bs abt diff diet approaches...sorry to the guy who wanted advice, hooe your not reading this any further cause I'm sure your confused.as hell...im outta this drama thread

 

[jimbuick]

Bmp its.just what i was tought and my opinion, just like your nutrition tips is an opinion..so get off my damn back...not being big headed but i look pretty good, so its not like i weigh 150 lbs, and pulled this outta my ass...i know abt nutrition and macros I'm not a newb...its just a simple way to diet...damn this thread turned into some bs abt diff diet approaches...

Lol its funny cuz you actually got on his case and then started to make cracks about his age and I never saw him do anything like that.

 

[tyga tyga]

Lol at personal trainer license.. its a certification bro. And you get basic rules to dieting through any school/or certification program. Ive got mine, but if you want real nutrition/dieting "knowledge" you need to get into being a nutritionist.

 

[TheSaiyan]

Lol at personal trainer license.. its a certification bro. And you get basic rules to dieting through any school/or certification program. Ive got mine, but if you want real nutrition/dieting "knowledge" you need to get into being a nutritionist.

He's all knowing, stop being childish!

 

[TheSaiyan]

Idk how serious your goals are gym wise, but if you want lean gains, eat a lot more..since your wanting to lean out eat your main carb sources for beakfast and post workout...you need to be atleast having 5-6 lean meals a day...

Beakfast is my favorite meal of the day

 

[tyga tyga]

Beakfast is my favorite meal of the day

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=66944"/>

Same here. Breakfast is the poop

 

[soontobbeast]

ive gained strength and size going 20+ hours without eating about 5 out of 7 days a week.

And to all of you jumping all over this guy......it isn't his fault. the 6 meal/day dogma has been around a while.....regardless of whether it is true or not.

and blayke, all case studies point to showing no improvement of body composition using 6 meals versus 3. that is scientific fact.

lol my sister-in-law is a 'certified' personal trainer. she knows zero about nutrition or exercise science but paid $50 and took an online test. it is a joke.

stating that you're trying to get your personal trainer's ''license'' doesn't mean a whole lot on this board......seeing as how most people on here have a background in either dietetics or exercise science with bachelor's and masters in their respective fields. many, many people outrank you in that regard and are on the side of intermittent fasting [going 16+ hours without eating].

 

[Miss Q]

J/Kidding.....continue on!!