Help with my diet

[cristiinter]

Ok guys i seem to struggle with this problem. Im usually at a deficit 8,9 month a year for 2 years now. I don't have fat on my arms, shoulders, back but my belly...here is the problem. It seems like i cant get rid of that belly fat. im 22 years old working out since freshman year in high school so i think i have an idea about workout and dieting. Ill give you an example of what im eating on a regular day, btw im doing intermitent fasting.
1st meal - oatmill + protein + few blueberries or grapefruit
2nd meal - lean meat + potatoes/rice/peas etc + salat (spinach/ cabbagge/ kale etc)
3rd meal - Protein shake after the gym
4th meal - lean meat or canned fish + salat
I usually have a cheat meal once a week.
I work out 4 day a week Chest+biceps Back-Triceps Shoulder-traps Legs+Abs
I also do cardio 25 min every day im training and also go to the steam room.

 

[DylanGemelli]

you need to start doing cardio 30-45 minutes per day and you need to mix steady state and hiit... take a look at my diet bro.. you have many flaws there... this will help you... it is on the first page of my cycle log... https://www.isarms.com/forums/stero...-cycle-time!-new-log-dylan-gemelli-11728.html

 

[buen]

It seems like i cant get rid of that belly fat.

I usually have a cheat meal once a week.

I also do cardio 25 min every day

Herein lies your problem:

cardio needs to at 70% max heart rate held there for min 45min

NO "CHEAT" MEALS...you are only cheating yourself

 

[RickRock]

What is your specific numbers on macros and calories? What is your BMR and maintenance? Are you tracking and weighing your food?

I highly suggest checking out my diet and nutrition thread because it's extremely important that you have everything dialed in where it needs to be

https://www.isarms.com/forums/steroids-sarms-information/diet-nutrition-basics-101-a-3314.html

 

[cristiinter]

Thanks for the imput guys. I'm not counting my macros, i used to but i have an idea about how many calories im eating a day. My BMR is also around 1800-1900 (5.7 ft 172 lb ). I'll try to add more cardio.

 

[JackSteel]

Thanks for the imput guys. I'm not counting my macros, i used to but i have an idea about how many calories im eating a day. My BMR is also around 1800-1900 (5.7 ft 172 lb ). I'll try to add more cardio.

BZZZZZT! You can't be sure you're at a deficit if you don't keep track. A good idea or a guess is not good enough.


Sent from my iPhone using Tapatalk

 

[cristiinter]

You're right but my guess is that i am since im losing fat from arms, shoulders and back

 

[MRNYS]

I'll add a little trick to drop body fat quickly by doing cardio, what I've found over the years with all different body types (endos to mesos) the most effective way of getting maximum body fat loss through cardio is by doing it as soon as you wake up, immediately drinking a glass of water and having a cup of black tea or maybe a small Black coffee which neither are necessary but do help speed up your metabolism a little ( if you don't use caffeine on a normal basis it's effective otherwise it is not, you can look into ECA stacks but be careful with these!!) and doing 30 to 45 minutes of cardio at 65 to 70% followed by stretching of course and then exactly 1 hour after ( during that one hour you can shit shower and shave and prepare your first meal ) you get off the cardio machine you have your first meal which is they most important meal of the day that needs to have the perfect blend of protein too fat too complex carbohydrates. When I was getting ready for shows this dropped body fat off me quicker than anything else and for my clients that stubborn body fat that could not drop this work better than anything I've ever seen. If you cannot do it this way then the second best approach is right following a workout but the problem with that is you can't wait an hour after your cardio since you combined weight training to eat because you don't want to be catabolic and start burning muscle instead of fat. And as far as the heart rate goes just get your heart rate up to 65 to the max of 70%, the important part is how long you keep it at that rate which is a minimum of 30 minutes to a maximum of 45. Your belly fat will disappear unless your countering it at night with a lot of junk food and beer! This pic was taken the night before a State Show and I only used upon weakening Cardio to get cut besides dieting properly.

 

[DylanGemelli]

I'll add a little trick to drop body fat quickly by doing cardio, what I've found over the years with all different body types (endos to mesos) the most effective way of getting maximum body fat loss through cardio is by doing it as soon as you wake up, immediately drinking a glass of water and having a cup of black tea or maybe a small Black coffee which neither are necessary but do help speed up your metabolism a little ( if you don't use caffeine on a normal basis it's effective otherwise it is not, you can look into ECA stacks but be careful with these!!) and doing 30 to 45 minutes of cardio at 65 to 70% followed by stretching of course and then exactly 1 hour after ( during that one hour you can shit shower and shave and prepare your first meal ) you get off the cardio machine you have your first meal which is they most important meal of the day that needs to have the perfect blend of protein too fat too complex carbohydrates. When I was getting ready for shows this dropped body fat off me quicker than anything else and for my clients that stubborn body fat that could not drop this work better than anything I've ever seen. If you cannot do it this way then the second best approach is right following a workout but the problem with that is you can't wait an hour after your cardio since you combined weight training to eat because you don't want to be catabolic and start burning muscle instead of fat. And as far as the heart rate goes just get your heart rate up to 65 to the max of 70%, the important part is how long you keep it at that rate which is a minimum of 30 minutes to a maximum of 45. Your belly fat will disappear unless your countering it at night with a lot of junk food and beer!

im going to have to throughly agree about cardio first thing in the morning... it does not have to be completely fasted but just something light in the morning and then hit it... this has been a major success for me... it has the be cardio that you are pushing yourself on... also, if you dont count macros, im not sure what you expect.. you cant complain about not losing fat in your problem areas if your not completely dialed in, which you cannot say that you are if your not taking all the necessary steps to ensure the fat loss you want... you can get to a point but you will never get to where you need to be if you dont cover all the bases and KNOWING your macros is a big part of that... if you tell that to any dietician etc. they will eat you alive...

 

[cristiinter]

Thanks again guys. I'll have to revise my program again. I know i should be counting macros and do more cardio, it's just that being in college full time and working it's kind of hard to keep everything perfect. I'll try my best. BTw MARNYS you look great.

 

[DylanGemelli]

Thanks again guys. I'll have to revise my program again. I know i should be counting macros and do more cardio, it's just that being in college full time and working it's kind of hard to keep everything perfect. I'll try my best. BTw MARNYS you look great.

i understand that, ive been there as have many but bro, i work WAY more than you spend in school and still manage to figure out how to fit in 75 minutes of cardio and an hour or so lifting... if you REALLY want it, you always find a way, whether its waking up earlier, putting in the time at night etc... i get what your saying but fat does not care about excuses nor does progress...

 

[MRNYS]

Thanks again guys. I'll have to revise my program again. I know i should be counting macros and do more cardio, it's just that being in college full time and working it's kind of hard to keep everything perfect. I'll try my best. BTw MARNYS you look great.

Thanks bro, I'm a little bloated right now though but I'm doing 0 cardio. And you don't have to go to the gym first thing in the morning you can do a light jog as soon as you wake up and if the weather sucks then do something in your own house doesn't matter what you do ( I recommend 2-3 sex partners since you need 30-45 minutes) as long as you're getting your heart rate up to that percentage. I'm a big believer about the fasting throughout the night because you haven't eaten anything in at least eight hours your body shouldn't have much glucose in the blood so when you do the cardio first thing in the morning your body will convert body fat to energy instead of muscle.