From 210 to 190 BF still the same??

[Sketch2000]

Sup,

Thru eating clean (egg whites, eggs, chicken breast, etc...) and counting my calories (eating around 2000 daily) I've cut my weight from 210 to 190.

People have noticed...A lot of people are giving me compliments etc.

My lifts in the gym have improved - not tremendously, but they have. I'm benching 205 for the first time in my life (I have issues with shoulder stability so its always been a problem)...

Its hard for me to get into the gym more than 3x a week due to scheduling issues. I also take psychotropic medication for a neurological condition which can make you gain weight but I've been able to manage.

Anyway, my BF % seems to be around 21%
I have calipers, but they don't tell me when to stop pinching, so there basically useless. I've used various online sites with the Navy Method and I've gotten 21.83, 17.6, 22, 22.92 - all percentages.

I'd say that's a pretty ideal range.

But what am I doing wrong?

I'm eating 2000 calories (just above or under), I have an adequate protein intake (maybe too low on carbs?) workout (lift) 2-3 times a week) and walk a mile every day or every other day.

The fat is ALL lower abdomen / love handles....you can see you defined my chest is becoming....But I can't lose the bitch tits or love handles for the life of me! Someone please help!

Sketch

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[Sketch2000]

Bump

 

[NattyForLife]

So what are you asking?

 

[Sketch2000]

What can i do to lower my body fat?

Am i doing anything incorrectly (low few calories? Too few carbs?)

I know you can't spot train lowering body fat, but could fat burning creams help given the body fat seems to be isolated in the chest and love handles?

Any additional diet information that could help?

Better ways to measure and monitor body fat?

Any specific lifting routines that could help?

I think that about covers it.

 

[Spaniard]

What are your macros? How long have you been eating at a deficit? To lose weight...

 

[Sketch2000]

I've been eating at a deficit for about 2-3 months.

It really started with a lot of egg whites during an 8 week peptide run. Afterwards my appetite shrunk and i began eating smaller portions and eating less.

About two months ago i began eating prett much the same thing every day and keeping a low calorie count. That's when my weight began to drop..

My diet pretty much consisted of - granola bar, eggs, egg whites in the morning. Some snacks during the day - granola, bread, etc and for dinner chicken breast, tortillas (whole wheat/soft) or sweet potato with mixed vegetables and chipolte ranch dressing.

It's difficult because i can't use regular supplements like others (specifically cat burners because of the caffeine content) because they interact (or may interact) with my medications.

 

[Sketch2000]

As for macros, i recently began using an app called my fitness pal. It tracks your calories for the day but most importantly takes in (automatically) the nutrition information on what your eating. Typically, on average, I'm around

 

[Sketch2000]

70 gramsof fat for the day (average), 200 carbs, 110 protein. 2100 calories, which I'm always under. These are all averages (macros, as my daily value goes between a range for fats 50-100, protein 90-130, carbs 150-300. Been using the app for about a month, but since my diet really hasn't changed it should be Pretty accurate for the last two or three months.

 

[Sketch2000]

I was also a little bloated and coming down when i took the pics. I had worked out, had my shake, drank a bunch of water and Gatorade and then about an hour passed.

It's just the fat storage. My love handles specifically on the back oblique area are atrocious. I can pinch them and feel water inside seriously. As for the fat in my chest it's been a constant problem for the past ten years or so.

I have obviously lost weight and my bmi is pin point (I'm 5'9) and dropped inn waist about Ann inch in a half and hips the same

 

[hulkish1]

Drop carbs down to 110 make sure the carbs are low on the glycemic index and up the protein to start how offten are you performing cardio, you said 3x a week in the gym but didn't list anything you do in there.
add more HIIT cardio work such as tabata sprints change your rest intervals between sets less rest = faster heart rate. I'm sure some people that cut better than i do will chime in but here is the first thing i seen.

 

[Sketch2000]

Was pretty bloated in the pics. Woke up to take measurements (i know better than to take measurements etc than mid day) and my waist was an inch smaller. Nonetheless i still have significant body fat in the chest and lower abdomen/back.

In the gym idon't follow a routine. I definitely could find a suitable one but i like to switch things up often. I usually train chest and legs, back and shoulders, and then some light arms due to a lingering tennis elbow.

