Lose The Gut

NELILE

New member
I AM A MILITARY POLICE OFFICER IN THE CORPS AND I JUST CHECKED INTO MY NEW UNIT IN JAPAN. BEFORE I WAS HERE I WAS STATIONED IN BEAUFORT, SC AND MY UNIT NEVER WORKED OUT ALOT SO I LET MY SELF GET LAZY AND PUTON SOME UN NEEDED POUNDS..NOW IM IN JAPAN AND HAVE SO MUCH FREE TIME (EVEN THOUGH I WORK 14 HOUR DAYS), I WANNA FOCUS MY TWO YEARS HEAR ON LOSING WEIGHT AND GAINING MUSCLE.

i AM 5'11 AND AT 220, IM NOT SURE OF MY CURRENT BF %, LAST TIME I TOOK IT IT WAS 22 %, WAY TO HIGH FOR MY LIKING.

I WANNA LOSE MY GUT BUT KEEP MY MUSCLE

I AM CURRENTLY TAKING HYDROXY CUT 2 PILLS 3X DAY AND CREATINE MONOHYDRATE, ALONG WITH NO-EXPLODE AS A PRE-SUPP AND WHEY PROTEIN FOR POST WORKOUT AND A SLOW BURNING PROTEIN RIGHT BEFORE BED.

I GO TO THE GYM 5-6X A WEEK AND WORK OUT PRETTY HARD FOR AN HOUR FOLLOWED BY CARDIO, I ALTERNATE FROM HIIT TRAINIGNT O LONGER CARDIO.

I EAT PRETTY GOOD, LOTS OF TURKEY, FISH, AND SOON AND USUALLY JUST MUNCH ON PEANUTS AND HAVE A BOWL OF CEREAL FOR BREAKFAST AND GRAPEFRUIT FOR LUCNH, THEN COTTAGE CHEESE AND PINEAPPLE FOR LATER SNACK...

ANY SUGGESTIONS ON SUPPLEMTNS I SHOULD ADD..TEST BOOSTERS, ESTROGEN REDUCERS, AND WHAT NOT....ALSO ANY SUGGESTIONS ON ANYTHING ELSE WOULD BE USEFUL..THANK YOU
 
ive heard of ppl seeing results on hydroxycut but if u wana switch it up, id recomend leviathan reloaded, and dcp from rpn.

fasted cardio is always good for fat burning.
keep cardio up and food intake in small amounts spread out throughout the day. fish and turkey sounds perrty good to me. mabey add some fish oil in with each meal.

are u able to eat whenever you want... or do u have certain times you must eat?

if i were u id switch out the slow burning protein with a product like zmk at night.

switch your morning cereal out with a whey shake and a bowl of oats.

just a few things id do>>> im not a pro or anything
 
I Can Usually Eat Whenever I Want Granted Im Not Busy, I Either Ride In A Cop Car All Day Or Sit At A Desk...i Try To Keep It Small All Day, No Real Large Meals...thanks For The Advice
 
ya no problem.. as long as ur eating frequently ur metabolism will stay high and the weight should fall off. just keep up with the cardio, and choose a good diet plan.. there are tons on this site

good luck brotha
 
Welcome to the board!

Sounds like you have a good idea of what your doing. For as much hate as muscle tech gets I sitll think hydroxycut works well.

What are your goals right now? Would you like to cut down or just build muscle on what you have? Iwould suggest that you form a good msucle base first your going to look trimmer and bigger then should you decide you want to cut the extra lean muscle mass will help you burn off any leftover fat!

At your age I would honestly say a test booster will not do much unless you feel that your levels are 'low'

You may look at some other pre work out supps if you want a little extra fire in the gym. this board has plenty of those floating around!

Best advice I can give you is to get your diet spot on. You can look around for diffrent types of diets that best fit your needs. Generally speaking a 40/40/20 split carbs/protein/fat is a balanced diet. Once you have your diet in order you WILL see results!

Another note is that working out 5/6 times a week can be killer if you feel you are doing fine with that split then keep going. Listen to your body if it wants an extra day of rest it may be best to give it.

Best of luck!
 
honestly my goals is to return to the states huge, in a muscle way not a fat way...i would say my arms are around 15.5 inch and i want 17in, and to be around 190....30 punds lighter than my current state, and my max weight for the corps is either 195 pds or 18% bf or lower i want both i know i need to work on my diet, i eat healthy but i dont thin im eating nearly enough, but i thin a couple extra protein shakes a day could bring up my calories and portein levels for that 40/40/20 intake you mentioned, i been trying to build around that formula......

i really want that V shape body but at the moment its more of a lil v with a bigger muffin top....:icon_lol:
 
Sounds like a great goal!
Since you already have some fat on your body I would suggest you try to clean bulk at this point.

This is a choice you can make for yourself but in my training I prefer to build up mass and once the larger amounts of lean mass are there it can only help you cut should you what to do that.

You can transform that extra fat and weight into muscle. Get a good split put together. "Lift big get big" an old coin phrase. Make sure you get a good leg day in there and you will really enjoy throwing on muscle.

To know how many calories you need frind your BMR and try to put a good diet together that will allow you to take in enough per day.
 
I agree with just about everything on here... My suggestion would be to go with the lean bulk for now so you can build the muscle up.. Once you build some more up it will be easier to drop the fat\weight since you'll have more muscle to burn cal and fat.. It was hard for me to cut when I had no muscle.. Now I can drop weight within a month without a problem... Just stay dedicated and watch the intake...
 
i think he needs to read up on recomping rather than any kind of bulk. he sounds like he already has muscle mass and is looking to drop the fat and build a little bit more muscle..

i did a recomp about half a year ago and gained around 9-10 lbs. and lost around 8% body fat.

