File :-(, x, )
Anonymous
/fit/, I'm kind of in shape (~160 lbs @ 5'9"), but I have a protruding belly. I go to the gym 5 times a week (MTWRF), switching on and off between cardio/lifting, take the weekends off, eat decently, but my stomach still pops out.

What are some things I can do more to help get rid of this shit? Moar crunches? Waist size is 32.
>> Anonymous
>>51143
Normal daily diet for me during the week -

Early morning before work (8 am) - 1 eggo waffle + multivitamin + water
10-10:30 - half a bowl of mixed fruits
12 pm - 1 pm: chicken sandwich with lettuce and ketchup, bowl of vegetables
3:00-3:30 - the other half of the bowl of fruits
7:45-8:30 - one of those "healthy" tv dinners since i cant cook for shit (~290 - 400 calories)
>> Anonymous
>>51151
dont take in much alcohol or sodium but will try more crunches i guess
>> BurgundyStone !gbkUU57rKA
>>51152
Also, try flexing and holding your abdominals during workouts and throughout the day. Just keep 'em clenched.
>> Anonymous
>>51152
No waffles. Not a big enough breakfast. Where's the protein?! Get some egg whites in there, enough for 1-1.5 times your weight (lbs) in protein. You also need some complex carbs for your first meal.

The fruits are a good idea, but you still need protein. Try some casein powder as a supplement since you can't really cook at work.

Nix the bread on the sandwich and the ketchup as well. Just have some chicken, baked without the skin. Season with salt and pepper and whatever else you want. The internet is a good source of ideas for how to spice up your plain chicken. Vegetables are good, but what kind? Green beans and broccolli are great, corn and carrots not so much but still better than sweets.

No again to the fruits only. No wonder you're so lazy you don't feel like fixing dinner, you've only eaten probably 1/5 of your recommended caloric intake for the day.

Everyone can cook. Do you have a baking sheet? You can broil fish then with some lemon pepper. Do you have a steamer? Steam some frozen broccoli. Theres you a meal right there. Not too hard either.
>> Anonymous
>>51176
>>No waffles. Not a big enough breakfast. Where's the protein?! Get some egg whites in there, enough for 1-1.5 times your weight (lbs) in protein. You also need some complex carbs for your first meal.
It's true. I take in not much protein during a day. Also don't like eggs (yes, I'm doomed. I know.)
>>The fruits are a good idea, but you still need protein. Try some casein powder as a supplement since you can't really cook at work.
I can probably do this.
>>Nix the bread on the sandwich and the ketchup as well. Just have some chicken, baked without the skin. Season with salt and pepper and whatever else you want. The internet is a good source of ideas for how to spice up your plain chicken. Vegetables are good, but what kind? Green beans and broccolli are great, corn and carrots not so much but still better than sweets.
The chicken is always skinless and not fried. So I think I'm OK there. No bread? Where's my carbs for the day? I can't give up bread. Ketchup, I guess...
Vegetables are always lettuce, cucumber, carrot slices, broccoli, then occassionally cauliflower, red pepper, and green pepper

>>No again to the fruits only. No wonder you're so lazy you don't feel like fixing dinner, you've only eaten probably 1/5 of your recommended caloric intake for the day.
I take in ~1300 calories most days and have for the past few months.

>>Everyone can cook. Do you have a baking sheet? You can broil fish then with some lemon pepper. Do you have a steamer? Steam some frozen broccoli. Theres you a meal right there. Not too hard either
No baking sheet. I have the steamer though. But just broccoli for dinner? I always eat broccoli as part of my veggies for lunch.