This is the one thing that I really dislike about myself... So I need some help....

[Del Coqui]

Sorry Htown, but you wont find an easy answer here. You know what you gotta do, watch what you eat and do some cardio, PAY THE PRICE, like Nike, just do it.

[vein]

they say fatboy will be fatboy for life... lulz

[Flicker Jab]

I did.... Sounds good on some points... but the whole protien shake all day every day.... and only one solid meal a week seems a bit over board...

Soound goo to do a Protein shake for breakfast, and lunch... and a scaled down healthier dinner.....

Yeah, I agree.

Especially with what you do for a living, outdoor labor like myself. That diet sounds like it would end up in you, thinking you had a fart coming, on the job or something...and letting it out, only to have pretty much sharted yourself, in a mist like fashion. Protein shakes all week with one meal? That reminds me of that diet Lisa Kudrow does, she has blocks of ice around her fridge, each one labeled 'breakfast' to whatever 'snacks' 'dinner' ....all they are, are boiled water with nutrients added, and minor vegetables just like a tablespoon here and there...I bet her **** comes out in a mist

[Flicker Jab]

eat 6-7 meals throughout the day, make sure they are healthy, wheat pasta, dried prunes, dried cranberries, sunflower seeds, (i spit out much of the salt before I begin consuming these)

consuming beer will always add a gut to you. If you are drinking beer, that's ****ing the diet up right there. Beer is meant to be consumed rarely if you plan on looking good. I shouldnt've put down 12 yesterday, it was sad too, right after 8 rounds on the rope and 5 miles of roadwork...im no fuuckin good...

[Flicker Jab]

Sorry Htown, but you wont find an easy answer here. You know what you gotta do, watch what you eat and do some cardio, PAY THE PRICE, like Nike, just do it.

That quote in your sig is ****ing truth. Nobody hits like Cotto does, technique and power all there, when he's in close.....unbelievable balance and mixing with his shots.......that's why poor Evangelistica cotto still has that shiner a month later, I saw it on him at the weigh in for last night's bouts.

And you know Cotto maybe put 20% on that shot.

[sukhenkoy]

The science behind what you have to do is actually very simple - it's actually doing it that is the hard part.

You know you have to eat right (no ****ing junk whatsoever), exercise a lot (but start slow to get adjusted to it and not lose motivation immediately), and do all this on a regular basis.

You're not looking to get ripped, so genetics are not likely to play a role in hindering your process. Just eat sensibly, work out regularly, and in about a month or two you will see results. Do not quit if you are not seeing results immediately.

Good luck.

[rmz]

Like everyone else said:

- Clean up your diet - six small meals a day consisting of fruits, veggies, lean meat. No junk food, no sodas, and no beer/smokes.

- Do cardio atleast 5 days a week. Start slow and work your way up. Running and swimming are the best two options. I think swimming is better because it's easier on the joints. Mix it up though to keep things interesting.

Sample Diet:

Meal 1 - Oatmeal or a couple of egg whites

Meal 2 - Piece of Fruit or Small Low-Fat Yogurt Cup

Meal 3 - Deli Sandwich on wheat bread with lean cold cuts, lettuce, and tomato

Meal 4 - Piece of Fruit or Small Salad

Meal 5 - Grilled Fillet of Lean Meat (Fish or Chicken) with brown rice or veggies

Meal 6 - Protein Shake

[Equilibrium]

I hear you, i gain and lose weight very easily, i'm 6'4 230 pounds right now, mostly muscle, i train 6 days a week 2-4 hours a day. Boxing, running, weights and plyometrics.

3 years ago i took a break of boxing for about a year before joining a mma gym. During that year i went from 220 to about 275 pounds. Until i started training again, i lost all the weight i had gained within 6 months.

Before i ate anything and didn't care, for the past year or so i started watching what i eat, cut out the junk food, soda, juice, ect. Went from 240 to 225-230 only by doing that and keeping the training up. Doubt i'll lose anymore weight tough, not much fat on me right now, plus i gained quite a bit of muscle.

So to help you i will tell you, there is no miracle way. You will have to put in the work.You can always find time, you could start slow. Just doing push ups, sit ups, pull ups and dips everyway would be a good start.

[truthseeker1]

If you want to burn fat try HIIT training.

[Spartacus Sully]

hiits good i used to do walk at 4 mph jog at 5 walk at 4 jog at 5.5 walk at 4 jog at 6 walk at 4 jog at 6.5 walk at 4 jog at 7 ect till you cant go higher then start again and do it for a min each interval though theres tons of ways to do hiit training