Yo, Shapefitters
11 months back, I embarked on some kind of general fitness journey. A combination of a controlled and counted calorie intake, a dramatic shift towards healthy eating habits, cardio, and muscle training has helped me to drop 20 kilos, build some (some, mind you) pecs, strengthen shoulders, swell triceps and biceps just a tad, and even to lay the foundation of the barest hint of a small indication of a six pack.
And it's that last part which bugs me, and is what brings me here: at 74 kilos, as a broud-shouldered (and these days reasonably muscular) 1,75 centimeters tall , I barely have any visible fat on body... except for around and over these accursedly well-hidden abs of mine. It's not much, but it is enough to prevent me from flexing and flashing one of the arguable most popular muscle groups in the western ideal.
And somewhere around this point, weight loss seems to have evened out, until I'm down to a loss of less than a kilo a month (even though I still remain 400-800 kcal below calorie intake per day), probably because there is not much left to burn (at least not when compared to before).
Simply put, i cannot seem to loose this last reserve of fat, so un-ideally located around and above abs.
So, I come here in the hope to partake of some ancient, hidden wisdom, targeted specifically at burning away what probably represents last healthy layers of protective fat, all in the name of vanity and self-glorification.
Any ideas?
Help me to rock out with abs out
Moderators: Boss Man, cassiegose
Re: Help me to rock out with abs out
What foods do you eat and what times do you eat?
Re: Help me to rock out with abs out
I eat at regular intervalls, every 3-4 hours (ideally every third, but the life and times of an aspiring rock vocalist and freelance journalist does not always make allowances for perfectly strict dietary habits 
), with a chronological order of breakfast (usually a meal replacement shake), two smaller meals (normally a small low energy/protein bar, ~140 kcal), one larger cooked meal, another small meal (similar to the previous two), and another meal replacement shake before bed. All ascribed by a dietician, and has proven hugely efficient in dropping 1-2 kilos every month.
As noted in the original post, intake stays 400-800 (sometimes up to 1000) kcal under daily calorie burn, and has done so for the past year.
I stay away altogether from sugar/sucrose (including every kind of confectionery known to man, as well as soft drinks and juices. I either drink water (and lots of it, every day), or sugar-free, light alternatives, 0-1 kcal per 100g style), trans fats and saturated fats, simple carbohydrates (and indeed, all kinds of pasta, noodles, rice, bulgur, couscous, etc), and anything with large concentration of either carbohydrates or fats.
I try to vary what I do eat, to include a healthy mix of fruits and vegetables (made easier by the fact that I am a vegetarian, albeit one of is aware of traditional deficencies of a vegetarian diet, and take steps to prevent them
), sources of protein (such as soy beans, quorn and tofu, not to mention protein supplements and bars, and even pure amino acid supplements after gym sessions, so no risk of a protein scarcity), omega 3, healthy fats, complex carbs, fiber, selene, minerals, etc.
And yet, as body fat keeps dropping, muscles slowly assume a pleasant shape, that accursed stomach fat remains (though admittedly, 50-70% of it was lost during the first months of diet and excerise, but ever since, it has stayed the same).
), with a chronological order of breakfast (usually a meal replacement shake), two smaller meals (normally a small low energy/protein bar, ~140 kcal), one larger cooked meal, another small meal (similar to the previous two), and another meal replacement shake before bed. All ascribed by a dietician, and has proven hugely efficient in dropping 1-2 kilos every month.As noted in the original post, intake stays 400-800 (sometimes up to 1000) kcal under daily calorie burn, and has done so for the past year.
I stay away altogether from sugar/sucrose (including every kind of confectionery known to man, as well as soft drinks and juices. I either drink water (and lots of it, every day), or sugar-free, light alternatives, 0-1 kcal per 100g style), trans fats and saturated fats, simple carbohydrates (and indeed, all kinds of pasta, noodles, rice, bulgur, couscous, etc), and anything with large concentration of either carbohydrates or fats.
I try to vary what I do eat, to include a healthy mix of fruits and vegetables (made easier by the fact that I am a vegetarian, albeit one of is aware of traditional deficencies of a vegetarian diet, and take steps to prevent them
), sources of protein (such as soy beans, quorn and tofu, not to mention protein supplements and bars, and even pure amino acid supplements after gym sessions, so no risk of a protein scarcity), omega 3, healthy fats, complex carbs, fiber, selene, minerals, etc.And yet, as body fat keeps dropping, muscles slowly assume a pleasant shape, that accursed stomach fat remains (though admittedly, 50-70% of it was lost during the first months of diet and excerise, but ever since, it has stayed the same).
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ultimatehlth
- ESTABLISHED MEMBER
- Posts: 231
- Joined: Mon Sep 21, 2009 8:17 pm
Re: Help me to rock out with abs out
Be careful not to consume too much soy protein it is high in phytoestrogens and may actually encourage fat deposit. Switch to other sources (rice protein could be an option). Your post workout meal should be 4-1 carbs to protein ratio otherwise keep higher glycemic carbs low. Remember the first place to gain fat is usually the last to lose it.
Best,
Best,