On my off days i began doing a twenty minute core workout about a week ago. Otherwise it's usually Judy a one or one and a half mile walk. I was jogging a mile but it was bothering my knee.

Anyway, whatever anyone tells me to do I'll do. If it's run two miles on off days I'll do it etc...

Just need some advice

It's hard to go down on carbs and up pin protein given I'm already taking a very low calorie intake.

 

[hulkish1]

protein and carbs carry are both equal in calories per gram at 4 calories per 1 gram.

the issue with carbs over protein is carbs directly impact blood sugars and it can activate the body to store them as reserve

protein is usable to feed your muscles so lower the carbs and up the protein. your calories will stay the same if not allow

 

[EasyEJL]

also higher carbs generally equals more bloating as well.

When your caliper measurements range from 17-23, you can't really say you're at the same bodyfat. even at 20lbs of weight lost, its hard to say when the measurement isn't accurate.

The worst thing is that depending on your body chemistry, the number of fat cells (vs size) etc, you may need to get down to below 10% bodyfat to lose them initially. you can probably after that slowly allow some fat back on (if you aren't happy being that lean for some reason) and it will get redistributed a little more evenly. At a real 11% bodyfat I still had love handles. small ones, but still there. You could see veins in my obliques some days, and still damn love handles.

 

[Sketch2000]

protein and carbs carry are both equal in calories per gram at 4 calories per 1 gram.

the issue with carbs over protein is carbs directly impact blood sugars and it can activate the body to store them as reserve

protein is usable to feed your muscles so lower the carbs and up the protein. your calories will stay the same if not allow

Gotcha. Problem is the carbs are more filling. My stomachs growling as it is...

 

[Sketch2000]

also higher carbs generally equals more bloating as well.

When your caliper measurements range from 17-23, you can't really say you're at the same bodyfat. even at 20lbs of weight lost, its hard to say when the measurement isn't accurate.

The worst thing is that depending on your body chemistry, the number of fat cells (vs size) etc, you may need to get down to below 10% bodyfat to lose them initially. you can probably after that slowly allow some fat back on (if you aren't happy being that lean for some reason) and it will get redistributed a little more evenly. At a real 11% bodyfat I still had love handles. small ones, but still there. You could see veins in my obliques some days, and still damn love handles.

Yeah. Its really hard getting an accurate reading with Calipers. That's why I used the "Navy Method" - pretty much measuring my waist, hips, forearm, wrist, neck, etc....I'm sure you know the drill - and getting the average from various sites.

Its just that my body fat is so damn localized....in those two areas....

I get what you mean though. If I could get it down really low than if needed (I know you said if yo didn't want to be lean for some reason...lol...but i would figure lets say if the cut and diet were extreme and someone needed to take on more weight) than i could eat a little more and the body fat would distribute more evenly....so i get that.

I'm eating a REALLY low amount of calories - sometimes under 2000 ! To the point where I'm pretty sedentary. I mean I've lost weight, lost inches in my waist etc.... no doubt about it. But I don't want to lose muscle. The only good thing about my muscle is most of me looks leaned out - or leaner than it was, and I've gained strength....which is a good sign.

 

[hulkish1]

measure an inch or so from your belly button between your nipple and under arm and mid thigh. most of the areas your looking at are more geared towards to woman

 

[Sketch2000]

measure an inch or so from your belly button between your nipple and under arm and mid thigh. most of the areas your looking at are more geared towards to woman

With the calipers?

 

[hulkish1]

Yeah buddy!

 

[love2liftkat]

As they are saying, drop the carbs down...say 150g and up the protein! You want at least 1g protein per lb of lbm so if you're 20% @ 190 that would put you at 152 bare minimum. My suggestion would be 1.5g = 228 g of protein. Also, keep fats lower more around 50g. Protein will keep you full longer than carbs. You can keep the calories at 2100 and see if switching up your macros changes things. If not, then you could drop them. What are your carb sources and how do you space them out during the day?

