Need Advice For Cutting Abdominal Fat

[Streetfigther]

Hi, im new to this board and before i think about doing a cycle again i want to lose as much fat as humanly possible.

Been training for a couple of years but wasnt that strict about it, now i have changed and for the past four month i have changed my training and diet, but still im not losing that much fat, especially in the abdominal area.

My diet is three meals a day + two snacks between meals, high protien, low carbs and low fat, everything i eat is wholewheat, i dont eat bread or rice.

My training is three days HIT training and muay thai + two days running for 30 min +

I want to know what am i doing wrong ?

Stats : age 28 weight 190lb length 5.7ft bf around 19%

[MickeyKnox]

Increase you cardio - fasted cardio to be specific.

Also, what is your TDEE? And what type of caloric deficit are you maintaining?

Im not diet guru, but i may be able to help you a little.

[Provita]

Welcome Streetfighter!!

You are at the right place.

First of all, IMO there is no spot fat loss. You can't just burn fat around the stomach and no where else.

I agree with Mickey, (Although I'm sad to see there is no link haha) Cardio is one of your best friends when you are looking at fat loss.

It is important to know what your TDEE is.

http://forums.steroid.com/showthread...e#.UVLk0qXWCS0

You can reduce TDEE by 500 kCal. That would put you in a calorie deficit, and your body will go to the fat stores to get the extra energy.

High Protein, low carb, low fat, does not mean it is a good diet. Your body needs the right amount of macro nutrients at the RIGHT TIME. That could be a factor in your struggle. It would help if you can post a sample of your daily diet, and we can help you fine tune it.

For more info try this read.

http://forums.steroid.com/showthread...g#.UVLmiKXWCS0

[--->>405<<---]

street lets see ur complete current diet including total cals and total macros..

where did u get ur bf% chekd?

[Streetfigther]

TDEE is 3000 Kcal

[MickeyKnox]

street lets see ur complete current diet including total cals and total macros..

where did u get ur bf% chekd?

..

[Streetfigther]

I got it checked at the nutrition wwith those electric device i got 23%bf but i look more like less than 20%bf.

1st meal at 10.00 am Mozzarella cheese salad, sometimes 2 eggs, and sometimes oats.

I hit the gym for HIT training and muay thai at 12pm for 1 hour

2nd meal whey platinum protien 1 scoop with water at 1:30 pm

3rd meal is a snack apple and banana at 3:30 pm

4th meal is chicken breast with veggies baked with olive oil, or steak at 6:00 pm

5th meal is a snack some fruits at 8 pm

6th meal either chicken breast or salmon at 10 pm

Thats it.

[Provita]

street lets see ur complete current diet including total cals and total macros..

where did u get ur bf% chekd?

We need more...

[GirlyGymRat]

We need more...

Pls run your macros using an app such at myfitnesspal. Report back with total calories and grams of protein, carb and fat by meal and total for the day pls. That's how we roll here.

[Streetfigther]

Calories 1547 Protein 147 Fat 45.3 Carbs 112.1

[GirlyGymRat]

Calories 1547 Protein 147 Fat 45.3 Carbs 112.1

Based on the macro I figured your calories at 1445 and split at 40%p/ 32c/ 28f.

Therefore you will want to adjust protein higher to either 50/30/20 or 60/20/20 split.

[krugerr]

Calories 1547
Protein 147
Fat 45.3
Carbs 112.1

You said your TDEE is around 3000Kcal? You're on a 50% deficit and not losing fat? You're doing something wrong, or you're forgetting to include things, like milk, sugars other snacks?

How long has your diet been this low?

[cj111]

Your TDEE is no where near 3000.. those calculators are bunk . Mine told me I was 4500, If I ate that much I'd be a whale

[GirlyGymRat]

You said your TDEE is around 3000Kcal? You're on a 50% deficit and not losing fat? You're doing something wrong, or you're forgetting to include things, like milk, sugars other snacks?

How long has your diet been this low?

^^^ yes. Your total is awfully low for guy. Your body is in starvation mode or something is missing from totals.

[Streetfigther]

I've been on this diet for two and half months, i dont use milk at all, i eat snacks or sugary stuff once a week, i dont eat bread, i dont eat rice, sometimes wholemeal pasta, this is my diet

[Back In Black]

I've been on this diet for two and half months, i dont use milk at all, i eat snacks or sugary stuff once a week, i dont eat bread, i dont eat rice, sometimes wholemeal pasta, this is my diet

Your TDEE is approx 2250 cals.

Your diet plan needs scrapping and starting over, it really is awful.

Fruit is not a meal and you should be eating protein at every meal.

Set up a diet at approx 1800 cals with

225g protein
125g carbs
40g fat

List your diet here, including weights of foods and we will critique for you.

[Streetfigther]

I have no idea how i can get out 225g protien 125g carbs 40g fat and get it at 1800 calories.

[Back In Black]

I have no idea how i can get out 225g protien 125g carbs 40g fat and get it at 1800 calories.

That is probably why you aren't succeeding

225 x 4cals = 900
125 x 4 cals = 500
40 x 9 cals = 360

That's 1760 cals. Lets not argue about the other 40, maybe add 5g more of fat.

[Streetfigther]

Thanks for the reply, what i meant was i dont know what to cook so i can get all of that !? I cook everyday, the food i cook is always fresh and organic. I dont know what i can cook to get 225g protien 125g carbs 40g fat and get it by 1800 calories.

