Stubborn fat
phong_ngo
Posts: 18 Member
I need help with my goal, I’m looking to lose some of the fat around my love handles, belly etc.
I’m trying to get a six pack and I’m currently maintaining at 1550 calories per day. I train 6 times a week with the ab app from athleanx and push, pull and leg day - twice a week. I’m currently at 149.2lbs and 14.4% body fat (supposedly).
While training throughout the week, I try to maintain 100g of protein
Any other suggestions?
P.S I rarely do any cardio tbh, it’s normally once or twice a week.
I’m trying to get a six pack and I’m currently maintaining at 1550 calories per day. I train 6 times a week with the ab app from athleanx and push, pull and leg day - twice a week. I’m currently at 149.2lbs and 14.4% body fat (supposedly).
While training throughout the week, I try to maintain 100g of protein
Any other suggestions?
P.S I rarely do any cardio tbh, it’s normally once or twice a week.
1
Replies
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For starters, you can’t spot reduce fat. If you’re truly at 14% body fat then I definitely would not recommend losing any more. Recomp is a good start, but don’t place too much emphasis on ab specific exercises. I find the bulk of my progress in my midsection is a result of compound movements (deadlifts, squats, etc.) I rarely focus on abs. Sometimes I’ll throw a quick 10 minute circuit into my workout. 1550 seems a little low for maintenance if your training 6 times a week... how did you arrive at that number?5
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I’m 5’7 so I’m using the MFP app to get how much calorie intake on a daily basis, to lose a pound of fat each week. I know 14.4% is on the average end but I think im more leaning towards around 18%. I know you can’t lose fat for a specific area but I still feel like I need to lose the fat so I can be lean.0
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you cant spot reduce and you need a calorie deficit to lose fat.2
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Not to be offensive but that’s the basics to fitness, I’m at a caloric deficit of 1550 calories instead of around the 1800. But the problem is, I think it’s harder for me to lose the belly fat due to genetics because my mum stores fat around her belly too.5
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You don’t have a lot of fat to lose. Change your goal to 0.5lbs a week, and eat back your exercise cals. (Strength training is found in the ‘cardio’ tab)
For most men there can still be quite a bit of body fat at the 18-14% range. So keep lifting, and eat at a small deficit to lose those last few stubborn lbs.
Some men have to get to an incredibly low bf% for abs to show. Decide if that is for you.
Genetics does dictate where you carry excess fat, but a calorie deficit is the only way to lose it.
Cheers, h.4 -
Thanks for that tip, that’s what I was looking for. When I sit down, a lot of fat just compressed against each other and I can grab it which I hate most. I’ll try to ease on the caloric deficit a bit and I’ll see how that will turn out! 👍1
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Thanks for that tip, that’s what I was looking for. When I sit down, a lot of fat just compressed against each other and I can grab it which I hate most. I’ll try to ease on the caloric deficit a bit and I’ll see how that will turn out! 👍
You cant go by when you're sitting. Even someone with super low body fat is going to have a little something to pinch when they sit. You would have to get unnecessarily thin if it's even possible.
As @middlehaitch said, your genetics will determine how lean you have to get, and some people would have to get so lean they'd look gaunt everywhere else to get a 6 pack.
For most, the process of getting their body as close to their ideal as possible takes years of slow progress. Be patient and keep your goals realistic. Good luck!6 -
I’m 5’7 so I’m using the MFP app to get how much calorie intake on a daily basis, to lose a pound of fat each week. I know 14.4% is on the average end but I think im more leaning towards around 18%. I know you can’t lose fat for a specific area but I still feel like I need to lose the fat so I can be lean.
Keep in mind that if you continue to lose and still don’t see them, they may just not be that defined. You’d be surprised how many people lose weight and are disappointed that abs don’t just appear. They’re a group of muscles and like any other need some form of resistance to grow and be visible. Like middlehaitch said, some people need to have an extremely low body fat percentage, which may or may not be sustainable. As far as the skin you’re seeing and grabbing, just about everyone has it... if you sit, bend over or contort your body into any position other than upright, most people will see creases and folds. Getting rid of all of them or getting to a point where you’re unable to grab skin is extremely unlikely.
3 -
If I were at your weight and body fat % (I'm pretty close on both, actually), and if I were following a strength training program (I'm not), I would eat more than 100g of protein daily (and I do).
