Hi Guys,
I have problem here to get rid of the fat at the abdomen, wish someone can offer me some good advice. Before I start, my bfat was at 19% last year Nov 2006 with the weight of 74.5kg (it took me abt 8 months earlier to get to 74.5kg from 83kg). Untill recent Aug 2007, my weight stand still at 73.5 ± 1kg, which mean i did not loose anythin for the half year at all and i m pretty frustrated.
Below is my everyday diet which i would say i followed it religiously abt 85% and workout routine.
6AM-Cardio for 30 mins but recently boost to 45 mins with
ephedrine + coffee + aspirin ( 4 DAYS A WEEK)
8AM- Breakfast would be 4 egg whites with one yolk and 2 slice of bread.
11AM- Protein shake + oat or sometime wholemeal bread
12.45PM - Rice + Vege + Chicken Breast
4PM - Protein shake + Bread + Fruits
6.30PM - Workout ( 4 DAYS A WEEK)
8.30PM - Creatine follow by nite meal with wholemeal bread
and Tuna or chicken breast.
10PM - One protein shake
Hopefully, some of you guys can comment on my routine. it will be very much appreciated. I really hope to atleast loose the love handles even i cant see the ab before i lost my motivation to go further. Thank you
You might also try dropping carbs and replacing those calories with fat. I have a lot of success losing when I do a low carb approach. Try dropping starchy carbs completely outside of breakfast and post work out.
It doesn’t look like you’re eating much. Some people, to lose fat, need to take 2-4 weeks off of dieting to restore normal metabolic function. You might be such a case.
But saying, “I eat fruit” doesn’t say very much; as that could mean 1 apple or 5 bananas.
For a while I would keep a log and strictly measure portions so you know exactly what your calorie intake is. I know logs suck, but you don't have to do it forever, just long enough make sure you actually on goal and re-orientate yourself to portion sizes.
After you make sure your calorie intake is actually where you need it, you can look into macros a bit more. To me, that seems like a lot of bread, whole wheat or not. maybe some peanut butter in the shake instead of the bread would help.
First of all thank you guysssss for your advice.
To make things clearer, my objective is to loose the love handles and to be lean. I spoke to some of those gym goers who has good result, they said i m eating too little and i should bulk up first then diet it off but then when i read somewhere in an article in T-Nation, one should not bulk unless you are at the state of 10% bfat. I am confuse sometimes. There is a time that i even engage a Personal trainer for 5 months, and i asked him how come for those things that i did, i still cant loose the handle. He told me tat it might be genetic. I was wondering, should i bow down to my genetics. sigh…
bushidobadboy:
How many grams of fat i should consume in a day?
boyscout:
you mean other than bfast and post workout i shouldnt take any carb? i did try goin low carb but i felt crappy throughout the day n strenght during workout is not that good. is bread consider as starchy carb?
CaliforniaLaw:
Usually in a day i ll have one whole fruit of Guava.
theninthwave:
i tink i ll take up ur suggestion to do a food log, hopefully i can maintain it.