If abs are made in the kitchen....

Jlburroughs

Then where's the recipe?!

I haven't seen much improvement in my midsection. I'm running 2-3 miles 3x a week, doing 1 long run, and doing 30 day shred 5 days/week. I know my diet could be improved. I net 1400 calories a day.

I know I can't spot reduce--it's just my trouble spot. Any other ladies have a similar calorie allowance that wants to share their typical daily meals?

Thanks in advance!

badgerbadger1

Not enough info. Your diary is closed and you didn't mention how long you've been working out/dieting for.

Jlburroughs

Sorry about that! Here's some additional info:

I've been steadily working out for a month and a half. I just started 30DS about 3 weeks ago.

I'm embarrassed to even open my diary because these veggie sticks are hard to resist and it's well documented. Don't judge me by this week! It's not typical.

wendinbill

I hear ya! I've been working out 5+ days a week since January, and while I'm losing, it's coming off the waist S-L-O-W-L-Y. Frustrating. I, too, could probably clean up the diet a little. I stick to 1200 calories, and I'm doing Chalean Extreme, with walk/jogging at least 3 days a week. I started in January. I can *feel* my abs, underneath all this belly fat.

wendinbill

I'm giggling at your veggie sticks. What are they? They must be good! ; p Your diet looks much better than mine. This week was BAAAAD for me. I love my frappes! We all have our weaknesses. Just keep at it, I figure someday the abs will show up.

SmallerBecky

Check out wheatbellyblog.com and make sure you read the success stories--AWESOME! Also, Marksdailyapple.com.

The main idea is to cut grains out of your diet and focus on lean meats, lots of veggies, some fruit, and GOOD FATS (nuts, seeds, olives, olive and coconut oil, and avocados). Make SURE you add those fats back in! Everybody's doing low-fat this and low-fat that these days and it's just more processed food that does you no good because you're left craving something and what you usually turn to is those "healthy, filling" carbs/grains, which just inflame your whole body and cause you to bloat up and gain fat and insulin spike and crash, over and over again all day long.

Cut out grains and sugar. It's that simple! BUT--easier said than done, and that is why a lot of us still have a gut.

badgerbadger1

Check out wheatbellyblog.com and make sure you read the success stories--AWESOME! Also, Marksdailyapple.com.

The main idea is to cut grains out of your diet and focus on lean meats, lots of veggies, some fruit, and GOOD FATS (nuts, seeds, olives, olive and coconut oil, and avocados). Make SURE you add those fats back in! Everybody's doing low-fat this and low-fat that these days and it's just more processed food that does you no good because you're left craving something and what you usually turn to is those "healthy, filling" carbs/grains, which just inflame your whole body and cause you to bloat up and gain fat and insulin spike and crash, over and over again all day long.

Cut out grains and sugar. It's that simple! BUT--easier said than done, and that is why a lot of us still have a gut.

Don't listen to this. There's no scientific evidence to show that a low carb diet is any better than anything else.

OP, I see a couple things.

1) Your protein intake is low. If you want to keep the muscle you have, up your protein to 1 gram/lb lean body mass.

2) 6 weeks, not enough time. For many of us, belly fat is the last to go, we don't get to choose where it goes from first. Further, you won't see any ab definition until your body fat is significantly low. Take measurements and track them.

3) Do you use a heart rate monitor? maybe you are overestimating your exercise cals or underestimating your caloric intake.

jmach002

maybe try gluten free diet or gluten reduced diet that tends to help reduce belly fat

honestlysweet

Hi. I have been exercising every morning before work since January at the gym. I am usually drenched in sweat when I am done because I do a lot of cardio and strength. And I am just now starting to see a difference. I took my measurements in Jan and I have lost three inches off of my waist and three off of hips. Weight has not changed much, only eight pounds, but my first month I lost NOTHING! You talk about mad. But I wasn't discouraged. If you look at the success stories, they all take a long time to lose the weight. Like six months or a year or longer. So don't fret so much right now. Take your measurements, record them, take pics of yourself to compare later, and keep doing what you are doing and you will reach your goal. I am sure of it!

Jlburroughs

I'm giggling at your veggie sticks. What are they? They must be good! ; p Your diet looks much better than mine. This week was BAAAAD for me. I love my frappes! We all have our weaknesses. Just keep at it, I figure someday the abs will show up.

OMG they are so good! They are veggie straws made from potatoes, carrots, and spinach. They are also evil, so heed my warning. I think I'll start bringing someone to the grocery store just to keep me from buying them!

kateroot

You say, "I know my diet can be improved." I think therein lies your answer. If you want a defined midsection, your diet should have very little room for improvement. Ask anyone who has a defined midsection - I'll bet you their diet is on point at least 90% of the time.

