Shedding Last Bit of Body Fat

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Hey Thibs & T-Nation

I am currently cutting, to try and lose my last bit of fat around my lower abs and back. I was wondering if you had any suggestions.
I am currently carb cycling and training 6 days a week and cardio for at least 30-45 minutes every day

My diet looks like this:

High carb Day: 2 per week

6:00 Breakfast: 1 cup oats
2 scoops whey protein (34g protein)
I cup coffee

8:30-9:00
protein shake

lunch
4 0z chicken breast
veggies

pre-training: I cup oats
1 scoop whey protein
3 egg whites

post training:
40 grams protein
1/2 cup oats
1 apple
3 egg whites
25g bcaa’s

5:30-6:30
chicken/ salmon
veggies and some almonds

9:00
chicken and some times veggies or egg whites

bed
chicken/egg whites

totals: 2607 cals, 250g protein 259g carbs. fat totals are kept low since carbs are high

the diet can change a bit, but I try to consume the majority of my carbs peri-workout. I also sip on xtend bcaa’s throughout the day and right after my workout

Moderate Carb days: 3-4 days a week
somewhat the same, carbs are consumed for breakfast and peri workout, other than that I just try to hit my totals as close as I can and dont consume carbs later at night.
totals: cals -2200 protein 250g’s fat: 55g carbs 155g’s

Low carb Days: Sunday (rest day)
protein is increased to 300g’s
fat about 55g’s
carbs are kept as low as possibly.

my carbs come from oatmeal, sweet potatoes, yams, and apples. I try to eat things that are 55 or lower on the glycemic index to keep insulin levels low except right after a workout.

I also supplement with a multi vitamin and fish oil right away in the morning.
I try to eat every 2.5 hours and do cardio each day.
I am a summer camp couselor and am on my feet and playing with kids all day.

I am 165lbs, 6’0 tall. I am pretty lean already and might be around 10-12% bf, but not positive since measuring can be so hit or miss. I just cant seem to lose that last but of bf.

Any critiques or suggestions on my plan would be greatly appreciated, Thanks Guys!!

2

Two easy things: Cut the high days. Add 1 moderate day and 1 low day to replace them.

You’re doing cardio everyday right now so I assume it’s low intensity. Bump it to 60min/day.

3

So this kinda stuck out…

[quote]Mitch08012 wrote:
I am 165lbs, 6’0 tall. I am pretty lean already and might be around 10-12% bf
[/quote]

And you want to lose 5 extra pounds dropping your weight even more? Since when is this iwanttolooksmallerthanzachefron.com? :stuck_out_tongue:

You’re the same height as me, and last time I was 165 I was nearly straight skin and bones. Eat! Lift! Grow into your body dude. If you eat clean and lift hard you can increase your muscle mass without increasing your body fat. By doing so you are actually dropping you fat percentage.

So I’m going to say the opposite. Lessen your cardio and lift with more intensity. Cardio doesn’t tear deep into the muscle, so with less tissue to repair, it really only burns calories while you’re doing it. Breaking your body down will have your muscles scrambling for any available source of energy ALL DAY LONG! This will promote fat loss and jack your long term metabolism higher then any amount of cardio ever will.

4

[quote]23278 wrote:
So this kinda stuck out…

[quote]Mitch08012 wrote:
I am 165lbs, 6’0 tall. I am pretty lean already and might be around 10-12% bf
[/quote]

And you want to lose 5 extra pounds dropping your weight even more? Since when is this iwanttolooksmallerthanzachefron.com? :stuck_out_tongue:

You’re the same height as me, and last time I was 165 I was nearly straight skin and bones. Eat! Lift! Grow into your body dude. If you eat clean and lift hard you can increase your muscle mass without increasing your body fat. By doing so you are actually dropping you fat percentage.

So I’m going to say the opposite. Lessen your cardio and lift with more intensity. Cardio doesn’t tear deep into the muscle, so with less tissue to repair, it really only burns calories while you’re doing it. Breaking your body down will have your muscles scrambling for any available source of energy ALL DAY LONG! This will promote fat loss and jack your long term metabolism higher then any amount of cardio ever will.[/quote]

I’m with this ^

Regardless of your goal/sport/beauty desires

5

Thanks guys

as far as my cardio, depending on how I feel I will do it right away in the morning on an empty stomach and just have a protein shake before, or ill do it later on in the day, I also switch up between HIT and low intensity as well,

23278,
ya I have always kind of wondered if I should try and bulk a bit, I have no trouble eating clean, I am quit motivated in that area. I guess the thought of me putting on weight scares me a bit since I used to be bigger, and I like to try and stay relatively lean. and have decent size, but could add some mass to my quads and calves. I also keep a food journal and try to keep an estimate of how many calories I burn and take in.

Would you guys suggest I take in about 500 more cals then I burn for a clean bulk, and what area of my diet should I add that in to, or maybe upping my protein??

Thanks Again for the feedback!

6

the advice for a clean bulk is eat and see if you’re gaining weight. If you’re not then eat more. Thats pretty much it. If you’re eating the food choices you listed then you’ll be fine.

I would be willing to bet a lot of money you could “add some mass” to your entire body. you’re 165. That is really small at 6’ tall

.greg.

7

Can you post some pictures to see what you look like?

.greg.

8

[quote]Mitch08012 wrote:
and have decent size, but could add some mass to my quads and calves. [/quote]

You don’t have decent size if you’re 6 ft 165 lb. Since even you say you need mass on your quads, your legs must be tiny. I would suggest eating a lot more good fats and protein, even more carbs, and put on 25 pounds.