pics of my belly. it won't get flat! :(

And these are the reasons why I keep my diary closed. Ppl can really be harsh. Anyways I weigh 116. I was 114 but don't know what happened. My measurements have remained the same however.

You mean me? I don't think I was being harsh. I'm afraid I just can't grasp how 1oz of meat is worth it.

Sorry if you think I was being mean.

Protein builds muscle and the more muscle you have the more fat you will burn. Muscle helps increase your metabolism. My coach also suggests that you workout first thing in the morning before you eat and eat within an hour of getting up. Never skip meals, this slows down your metabolism. If you have a lot of stress in your life, this can also cause you to hang on to belly fat.

lol 100% bro science….

I skipped a meal once.

Gained 10 lbs

True story bro

I skipped breakfast and my muscles fell off.

I started lifting and my uterus fell out.

OMG was this while in the squat rack??

Did anyone come over and try and help put it back in?

I know exactly where your coming from I have something that can help you I have lost 10lbs and still going.

I know exactly where your coming from I have something that can help you I have lost 10lbs and still going.
christinealdous.my.zija@gmail.com

It's against the community guidelines to advertise here. Reported.

I know exactly where your coming from I have something that can help you I have lost 10lbs and still going.
pleaseletmetakeyourmoneyfornothing@gmail.com

FIFY

I know exactly where your coming from I have something that can help you I have lost 10lbs and still going.
pleaseletmetakeyourmoneyfornothing@gmail.com

FIFY

:laugh:

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My research as been you need to eat super clean and super low simple carbs.

Neither of those are necessary. Losing belly fat is simply a matter of lowering body fat. If you want to eat super clean that's fine, but the 80/20 thing works just fine.

a few months of accurate logging, lifting 3 days per week, hitting your calorie goal and getting .8 grams of protein per pound of weight (so about 92 grams).

Do the above. 2-3 months. Then come back.

But I do agree that you look lovely as is. You don't have much more fat to lose, it just all appears to be on your stomach. This is your last stubborn fat store. It will take effort and dedication to get ride of.

My research as been you need to eat super clean and super low simple carbs. Eat fruit and vegetables with ample protein. Way more veggies than fruits. You're looking good so keep at it. Our bodies aren't aware of calendars I'm finding out. Slowly but surely I'm becoming the best me. Though it's not on the schedule I wanted I'm so much happier that I'm ON a schedule of healthy eating and exercise.

HAHAHAHAHAHA

usmcmp in your experienced opinion what TDEE deficit range can you still add muscle and perform a recomp where you slowly muscle build and lose fat?

I assume a surplus would greatly speed the muscle building but you seem to be a big proponent of gains during a cut so I'm wondering what your experience there is.

Like TDEE - 5% or just a few 100 calories under or what?

Hopefully not a de-rail of OPs thread to ask since its a similar topic, just wondering for myself as when I get my bodyfat under control to a more fit level with a larger deficit I was trying to decide if I wanted to go into a surplus bulk or a slow cut while trying to build some muscle over long term (recomp)

I have never said the general population will build lean mass in a deficit. In most threads I encourage people to lift and eat protein to preserve lean mass, not recomp or add muscle. People who are under trained (first year of actually pushing limits) or obese could make some gains especially if they are averaging no more than 10% below TDEE (this would also be taking into consideration the slight drop in metabolism when you diet).

My suggestion to you would be to get below 10% then reverse diet (slowly add 100 calories every couple of weeks until you see a gain). This is going to help you avoid rebounding and will help you determine your TDEE. After that just maintain the calories until you plateau, then add a couple hundred more. If your body fat starts creeping up you do a mini cut. I'm not following any of that advice because I'm a fat kid at heart and I'm eating all the food. I think most people who attempt recomp end up frustrated.

Protein builds muscle and the more muscle you have the more fat you will burn. Muscle helps increase your metabolism. My coach also suggests that you workout first thing in the morning before you eat and eat within an hour of getting up. Never skip meals, this slows down your metabolism. If you have a lot of stress in your life, this can also cause you to hang on to belly fat.

lol 100% bro science….

I skipped a meal once.

Gained 10 lbs

True story bro

I skipped breakfast and my muscles fell off.

I started lifting and my uterus fell out.

AHAHAHHAHAHAHAHHAHAHAHAHHAHAHHAH OMG clearly I have no abs cos it hurts laughing this hard :P

Try reverse crunches. Lay flat on your back and lift your legs instead of your shoulders. This will work the lowest section of your abs that sit-ups and regular crunches don't target. Also, try looking up lower abdominal workouts. There may be some other workouts that will help.

Workouts don't make flat abs. Fat loss does and working specific muscles to try to reduce fat in that area is ineffective. While ab exercises are great for ab strengthening, it's more about calories in/out that will help to lower BF% down.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

And these are the reasons why I keep my diary closed. Ppl can really be harsh. Anyways I weigh 116. I was 114 but don't know what happened. My measurements have remained the same however.

People aren't trying to be harsh-- just trying to help you achieve what you say you want. If you want it, you have to do the work.

I suspect you're not in a deficit due to inaccurate logging. That means that what progress you do make will be limited, especially since your protein is very low, probably about half of what it should be. If you really want to lose your stomach fat you need to commit to actually following the recommendations you've gotten. Give it a few months of accurate logging, lifting 3 days per week, hitting your calorie goal and getting .8 grams of protein per pound of weight (so about 92 grams).

That is suppose to be .8 grams of protein per kilogram of weight (or 0.37 grams per pound) for a non-athlete. For someone who is trying to build some muscle or doing extensive exercise that can go to 1.2 grams of protein per kilogram of weight. When it comes to the professional body builder, doing 1 gram of protein per pound of body weight will stress the liver and heart due to ammonia and other toxic substances building up.