Jlburroughs

Check out wheatbellyblog.com and make sure you read the success stories--AWESOME! Also, Marksdailyapple.com.

The main idea is to cut grains out of your diet and focus on lean meats, lots of veggies, some fruit, and GOOD FATS (nuts, seeds, olives, olive and coconut oil, and avocados). Make SURE you add those fats back in! Everybody's doing low-fat this and low-fat that these days and it's just more processed food that does you no good because you're left craving something and what you usually turn to is those "healthy, filling" carbs/grains, which just inflame your whole body and cause you to bloat up and gain fat and insulin spike and crash, over and over again all day long.

Cut out grains and sugar. It's that simple! BUT--easier said than done, and that is why a lot of us still have a gut.

Don't listen to this. There's no scientific evidence to show that a low carb diet is any better than anything else.

OP, I see a couple things.

1) Your protein intake is low. If you want to keep the muscle you have, up your protein to 1 gram/lb lean body mass.

2) 6 weeks, not enough time. For many of us, belly fat is the last to go, we don't get to choose where it goes from first. Further, you won't see any ab definition until your body fat is significantly low. Take measurements and track them.

3) Do you use a heart rate monitor? maybe you are overestimating your exercise cals or underestimating your caloric intake.

I thought my protein intake was pretty good. I have 101 lbs of lean body mass and I'm eating about 140g per day.

I was thinking about getting a heart rate monitor. I started looking for them on Amazon the other day. I already own a Garmin gps watch--maybe the HRM can be bought in addition to the watch. I'll take a look at it. Thanks for your suggestions.

shaycat

Try eating a bit better. Up your protein a little and do 6 week 6 pack.

Jlburroughs

Hi. I have been exercising every morning before work since January at the gym. I am usually drenched in sweat when I am done because I do a lot of cardio and strength. And I am just now starting to see a difference. I took my measurements in Jan and I have lost three inches off of my waist and three off of hips. Weight has not changed much, only eight pounds, but my first month I lost NOTHING! You talk about mad. But I wasn't discouraged. If you look at the success stories, they all take a long time to lose the weight. Like six months or a year or longer. So don't fret so much right now. Take your measurements, record them, take pics of yourself to compare later, and keep doing what you are doing and you will reach your goal. I am sure of it!

My calipers and my tape measure are my most prized tools! Since I have lost little scale weight, I would have certainly given up by now if that was all I went by. The calipers show I'm gaining muscle and the measurements back that up with lost inches. Best small investment ever.

Mompanda4

Bump

joejccva71

Check out wheatbellyblog.com and make sure you read the success stories--AWESOME! Also, Marksdailyapple.com.

The main idea is to cut grains out of your diet and focus on lean meats, lots of veggies, some fruit, and GOOD FATS (nuts, seeds, olives, olive and coconut oil, and avocados). Make SURE you add those fats back in! Everybody's doing low-fat this and low-fat that these days and it's just more processed food that does you no good because you're left craving something and what you usually turn to is those "healthy, filling" carbs/grains, which just inflame your whole body and cause you to bloat up and gain fat and insulin spike and crash, over and over again all day long.

Cut out grains and sugar. It's that simple! BUT--easier said than done, and that is why a lot of us still have a gut.

Don't listen to this. There's no scientific evidence to show that a low carb diet is any better than anything else.

OP, I see a couple things.

1) Your protein intake is low. If you want to keep the muscle you have, up your protein to 1 gram/lb lean body mass.

2) 6 weeks, not enough time. For many of us, belly fat is the last to go, we don't get to choose where it goes from first. Further, you won't see any ab definition until your body fat is significantly low. Take measurements and track them.

3) Do you use a heart rate monitor? maybe you are overestimating your exercise cals or underestimating your caloric intake.

I thought my protein intake was pretty good. I have 101 lbs of lean body mass and I'm eating about 140g per day.

I was thinking about getting a heart rate monitor. I started looking for them on Amazon the other day. I already own a Garmin gps watch--maybe the HRM can be bought in addition to the watch. I'll take a look at it. Thanks for your suggestions.

Only looking over your diary for a week or so, you ate 140g of protein like one day. The other times you not only underate, but you went under your protein macro requirements. That is, if your LBM is 100lbs or so.

Do you have a clear understanding of what your TDEE is? The weekly average of your TDEE.

Are you weight training and lifting heavy?

Abs are 99% diet. I'm thoroughly confused by your subject in this thread, and then you say "well I could do better on my diet".

bazzawood30

Reduce your salt intake, too much salt makes you retain water.

lovelee79

Check out wheatbellyblog.com and make sure you read the success stories--AWESOME! Also, Marksdailyapple.com.

