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Help dropping wieght

kung fu panda

New member
hey guys just looking for some insight on how to lose wieght, in particular my stomach, i started a competition 3 weeks ago to lose the most wieght, i wieghed in at 234 with 20% body fat

current wieght is 222

i seem to have lost about 12 pounds but my stomach is still the same, i do abs every other day, i cardio my brains out everyday and have kick boxing tuesday and jiu jitsu thrusday. i usualy take saturday off as a relax day, my strengh traing is mostly condition style, low wieght hi reps. i also do alot of odd mma workouts since thats what im trying to get into. alot of ball workouts, stabalizing, everytime i leave the gym my cloths are soaked in sweat, i gear all my workouts towards cardio, intense none stop movment.

my diet i think is wonderfull, i get plenty of sleep, waking up around 11, eating 3 egg plain omlet, about hour later i chow down a banana and maybe a yoplay yogert, then about hour and half before gym i usualy eat some chicken and veggies, when i get home from the gym i usualy eat fish, chicken or rarely some steak, and more veggies, i also drink a cup of that trop 50 sugarless after the gym. i drink a cup of coffee in the morning, and tea before gym, and water the rest of the time.

im just wondering why i look the same, ive only lost 12 pounds in just a little over 3 weeks, i thought i would loose more for how much i bust my ass, any insight is appreciated
 
**** man 12 pounds aint bad... sounds like you get plenty of cardio.. im not a big fan of condition style lifting as you put it.. i would maybe try upping the weight and lowering the reps and try to lift to gain muscle.. but if your doing all that you say you are and still not satisfied with your weight loss then its gotta be your diet.. maybe post an in depth breakdown of your diet plan.
 
Are you kidding me?

12 lbs in a little over 3 weeks is phenomenal assuming you're maintaining a lot of muscle.

1 lb per week is the general guideline for a successful cut. You've far surpassed that.

Don't try significantly cutting calories as you'll slow down your metabolism and not burn as much fat. You want a fast metabolism during a cut and you get this through high intensity cardio like HIIT, weights, and eating little and often.

Just make sure you're maintaining enough LBM. You're dropping weight awful quickly. If you burn too much you'll lose muscle at the same time and it will affect your ability to perform and burn fat effectively. Plus, once your cut is finished, you won't look good due to loss of muscle.
 
You might want to up the calories a touch depending on how long your contest is. Your calories are pretty low for your size and typical workouts, so you might hit a wall pretty quick. Typically when that happens and you stop losing weight, you have to either drop more calories or up the workouts, and right now you don't have much room to go when you need to do that. Calculate what you eat typically, count calories, fat, protein, and carbs so you can see how much you are actually eating. Abs every other day isn't going to "tone your stomach" like you want, just dropping the bodyfat. Now a bit more ab work than most people will probably benefit your mma training, it just isn't going to shred your stomach.

My suggestion as well is every 2 weeks, have a day where you treat yourself to something you have been craving. Don't go crazy, but something to break the rut and keep your body guessing. When your body is on low calories for extended period of time, it will start to slow down your metabolism. By having a treat meal that boosts your calorie consumption once every 2 weeks or so, it keeps your metabolism burning. I shoot to double my calories for one day in order to do that. I like eating a pizza.

Good luck!
 
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