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So I was just sitting around and i looked at myself. Damn. That 1-keg is pissing me off!

What's the best thing to do to get a flat stomach? I've been on treadmills running about a mile a day from November till February and i lost 20lbs.


I look skinnier now than then, but lately i've been slackin off and eatin fast food, (damn, curly fries at Jacknthe Box is the shit) and not exercising.


So yeah, and i just ate a big meal, and now i feel guilty.





What's the best thing to do to get a flat stomach? Should i just keep running more and do ab workouts? I mean, i have to be ready by summer! Any diet plans i should consider?

Back then when i lost 20lbs.. this is what i did:

Everyday:
Skip Breakfast
Lunch eat Spicy Chicken Burger + Side Salad w/ Fat Free Ranch + water + carrots
1-2 Miles on treadmill at 8.0 speed + Minor Lifting (some bicep curls + tricep curls + skull crushers at minimum)
Dinner 2 slices wheat bread + lean meat (turkey or ham) + ketchup + tomato + water/iced tea


It worked for me then, should i go back to it? I weighed 172 lbs in november, and now i'm 144 lbs. The lowest i've gotten was 139, but I've been lazy the past 2 weeks, so yeah.

You can do all the damn ab work outs you want it won't change the shape of your stomach if you've got a couple tires there.

Only thing to do is lose the gut.

You can do that the traditional way by having a calorie deficiency. Figure out the amount of calories your body naturally (not doing any activities) burns daily. At the end of the day you want your calories for the day to be lower than the calories you normally use. That can either be done by eating less or exercising more. The less calories you end up with the faster it comes off but the less healthy it is.


Edit- don't skip breakfast.

Alright, is there a site or a place i can go to, to find how much calories i need to intake w/o doing any activity? And i dont see why not skip breakfast. I heard it's because people tend to over eat if they do, but what if i force myself to eat the same amount everyday? o.O. Wouldn't the breakfast just be extra calories?

And this calorie defiency would "lose" the gut yes?



I'm 5'7, 144lbs.

I eat so much shit, one long weekend, i had mcdonalds for lunch and dinner, THE WHOLE LONG WEEKEND.

And i've had mcdonalds and other fastfood shit at least a dozen times and im like super lightweight and have like no body fat lol

But i run almost every day

http://www.bmi-calculator.net/bmr-calculator/


They say breakfast is the meal of champions.. It's true.
Your body has been starving for a whole night since whenever was your last meal. You need to get some sh1t in to get sh1t going again.

Ideally you want to eat several smaller meals (~6) a day instead of 3 (or 2) in your case bigger meals. Your metabolism goes up when you eat (metabolism = rate you burn calories) THerefore eating at intervals during the day keeps it up.
Going on a long starvation diet (the "only salad" types) really is not healthy at all. On top of that your body starts adapting to getting in less calories, so the fat loss slows down. Then when you're finally (ever?) done with your diet and start eating "normal" again you blow the f'k up again.

You can't "pick and choose" where you want to lose fat. SOme people get more fat in certain places than others. You might start noticing fat loss in a different area than another person or you might start noticing it around your whole body. That just depends on your genes. I laugh at ab warriors who have been doing 800 abs every morning for their whole life and still have a beerbelly the size of a basketball.

Skipping breakfast is something you should defenitely not do..

Just eat alot less calories and keep up the 1/2 miles on the treadmill. That will be enough in the long run.

Eat a salad every now and then and take vitamin pills every day.

Drinking water is the most important thing in losing weight. It cleans out your body and filters it really really good.

Less food so less to do, only 1 pill a day. Only thing u gotta work for is the couple of miles on the treadmill and you're all set.

Yea what stall said is correct .. best thing is just to eat normal times a day and little meals in between to spice up the calorie burn a bit and drink water..

Great site, thnx

You have a BMR of 1474.8.

Is that good? lul

It's not good or bad.. it's just your height/age/weight ratio.

I don't know how tall you are, but it does seem kind of low.

5'5

BMR = 1754.82 So with NO excercise i should get 2105.784 calories a day to MAINTAIN weight. So if i could cut that down..

Alright how's this sound?

