Ultimate Diet 2.0 for a Skinny fat guy?!

adiboy2349

Hello,

I am currently on a B.F of 23%, Now, since the book(UD2) suggests that only people with less than 15% BF should go ahead with this diet. My question is if, I with a BF of 23% should give it a try?!

P.S. I've been weightlifting since the past 1.6 years. Squat(110 KG's) 1.5 times my body weight, DL 150 KG's.

Thanks..

Sarauk2sf

I would not recommend UD 2.0 for the majority of people trying to lose weight. It is restrictive and not necessary. Just keep to a reasonable caloric deficit, hit your macros, lift, rest and be patient.

chrisdavey

agreed.

It is way more complex than 99% of people require.

adiboy2349

The reason I ask this is, I seem to have hit a plateau on fat loss. I'm on the 4th month of cut, consistently eating 1000 cals below my maintenance. Keeping carbs fairly low( 75 gms each day for 3 days a week). Now, I know that there's no quick fix to Skinny fat but this seems to be a little frustrating. Though my weight has reduced by 8 pounds I still carry a some extra fat on my stomach.

Could you please point me in the direction of a stricter approach to dieting? I liked the idea of Glycogen depletion hence the post.
What are your thoughts on IF?

Thanks

wendypow

Have you tried a diet break? Lyle recommends those if you've been dieting for a while.

Sarauk2sf

All diets work on caloric deficit. If you are not losing you are not at a deficit. IF is just a way to eat that makes it easier for some to maintain a deficit.

Could you answer these questions if you want help with your intake:

http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake

adiboy2349

Hey Sara thanks for taking time to help me out

Below are the details

Height - 5.7, BF - 23%(Calipers) , Age- 26, Weight - 76 Kg's

What's your current gross intake of calories, on average? 1500 on Rest Days, ~2300 on Lifting days

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!) -> 130P, 75C, 70F

Do you use a food scale and measure everything? - No

Do you track all of your intake, daily? (Everything?) - Yes

Do you take cheat days or days off? - Yes, but under my Maintenance

How much weight have you lost so far and over what time period? 10 Pounds in about 3 Months

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months? Heavy weights 3 days a week. 2 non consecutive days Cardio

How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period. ---- Not stalled in terms of weightloss(Losing roughly around 1 Pound a week ), but fat loss around abdomen region remains with little to no change

@Wendypow - Yes, I'm currently on a week long break. I would be starting again from Monday

SideSteel

Tagging

jwdieter

Sounds like everything is working fine except for desired aesthetic changes related to fat location. Lower belly fat is nearly last for a lot of people. At the listed height and weight (5'7 167 with decent strength), and rate of loss, I think OP is just a few weeks away from starting to see the sort of changes he wants.

Sarauk2sf

If you are losing 1lb a week, that is a very reasonable rate. Unfortunately, where we lose fat is fickle and often goes last, the first place we want it to go. To be honest, I would just keep doing what you are doing and be patient.

If you start to stall out, I would recommend getting a digital scale and weighing your food as much as possible.

_benjammin

Patience. I carry any extra weight in my stomach too and am struggling with patience while losing less than a pound a week.

jaweiss1

Yohimbine + fasted cardio helped me with stubborn fat. But, some people find the combination to be too uncomfortable, or the side effects to be difficult to tolerate. See Lyle's book, "The Stubborn Fat Solution" for more info, or Google something like "yohimbine mcdonald" or "yohimbine cardio".

SideSteel

Given that you're still losing fat you should just be patient. The likelihood is that you're just not lean enough yet. I wouldn't necessarily change anything yet.

adiboy2349

Thanks for the support Guys, I think I shall continue with the routine I've been following.

Cheers.

Sarauk2sf

Locking for admin purposes. If you have any more questions, please do not hesitate to PM either myself or SideSteel, including a link to the thread, and we will unlock it so you can pose them.