 

[EasyEJL]

I get what you mean though. If I could get it down really low than if needed (I know you said if yo didn't want to be lean for some reason...lol...but i would figure lets say if the cut and diet were extreme and someone needed to take on more weight) than i could eat a little more and the body fat would distribute more evenly....so i get that.

yeah, mostly the issue is if you aren't active in sports, or enjoy eating carbs, it can be REALLY hard for most people to maintain below 10% for any length of time. So its possible to push down to 8%, take some happy pictures at that, and then let yourself slowly end back up at a more maintainable 12%. That too, if you're trying to gain mass, staying at or below 8% is virtually impossible to get anything like decent mass gains without lots of anabolics

 

[Sketch2000]

As they are saying, drop the carbs down...say 150g and up the protein! You want at least 1g protein per lb of lbm so if you're 20% @ 190 that would put you at 152 bare minimum. My suggestion would be 1.5g = 228 g of protein. Also, keep fats lower more around 50g. Protein will keep you full longer than carbs. You can keep the calories at 2100 and see if switching up your macros changes things. If not, then you could drop them. What are your carb sources and how do you space them out during the day?

Thanks. Solid advice.

Carb sources are sweet potato, whole wheat tortilla, 12 grain bread, milk, granola bars...

 

[jaycuda]

Agreed with a majority of the people in here. If your goal is to just simply focus on dropping bodyfat, low carb diets are my favorites.

 

[Spaniard]

Gotcha. Problem is the carbs are more filling. My stomachs growling as it is...

Upping your protein will solve that. There's a lot of info being thrown in your direction right now lol. Focus on one at a time.

Calipers: Drop them, quit worrying about measurements and numbers. Stop paying so much attention and use the mirror to gauge your progress.

You have been dieting for a pretty decent amount of time. It could be helpful to bump your cals to maintenance for a week or so.

You need to eat more protein. My recommendation is eat 1 g/lb of goal bodyweight. Eat about 80 g of fat and fill with carbs.

One thing about fats as a man, is we need them. If need be you *could* drop to 60 g of fat at most, IMO. Fats are important for normal hormone function and if you drop them too low it could negatively impact you.

Raising your protein should be the main first step to accomplish what you're asking. Try that and check back in with us and let us know how it's going. Or start a log and stick around, good luck!

If you start doing anything overly taxing in the realm of high intensity you may need to adjust carbs.

 

[Sketch2000]

Upping your protein will solve that. There's a lot of info being thrown in your direction right now lol. Focus on one at a time.

Calipers: Drop them, quit worrying about measurements and numbers. Stop paying so much attention and use the mirror to gauge your progress.

You have been dieting for a pretty decent amount of time. It could be helpful to bump your cals to maintenance for a week or so.

You need to eat more protein. My recommendation is eat 1 g/lb of goal bodyweight. Eat about 80 g of fat and fill with carbs.

One thing about fats as a man, is we need them. If need be you *could* drop to 60 g of fat at most, IMO. Fats are important for normal hormone function and if you drop them too low it could negatively impact you.

Raising your protein should be the main first step to accomplish what you're asking. Try that and check back in with us and let us know how it's going. Or start a log and stick around, good luck!

If you start doing anything overly taxing in the realm of high intensity you may need to adjust carbs.

Thanks mate. Will adjust accordingly. Upping the protein, lowering carbs, adjusting the fats.

I think I'm eating too few calories tho. Could this pose some problems or risks?

Thx again mate. I keep a log on my app which tracks macros and nutrition content from what i eat. I'll have to put caps on the carbs and fats (it adjusts accordingly to maintain weight)and up protein so i know when I've reached my daily goal.

 

[Spaniard]

Thanks mate. Will adjust accordingly. Upping the protein, lowering carbs, adjusting the fats.

I think I'm eating too few calories tho. Could this pose some problems or risks?

Thx again mate. I keep a log on my app which tracks macros and nutrition content from what i eat. I'll have to put caps on the carbs and fats (it adjusts accordingly to maintain weight)and up protein so i know when I've reached my daily goal.

If you'd like PM me your details and we can be friends on there. I can give it a once over and maybe be of more assistance with food choices

If you eat too few calories for too long you could run into some metabolic issues which is why I suggested eating at maintenance for a week or so.

You can program your macronutrient intake goals on there as well buddy

 

[Sketch2000]

Thank mate. Will pm you details.

