Hey guys, i have been working out for more than two months, and i'm really finding it hard to reduce the love handle's on my waist. i tried doing deadlifts and treadmills, but it doesnt seem getting smaller. i hope you guys can share your experience or advice me on what i could do to get the v-shape by reducing my waistline(love handles) as its very very obvious....

diet matters. post your diet plan as well if you can.

Bro there is no such thing as spot reduction. darklight posted a good video on this in the stickies. u may refer them. anyway, love handles hard to get rid. agree. lol

Love handles are fat, therefore you should do more fat burning exercises like HIIT.

i'd jog to lose all those fats. and of course diet in the most important. eat less carbs but maintain the protein intake so as to not to lose any muscle mass to stay ripped.

ps: wonders if my understanding of this theory is correct.

From what I understand, controlling which foods you intake help the most with weight loss. If youre eating less than your caloric requirement, you will lose weight. Now, the purpose of doing cardio is to further widen the caloric deficit. Lets say that you require 2500 calories per day, now you need to take in less than that to be losing weight so lets say that you aim for 2000 calories.

As for protein intake, it's good to keep your macros up but I think hellzmata here doesnt have much muscle mass as he has only been going to the gym for 2 months and he has weight loss as his goal. Just get your protein from steamed fish, eggs and milk.

more cardio
more good food
less junk food

well, this is my diet plan:

morning: 4 piece of bread with peanut butter and nescafe(no sugar no creamer)
go workout at gym-then consume whey protein
afternoon: Rice with home meal(usually vegetarian stuff)
evening: Bread again with nescafe(no sugar no creamer)
night: depends, sometime rice with fried chicken/ bread(T.T)
late night: oats(plain..no added sugar)

i'm 6'1 and weighing 76.8kg.....i used to be 100 kg plus three years ago(hehe)

will cardio have any opposing effect on muscle gaining or losing?

i think it depends on which type of cardio...they have two types, the HIIT and i think the second one is LIIT....one is high and the other is low, not ver sure,hehe.

That's a lot of carbs.

Do you work as some sort of manual laborer that requires a lot of energy?

You cannot lose fat and gain muscle at the same time, unless youre counting newbie gains. Doing cardio on an empty stomach will catabolize muscle. If you must run in the morning, have breakfast an hour before.

thats less than what most of us here eat..

morning eat more,late night cut out the oats

if u wanna shed fat compounds are the way to go..after u have got the hang of doing compounds u can try complexes as well

bro you mean compund workouts? like deadlifts, squads, dips and etc?

ITS SQUATS.

l2spell.

technical error bro! hahaha!! sorry!!!

well, this is my diet plan:

morning: 4 piece of bread with peanut butter and nescafe(no sugar no creamer) - not enough protein
go workout at gym-then consume whey protein
afternoon: Rice with home meal(usually vegetarian stuff) - no protein?
evening: Bread again with nescafe(no sugar no creamer) - no protein as well
night: depends, sometime rice with fried chicken/ bread(T.T) - needs more protein
late night: oats(plain..no added sugar) - 0 protein

i'm 6'1 and weighing 76.8kg.....i used to be 100 kg plus three years ago(hehe)

imo, cut the carbs a bit and replace with protein, ie eggs or something..

np bro

wah, then its pretty obvious that my daily diet lacks protein! so, bro, does taking supplement like BCAA could make my diet a better one? and consuming half boiled eggs (probably two everyday) is good?

Actually oat itself has some protein, just add some milk and 1/2 scoop of protein powder then u can easily get 25g of protein

but adding whey to oats could kill of the protein right? cause oats needs to be made in boiling water....i have a question, is it okay to consume whey protein before bedtime? or is it better to consume it before /after breakfast during NON workout day...

casein/milk before bed is better

breakfast would be a good time to consume ur protein shake

owh! okay okay, thanks mate!!! by the way, anyone here takes those BCAA? how effective is it? and whats resistance training? is it compound training?

this is hw i usually do it,
but duno whether u guys can accept the taste a nt
i first boil the oats wif minimal water
then add ice and wait it to cool in the fridge
after it cools thn oni add in my ice cold protein shake
to me it taste good

am taking bcaa...
cz i train semi fasted
works for me
resistance trainig is not compound training
compound is resistance
check the stickies

i see.....so you consume both bcaa and whey protein?

yeah

K, i've highlighted what's wrong. White bread? Lol, oats on;y at night no protein?

Peanut butter and bread in the morning, no protein?

Conclusion, when bulking, consume more protein than carbs isit DL?

i tot whn cutting carb suppose to be much lesser?

When bulking, eat everything.

If you want to bulk clean as in only eat healthy foods, then just eat healthy food but in large quantities.

When cutting, you want to eat something that has a lot of fiber but low in calories because you want to feel full.

greetings Darklight, well, its not really white bread, its that wholemeal, but, i've changed my diet as for now onwards, it will be

pre-breakfast : whey protein
breakfast: 7 scoops of oats + super thick milk
post breakfast : 3 wholemeal bread with peanut butter( might change to self made salad+scramble egg+chicken ham sandwich)
lunch: Rice with chicken(probably breast) / rice with fish and vege
snack: almonds and cashew nuts
dinner: chicken and oats.(i'm not sure with the right dinner to take ...)

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Added on December 5, 2011, 11:05 pmi've been checking my weight , and i've actually increased 6.2 kg in a month....well, muscles are heavier than fats, so i 'think' i might have gained muscle mass right? And some one in the gym told me, that to start working out my abs, the prob is, i'm thin, but i have this funny tummy and love handles. do you think i should start running on the treadmills and do more cardio? i have only one goal, to get a solid muscular and lean body.not too bulky though....

This post has been edited by hellmazta: Dec 5 2011, 11:05 PM

the sandwich is a much better choice. diet plan looking much better now. stick with it a while and see how it goes.

yeah, doing a quick 15-30 min cardio after weights is not a bad idea. dont overdo it though. dont depend on the scale too much. mirror = better scale.

could one of you suggest which BCAA provides a better covrage of amino acid for our body? i know two of it la, Xtend and Modern BCAA...not sure which is better...

vegetables?

maybe...probably, you wanna try this, take a lemon, slices it into pieces(keep the skin,dont peel it!) remove all the seeds, put into a blender. take an apple and do the same to it. add in a spoon of raw oats, 7-8 almonds, and a spoon of raisins. blend it with probably a cup of water. drink it. i'm serious. if its too strong for you, probably you can use half a lemon or increase the raisins and oats. drink this early in the morning. you may substitute the raisins with banana's if you gonna drink this before workout. this is my own recipe. i've tested it on myself, it works as a detox, and a powerful vitamin + fibre rich drink cause you're not removing the skins of the apple and lemon. try it.

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Added on December 9, 2011, 12:13 amyou'll notice you're more , sort of lighter and energetic...please dont drink this at night, you'll notice that you just cant sleep..its more powerful than nescafe's caffeine...lol

This post has been edited by hellmazta: Dec 9 2011, 12:13 AM

this sounds lots of toilet trips
serious toilet trips

detox is good bro! haha!

BCAA's are BCAA's bro. Doesn't matter. As long as you get the required amount in. I can't speak for modern BCAA but i heard it's very good. I can vouch for Xtend.

ah, thank you for the info bro! by the way, could you suggest some good workouts for lats besides lats pulldown, variations are good ...

Pullups.