help with fat

[keliska]

Hi,
I'm 24 old I'm 5'6 and my weight is 108 Lb. I work out 5x at week each day some muscle part plus each day cardio 30 minut. I dieting almost one year and workout almost 2 yers. During this time I lost weight about 25 pounds. So my problem is stomach I have littel bit of fat in my abdominal area I would like have 6 paks but I can't
My daily calorii intake is between 1100-1300 cal
I wake up at 1 AM I'm working over night so at
2 AM I have breakfast
1. meal
1/2 cup oatmeal or low carb yoghurt
1/2 piece some fruit {apples or grapefruits..}
1 low carb bread with jam without sugar

2. 1/2 can tuna or 3 egg whites with vegetables or 2 pieces low carb toast with jam and piece of ham and fat free chees

3. before work out
1/2 cup oatmeal or low carb yoghurt
sometimes plus 1/4 cup cottage chees

4. protein 20 gr. plus some fruits

5. fish or chicken reast with vegetable


so what do you think what have I doing wrong? I don't know how many calorie should I eat?

thanks

 

[Daisy_Girl]

Have you been training the exact same way for this time? Dieting the same way?

If so, you need to shake things up - do things differently. You need to dramatically change things to jumpstart your metabolism....your body is smart, it will adapt to what you are doing quickly. I would really change things up.

For example. Training. I would drop cardio 5x week. Do HIIT 3x per week for 30 minutes. This is done by warming up for 5 minutes, then alternating 1 min HARD all out work, with 1 min of slow-moderate recovery periods. ALternate those minutes for 20 minutes, then complete with a 5 minutes cooldown. Do this NO MORE than 3x per week on non-consecutive days. Do weight lifting on other days (3x per week), lift HEAVY and HARD. One whole day of rest.

Diet. You need to drop the excessive amounts of low-carb bread. 1) bread is not a good cutting food, and 2) low carb bread is very very processed, not good for cutting. You have a lot of processed food in there - the ham, FF cheese, bread, low carb yogurt.....Nothing processed is a good idea for cutting, stick with natural stuff. Fruit is okay, but try to eat it earlier in the day.

Meal 1 - you need protein. You meal is all carbs. Try 1/2cup oatmeal and 4 egg white, 1 whole egg

Meal 2 - 25-30g protein source, 3oz yam/sweet potato, Almonds (1oz)

Meal 3 - 25-30g protein source, unlimited green veggies

Meal 4 - (post workout?) Shake or repeat Meal 3

Meal 5 - 25-30g protein source, unlimited green veggies, 1tbsp Olive Oil or Flax Oil

 

[FitFossil]

Stubborn fat in the abdominal area can be related to excess cortisol. Cortisol is a stress hormone. For the amount of training you're doing, you're not eating enough. The body perceives chronic undereating as stressful. Doing this, you'll lose weight at first, but after awhile the body catches on and thinks you're trying to starve it. Then, rather than losing fat, it will try to conserve fat and drop muscle instead, as muscle burns calories even at rest, whereas fat does not. As your body loses muscle, your metabolism drops.

Stop thinking of yourself as a dieter, and instead think of yourself as an athlete in training. Feed yourself so you can train with intensity. Rest is very important too, because that's when your body rebuilds to come back stronger, faster, and leaner.

I'm a great fan of HIIT cardio. Don't fear training heavy. Muscle takes up less space than fat. I've gained about 10 pounds and dropped over 2 pant sizes. Each pound of muscle means more calorie-burning power.