What should i do?

[RBTrucking]

I am 6'4 used to be 380 came down to 220 but and im still losing weight id like to be around 205-210 i just cant seem to lose the fat in my lower stomach i was wondering you think i should turn to fat burning supplements i really dont want to because the way i see it is i came so far without em why cheat now. What are your suggestions?

[SNPiccolo5]

You cannot spot reduce, so it is best to just continue as you have been. IMO, supplements are rarely needed, and fat burners even more rarely. Your body will lose fat in the reverse order that it added it, so you'll just have to keep going until it decides to lose it from that spot. Hopet his helps!

-Tim

[cursor]

Originally Posted by RBTrucking

I am 6'4 used to be 380 came down to 220 but and im still losing weight id like to be around 205-210 i just cant seem to lose the fat in my lower stomach

What are you doing in your fat-loss efforts?

[RBTrucking]

hiit and weightlifting.

[SNPiccolo5]

Originally Posted by RBTrucking

hiit and weightlifting.

If you give us a detailed plan (what you do each day, how many days/week you lift, what your routine is like (reps/sets/excercises)) and what your diet is like (again detail), we'll be able to tell you a LOT.

-Tim

[RBTrucking]

Alright I do hiit 5 days a week for 30 minutes and i accomplish 3 miles
weightlifting goes like this.

Monday: chest, tricep (Dumbell tricep press), (dumbbell bench press) hanging leg raise.
Tuesday: off
Wednsday: Deadlift, ,. ,( Lateral raise shoulder). (dumbbell shoulder press) Hanging leg raise
Thursday: Off
Friday: Bicep 7ft bicep curl (Dumbell row bicep back) (dumbbell curl bicep), wrist curl hanging leg raise. Pull up’s


My meals go like this :
wake up protein shake
after run 1 chicken breast 15 almonds another protein shake
after lift bowl of oatmeal 15 almonds another protein shake and on lift days dextrose
then at around 5:00pm oatmeal 15 more almonds and a can of tuna out of the can no bread.
8:00pm chicken breast, soup vegtable for dinner
11:00pm cottage cheese and thats it for the day.

Plus i drink about a gallon to 2 gallons of water a day.

[Lady C]

I would highly consider changing that diet for fat loss. There is tons of protien but where are the veggies?

IMO, I would drop ALL of the almonds until you reach your goal. I would only eat oatmeal before or after the weights. Fill up on veggies. Yes, that means several meals of salad or whatever veggies you like.

[cursor]

e x e r c i s e

Originally Posted by RBTrucking

Monday: chest, tricep (Dumbell tricep press), (dumbbell bench press) hanging leg raise.
Tuesday: off
Wednsday: Deadlift, ,. ,( Lateral raise shoulder). (dumbbell shoulder press) Hanging leg raise
Thursday: Off
Friday: Bicep 7ft bicep curl (Dumbell row bicep back) (dumbbell curl bicep), wrist curl hanging leg raise. Pull up’s

Monday
__1 chest exercise
__1 triceps exercise
__1 abdominal exercise
Wednesday
__1 back exercise
__2 shoulder exercises
__1 abdominal exercise
Friday
__2 biceps exercises
__1 abdominal exercise
__1 forearm exercise
__1 back exercise

Can you see ways to achieve better balance and flow in your exercise layout, or might you need some help in creating a more effective plan?

n u t r i t i o n

Originally Posted by RBTrucking

wake up protein shake
after run 1 chicken breast 15 almonds another protein shake
after lift bowl of oatmeal 15 almonds another protein shake and on lift days dextrose
then at around 5:00pm oatmeal 15 more almonds and a can of tuna out of the can no bread.
8:00pm chicken breast, soup vegtable for dinner
11:00pm cottage cheese and thats it for the day.

Your food plan consists (virtually) of protein and fat. Have you taken the time to actually layout the macronutrient values and the caloric flow to better understand what you're feeding your body? Have you considered using FitDay, or some other nutritional quantifying software tool?

[Rats!]

first of all you don't need so much fat so drop most of those almonds. these are the carbs I ate when losing fat, that seemed to keep me full and lose fat: for the first 2-3 meals of the day you should replace the almonds with 2 slices (90-110cal per slice) of whole wheat bread that has at least 3g of fiber per slice (4-5g even better). then for the last 2-3 meals cook green veggies or any fibrous veggies such as eggplant. for your very last meal, have a salad with lots of green leafy veggies (lettuce, arugula etc.) and add 1tbsp of olive oil to it.

[Lady C]

I would NOT add in more starchy carbs in place of nuts. You are cutting. Add in veggies instead of the starchy carbs. Understand while cutting you can get hungry. Fill up on veggies.

I'm not sure your diet needs as much protein as you show. You should evaluate it.

[Rats!]

no problem with starchy carbs early in the day and pre/between workouts. without the nuts in his diet he's getting maybe 1500-1600 cal total? add in 400 cal from veggies which is extremely generous, round up to 2000 cal and that's still too low for someone his size even when cutting. if about 200 cal of starchy carbs were added to each of the first 2 meals, it would be no problem and should provide more energy for the workouts.