Abdominal Fat

[Jeremiah]

Has your fat loss stalled entirely, or you're losing fat everywhere still and just not the stuff over your abs?

Abdominal fat (especially lower abs), love handles, and lower back are where males are going to have the most difficult time shedding the fat. If you want a ripped midsection you're most likely just going to have to lower your overall bodyfat another few %.

My fat loss has stalled entirely. I'm no longer loosing weight at all. My muscle content is staying the same. I weigh 184lbs. I was 198 when I first started my cutting cycle.
I've had people offer so many suggestions, don't know who's advice to take. Some say up my fat content. Some say keep it under 30 grams a day period! I don't eat any breads or pasta's. Should I add some more carbs such as whole grains or stay away from them. Should I up my calorie intake.

 

[timtim]

i'm not going to post a whole diet, that's your job to do the work, not me.

i'll help you alittle.

1. how much do you weigh? eyeballing your calories it looks under 2000, maybe as low as 1500 (how many ounces of chicken do you eat, how many calories in your shakes, how many calories in the ham). either way it could be low, don't know your height or weight.

2. i see no dietary fat besides whats in the ham. not gonna work. you need healthy fats to lose fat. might want to add olive oil or flax seed oil a couple of times a day.

3. 200 grams of protein is low. i don't advocate high protein but your calories are all protein and a few carbs. gotta add more carbs, fats, and possibly alittle more protein.

that's all i can do without knowing your weight. research macronutrient timing and you'll be ok. you want to have pro/carbs at select times during the day while having most of your meals as pro/fat.

 

[Jeremiah]

i'm not going to post a whole diet, that's your job to do the work, not me.

i'll help you alittle.

1. how much do you weigh? eyeballing your calories it looks under 2000, maybe as low as 1500 (how many ounces of chicken do you eat, how many calories in your shakes, how many calories in the ham). either way it could be low, don't know your height or weight.

2. i see no dietary fat besides whats in the ham. not gonna work. you need healthy fats to lose fat. might want to add olive oil or flax seed oil a couple of times a day.

3. 200 grams of protein is low. i don't advocate high protein but your calories are all protein and a few carbs. gotta add more carbs, fats, and possibly alittle more protein.

that's all i can do without knowing your weight. research macronutrient timing and you'll be ok. you want to have pro/carbs at select times during the day while having most of your meals as pro/fat.

Thank you. That was a help. I looked up macronutrient timing and now have a better understanding. I believe my calorie intake needs to increase, especially on the weekends. I'm also going to add fat in the morning. My first couple of meals I will use a 1:1 ration carbs to protein. My meal prior to my workout will be a no carb. meal to increase gh levels. After workout I will consume high protein and high carb meal. This is where I will add my fruit. Prior to bed I will consume casein protein to prevent starvation at night. Once again to increase gh levels. I still want to monitor carbs to prevent insulin spikes. Once again thanks for the help.

 

[timtim]

glad to hear it helped.

i'll add a few tips. if you want to lose the ab fat:

1. no carbs except post workout (dextrose + whey, 2:1 ratio dex to whey) and post post workout (1st meal after lifting - i have 1 to 1 1/2 cups oatmeal with my meal). this would be fine for your carb intake for a training day. no fat after training.

2. if you like fruit, cool eat it but not post workout.

3. the effect of food on endogenous gh is minimal and has little effect on anything, don't focus on that.

 

[Joe Stenson]

3. the effect of food on endogenous gh is minimal and has little effect on anything, don't focus on that.

Yes, it is a COMPLETE waste of time to worry about gh.

 

[jstrick2]

i'm not going to post a whole diet, that's your job to do the work, not me.

i'll help you alittle.

1. how much do you weigh? eyeballing your calories it looks under 2000, maybe as low as 1500 (how many ounces of chicken do you eat, how many calories in your shakes, how many calories in the ham). either way it could be low, don't know your height or weight.

2. i see no dietary fat besides whats in the ham. not gonna work. you need healthy fats to lose fat. might want to add olive oil or flax seed oil a couple of times a day.

3. 200 grams of protein is low. i don't advocate high protein but your calories are all protein and a few carbs. gotta add more carbs, fats, and possibly alittle more protein.

that's all i can do without knowing your weight. research macronutrient timing and you'll be ok. you want to have pro/carbs at select times during the day while having most of your meals as pro/fat.

As I said..... He is not eating enough lol

 

[sublime35]

Carbs don't make you hold anymore fat or make you fat. I wish people would stop being so carbphobic. That's not a stab at you, Tim, but that seems like all every one makes a point about these days is blaming carbs. I would guess to say that you are consuming too few cals. You are definately not getting enough fat. Also at 11% bf you probably need to incorporate some kind of refeeds in your diet every week or so.

 

[timtim]

i agree, i eat a ton of carbs a day, but they are timed to the parts of the day where my body requires them. i never eat carbs for the hell of it, mainly because i require macronutrient timing to lose fat.

i hear ya, find out when you can eat them so they are utilized and go for it. i never recommned low carb dieting, it's figuring out how many a person can eat and when that takes the time and adjustments.

 

[Jeremiah]

I'm going to change my diet to look something like this:

7:00am- 4 egg whites, 1whole egg
1 bowl of Fiber one with skim milk
1 tbsp of Flax oil or olive oil

10:00am- 1 chicken breast
1/2-1 cup of beans

12:00pm- 8oz of tuna
1/2-1 cup of spinach


3:30pm- Isopure protein shake

5:00pm- workout

6:30pm-Isopure protein shake
1 bowl of oatmeal (some source of carbs)

9:00pm- source of casein protein prior to bed

I'm going to try this and see how my body reacts. This should up my protein intake slighty, add more carbs, and up my healthy fats. More Calories!
On the weekends I will eat about 500 calories more than during the week to keep my metabolism from adjusting.
I still may need to add some carbs. I will try this for about 2 weeks and see how my body reacts and adjust from there.

 

[mrhoon]

I know counting cals sucks, but it will help dial it in for you. Compare your old diet to the new. See how your body responds, and adjust as needed. Also, when was the last time you had a good refeed? Your old diet looked like too few cals, and when you stall out, its time to up your cals ALOT for a day or two. Then get back after it.