I put like a calorie limit per day, and i can eat/drink w/e i want as long as it dont exceed my limit.. Like..

If i say 1800 calories a day and thats it.

I can eat like a bowl of cereal - 250cals + subway - 500 + iced tea - 300 + cereal again - 250 + milk - 300 = less than 1800.

Or does WHAT i eat matter?



And for breakfast, is Cinnamon Toast Crunch + Soymilk good? LOL.

"You have a BMR of 1618."

i dont get it

Well, what you eat doesn't really matter much. A calorie is a calorie. You can get them all from fries and burgers or you can get them all from a more balanced diet, at the end of the day if you both get 2000 calories from your food it won't change much, if anything, for fat loss.
BUT. That doesn't mean that you should be going around eating only junk food and other bullsh1t just because it doesn't matter much. If you're going to go on some kind of diet/fitness plan or whatever, might as well go all the way and eat healthier too? Better food will give you more energy, you will have more nutrients so your body functions better from the cell level to your overall entire body.

When possible, you should get reduced fat/fat free or calorie reduced alternatives to food (fat free milk, salad dressing, etc.) Not necessarely because you want to avoid fat (contrary to what the old fat overweight people sitting around an executive table say, eating fat doesn't mean you get fat.) The problem with fat is that it is hte most calorie dense of the nutrients (protein (~4.5 cal/gram), carbohydrtates(~4.5 cal/gram), and fat(~9 cal/gram))
You need some fat for normal bodily functions, so don't try to completely cut out all the fat. A lot of people try getting their calories on a "40/40/20" scale. That is 40% from each carbs and protein and 20% from fat. It doesn't have to be 100% exact to the dot, but roughly around that.

I'd avoid soymilk if I was you. I've read a lot of conflicting sh1t about it, NOT the type of sh1t you read in Women's health magazine. Besides, you don't want to look like a little pansy assed b1tch drinking your soymilk do you

Other stuff I would tyr to avoid is foods with
hydrogenated or partially hydrogenated vegetable oils (pretty easy to avoid, eat natural peanut butter and quickly look over ingredients lists)
high fructroce corn syrup this one is alittle bit harder to avoid, they put it in almost every got damn thing. Just make sure it isn't the main ingredient in evrything you eat.
"empty calories" such as alcohol and deep fried foods (the frying around the food, the food itself usually is still alright)

In general, try to eat more "natural" and try avoiding mass produced and processed foods, they always have all kinds of bullsh1t in them.

Wise words from a wise man.

Damn i was gonna post my 2 cents worth in this thread, but it seems like Stallowned's the go to man. He pretty much covered it all.

Just keep in mind there's no such thing as spot reduction, so you can't focus on a certain part of your body to lose fat. Keep at it and stay dedicated once you find your regime and it'll show over time. Speed your metabolism up and keep it that way.

NO JUNK FOOD!

OT: Stallowned u must be a tank man

like evryone said (havent read everything though)

don't skip any meal, work on your cardio to loose your fat, if you work on your abs and your still fat, you wont see them.

I usualy start everyday with 3 eggs wich i mix in 2 cup of milk.


then I eat pasta for dinner, and at night I take a light meal, but keep eating snack (fruit and cereal) the whole time until I go bed.



I'm 145 lbs btw 183 cm heigh, few years ago i was just some skinny bitch, could eat any crap I wanted wouldn't gain weight. so I started working out and watching my alimentation, now im good looking imo, not buff cause my metabolism wouldn't easily allow me this, but on the other side i got one hell of a muscle definition.



so yeah watch your alimentation, dont starve, it's the worst thing you can do, sure it might go faster, but you wont be able to keep it up, betetr turn this into muscle wich will make you feel better about yourself, and will be healtier

I'm 6'4 190lbs...But I have to eat well over 4000 calories a day to just maintain my weight...

Alright I just ate a bowl of cereal WITH soy milk, (sry i just read your posts 2 min ago XD)

Now, i have to get a tuxedo for prom in a couple hours.. Does it matter when i work out?

I'm thinking to run on the treadmill (1-2 miles) + some lifting like around 2 in the afternoon, then go home, wait till ike 5-6, and play some pickup games at the basketball court. Then eat dinner couple hours after that and thats it.


