Help!

[eVoluti0n]

Hey guys,

I hope to have some questions answered without too much trouble, as it should be fairly easy.

To start, I'm 5'9" and weight about 155lbs. I've always been fairly lean/skinny, but have always had trouble with ab fat, just like I'm sure most men do as it's our main problem area. I do realize it's not possible to spot reduce, but I'm afraid if I continue to try and get rid of the ab fat that I have, I may be too skinny.

Here's a current pic:

My friends already think I don't eat, lol.

A few months back in December, I started to run/sprint every day to help lose fat. I lost about 15lbs since (I was about 170 before) but still have some more to lose. I wasn't eating much at the time due to lack of income, which is still a problem, but that may be why it was so easy to lose as much weight as I did so quickly. I'm just unsure if I keep going if I'll look healthy or not.

Currently, I keep my daily calories around 2K, carbs around 150-200, and protein around 200. Income is limited so I deal with what I can, but since I'll be moving this month I should have some extra cash to buy more food.

What do all of you think I should do? Continue doing cardio/weights? It just seems harder now to continue losing ab fat as I think I hit a plateau, which is why I incorporated weights, as before I was only doing cardio.

Should I only do SS cardio or HIIT? And, is it OK if I do HIIT cardio after weight training or should I stick with low SS, and for how long?

Also, what BF % does it look like I'm at? I'd like to get it low enough to see my abs, but I think I should have it evaluated again to see where I'm really at.

Hope this wasn't too much of a book to read, haha. Thanks for any input.

 

[ceazur]

Dude, you are my evil fkn twin. Except im like a tad bit taller.. Im 6'3 -180.... And everyone not only thinks, but ITS TRUE, i dont eat enough and I have a problem consuming over 2k cals because makes me feel like i have eaten more then i should and shit im full at 1500 just about. But anyways. we are built the same. I have lower ab/hip fat. Mostly the hip located on my back.. cant really see teh hip unless you look at me from behind. I run run run all the time. I lift lift lift and sprint sprint sprint. I dont eat fattenin foods and I eat a pretty clean diet all together, SLOWLY but surely the weight we so desperately attempt to lose is coming off. All you can do is stick with it bro.. Like you said there is no spot reduction and no fkn miracle machine that gets rid of it. If you dont see ANY changes, drop them cals more and increase cardio.. Cardio/sprints mainly are the big fat burner. Im about to get on the Insanity workout program and I will be making a proggy about it and maybe u too will be interested. But keep it up bro.! YOu control what goes in and out of your body so if you are not getting the results you want, slap that goofy little grin off and lift iT!

 

[sassy69]

Can you list what specifically you are eating? It helps a lot if you can put a typical day's meal plan into a food counts program like FitDay - Free Weight Loss and Diet Journal and post up e.g.

Meal 1 (8 am)
-------------
4 egg whites + 1 whole egg
1/2 c oatmeal

meal 2 (11 am)
---------------
5 oz chicken
1/2 c brown rice
etc

And the food counts program will give you the total calories and the macronutrient breakdown (% protein , % fat, % carbs).

I'm curious as to the 'quality' of the food you're eating - If you're a hard gainer, even on a limited budget you'd want substantial food to build with. This will help fuel lean muscle increase, which also improves the fat burning ability. Its not just about trying to drop the fat in this particular area. Generally 'abs are made in the kitchen' - but if your diet isn't allowing you to burn fat efficiently / increase lean muscle mass, all this additional exercise, training, running, may actually just be catabolic.

 

[eVoluti0n]

Can you list what specifically you are eating? It helps a lot if you can put a typical day's meal plan into a food counts program like FitDay - Free Weight Loss and Diet Journal and post up e.g.

Meal 1 (8 am)
-------------
4 egg whites + 1 whole egg
1/2 c oatmeal

meal 2 (11 am)
---------------
5 oz chicken
1/2 c brown rice
etc

And the food counts program will give you the total calories and the macronutrient breakdown (% protein , % fat, % carbs).

I'm curious as to the 'quality' of the food you're eating - If you're a hard gainer, even on a limited budget you'd want substantial food to build with. This will help fuel lean muscle increase, which also improves the fat burning ability. Its not just about trying to drop the fat in this particular area. Generally 'abs are made in the kitchen' - but if your diet isn't allowing you to burn fat efficiently / increase lean muscle mass, all this additional exercise, training, running, may actually just be catabolic.

I use Fitday already so that's a plus

Here's a typical day of what I eat:

Breakfast:
---------------
3 eggs
3 egg whites
1/2 c oat meal

Snack:
---------------
1 scoop casein + whey in water

Lunch:
---------------
Tuna sandwich (1 can)
2 slices whole wheat bread
1 scoop of whey in water

Snack:
---------------
1 scoop casein + whey in water

Dinner:
---------------
4oz chicken breast
1 cup brown rice

Bedtime snack:
---------------
2 scoops casein with water

Daily totals:

Cals: 2,190
Fat: 52.5
Carbs: 166
Protein: 262

I take a multivitamin but don't really take any other supps. I know I need more healthy fats...I'm slacking in that area.

I do eat beef, turkey breast, etc. and others. The above was just an example.

Any idea what I may be doing wrong, if anything?

 

[ceazur]

You could drop those cals 300 - 500 more and be healthy still or at least I do. and I eat only egg whites so that saves almost 200 cals right there and for lunch you could hold off on that whey for like pwo or something.. and i dont know the cals in your whey or casein but that doesnt seem like 2100 cals to me.. I eat more than that it seems

 

[Built]

Ud2.0

 

[eVoluti0n]

You could drop those cals 300 - 500 more and be healthy still or at least I do. and I eat only egg whites so that saves almost 200 cals right there and for lunch you could hold off on that whey for like pwo or something.. and i dont know the cals in your whey or casein but that doesnt seem like 2100 cals to me.. I eat more than that it seems

The whey with lunch isn't something I always do; I'll do it if I feel I need more food/protein in my system.

I'd like to stick with egg whites and avoid cholesterol, but I want to know where I can get it in bulk since they're expensive at the store I go to.

I use Syntha-6 and ON Whey for protein. They're about 120-200 calories each scoop.

Ud2.0

Built, I saw your link but was curious if I was supposed to do anything with it?

 

[ceazur]

i go to Kroger and I get there brand egg whites in like little green cartons. Last me 2 days. its like $1.50 for that and I also eat turkey link sausage, 2 serving is 220 cals and like 20 g protein and gives you that mouth full feelin