EDIT: i used leviathan, dcp, igf2, neovar, and xfactor.. not to mention a nice chicken diet that put me around 2800 cals a day
 
I appreciate all the replies, so it seems a lean bulking cycle is the majority vote..what kind of supplements are reccomended to add mass and what fat burners work the best.
 
Supp wise you want to get multi-vitamins and Fish oil.. Then it gets to the point where you will need some research.. I personally take beta-alanine, BCAAs, protein, NO and creatine (I take Cellucor M5 which is NO and Kre-alkaline in one..

Fat burners.. I like Ripped fuel and Cellucor D4 Thermal shock but I know there are many others out there that are stronger that people on here have used...
 
Dialene 4! FTW
 
here is what im working with

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i know its not a pretty site

goals: lose the guts, gain mass and definition....

i got two years til i leave japan, so thats the time limit i have...
 
ok so i did some research and put together a diet and work out plan...tell me how this sounds..

7 a.m. 6 eggwhites 1 whole egg Bowl of Quaker oatmeal and 9 almonds

9:30 a.m. 1.5 scoops of whey protein/ or prot bar

12:30 a.m. Grilled Chicken Breast and Sweet Potato

3:30 p.m. Whey Prot Shake/ Prot Bar

7:00 p.m. Chicken, Turkey, Or Fish w/ Veggies

10:00 p.m. Casien Protein

about 2200 calories, 318 protein, 84 carbs....my bmr is around 2500
Carbs Consist of
Oatmeal
Sweet Potatoes
Veggies
Brown Rice
Rice Cakes w/min sugar

Protein
93/7 Lean Ground Meat
Lean Ground Turkey
Grilled Chicken
Salmon
Tuna
Eggwhites

Fats
Olive Oil
Wal-Nuts
Almonds

i found this diet on this forum and it sounded good

as for the work out i am thinking this

day 1 (bicep/ back)
concentration curls
barbell curls
hammer curls
cable curls
bentover rows
lat pull down
one arm rows
pullups

day 2 (chest/tricep)
db inlcine benck
db incline fly
tri pull down
dips
tri extensions
db decline fly
db flat fly
over head cable pulls

day 3 (legs/forearm)
squat
leg press
calf extensions
db lunges
wrist curl
reverse wrist curl
behind back wrist curl

day 4 (shoulders/lats)
military press
arnold presses
lateral raises
plate raises
db shrugs
bb shrugs

alternate between hiit training and hour cardio after each work out

day 1
day 2
off
day 3
day 4
off
...:think:
 
What camp are you stationed in? I was in Oki for about a year, the chow there is better overall and there are better places/hills to run. However, I would use caution on the side of supps. Almost every day during the summer is a "black flag day".

Running in Okinawa during the evenings is something I really miss, you'll learn to love it.
 
Condition1 said:
What camp are you stationed in? I was in Oki for about a year, the chow there is better overall and there are better places/hills to run. However, I would use caution on the side of supps. Almost every day during the summer is a "black flag day".

Running in Okinawa during the evenings is something I really miss, you'll learn to love it.
Click to expand...


im on camp foster right now, and yes the food is good, i plan on buying all supplements online since the exchange does not have a big selection...

the running is good and the hillls are great for conditioning, i like to run first thing in the morning or at night..
 
Funny you say black flag day. Same here on the ship almost every day hits black flag conditions. If you drink enough water beforehand it is great to run in never sweat so hard in my life.
 
On Foster, if you exit the bowling alley gate and hit a left (or any gate and head that direction) you can do a sweat perimeter run during the evenings. Just run around the outside of the base, and you will hit a slight gradual incline, then a nice hill (I kinda had problems with it at first) Push it, it's all down hill from there, literally. The Perimeter of Foster is 6.7-7 miles or so. Good for 40-55 minutes of steady cardio.

Once that becomes boring, ask the "PT studs" where airplane hill his, freaken hell in the form of an incline. Oki is fairly busy in the evening, so it's not a bad sight. Be sure to have music, or 40 minutes can seem like 40 hours, regardless of the scenery.

Oh but you have a great point about running in the morning, before eating anything. It's way more effective for fat loss to do cardio on an empty stomach.
 
IMO get lean first, work on dropping the fat while doing your 4 day weights split in the gym, and the morning cardio (preferably on an empty stomach) when you decide to do so. You'll be surprised how many people bulk up, try to lose weight only to realize that the hard earned muscle is lost along the way, not all, but more than you would like. Personal experience aswell.
 
the hills here really do help with the cardio and are great to do wind sprints up, ill have to look into those routes, long distance runs are always fun
 
i know you got a belly, but I wouldnt even worry about losing it so to speak. I would clean up your diet, train hard, and let yourself recomp. Which looking at you would not be difficult as you are untrained (not trying to sound like a ****). Eat enough to gain some muscle, get stronger, and watch what happens in a few weeks. You dont have much to cut down to so get a base first,
 
Hi, The diet should be balance with nutritionally rich. i always take eat properly. My time divided into 4 times in a day.
 
thats what i decided to do, not so much worry about my weight but work on gaining more muscle and lowing my bf%
 
sprinting is an excellent way to help you out on what your doing. i know it might seem that just plain running might be good, but sprinting is one of the best way to keep metabolism running high and burn fat. don't do that much long distance running, sure it helps you but it also eats your muscle.
 
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