Stubborn Fat

Matty1 · Post by **Matty1** » Tue Jun 17, 2008 3:28 pm

Hi,

Have reached pretty much all goals over the last 6 months or so but cannot seem to git rid of a bit of stubborn fat, and particularly chest.

I'm 6 foot and have got down to 165lbs. I don't really want to lose any more weight. upper abs are pretty defined now but lower is still covered by a bit of fat and chest is still really flabby. Chest looks worse now (I think probably because lower abdomen is much smaller having lost fat off this area).

How can I get rid of this fat without losing anymore weight. Diet is pretty tight, 2200-2500 cals a day, weights and cardio alternated daily with a couple of rest days each week - 30-40% Protein, 40-55% Carbs, 10-15% Fat.

Any advice welcome - am really stuck with what to try now.

Cheers.

Boss Man · Post by **Boss Man** » Tue Jun 17, 2008 4:48 pm

Your body needs some Fats, and yit looks like yours might be a bit low, so you could try increasing healthy Fats a bit, so you're eating 20%, and keeping Carbs and Protein at 40%, and see how that works out.

If you do that, the body might find its Carbs aren't enough to maintain energy needs, and remove some extra Fat, as a secondary source, which you will be giving it a bit more of to work with.

Plus any simple Carbs that may be storing as Fats, may be cut by a small reduction of Carbs.

Perhaps this idea will work better for you.

swanso5 · Post by **swanso5** » Tue Jun 17, 2008 7:49 pm

sounds like you have low testosterone levels...lift heavier and increase your fats as bossman suggested

Matty1 · Post by **Matty1** » Wed Jun 18, 2008 1:47 am

Cheers guys. I'll give that a try.

Matty1 · Post by **Matty1** » Wed Jun 18, 2008 1:49 am

Are there are any safe naturual ways to increase testesterone?

swanso5 · Post by **swanso5** » Wed Jun 18, 2008 2:13 am

chad waterbury wrote a T increasing program pop that in google and should come up...if not let me know and i'll find it

ballas38 · Post by **ballas38** » Wed Jun 18, 2008 4:10 am

he basically says train with heavy weights , full body compound movements, intensity, adequate volume, eat cholesterol which you should be doing anyway if you are weightlifting.

DianaB · Post by **DianaB** » Wed Jun 18, 2008 10:21 pm

Matty1 wrote:Are there are any safe naturual ways to increase testesterone?

Steak and eggs

Matty1 · Post by **Matty1** » Sun Jul 06, 2008 9:37 am

I've changed diet slightly to incorporate more fat (healthy fats) so that for the last 2-3 weeks it has been 40% protein, 40% carbs, 20% fat (or thereabouts).

Don't feel I've made any really progress though shifting the stubborn fat on chest and .

Any ideas?

Matty1 · Post by **Matty1** » Sun Jul 06, 2008 11:20 am

Yeah, it's fat.

swanso5 · Post by **swanso5** » Sun Jul 06, 2008 9:28 pm

30% fats would be better, cut others 5% each

Matty1 · Post by **Matty1** » Mon Jul 07, 2008 2:28 am

I'll try that, could you take a look at diet - see if theres anything else you could suggest.

I don't eat the same thing everyday but this would be about typical of the breakdown of diet.

Cheers.

Cal Protein Carbs Fat

Meal 1 Porridge 418.5 16.8 73.5 6.3
75g, 250ml milk 0.0
10g sugar

Meal 2 Grapefruit 53.0 1.0 13.4 0.2
Chicken Sandwich 289.0 24.8 43.1 4.2

Meal 3 Beef (150g) 240.8 49.7 0.0 4.7
Veg Stir Fry (100g) 75.0 1.8 7.1 4.1
Olive Oil (10ml) 82.2 0.0 0.0 9.1

Meal 4 Eggs 150.0 12.6 0.8 12.0
Ham (60g) 212.0 37.2 6.0 8.0

Meal 5 Salmon (125g) 268.8 30.3 0.0 16.4
Veg Stir Fry(100g) 75.0 1.8 7.1 4.1
Olive Oil (10ml) 41.1 0.0 0.0 4.6
Potatoes (100g) 79.0 2.1 17.2 0.3

Meal 6 Cornflakes 110.5 3.5 23.5 0.3
25g (50ml skimmed milk)

Snacks Almonds (50g) 306.0 10.8 3.5 28.0
Apple 70.5 0.6 17.7 0.2
Banana 100.0 0.5 29 0.0

Total 2595.3 195.7 246.2 102.2

swanso5 · Post by **swanso5** » Mon Jul 07, 2008 3:06 am

- don't bother counting cal's
- go to diet section and read sticky "read before posting..."

Boss Man · Post by **Boss Man** » Mon Jul 07, 2008 5:43 pm

Be careful with Olive Oil, it doesn't heat too well. Coconut Oil would be a better cooking source, and the Fats convert to energy. Otherwise drizzle Olive Oil, on hot or cold food if you wish.

I'd make sure the Fruit is kept seperate from other foods to digest better, I.E. 10-15 minutes beforehand.

You could switch from regular Grapefruit to Pink, to get some Lycopene.

You're already getting Sugar in your Milk at Breafast, along with moderate to high GI Cereal Carbs, so don't add Sugar as well. You can get away with higher Glycemic loads first thing in the morning, as Bloodsugar is low, but adding Sugar will make them even higher, and you don't need massive ones anyway, as regular high 's can over time contribute to possible diabetes.

You don't really need to count cals, or start getting really about them, but if you want to, I don't see it as an issue personally. I don't, but it isn't a problem if you want to keep doing it. Just don't get hung up about getting things exact, or you'll be doing silly stuff, like trying to only add one extra wafer thin slice of Mushroom to meals, or a half gram of extra Spinach etc etc.

When you get to that stage, you need to stand in the mirror and give yourself a thorough talking to.

Or translated into Brit speak, "Have a word with yourself old son"