Abdominal fat

Beebs

Member
Hey guys, I've dieted down from around 15%bf to 8% over the past 2 months. Problem is that my fat is only distributed in my midsection and rear end, keeping me from having my 8 pack showing unless I flex. Any suggestions on how to get rid of this stubborn fat.

Essentials:
5'9"
8% bf
31 inch waist
178lbs

Meal 1:
1 scoop protein powder
1 cup calorie countdown 2% milk
5 strips of turkey bacon
2 caps of fish oil
handful of nuts

Meal 2:
10oz extra lean ground sirloin drained of all fat
1 tablespoon of cheese
1 tablespoon of sour cream

Preworkout:
1 scoop of whey

Post workout:
10 blueberries
2 scoops of whey

Meal 3:
10oz of Salmon
1 small green salad with 1 tablespoon of italian dressing

Meal 4:
10oz chicken breast
1 small green salad with 1 tablespoon of italian

Meal 5:
Some nuts and either steak, salmon, chicken, tuna, or other fish (depends on whats on sale or if I go fishing)

Totals:
Workout day
~2400 Calories
125/35/290 f/c/p

Non-workoutday
~2100 Calories
125/25/220 f/c/p

As you can easily tell, I am on a keto diet. Most things I eat are fatty as necessitated by my diet.
 
Your diet looks on point ....Hows your cardio look like ? I would use lipoderm-ultra or napalm by avant . Havnt used it yet but look at the great reviews on this product . Helps stubborn fat melt away : ) Cant wait till I try my batch ! If your cardio is on point I would give these products a try ; )
 
There is no cardio right now. I'm on t3 and tren, so cardio isn't going to happen. I will kick it up once alteast the tren is gone, but even then it will be very moderate heartrate stuff. I'm worried about catabolism doing cardio while running off of ketones.
 
I shouldn't say I don't do cardio because I do a lot of rowing, hiking, and biking over the weekend, but I don't get on the treadmill during the week. Tren is killing any endurance and the T3 makes my heart pound while doing any intense activities.
 
Never done tren but yeah I here you on the endurance but t3 never made my heart pound ...but if it does then stick with what you know , you know your body best be smart ! I bet if you cardio at least 3 times a week at 30-45min it would help shed that fat . But yeah give Lipoderm-Ultra or Napalm a try ...it wont hurt ; ) It does have yohimbine/caffeine for main ingredients : ( I know caffeine wont help wt heart but does wonders for stubborn fat .
 
Recreate+Napalm, you need to lower cortisol, and if your feeling your heart racing on the T3 i'd lower it, no need to go above 50mcg imho.
 
Alright man....that ab fat is a real bizznatch isn't it? It's a cardio deal. The diet looks pretty good. I would recommend you try this cardio regime for just ONE week and see what you think:
treadmill: incline 10 (out of 15), mph=3.3-3.5, duration: 35-45min.frequency: EOD, then move to 5x ea. week.

I do the treadmill and I'm sweating in a few minutes. Good stuff. Keep on it :D
 
papapumpsd said:
Alright man....that ab fat is a real bizznatch isn't it? It's a cardio deal. The diet looks pretty good. I would recommend you try this cardio regime for just ONE week and see what you think:
treadmill: incline 10 (out of 15), mph=3.3-3.5, duration: 35-45min.frequency: EOD, then move to 5x ea. week.

I do the treadmill and I'm sweating in a few minutes. Good stuff. Keep on it :D
Click to expand...

:goodpost: that also works your love handles leg n glutes ; ) You be surprised how much calorie you burn walking uphill ....I do these when my knees feel banged up or when I want to switch up the cardio !
 
Do intervals (sprints) 3 days a week. Build up to 15sets of 30 sec sprints at 95-100% intensity 1 min walk rest in between. Great for fat loss easy on the muscle loss.
 
When I said it made my heart pound, I meant that my heartrate goes up a little to fast for moderate cardio. Its not like a clen cracked out pound, but I have trouble keeping my heartrate low. This could also be from the tren, I'm not sure.