Really sedentary day yesterday. Had some insomnia the night prior so slept from 7-9am. Only ate 1330 calories! But that's not good....

Gonna cap my macros and change limits...see how that goes.

Thx again.

 

[Sketch2000]

As for protein being more filling. It's tough when you eat the same sh over and over like me with chicken breast. Occasionally i have some steak but beef is so Damn expensive. Protein bars are very filling, but also expensive...tough managing on a tight budget.

 

[Sketch2000]

I think these pics show a better reflection of how I am without the bloat. Mind you, I barely ate anything yesterday and slept a full 14 hours....(only 1400 calories!)

Yesterday when I woke up however (after a decent nights sleep and eating 2000 calories) I looked the same....so this is about average "on the wake up" for me (I'd probably be a little heavier)

But it just goes to show (like you said) the mirror is the best judge....

See pics and compare with the ones from my first post

 

[Sketch2000]

What about carb sources? The sugar in carbs? I eat the 12 grain bread to get more dietary fiber than sugars...

 

[love2liftkat]

As for protein being more filling. It's tough when you eat the same sh over and over like me with chicken breast. Occasionally i have some steak but beef is so Damn expensive. Protein bars are very filling, but also expensive...tough managing on a tight budget.

Protein can be expensive but you just have to make smart choices! Lean ground beef, ground turkey, tilapia, canned tuna, chicken breasts, eggs...all are great sources and fairly cheap. Protein powder is cheap as well! If you use the code KAT at Invalid Link Removed you can get 40% off and that will make it super cheap!

As far as your carb sources...they sound fine. I typically try to have as few processed products as possible. So bread would only be on occasion. I prefer rice, beans, and potatoes. They're actually cheaper in the long run too!

 

[Sketch2000]

Thanks bra. Great info.

 

[jaces]

Drop carbs down to 110 make sure the carbs are low on the glycemic index and up the protein to start how offten are you performing cardio, you said 3x a week in the gym but didn't list anything you do in there.
add more HIIT cardio work such as tabata sprints change your rest intervals between sets less rest = faster heart rate. I'm sure some people that cut better than i do will chime in but here is the first thing i seen.

Do this and up that protein intake a little to

 

[Sketch2000]

Protein can be expensive but you just have to make smart choices! Lean ground beef, ground turkey, tilapia, canned tuna, chicken breasts, eggs...all are great sources and fairly cheap. Protein powder is cheap as well! If you use the code KAT at Invalid Link Removed you can get 40% off and that will make it super cheap!

As far as your carb sources...they sound fine. I typically try to have as few processed products as possible. So bread would only be on occasion. I prefer rice, beans, and potatoes. They're actually cheaper in the long run too!

Okay....I used to have brown rice, always stick with sweet potatoes.

As for protein - that's why i eat so many eggs and chicken breast...but I need to stock up on Tuna...keep the variety fresh.

 

[Sketch2000]

Invalid Link RemovedHow do you guys feel about running?
This is me after a 2 mile jog yesterday.

Since making this post I haven't dropped carbs significantly...but I've upped the protein...

I think the BIGGEST problem with me is being sedentary...not getting in the gym as much as I"d like (sh...I'd do 5 days a week...more cardio on off days) but my meds will do that....any psychotropic meds will....

During lifts sets are done fast....I'd say 30-45 second intervals...

 

[love2liftkat]

Running is great! You could also do high intensity intervals if you are short on time after lifting. HIIT is one of my favs! Glad your making some changes! How's the appetite?

 

[Sketch2000]

Appetites good.
Picked up some tuna, mackerel and salmon today..

Found out I've been getting more protein then i thought. Was miscalculatingthe chicken breast portions so my protein intake has been one per pound....or close to that. I still need to increase tho. Prob is dropping carbs and not hitting the gym enough...too sedentary. On all off days going to incorporate running and some hit training.

 

[jaces]

Appetites good.
Picked up some tuna, mackerel and salmon today..

Found out I've been getting more protein then i thought. Was miscalculatingthe chicken breast portions so my protein intake has been one per pound....or close to that. I still need to increase tho. Prob is dropping carbs and not hitting the gym enough...too sedentary. On all off days going to incorporate running and some hit training.

Good to hear that , if u enjoy. Runing then do It bro