In addition to getting more protein and continuing your strength training program, eating at a small daily calorie deficit will help reduce body fat and expose those abs. Unfortunately, some of us just happen to hold most of our fat in a particular area of our body (mostly as a result of the ratio of alpha-2:beta-2 receptors in those particular fat cells), it is possible to make some improvements overall. Assuming your measurement of 14.4% is accurate, you can lose some and be healthy. For example, if you wish to be at 10% body fat (which is safe for most men), that is only about 7.3 lbs. of fat loss. Lose slowly, don't skimp on protein, and you can reach that level soon enough. Trying to lose too fast and/or not getting enough protein increases the risk of losing too much lean tissue. Have patience and be methodical to reach the results you desire.3 -
Yh I know but I’m talking about to the point where I’m grabbing it with my whole hand like it’s playdoh, there’s just too much fat there.0
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How much weight have you lost and over what period of time.
Skin retraction after weight loss is genetic, but can also be influenced by how much weight was lost, how long one was overweight, and poor nutrition.
Not having a visual, or any background info on you, it is hard to say whether it is just natural skin folds, skin and fat from weight loss, or just residual skin.
It can take 2+ Years for full skin retraction (as far as genetics allow) after weight loss.
Cheers, h.2 -
I used to be overweight so around 75kg and I dropped to 67.5kg in 6 months. My nutrition has mostly been on point where I treat myself once a month to something nice but other than that, I cook my own meals and try to fit the macros that is needed from MFP0
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Apologies for the bad pictures but yes, this is what I’ve lost throughout the months. The recent photo was back in October however now, my hip and waist has shrunk by a little bit.0 -
Thanks for the stats and the pics.
I honestly think you just need to keep dropping the weight, slowly, 0.5lbs a week, and lifting consistently.
What lifting programme (can you link it?) are you following and how is your progress- are your weights increasing according to plan?
It can take years, not months, to achieve the body you desire.
Cheers, h.7 -
Yh I understand where you’re coming from and it’s the consistency throughout my lifting that I enjoy the most so it’s not really an issue for me regardless of the duration of the ‘desired’ body.
I made my own program through extensive research where I split it throughout the week into push pull and leg day twice a week involving multiple compound exercises. Yes, I do progressive overload and I don’t ego lift because I focus more on the form than the weight.
Tbh my progress is going really well, I feel a lot stronger and I’m noticing more muscle development than before.0 -
Continue what you are doing, it’s working.
If you ever want to change up your programme,you are no longer progressing on the one you are doing, here is a list of proven programmes.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Take pics every couple of weeks and compare them. The progress you have made so far is quite visable.
Cheers, h.2 -
Thanks for that tip, that’s what I was looking for. When I sit down, a lot of fat just compressed against each other and I can grab it which I hate most. I’ll try to ease on the caloric deficit a bit and I’ll see how that will turn out! 👍
I'm sorry, but this won't change. After all, you're compressing your abdomen and the skin, fat, muscles, the organs that look tight when standing have to go somewhere. That's why guys that show off a sixpack don't do so sitting.
But hey, there's progress
Keep at it: lift weights and have a small deficit. It will be slow but I'm sure you'll get there 
2 -
So at what point should I start fitting ab exercises into my routine? Do you guys think that my body fat (judging from the picture) is good enough or should I lose some fat?0
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So at what point should I start fitting ab exercises into my routine? Do you guys think that my body fat (judging from the picture) is good enough or should I lose some fat?
If you want to strengthen your abs and develop the muscles, i would start now.
Can you provide details on your lifting routine, outside of PPL?1 -
So at what point should I start fitting ab exercises into my routine? Do you guys think that my body fat (judging from the picture) is good enough or should I lose some fat?
If you want to strengthen your abs and develop the muscles, i would start now.
Can you provide details on your lifting routine, outside of PPL?
I only do PPL as I find it most useful to cover all of the muscle groups.
x2 push day covering chest, shoulder and triceps
-DB press
-barbell press
-High cable chest fly
-tricep dips
-tricep pushdown
-tricep overhead extension
-military shoulder press
-overhead press
-plate front raises
x2 pull day covering back and biceps
-Standing DB bicep curls
-30 mercy with wide, narrow and neutral grip
-seated row
-pull ups
-lat pull down
-One arm DB row
x2 Leg day
-seated leg press
-hip abduction
-calf press
-squats
-deadlifts
Normally I will pick about 2 exercises for each muscle group and I alternate from day to day so I can cover everything. Something to note, all of the exercises are NOT covered in one day, I want to switch it up. For example, I will do DB press high cable chest fly on one day but chest dips and barbell press on another day. Also I do ab exercises 4 times a week as well as once or twice of cardio a week.
