fatI've lost 5 stone; now I think that I'm at a dead end. How should I be eating?
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Hello, my name's Paul,
Last year between March and August, I lost 4 and half stone; going from 16 and a half stone down to 12. I lost the 1st 2 stone by almost completely cutting out carbs then joined the gym and bought a small amount of carbs in (wholemeal only!) and lost the rest!
I found whilst my muscles were getting bigger, I wasnt really losing fat and my weight stayed the same.
Now 6 weeks ago I cut down carbs again my daily diet is under 15% sometimes even under 10% carbs and over 60% protein. I've lost another half a stone and found the bit of fat around my belly has halved; I can grab about an half an inch inch of it now! But I really want to get rid of it.
What should be my next course of action to get rid of it? Should bring in more carbs and bulk up and then cut again? If so, can you suggest how I do that? Or should I just carry on with the diet I'm on? My goal is to really cut down my body fat and have a 6 pack essentially!
What should I be doing to achieve my goals?
thanks!
Last year between March and August, I lost 4 and half stone; going from 16 and a half stone down to 12. I lost the 1st 2 stone by almost completely cutting out carbs then joined the gym and bought a small amount of carbs in (wholemeal only!) and lost the rest!
I found whilst my muscles were getting bigger, I wasnt really losing fat and my weight stayed the same.
Now 6 weeks ago I cut down carbs again my daily diet is under 15% sometimes even under 10% carbs and over 60% protein. I've lost another half a stone and found the bit of fat around my belly has halved; I can grab about an half an inch inch of it now! But I really want to get rid of it.
What should be my next course of action to get rid of it? Should bring in more carbs and bulk up and then cut again? If so, can you suggest how I do that? Or should I just carry on with the diet I'm on? My goal is to really cut down my body fat and have a 6 pack essentially!
What should I be doing to achieve my goals?
thanks!
By Paul Cynberg – about 1 year ago
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Could you send me your current diet (an average day - everything) and your exercise program/schedule? This is the only way I can give the most helpful recommendations.
Nutritionist and Supplement Specialist
meal 1: 2 hard boiled eggs or 3 scrambled eggs (only one yolk)
meal 2: fish (either salmon or tuna steaks) with salad (handful usually)
meal 3: chicken breast with salad
meal 4: chicken breast or fish with salad
meal 5: chicken breast or 2 steaks with salad
meal 6: if i can fit it in chicken breast on its own
i have 3 instant whey protein shake a day, one straight after my work out.
my exersice program is i go 4 times a week
i do cardio twice i week (usually interval training) i do that just after ive done a resistance work out.
my resistance work out i start of with core work out either squats/lunges or circuits of several different exercises involving the core and lower body (e.g squat for 45 sec rest for 15 then same with lunges, mountain climber, flutter kicks and then bicycle crunches all in one circuit, rest for one minute then repeat 3 times)
then i will do something like a chest and back super set and arms super set then go onto cardio every other session.
i hope this is enough info
From your diet and exercise info, your best option is to add a moderate intensity cardio session and/or extend or increase the intensity of your circuit sessions. The other thing you can do is to eliminate one of your meals or just make the serving sizes smaller.
There is really no room for any other adjustments but I would also add a higher carb day for two or three days in a row every five or six days. Just replace some of the protein with low-GI carbs like oatmeal, sweet potato or long-grain rice. In some people, this can make a pretty dramatic difference and it is worth trying to see how you respond. Make sure to take careful notes of what you eat and how you respond and get back to me with your results (do a new question, so I will see it).
Nutritionist and Supplement Specialist