To Much Gut
Hello All I'm new to this site and relatively new to bodybuilding. I have been working out 3 Days a week for 3 weeks with a whole body routine. I plan to stick with this routine for another week then switch to a four day per week split which hits each body part twice per week. I am Taking in 1 - 1.25 grams of protein from various protein sources (whey,casein, lean beef, egg whites, etc) I also am taking Creatine, L-Arginine, L-Cartinine, DHEA, Flax, and a mulltivitamin. In the past week my weight has gone from 200 to 212 and my gut is growing fast. I am getting bigger elsewhere but my gut concerns me. I don't eat junk, don't eat out, and don't eat anything but cottage cheese after dinner. Please help
outline all your meals/caloric intake.
As Pitysister said you want to outline your calorie intake...but also the creatine could be causing the weight gain (and gut gain)...it could be holding water in your stomach. Not too sure about the other stuff your taking and it's effect on your gut, but creatine can definitely do that. I would cut out the creatine for now.
Cut the supplements for now. If you want to lose weight, then concentrate on that and the diet. Once your weight is down then get back on the lifting. Nutrition is key. Eat lean and clean foods. Get your fats from healthy sources as nuts and Peanut Butter. I would lay off the supplements for now and just continue to work, you will see a difference.
Make sure that you set aside at least an hour every day to engage in some form of physical exercise such as swimming, jogging or aerobics.
the stomach is the hardest/last place to lose weight for men.
1. Keep a log of all food and exercise for the current routine for 1 week. And continue to keep this, you have to track everything and count all calories in and out in the beginning, don't worry it becomes natural after while.
2. Meet with nutritionist (possibly covered by healthcare insurance or student health centers) and find regular easy to prepare foods that are your staple or base of food. I eat turkey, chicken, yogurt (plain no added sugar but add fresh or frozen fruit), and milk (skim or 1%). All easy to make and can be pretty tasty. This may be the hardest part, but finding healthy foods you also like will help greatly, so search the grocery store high and low. Also this is tough.... give up booze for at least 6 weeks (it works but real hard). Remember all excess carbs get converted into fat for storage and you need to get to recommended daily amounts. Don't cut out all fat, just keep focused on the "good" fats in fish and nuts.
3. Set up a routine for working out, but do different exercises each time.
e.g. write down 21 different 15min exercises (stair master, pushes up, bench, lunges, crunches, etc) and do a different group of 3-4 everyday so you never do the same workout twice. Workout plans like p90x (which i personally like) do this for you.
4. Use a heart rate monitor to stay in the target zone when doing cardio.
5. Mix in yoga, helps with strength, flexibility, burns calories, and I think it greatly helps with mental health.
6. Take a multivitamin! I know this seems to be my mission in life, but if working out a lot you simply need a multivitamin. It is hard to impossible to get all the vitamins and minerals you need form food (should say its impossible unless you love vegetables). And most are not designed for athletes or people that work out a lot. Google "Riptrition", it is one of the best on the market now. This will help with mood, decrease colds, and provided greater energy. I personally don't endorse the "fat burners" (that enhance metabolism) although I know people that have had ok results. Definitely stay away from diet pills, basically are speed. Short cuts only set you back in the long term.
Finally, good luck, nothing worth having in life comes easy. Set up a 3 or 6 month goal and stay the course as it take time to do it the right way.
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