If you have any suggestions, please let me know.0 -
So at what point should I start fitting ab exercises into my routine? Do you guys think that my body fat (judging from the picture) is good enough or should I lose some fat?
If you want to strengthen your abs and develop the muscles, i would start now.
Can you provide details on your lifting routine, outside of PPL?
I only do PPL as I find it most useful to cover all of the muscle groups.
x2 push day covering chest, shoulder and triceps
-DB press
-barbell press
-High cable chest fly
-tricep dips
-tricep pushdown
-tricep overhead extension
-military shoulder press
-overhead press
-plate front raises
x2 pull day covering back and biceps
-Standing DB bicep curls
-30 mercy with wide, narrow and neutral grip
-seated row
-pull ups
-lat pull down
-One arm DB row
x2 Leg day
-seated leg press
-hip abduction
-calf press
-squats
-deadlifts
Normally I will pick about 2 exercises for each muscle group and I alternate from day to day so I can cover everything. Something to note, all of the exercises are NOT covered in one day, I want to switch it up. For example, I will do DB press high cable chest fly on one day but chest dips and barbell press on another day. Also I do ab exercises 4 times a week as well as once or twice of cardio a week.
If you have any suggestions, please let me know.
What rep scheme do you have? Are you tracking your lifts? Are you following the same lifts each week? It seems like you change frequently? Are you increasing loads each week?
How long have you been lifting? And outside of abs, do you have other goals.1 -
So at what point should I start fitting ab exercises into my routine? Do you guys think that my body fat (judging from the picture) is good enough or should I lose some fat?
If you want to strengthen your abs and develop the muscles, i would start now.
Can you provide details on your lifting routine, outside of PPL?
I only do PPL as I find it most useful to cover all of the muscle groups.
x2 push day covering chest, shoulder and triceps
-DB press
-barbell press
-High cable chest fly
-tricep dips
-tricep pushdown
-tricep overhead extension
-military shoulder press
-overhead press
-plate front raises
x2 pull day covering back and biceps
-Standing DB bicep curls
-30 mercy with wide, narrow and neutral grip
-seated row
-pull ups
-lat pull down
-One arm DB row
x2 Leg day
-seated leg press
-hip abduction
-calf press
-squats
-deadlifts
Normally I will pick about 2 exercises for each muscle group and I alternate from day to day so I can cover everything. Something to note, all of the exercises are NOT covered in one day, I want to switch it up. For example, I will do DB press high cable chest fly on one day but chest dips and barbell press on another day. Also I do ab exercises 4 times a week as well as once or twice of cardio a week.
If you have any suggestions, please let me know.
What rep scheme do you have? Are you tracking your lifts? Are you following the same lifts each week? It seems like you change frequently? Are you increasing loads each week?
How long have you been lifting? And outside of abs, do you have other goals.
I do 8-12 reps for 3-4 sets for each exercise for hypertrophy. Yes, I’m tracking my lifts to see how much I’ve improved and I do progressive overload too for every two weeks. I don’t change frequently because I stick to the program that I made for each week due a stupid amount of money for a program and I follow it every time so I can increase the intensity.
I’ve been lifting for almost a year now and I used to lift back then but I stopped for a bit which was 2 years ago so I have a bit of muscle memory that helps me out now. My goal is to get lean tbh - shredded and get to 10% body fat.
P.S I forgot to say that I take supplements too. Not because I’m naive and media is promoting it but I take whey protein to cover the protein intake that I might miss throughout the day so I can maintain 120g of protein a day. Also I take creatine of 5g everyday for a 8 week regime for increasing my intensity during workout so I can perform better. After the 8 weeks, I stop taking it for 2 weeks then go back to it for another 8 weeks with 2-3g.0 -
Not to be offensive but that’s the basics to fitness, I’m at a caloric deficit of 1550 calories instead of around the 1800. But the problem is, I think it’s harder for me to lose the belly fat due to genetics because my mum stores fat around her belly too.
Then you simply need to keep going, lose more body fat. Get to a true 10% or so and you'll have visible abs, even if just a little.So at what point should I start fitting ab exercises into my routine? Do you guys think that my body fat (judging from the picture) is good enough or should I lose some fat?
Now. You should have been doing it all along, even if just one day for a single set. It's more than nothing. Abdominals are muscles too.. they can grow and increase in strength the same as any other, why would you NOT work them?
Looking at your October picture, based on your height and what your body structure and shape look like to me, I'd say you will have to halve your current body fat or close to it in order to have full visible abs.
