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The Lone Wolf 08-22-2010 02:21 PM

Body Fat
 
Ok, so i'm 5ft8 and 150lbs, in good shape but no matter what i do, i cant get rid of that small layer of body fat. You know the one, it covers your abs, slightly masks your triceps, and of course adds those love handles to your obliques.

Well, i eat healthy and often. Usual daily intake goes something like this:

Breakfast: 2 slices wholemeal/multigrain toast with Humous or peanut butter.

Mid morning snack: Apple and banana or mug of soup and 1 slice of whoemeal/multigrain bread.

Lunch: Tuna and light mayo sandwich on wholemeal/multigrain bread and a banana or steamed chicken breast on whoemeal/multigrain bread and a banana.

Mid afternnon snack: Apple and banana or mug of soup and 1 slice of whoemeal/multigrain bread (whichever i didnt have mid morning)

Evening meal: Steamed chicken breast with potatoes and vegetables (usually spinach/broccoli/cauliflower) or Steamed salmon/tuna fillet with potatoes and veg.

Pre-sleep snack: 1 slice wholemeal/multigrain toast with cottage cheese.

The days i dont workout i make sure i'm burning 1000 calories in my cardio workout, which i s usually 3 - 4 days a week. Some cardio days i will do light training, ie. crunches / pushups / pullups.

But no matter what i do, that little bit of body fat refuses to disappear. I'm happy with my current weight and build, just looking to maintain muscle mass while cutting down on body fat.

Apparently eating 6 smaller meals a day helps boost the metabolism, hence the many meals - the peanut butter is a good source of fat (i believe the body needs a small amount to do its job properly) - and the cottage cheese before bed is apparently useful to prevent the body taking energy from the muscles and basically wasting them away while you sleep.

So i figure i'm doing everything i need to be doing, but my love handles tell me otherwise!

Any suggestions guys? :thumb02:

mroutdoorsman 08-22-2010 02:55 PM

For your abs to show good muscle definition you need to get to around 4-6% bodyfat. To drop bodyfat you have to cut nearly all fats out of your diet and step up your fat burning routines so you are burning about 1500 calories over your overall intake. What you are looking to do is a difficult fight of balance... At your weight 1% BF loss would drop your weight is 1.5lbs. I am guessing you need to drop your BF about 3-4% which would be a ~5.5lb weight loss and would require you to replace that fat with 5.5lbs of muscle if you wanted to stay even.

Part of this is also genetics though as some muscles in some people are more defined than others...

The Lone Wolf 08-22-2010 03:20 PM

Hi matey,

Thanks for the reply. I'm pretty aware of what i need to do, just not sure what extra steps i can take. i thought i was doing everything i could. I guess i could step up my cardio regime to burn an extra 500 calories per session and see if that helps?

Any other suggestions?

I'm not so bothered about having a ripped abdomen, its more the body shape i'm looking for. You know, they typical V shape heading from shoulders to waist, but with the fat over my obliques, its not working out that way :)

Is my diet good enough? Or am i getting excess carbs through so much bread?

mroutdoorsman 08-22-2010 03:26 PM

Cardio != Fat Burning

Try out like a 3-4mph walk at a 5-8% incline on a treadmill for about an hour. This will burn more calories and fat than running 6-7mph like a normal cardio routine.

How hard and often do you work your core? Also bodybuilders going for the V shape barely touch their obliques except for like side crunches from added definition. Building your obliques a decent amount will get rid of that V shape quickly.

The Lone Wolf 08-22-2010 03:51 PM

I love fell walking so i do that pretty often. Most my cardio is done on a bike as i have an old football injury which sometimes affects my knee when running. The lack of impact on the knee joint when cycling means i dont have to sit out for a week or so to allow it to heal. It usually conists of a steady pace of 18km per hour for a little over an hour, with little resistance. I heard that was best for burning body fat.

I actually bought one of those exercise balls specifically to work my core. I dont ever go to a gym, i workout from home. I do all sorts of core strengthening using the ball pretty much every other day. Strangely enough the part of my body which feels it the most is my lower back. My abs can probably motor on, but i think i may have some sort of muscle inbalance where i have strengthened my abs more than my lower back and the muscles there cant keep up. Either that or i'm not using the correct technique.

I'm considering using thermobol to help with the extra fat loss. is this a good or bad idea?

mroutdoorsman 08-22-2010 03:59 PM

I would say no on the thermobol. Keep it clean and natural as much as possible.

Keep with what you are doing but step it up a bit and be patient... burning fat below 8% can be difficult for a lot of people.

The Lone Wolf 08-22-2010 04:03 PM

Awesome. As long as i'm doing the right things and eating the right foods :)

I'll step up my cardio regime a little and keep everything else the same and stick at it.

Thanks heaps for your advice. :praise01:

mroutdoorsman 08-22-2010 04:28 PM

No problem I enjoy helping all I can!

xeberus 08-22-2010 04:57 PM

I have never been able to work my way into having abs. I was a stocky fellow in high school walking around between 175-185 at 5'9" and I was in good shape and very strong. But for me its all about diet. I'm in fat mode currently weighing about 168ish but if I wanted my ab definition back I'd go clean for a couple months down to 155-158ish. i wouldnt even touch my workout routine.

The Lone Wolf 08-22-2010 06:06 PM

Quote:

Originally Posted by xeberus (Post 1250125)
I have never been able to work my way into having abs. I was a stocky fellow in high school walking around between 175-185 at 5'9" and I was in good shape and very strong. But for me its all about diet. I'm in fat mode currently weighing about 168ish but if I wanted my ab definition back I'd go clean for a couple months down to 155-158ish. i wouldnt even touch my workout routine.

I'm pretty much in the same boat as you, though i've not really been above 165. I;ve always been in relatively good shape, but the last few years i kinda let myself get a little wobbly :thumb02: I've only recently (the past 12 months or so) looked at changing my diet from pretty much being able to eat anything, to eating healthy. I think my metabolism slowed down somewhere during my lay off period!

So what would you suggest? Quit the weights, plyos and resistance training and do intense cardio for a couple of months? Maybe a little core exercise here and there but little to no lifting etc?


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