Diet + Exercise = not enough?

[blakeslee]

Ok, I've researched and looked over a lot of the topics and replies here. I've tried to figure this out on my own (since I know, that's a preference around here - research, research, research). But now, I need help.

So...

...is it possible that diet and exercise is not enough? Meaning, I diet properly (not extreme tho) and I exercise regulary and properly. Now, I know what you are thinking, "..explain properly."


Diet: (intake between 1750-2400 calories/day) <--I jump up once a week by adding more to my portions.

Morning (after workout) - 2 egg whites, 1 w/yolk and mushrooms
Mid Morning - 1 cup of oat meal (plain)
Lunch - 6 oz. of chicken (plain) with mushrooms or brocolli
Mid afternoon - Turkey Sandwich w/cheese, wheat bread (plain)
Final meal (around 5pm) - 6 oz. of chicken or steak or fish (plain) with mushrooms or brocolli

Exercise:

Monday - gym: chest (upper), bi's, abs, 30 minutes of split cardio
Tuesday - gym: lower body, sprints (20 minutes)
Wednesday - gym: shoulders, tri's, abs, 30 minutes of split cardio
Thrusday - REST
Friday - gym: chest (lower), bi's, abs, long distance run (slow pace)
Saturday - gym: back, lats, abs, 20 minute slow jog
Sunday - REST


I know I'm not on a perfect diet (if there's such a thing) and I'm fairly certain I'm not over-exerting myself with the exercise. After 6 weeks on this strick diet, I still see no progression. Prior to this commitment, I ate fairly healthy, but nothing to write about. Being military, I've been working out over the past 7 years. Also, I do change up my routine from time to time. I go from free weights to machines to alternate types of workouts. I know that variety is the key to working different muscles.

Stats:

I'm 30, 5'11", and fluctuate between 220-217lbs. According to the Army BF tape test (height, age, neck and waist measurements) I'm about 21% BF. My waist tends to measure around 38 inches (ouch, I know) and my neck measure about 16.5 inches.

If you look at the pic below, the problem lies in my lower abs. It just seems I can't shake off the excess fat deposits and love handles. I've got the top abs tone, just cannot get over this brick wall.

Is it truly possible that I need to look into other avenues of approach? Do any of you gurus have some helpful insights or adjustments? I'm at the end of my rope and I'm open to any and all ideas.

Does anyone else run into this problem? Do genetics stop well-deserved progression?

Thanks for you time and help and if you're repeating yourself from prior threads, I apologize.

Randall

 

[alex2678]

Everyone's different but for me 20-30 minutes of cardio doesn't burn fat on my body. It's gotten a bad rap over the years, but my strength stays the same doing 60 minutes daily on a the treadmill when I'm cutting. You'll have to experiment. Some people lose strength on that amount. But most likely if you keep your reps and sets low you shouldn't have a problem. I'm sure someone else will touch on your diet some more, but I'd add a whey protein shake to your post workout first meal and some EFA's throughout the day with your food meals. Good luck.

 

[JKurz1]

Screw exercise.....seriously....DIET is enough and 99% of this game...until you master that part, all the rest dont mean didddly

 

[alex2678]

For some people. But usually if your an endo/mesomorph you do need some type of cardio to get really ripped. I envy those people who were born with fat free DNA. LOL. One guy I know diets down for a show for 4 weeks...And by diet I mean he just stops eating McDonalds everyday.

 

[JKurz1]

no one needs cardio.........trust me...........if your diet is on point and you are just moderatly active during the day, it can be done.

 

[SgtSlaughter]

just for reinforcment:


Diet, Diet, Diet... keep manipulating. It seems as though you may not be taking in enough calories at all! Get your BMR (basic metabolic rate), there's calculators around here somewhere.... if i get a chance to find 'em I'll link them here, otherwise do a quick search!

As you said, you haven't mastered the diet yet. Time to master it bro!!

I'm doing the same right now... sucks ass dieting, but time to get ripped!

 

[alex2678]

no one needs cardio.........trust me...........if your diet is on point and you are just moderatly active during the day, it can be done.

Hmmm. Just started dieting this week myself. I don't think I ever dieted without cardio before, but maybe I'll give it a try this time for a few weeks and see what happens....My BF went from 40% down to 6% throughout the years (11% at the moment) with tons of cardio/wrestling/sparring, but nowaday it's just the treadmill. (Which has to be the biggest pain in the ass) It's worth a try...

 

[blakeslee]

just for reinforcment:


Diet, Diet, Diet... keep manipulating. It seems as though you may not be taking in enough calories at all! Get your BMR (basic metabolic rate), there's calculators around here somewhere.... if i get a chance to find 'em I'll link them here, otherwise do a quick search!

As you said, you haven't mastered the diet yet. Time to master it bro!!

I'm doing the same right now... sucks ass dieting, but time to get ripped!

BMR = 1804.7

Thank you very much.

It's crazy to think that I'd have to actually master the diet portion to get my desired results. I was told earlier today, "...if you want to look like a pro, you have to diet like one."

Great advise --


BTW - thanks for the reponses thus far.



Randall

SSG/Cadet

 

[Swanson Smash]

different in dieting and cutting

dieting you loose weight..cutting you loose that fat that you just cant stand as you mentioned the love handles and lower abs

i maybe wrong but you possibly need to check out the cutting diets that are posted and give them a try or come up with your own that suits you...that may get you over the last hill

good luck with it

 

[lacoste]

Just a quick look at your diet and it looks like maybe only 1200-1300cals. Way low. I think you should be somewhere closer to 2600cals for a BMR. And there is no PWO shake in there. Its tough when you are dieting because many times because you eat frequently you might feel that you are eating too much. But if you dont eat enough your body will feel starved and it will just cling onto that fat. There is alot of good people on here that can help ya bro.