What you think?

EDIT: OH , i forgot:

I usually run at 8.0 speed w/ 0.5 incline increase every lap for my mile. (1 mile is like 7:45 roughly w/ that speed)

I heard somewhere if you do an "extended run" for less speed, that it's effective too? EX: 5.0 speed w/ 0.5 incline increase every 2 minutes for 25 minutes.


For Fat loss, which one is more effective? I've did both throughout, but i heard it just tones your legs if you run it slow.

I eat like a horse i never get fat

I played 4 times a week ice-hockey, but when stopped playing it i got 10kg fat it was mistake to stop

dont skip breakfast, its so bad for your health. I read a health article that you get fat when you eat dinner so, skip it, or eat a piece of fruit or something. When you eat breakfast, the food is used to power your brain for the rest of the day, so you don't get fat while eating dinner causes the body to put the food away as fat so you gain more.

are there any guys out there wishing to gain weight? I have been stuffing myself for the past couple months till my friend told me gaining weight depends on how much you work out so now im at the gym

that's basicaly why im working out lol.

its fcking hard to gain weight >.>
but swimming has added 15 pounds in 2 months ^.^

heres a question, losing weight...you lose fat or muscle first? or both? Have both lol only need to lose one.

You very likely WILL lose both but you can do things to help minimize muscle loss.

im 6'2 165 rite now, trying to get down to 155 for football

Don't skip any meal.


It doesn't matter how much you eat or work out. If you aren't putting in more calories than you're burning you won't gain any weight (muscle or fat)

Easiest way to gain weight is to eat as much calorie dense foood as you possibly can while doing as little physical effort as possible. The only limit is your appetite, motivation, how sick you get, and the amount of food available to you.

I'm pretty sure you don't want to become the michelin guy though.
How active are you? I think I remember reading you was into all kinds of swimming n sh1t.
If you really want to bulk up (muscle) you should reduce the amount of running/swimming cardio type exercises. It is just making you burn up more calories and fatiguing your muscles that could use that energy when you're in the gym with your veins about to burst liftin heavy assed weights.

I'm a type of guy that doesn't like to be mr. buff guy.

I just wanted to be ripped (beach muscle i suppose) and have a flat stomach, if any a sixpack.


So yeah i have to do cardio


Btw, pickup games on a basketball court (halfcourt 3 on 3) If we play rigorously (not messing around) for about 1.5-2 hours, how many calories you think i burn? (btw i just dont stand aruond we actually PLAY)

What, you like, eat a chicken burger everyday??

not that fab...

- Don't skip breakfest. If you eat healthy in the morning your apetite in snacks will go down and your metabolism will work sooner, so you start burning more calories only in the morning.

-Drink a lotta water/tea that kinda stuff. Fruitjuices are also good, but rather stay with water, not a lot of sugars and that kind of stuff.

- Better cut off the Burgers. High fat and calories, in only one burger you've allmost had your calory shot for that day.

- Turkey/Chicken/any other white meats are very healthy. not much fat and very Farking tasty, just not as a burger!

- Cut off the sauces. Even though Ketchup is the most healthy of all of them, you could still better stop them... Maybe only once a week, but that's all...

- Keep on training. Running is very good for you, but if you go anywhere, also take the bike most of the time. Fresh air, exersize, movement, very good for your legs. But try doing something more. Try rowing for starters, twice a week. 10 minutes, and try to go over at least 2 km in that time.

- NO sweets and stuff, they are just totally bad. No cookies or anything, but maybe a multigrains bisquit, or oatmeal cookies.

- For lunch, try putting something like turkey or chicken on your sandwich.. make something nice of it. some tomato's/sauce, cucumber, save, boiled egg, and cheese.

Well, that's all my health class and gym could teach me about healthy eating and livving..

swimming is over but now im doing track and I've been going to the gym since it started last week. So far I gained 2 or 3 pounds i think

as for track, I don't run its too boring, pole vaulting is more fun

Excuse the bluntness, but didn't you say that you were fat? That's like getting a haircut from a quadriplegic with no scissors?