The main idea is to cut grains out of your diet and focus on lean meats, lots of veggies, some fruit, and GOOD FATS (nuts, seeds, olives, olive and coconut oil, and avocados). Make SURE you add those fats back in! Everybody's doing low-fat this and low-fat that these days and it's just more processed food that does you no good because you're left craving something and what you usually turn to is those "healthy, filling" carbs/grains, which just inflame your whole body and cause you to bloat up and gain fat and insulin spike and crash, over and over again all day long.

Cut out grains and sugar. It's that simple! BUT--easier said than done, and that is why a lot of us still have a gut.

^^^ This! Absolutely this !! Well said. :happy:

Flippiefloppies

Check out wheatbellyblog.com and make sure you read the success stories--AWESOME! Also, Marksdailyapple.com.

The main idea is to cut grains out of your diet and focus on lean meats, lots of veggies, some fruit, and GOOD FATS (nuts, seeds, olives, olive and coconut oil, and avocados). Make SURE you add those fats back in! Everybody's doing low-fat this and low-fat that these days and it's just more processed food that does you no good because you're left craving something and what you usually turn to is those "healthy, filling" carbs/grains, which just inflame your whole body and cause you to bloat up and gain fat and insulin spike and crash, over and over again all day long.

Cut out grains and sugar. It's that simple! BUT--easier said than done, and that is why a lot of us still have a gut.

Don't listen to this. There's no scientific evidence to show that a low carb diet is any better than anything else.

OP, I see a couple things.

1) Your protein intake is low. If you want to keep the muscle you have, up your protein to 1 gram/lb lean body mass.

2) 6 weeks, not enough time. For many of us, belly fat is the last to go, we don't get to choose where it goes from first. Further, you won't see any ab definition until your body fat is significantly low. Take measurements and track them.

3) Do you use a heart rate monitor? maybe you are overestimating your exercise cals or underestimating your caloric intake.

I thought my protein intake was pretty good. I have 101 lbs of lean body mass and I'm eating about 140g per day.

I was thinking about getting a heart rate monitor. I started looking for them on Amazon the other day. I already own a Garmin gps watch--maybe the HRM can be bought in addition to the watch. I'll take a look at it. Thanks for your suggestions.

^^^^^ This... && if you want those abs to pop or your mid section to slim... you need to make better food choices. That is all there basically is to it. It sucks and it takes alot of self control and patience but eventually you can get there. 6 weeks is not near enough. Keep it up tho. Try clean foods.

joejccva71

Check out wheatbellyblog.com and make sure you read the success stories--AWESOME! Also, Marksdailyapple.com.

The main idea is to cut grains out of your diet and focus on lean meats, lots of veggies, some fruit, and GOOD FATS (nuts, seeds, olives, olive and coconut oil, and avocados). Make SURE you add those fats back in! Everybody's doing low-fat this and low-fat that these days and it's just more processed food that does you no good because you're left craving something and what you usually turn to is those "healthy, filling" carbs/grains, which just inflame your whole body and cause you to bloat up and gain fat and insulin spike and crash, over and over again all day long.

Cut out grains and sugar. It's that simple! BUT--easier said than done, and that is why a lot of us still have a gut.

Don't listen to this. There's no scientific evidence to show that a low carb diet is any better than anything else.

OP, I see a couple things.

1) Your protein intake is low. If you want to keep the muscle you have, up your protein to 1 gram/lb lean body mass.

2) 6 weeks, not enough time. For many of us, belly fat is the last to go, we don't get to choose where it goes from first. Further, you won't see any ab definition until your body fat is significantly low. Take measurements and track them.

3) Do you use a heart rate monitor? maybe you are overestimating your exercise cals or underestimating your caloric intake.

I thought my protein intake was pretty good. I have 101 lbs of lean body mass and I'm eating about 140g per day.

I was thinking about getting a heart rate monitor. I started looking for them on Amazon the other day. I already own a Garmin gps watch--maybe the HRM can be bought in addition to the watch. I'll take a look at it. Thanks for your suggestions.

^^^^^ This... && if you want those abs to pop or your mid section to slim... you need to make better food choices. That is all there basically is to it. It sucks and it takes alot of self control and patience but eventually you can get there. 6 weeks is not near enough. Keep it up tho. Try clean foods.

You don't have to eat clean to obtain abs. You need to burn the fat off your body in order to show abs. You burn fat by eating a calorie deficit.

Food type does not matter.

shaycat

When people say make better food choices. Do you mean eating clean, or just staying within your calories?

SabrinaJL

OMG they are so good! They are veggie straws made from potatoes, carrots, and spinach. They are also evil, so heed my warning. I think I'll start bringing someone to the grocery store just to keep me from buying them!

