Korean Job Discussion Forums

[amanley206253]

I eat well. I do not eat as an actor might in preparing for a slim role, but within my finances I choose foods that are in the least capable of positive effects on my body. I am 24 years old, 171cm, and I weigh 74kg. I also weight train, which is essentially the reason for the weight being a tad above the height to weight ratio. I exercise every day, and run roughly 4-5km each day.

Here is an example of what I eat. This is usually quite consistent. I have no scale for measuring quantities so there are fair guesses included.

Breakfast: 3 eggs, a bowl of bran flakes (fair, average size, with about 12oz of Korean milk). I often have a hard time finding or even understanding milk in Korea. But the nutritional facts (and what's NOT included in the milk) are often similar to those of your standard 1 or 2% milk. I chop a single banana into the cereal.

That takes place at 8:00 am, and until 3:20 I eat an orange, two Dr. You bars, and usually drink an Americano with a few extra shots.

My small meal at 3:30 and my dinner at 7:55 is made from rice, and whatever the Korean food delivery brings that day. This includes your kimchi, and other fairly standard Korean (vegetable-based) foods. There is also always some type of Ji-Gae, or other vegetable-based soup. I pretty much throw it all into a bowl, mix it up, and eat it.

And throughout the day I drink a bunch of water. And maybe a few handfuls of almonds.

That's pretty much it. The reason I make this post is because the only fat on my body that remains significant is that on my stomach. I am well aware of how fat is stored on the body and so now am in the process of lessening the amount of calories I consume each day, possibly going off the Korean dinner rotation and substituting it, as well as substituting anything else that would lesson the calorie intake but ALSO retaining foods that allow me to sustain the same amount of energy as before. That's also quite key. My goal is simply to break through my tummy and finally see the muscles I've been developing in the mid-section. ;D

I am not keen to look into supplements to support this, but would certainly be interested in hearing advice regarding this, as a possible assistant to my goal.

Thanks for reading through. I wanted to specify as best I can my situation.

[drydell]

It looks like you've a well established routine with your diet and exercise. Maybe you've hit a plateau cos your body has adjusted to your routine...(happened to me)

try including each week something completely different like swimming or cycling or something that feels tough cos you're using a different set of muscles

Stomach fat is notoriously the last to shift..

[highstreet]

cut the cereal and the two dr you bars, the 2 dr you bars are probably close to 300cals

also if you can switch to brown rice

and lastly daves is probably the last place you want to ask for advice. bodybuilding.com forums has a wealth of information

[DorkothyParker]

Your snacks alone are probably close to half my daily calories! But since you're a dude and you weight train, that's probably best.

Switch out your milk to soy milk for added protein bro. Also, for the same amount of calories as a Dr. You Bar, you can enjoy some whey protein. I like Designer Whey as it's cheap, low in sugar, and tastes not bad. You can maintain your energy and feel fuller longer if you sip on this rather than gobble down a bar. You can buy on iherb.com. My referral code is: BUN457 for $5 off your first order. Or you can find codes online if you think I am advertising. Whatevs.

You seem to drink a lot of espresso. This is cool, I'm a caffeine addict too. But you say you need to maintain your energy levels. So is your energy coming from this obviously high level of caffeine or your food?

Oooh ohh, why not toss in some spinach to your eggs? You're cooking them anyway. Add some bulk and cut out that cereal. Om nom nom.

PS. My advice may be worthless as a female with different needs and goals. ^^

[jonski]

Hey man, when you run, do you go for it? Like someone previously said, your body gets used to it, try new things, switch it up. I always see people "jogging". I think its much better to run faster and cover a shorter distance. Don't go running in t-shirts. Wear jumpers so you stay hotter and sweat more. Instead of running everyday, play some basketball, do layups running from one end to the other. You use different muscles when you change dirrection/ jump.

As for eating, I think your diet is pretty good. You seem pretty focused which is great, but do remember that everyone is different and some people simply don't have the right metabolism for it. For example, my housemate back home worked out all the time and watched his diet religiously. I on the other hand worked out maybe 2-3 times a week and always had better results. Some people are just naturally skinny.