I'll give the cardio a try soon; I'm worried about catabolism since I'm already low carb and under maintanence calories.
 
ms3jake said:
Do intervals (sprints) 3 days a week. Build up to 15sets of 30 sec sprints at 95-100% intensity 1 min walk rest in between. Great for fat loss easy on the muscle loss.
Click to expand...

I do like this, i do believe intervals should be incorporated, i do mine on an Cybex Arc trainer and vary it from 20 sec to 100 minute burts. The biggest thing is to slowly build up to 3 times a week, and strech like crazy because the doms is nasty. Three times a week with intervals and 2 other cardio sessions of steady state should be good.
 
i do my cardio on an elliptical low intensity just enough to get the heart rate at its peak, and go for 30 mins try that out or even the stairmaster if you got one, if not that then try out HIIT that should help
 
ms3jake said:
Do intervals (sprints) 3 days a week. Build up to 15sets of 30 sec sprints at 95-100% intensity 1 min walk rest in between. Great for fat loss easy on the muscle loss.
Click to expand...

Very good suggestion. Current research has found that high intensity interval spring training does a much better job of developing the APP/PC, lactic acid, and even the aerobic system than aerobic training alone. To make it even more enticing, interval training can be done is in less time, and even burns more body fat per training period without the risk of losing hard earned muscle mass. Interval training has also been shown to keep the body burning fat up to 24 hours after training, unlike aerobic training that end shortly after you stop the exercise.
 
maaaaan sooo many diff ways to do cardio soo hard to choose which one to do. damn love handles are my only problem...
 
Beebs said:
Hey guys, I've dieted down from around 15%bf to 8% over the past 2 months. Problem is that my fat is only distributed in my midsection and rear end, keeping me from having my 8 pack showing unless I flex. Any suggestions on how to get rid of this stubborn fat.

Essentials:
5'9"
8% bf
31 inch waist
178lbs

Meal 1:
1 scoop protein powder
1 cup calorie countdown 2% milk
5 strips of turkey bacon
2 caps of fish oil
handful of nuts

Meal 2:
10oz extra lean ground sirloin drained of all fat
1 tablespoon of cheese
1 tablespoon of sour cream

Preworkout:
1 scoop of whey

Post workout:
10 blueberries
2 scoops of whey

Meal 3:
10oz of Salmon
1 small green salad with 1 tablespoon of italian dressing

Meal 4:
10oz chicken breast
1 small green salad with 1 tablespoon of italian

Meal 5:
Some nuts and either steak, salmon, chicken, tuna, or other fish (depends on whats on sale or if I go fishing)

Totals:
Workout day
~2400 Calories
125/35/290 f/c/p

Non-workoutday
~2100 Calories
125/25/220 f/c/p

As you can easily tell, I am on a keto diet. Most things I eat are fatty as necessitated by my diet.
Click to expand...


from what i've heard, T3 is a ridiculously effective fat burner. Is this true in ur case?
 
Dyou said:
maaaaan sooo many diff ways to do cardio soo hard to choose which one to do. damn love handles are my only problem...
Click to expand...

Serious? if thats you in ur avatar ...then **** lol

if you're complaining about having that little fat on you... then ouch

ah well
 
soseg said:
Serious? if thats you in ur avatar ...then **** lol

if you're complaining about having that little fat on you... then ouch

ah well
Click to expand...

its just that one area the pic is alittle too high for you to see it all but i dont have a v shape i kinda have a bottle shape. I get that kind of response all the time but i know i can make it look better if i could just get rid of the love handle and lower back fat
 
You need help from Vince Gironda!

Get on a vince G no carb diet/CKD/anabolic diet. Then do some type of circuit weight training or high intensity weight training. I guarantee you that you can burn more actual fat doing weights than you can with cardio. You will lose more weight overall doing HIIT cardio but that is because you will lose some muscle by doing so. Get on a high intensity workout like and 8x8 routine. 8 sets of 8 reps only 60 seconds rest in between sets and do the HIIT cardio on your off days from weights.
 
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