Hey guys and gals,
I have hit a fat loss plateau--I'm blaming bad genes and maybe laziness to push myself over the top. I am considering a fat loss supplement, but I would like some advice. First about me and my fitness evolution so to speak.
I am 5'10" 24 years old and weigh in at 180. I am currently about 12% body fat. I would like to get down to 7%. About 5 years ago I weighed 210, and all things considered probably about 25% body fat. Lard ass? Yes. Anyway, I turned my life around, dieted, circuit trained, and cardio-ed it up. Got all the way down to 150 then started to bulk up.
Current diet: about 6 meals a day, generally being:
medium meal for breakfast, 2 whole eggs, 2 peices of whole wheat bread, some type of meat, 2 cups of milk, 2 cups of coffee.
small snack: about a 30 gram serving of a general protein shake--the shake is a mix of concentrate, isolates, eggs, and casein proteins--and a banana, sometimes veggies if I have leftovers
small meal: chicken and broccolli, cauliflower or some green veg, probably about 15gs of protein, maybe a little more
post-work out shake: 25grams of whey isolate
medium dinner: chicken or turkey and some brocolli again, larger portions, usually small amount of brown rice now
optional: the general protein shake from earlier, no banana this time--really only drink on lift days
I just went through a re-feed week last month and I rarely cheat. I think my diet is pretty good, but suggestions are always welcomed
I took two weeks off for vacation, but before I was lifting 4 times a week. One day being a push day, the other being a pull day and the other two as olympic/powerlifting days.
Intense HIIT on non-lift day (mostly rowing in intervals, stairs in intervals, or this jump rope circuit), light aerobic-style stairs on lift days, separated by work day.
My problem is that my fat is really disproportional now. I have a six pack, but then I have back fat and slight man boobs. What am I doing wrong here? I said bad genes before because my whole family is fat. When I stop either part of my cardio plan I immediately start putting on weight--and generally not the good kind. I'd really like to lose the back fat and chest fat. Note: It isn't gyno, I went to the doc, they said its just normal fat from when I was overweight. They said surgery is an option, but my problem isn't hormonal or anything.
I thought a fat burner would put me over the top, let me know if you have suggestions!