New on here - Training advice needed

**kemslie89** · 26-10-2011 09:41 PM

Hello everyone!

I am a 5'6'' 22 year old currently at ~60kgs give or take. I go to the gym 4-5 times a week, running 8-10km at ~12.5km/h with interval sprints then follow that up with weight programme for legs and arms on different days and Abs every session. Legs - 10/12.5kg bar, squats, lunges, calf raises, deadlift @ 20kg. Arms, chest, back and shoulders 4-6kg dumbbells and 10-12.5kg bar depending on muscle group. I spend around an hour or so for the weights part of my programme.

I have toned up a lot, upper abs are coming along nicely, some serratus anterior definition and my arms and legs are looking great. Frustration is my lower abs. Yes, I am losing fat around that area, been on strict diet - 1 weetabix and some hazelnuts with skimmed milk, apple and coffee, soup and true diet shake, true diet and apple post training and then dinner which is normally meat with veg and small amount of carbs, but it's just not happening. Are fat burners so much more effective then chugging a sugar free caffeine drink?

Struggling with this so any advice would be great, thanks
Kems x

**SeanC** · 26-10-2011 10:40 PM

have you got a proper breakdown of your diet with carbs/fat/protein/cals etc. ? looks a little bit lacking to me but hard to tell when theres no quantities etc. on there.

Who set out your weights program ? Do you ever increase the weights or just bash away at the same old thing each session ?
Again a proper breakdown of what you do at what weight and how many reps would help.

**dope540** · 26-10-2011 10:46 PM

welcome.

check out the stickies in the beginner section

**Maximi11ion** · 26-10-2011 10:46 PM

Welcome Kems,

The last few pounds are always going to be a bugger to shed, I would suggest you get a good idea of your diet in terms of macro nutrient intake and overall calories. a site like FitDay - Free Weight Loss and Diet Journal can help

Decide on your short and long term goals in terms of physique & performance. Think about your long term health too, no point in starving and driving yourself into the ground (not saying this is what you are doing

) for next months look if you want to be great always.

The forum is massive and it can take forever trawling through. Check out the stickies if you haven't already. Good luck

Good reading here too:

Intermittent fasting diet for fat loss, muscle gain and health
Mark's Daily Apple

**kemslie89** · 27-10-2011 08:26 PM

Hey Sean, sure, today for example (typical training day really) I have had 1 Weetabix biscuit, 6 Hazelnuts and just a dash of skimmed milk (enough to make weetabix mush effectively. Apple for morning snack, pumpkin soup, small slice of seeded bread with a true diet shake for lunch, training then shake and tropical fruit pot (150g of mango/pineapple/melon/kiwi/grapes), and now after work I am going home to have 250g cooked extra lean mince, mediterranean veg and a 105kcal bagel. Probably an apple for desert and will have had around 3.5-4 litres of water today

Where can I find these stickies?

Also - have been slowly increasing weights, for legs today I had 6 sets of 15 of squats with 12.5kg barbell, 3 sets of 20 25kg leg press, 4 sets of 15 50kg deadlift and then 3 sets of 30 22.3kg explosive calf raises. This was after a 10km run. I don't really have a programme but tend to stick to big number of reps with slowly increasing weight over a number of weeks.

Thank you everyone for your kind welcomes and advice! Getting excited to shift these stubborn adipose cells haha

**Maximi11ion** · 27-10-2011 10:17 PM

Quote

Originally Posted by kemslie89

Where can I find these stickies?

Top of the page in each forum section eg. Beginner

(not all sections have them, it's not easy to be stickied, hence the "stuck" threads are generally recognised to be the best/most read/informative )

**SeanC** · 27-10-2011 10:18 PM

Have you added total calories for the day up ? its looks really low to me.
The stickys will be in the diet section at the top. always worth a read. Plenty of good info in there to be getting on with

**kemslie89** · 27-10-2011 10:50 PM

Yeah, estimated it to be between 1700-1900 but its difficult since the soup was bought at my university cafe and I drain all fat from my mince so apparently its 123kcal per 100g on Asda's website. Thats a typical day, sometimes I throw a protein bar in if I feel a little in need of energy and a sugar free red bull.

Thanks, will def check out the stickies