Stuck at 92kg cant shed fat

nickpwa

Any helpful exercise hints or diet routines that are effective at lean muscle growth and fat burning would be greatly appreciated. I currently go to gym 4 time a week and eat between 1800 and 2200 calories a day with 1 cheat meal a week. I cant seem to lose that stubborn belly fat though.

richardgavel

First question, at that calorie level, are you gaining, losing or at maintenance?

paigele

Your ID does not identify gender or male/female, and you also did not indicate what your gym focus is, so it is difficult to discern how to offer support. If you are alternating strength training with cardio, than you are likely converting to muscle, so measure your progress in inches lost, I would say. If you have plateaued (for longer than a month,) it is likely you should confer with a fitness trainer at your gym to ask for ways to tweak diet changes. Belly fat on males is a predisposition, I am afraid. It is actually internal (around organs inside vs. rolls outside the skin on women) and women carry weight after mid-forties for hormone reasons. Good luck and don't lose heart.

trigden1991

Eat less

Gallowmere1984

trigden1991 wrote: »

Eat less

This. I'd start by taking a long hard look at your cheat meal. Some get so silly with it, that it completely wipes out any deficit created during the rest of the week.

charlieaulert

Be strict, get rid of the cheat meal.

Is fat coming off elsewhere? If so, just keep doing what you're doing and eventually you should notice a change.

Mikeyiscool182

Cut down on carbs for 3-4 days and pump fluids. You will be surprised how much weight you will cut in a matter of days.

AnvilHead

Mikeyiscool182 wrote: »

Cut down on carbs for 3-4 days and pump fluids. You will be surprised how much weight you will cut in a matter of days.

Virtually all of which is water weight and virtually none of which is fat.