I'm not saying its not impossible to get that perfect 6pack, but the harsh reality is that you will just have to work harder for it. If your still really keen on getting it then you can try restricting your carb intake after say 6pm. Beware though, this will make you very hungry and you'll need to balance it.

I've also heard that you can get very good results from eating a lot of fruit and protein. http://www.30bananasaday.com/ Your body however will react and it takes a good few weeks to adjust. (It might be difficult coping at work with this strategy).

If your like me and you drink close to a litre of milk a day you should consider switching to no fat milk. I know how confusing it can be reading the nutritional information but I have found virtually fat free milk. They sell it in emart in 2x 900ml cartons. It has a red tap measure on the front and says "fat down". It still has good protein and it says 0 grams of fat per serving.

[RMNC]

Low carb. Lift weights. Problem solved.

[The Cosmic Hum]

...fewer calories.

cut down on your carbs.
cut out the jogging...switch to sprinting...(walk..sprint... repeat.)

You didn't mention... but if you drink beer...cut that as well.

Some mention switching from milk to soy....I would advise against that.
Soy, for most, is very difficult to digest and will increae your estrogen levels.
I would switch from milk to yogurt...completely...no milk...low fat or otherwise...again...for digestive reasons.

You will need to experiment with your body to find what works best.

Best of luck.

[amanley206253]

Very good, very good. And yes maybe Dave's isn't the best, but, all things said thus far seem feasible. I was also convinced posting here is ideal considering that posters may have better knowledge of Korean choices for diet than would people from other countries on another forum.

The Dr. You bars I've thought for a while to ditch, but for what I don't know. After my breakfast I have four hours of Korean class, so I'm inside of a room until the early afternoon. And immediately following is my opportunity to exercise each day. So, I have to consider where I am in considering what I can eat.

Yes, I should and will change a few of my exercise routines. I have a few forthcoming plans for that.

What about having, say, 5 eggs each morning with vegetables (including the suggested spinach) mixed in? I could have a yogurt with this too, if you think that'll substitute for the milk better. I would rather have a good, filling breakfast and drink (mostly if I can) water until my next meal, which comes around 3:30.

[ty7180]

The cosmic hum is correct. There is a good debate that soy milk will increase estrogen levels in men. You need high testosterone levels when restricting calories in order to maintain as much muscle mass as possible. I wouldn't take the chance. There's a good saying that abs are made in the kitchen, not in the gym. I agree with what others have said. Ditch the Dr. You bars, and replace them with a whey protein shake. Also, watch your sodium levels. Sodium will make you retain water, which will also hide your abs. Good Luck!

[thurst]

this might sound counterproductive, but if you want to lose your stomach fat, you're probably going to have to start eating more and more frequently to speed up your metabolism. try eating every 3-4 hours. if you don't have time to eat, bring protein shakes or something to work.

you can find decent protein (with completely english labels)at the namdaemun black market or if you don't care about the labels in costco.

[gem]

Take Cormis Hun's advice. Even if you just cut out the rice completely or as often as possible, you'll see a noticeable difference in your waistline.

[warmachinenkorea]

Are you worried about weight or the belly fat?

If your worried about the fat and not the weight. Which is great. Weight really doesn't mean much. Then when you do weight training change over to doing complex barbell exercises. Ex: Squats, deadlifts, bench press, press, cleans, power cleans. The more muscle you have the more fat you'll burn.

But if you wanna gain muscle you'll have to eat more than you do now. So I'm not sure this is good advice but maybe you will consider it. Also, if you wanna gain weight the high level of cardio you do will be counter productive to building muscle.

[Dazed and Confused]

Switch to all egg whites instead of the whole egg. Also, snack on carrot sticks instead of almonds. Carrots are great since they have very low calories. I'd cut out the cereal and milk and go with apples, pears, or other fruits. Also, start cooking your dinner at home and ditch the white rice. Korean take out seems to be high in carbs and oil and sodium. Eat grilled chicken or fish for dinner with steamed veggies and a bowl of brown rice.

[sadguy]

weight lifting advice- doing isolation exercises don't burn the fat as well as compound exercises.

do more compound lifts, you'll notice a difference pretty fast.

[jk3587]

Eat less. Cardio more. Lift more.