[--->>405<<---]

Thanks for the reply, what i meant was i dont know what to cook so i can get all of that !? I cook everyday, the food i cook is always fresh and organic. I dont know what i can cook to get 225g protien 125g carbs 40g fat and get it by 1800 calories.

dude u need to do some work. get a calorie counting app such as (but not limited to) myfitnesspal, or caloriecountdotcom, or livestrongdotcom and get on there and explore and plug in foods and figure it out.

they have apps like this for ur phone or u can use ur laptop.. once u get the macros matched up using good food choices: lean protein, complex carbs etc.. post it up

also read this:
http://forums.steroid.com/showthread...g#.UVNNMFf2VOE

[Back In Black]

Thanks for the reply, what i meant was i dont know what to cook so i can get all of that !? I cook everyday, the food i cook is always fresh and organic. I dont know what i can cook to get 225g protien 125g carbs 40g fat and get it by 1800 calories.

That's really not a lot of food. Cook in bulk and refrigerate for a few days, it's much easier. Do you need a list of acceptable food choices?

[Streetfigther]

Yeah that would really be great, problem is i don't like to cook and refrigerate food, i like to cook fresh and eat fresh, i might sound like stupid but i cant eat refrigerated food.

Thanks for all the help guys.

[--->>405<<---]

whats with all the mollycoddling?

if u cant figure out what foods to eat on ur own how do u expect to succeed with a diet?? cooking fresh everyday is definitely doable and not a problem u will just be getting up early. u will have to get over not eating refrigerated food more than likely.

PROTEINS: lean beef, chicken breast, eggwhites, whole eggs, fish, canned tuna, lowfat cottage cheese

CARBS: oatmeal, brown rice, sweet potatoes, legumes, whole wheat pasta, etc..

FATS: avocados, almonds, walnuts, natty Peanut butter, olive oil, fish oil capsetc..

u should really not need to supplement fat except fish oil caps..

[MickeyKnox]

Here, use this 1800 Cal Diet as a template and adjust it to suit your goals. I had it handy..



1840 Calorie Diet


Meal 1: 30g Oatmeal
1 scoop protein powder
Total: (~230/5/25/30)

Meal 2: 100g Banana
227g Fat Free Greek Yogurt
Total: (~230/0/30/20)

Meal 3: 141g Tuna(1 can)
2 slices Whole Wheat bread
10g Mayonnaise
Total: (~390/10/40/30)

Meal 4: 200g Chicken Breast
125g Sweet potato
Green Veggies
Total: (~360/5/20/45)

Meal 5: 200g Chicken Breast
125g Sweet potato
Green Veggies
Total: (~360/5/20/45)

Meal 6: 200g Apple
34g Peanut Butter
Total: (~300/20/35/10)

[Streetfigther]

Its not about i dont know what food to eat, its about the food that you cook that you can eat everyday without feeling like you want to throw up.

[Streetfigther]

MickeyKnox, thanks that was really halpful.

[Back In Black]

All hail Mickey

Except that last meal, I don't like. Switch it for some low fat cottage cheese and a touch of PB.

[cj111]

its about the food that you cook that you can eat everyday without feeling like you want to throw up.

I don't get it, eating healthy makes you want to throw up ?

[--->>405<<---]

Its not about i dont know what food to eat, its about the food that you cook that you can eat everyday without feeling like you want to throw up.

let me see if i understand this correctly: u know which foods to eat, but u dont know which foods that u can eat everyday that wont make u wanna puke and u think we are going to be able to tell u??

[Streetfigther]

let me see if i understand this correctly: u know which foods to eat, but u dont know which foods that u can eat everyday that wont make u wanna puke and u think we are going to be able to tell u??

I came here to see if my diet was good but it turned out to be shit, so now that i know that and i know what my micors and calories should look like and how much protien fat and carbs i have to consume, now i just wanted to know what i can cook or eat to get that.

[Streetfigther]

I don't get it, eating healthy makes you want to throw up ?

Where i live, fruits, veggies, meat, taste like shit.

[--->>405<<---]

I came here to see if my diet was good but it turned out to be shit, so now that i know that and i know what my micors and calories should look like and how much protien fat and carbs i have to consume, now i just wanted to know what i can cook or eat to get that.

did u see post # 23 above??

[Streetfigther]

did u see post # 23 above??

Yes sir, thank you for that.

[MickeyKnox]

Where i live, fruits, veggies, meat, taste like shit.

Where do you live, Calcutta??

[--->>405<<---]

Where i live, fruits, veggies, meat, taste like shit.

where do u live?

[Back In Black]

Where i live, fruits, veggies, meat, taste like shit.

Where do you live where fresh food tastes so bad, I need to put it on my list of places to not visit.

[Streetfigther]

I live in Dubai, everything here tastes like cardboard.

[Back In Black]

I live in Dubai, everything here tastes like cardboard.

Oh, too late, been there already. I suppose hotel food tastes better than supermarket food then.

Feel free to get creative with herbs and spices.

[Streetfigther]

Oh, too late, been there already. I suppose hotel food tastes better than supermarket food then.

Feel free to get creative with herbs and spices.

LOL, i remember the first days when i came here, i couldn't believe the things they eat here, everything tastes different but for the worse.

[MickeyKnox]

I live in Dubai, everything here tastes like cardboard.

Hot sauce. Fixes everything.