I actually just bought a bag of these an hour ago. They were on clearance for like $1.25 so I figured what the hell. If I didn't like them, I didn't spend much. I like them. lol

JenGranzow

Get rid of the veggie sticks because there is nothing good about them, nothing. Improve your diet, stick with it longer, and do better strength training than your Jillian Michaels videos. Muscle burns fat, period.

Acg67

Check out wheatbellyblog.com and make sure you read the success stories--AWESOME! Also, Marksdailyapple.com.

The main idea is to cut grains out of your diet and focus on lean meats, lots of veggies, some fruit, and GOOD FATS (nuts, seeds, olives, olive and coconut oil, and avocados). Make SURE you add those fats back in! Everybody's doing low-fat this and low-fat that these days and it's just more processed food that does you no good because you're left craving something and what you usually turn to is those "healthy, filling" carbs/grains, which just inflame your whole body and cause you to bloat up and gain fat and insulin spike and crash, over and over again all day long.

Cut out grains and sugar. It's that simple! BUT--easier said than done, and that is why a lot of us still have a gut.

Only check out those sites if you want your head filled with nonsense. And please just cut out grains and sugars and you'll cut bodyfat, a caloric deficit isn't needed?

1. Maintain a consistent caloric deficit
2. ???
3. Profit

Awkward30

I can't imagine that abs are actually any different than any other muscle. I haven't yet gotten my body fat percentage low enough to prove this, but shouldn't losing the fat by any means necessary be sufficient, barring unusual circumstances like too much skin. Your body can't tell the difference between a deficit created by diet or by exercise, so why would what you eat matter? It should only matter how much you eat. Well and if you aren't eating sufficient protein to maintain your muscle you would have to lose more weight to get to the same body fat percent

tigersword

It takes time. 6 weeks is nowhere near enough time. It can take 1-2 years to achieve a truly flat stomach, because for most people that's the last place they lose fat from. Also, due to genetics, not everyone can sustain a six pack. Everybody can generally get low enough to expose it, but for some people that requires dipping below the essential fat level, which is unsustainable.

So be patient, and keep working.

darrensurrey

I'm not a lady (although I probably look good in a dress?) but when I was down to 1200 calories (didn't realise it but when I started logging it on here, it became obvious) I noticed things weren't going to plan. Now I'm up to 2000 calories with the same regime, I can see things starting to happen again.

shaycat

It takes time. 6 weeks is nowhere near enough time. It can take 1-2 years to achieve a truly flat stomach, because for most people that's the last place they lose fat from. Also, due to genetics, not everyone can sustain a six pack. Everybody can generally get low enough to expose it, but for some people that requires dipping below the essential fat level, which is unsustainable.

So be patient, and keep working.

Thank you for this. When I was at a very low weight my stomach was very cut. I wasnt happy that skinny though. I am happy with my weight now, but have just a little fat only on my stomach. So what you said makes since to me. I will keep working hard.

br2012

I swear my stomach got flatter after giving up diet coke. do you eat a lot of artifical sweeteners?

keepitcroosh

In order to get improvement in your mid section, you need to eat CLEAN. Limit yourself to one cheat day ( or even better, one cheat meal. I usually pick this on the weekend. Its rewarding when youve been good all week and can enjoy an amazing cheat meal. It is important to have this, itll keep you sane haha) . Also, you can try having a 6 meals daily. Heres how it would work:

BREAKFAST 5 egg whites, unlimited vegetables & 1 serving of Starch (http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.html#starch , check out the rest of the food list for some ideas! )

MID-MORNING 2 Turkey Muffins OR 4 homemade protein bars and unlimited vegetables.

Recipe for turkey muffins: http://www.bodybuilding.com/fun/video-jamie-eason-turkey-meatloaf-muffins.htm
Recipe for homemade protein bars (more than 1 option, just search it on that site): http://www.bodybuilding.com/fun/video-jamie-eason-chocolate-protein-bars.htm

LUNCH Lean meat ( Chicken breast, white meat turkey, white fish ex: tilapia), salad and unlimited vegetables.

MID-AFTERNOON 2 Turkey muffins OR 4 protein bras, and unlimited vegetables.

DINNER Lean meat ( same as above ), one serving of starch, salad and unlimited vegetables.

EVENING 5-6 egg whites and unlimited vegetables.

And there ya have it! Seems like a lot, but it works. Keep doing your exercises, but also target your mid section more often (minimum 2x a week) . I hope this helped. Check out that website, it is really great. If you look on the left side, it says " Find a Plan", itll help you out! It is what i have been doing. I follow Jamie Easons fat loss 12 week program! Hope this helped love, and good luck!

lickmybaconcakes

visible abdominals= clean diet+workouts-temptation