Also, most people who achieve that, don't retain it because it can be a PITA; many of stated on this and other forums/groups that visible abs to that degree just is not worth it. Up to you, good luck and good job on the progress thus far. Just keep going.
2 -
So at what point should I start fitting ab exercises into my routine? Do you guys think that my body fat (judging from the picture) is good enough or should I lose some fat?
If you want to strengthen your abs and develop the muscles, i would start now.
Can you provide details on your lifting routine, outside of PPL?
I only do PPL as I find it most useful to cover all of the muscle groups.
x2 push day covering chest, shoulder and triceps
-DB press
-barbell press
-High cable chest fly
-tricep dips
-tricep pushdown
-tricep overhead extension
-military shoulder press
-overhead press
-plate front raises
x2 pull day covering back and biceps
-Standing DB bicep curls
-30 mercy with wide, narrow and neutral grip
-seated row
-pull ups
-lat pull down
-One arm DB row
x2 Leg day
-seated leg press
-hip abduction
-calf press
-squats
-deadlifts
Normally I will pick about 2 exercises for each muscle group and I alternate from day to day so I can cover everything. Something to note, all of the exercises are NOT covered in one day, I want to switch it up. For example, I will do DB press high cable chest fly on one day but chest dips and barbell press on another day. Also I do ab exercises 4 times a week as well as once or twice of cardio a week.
If you have any suggestions, please let me know.
What rep scheme do you have? Are you tracking your lifts? Are you following the same lifts each week? It seems like you change frequently? Are you increasing loads each week?
How long have you been lifting? And outside of abs, do you have other goals.
I do 8-12 reps for 3-4 sets for each exercise for hypertrophy. Yes, I’m tracking my lifts to see how much I’ve improved and I do progressive overload too for every two weeks. I don’t change frequently because I stick to the program that I made for each week due a stupid amount of money for a program and I follow it every time so I can increase the intensity.
I’ve been lifting for almost a year now and I used to lift back then but I stopped for a bit which was 2 years ago so I have a bit of muscle memory that helps me out now. My goal is to get lean tbh - shredded and get to 10% body fat.
P.S I forgot to say that I take supplements too. Not because I’m naive and media is promoting it but I take whey protein to cover the protein intake that I might miss throughout the day so I can maintain 120g of protein a day. Also I take creatine of 5g everyday for a 8 week regime for increasing my intensity during workout so I can perform better. After the 8 weeks, I stop taking it for 2 weeks then go back to it for another 8 weeks with 2-3g.
Well hypertrophy can occur across a broad range of reps. So you don't necessarily need to be in the 8-12 rep range for everything.
Where I can't tell from your post is how many lifts are you doing each session? And when you say you are doing progressive overload for every two weeks what do you mean?
Honestly, i am struggling to guage if you are hittint each muscle group equally. I tend to see people put more volume in thr push work vs the pull work, which can lead to injury.
Have you looked into following a structured program designed by a professional? They tend to be more balanced and provides a much better foundation than what the typical person can do.2 -
So at what point should I start fitting ab exercises into my routine? Do you guys think that my body fat (judging from the picture) is good enough or should I lose some fat?
If you want to strengthen your abs and develop the muscles, i would start now.
Can you provide details on your lifting routine, outside of PPL?
I only do PPL as I find it most useful to cover all of the muscle groups.
x2 push day covering chest, shoulder and triceps
-DB press
-barbell press
-High cable chest fly
-tricep dips
-tricep pushdown
-tricep overhead extension
-military shoulder press
-overhead press
-plate front raises
x2 pull day covering back and biceps
-Standing DB bicep curls
-30 mercy with wide, narrow and neutral grip
-seated row
-pull ups
-lat pull down
-One arm DB row
x2 Leg day
-seated leg press
-hip abduction
-calf press
-squats
-deadlifts
Normally I will pick about 2 exercises for each muscle group and I alternate from day to day so I can cover everything. Something to note, all of the exercises are NOT covered in one day, I want to switch it up. For example, I will do DB press high cable chest fly on one day but chest dips and barbell press on another day. Also I do ab exercises 4 times a week as well as once or twice of cardio a week.
If you have any suggestions, please let me know.
What rep scheme do you have? Are you tracking your lifts? Are you following the same lifts each week? It seems like you change frequently? Are you increasing loads each week?
How long have you been lifting? And outside of abs, do you have other goals.
I do 8-12 reps for 3-4 sets for each exercise for hypertrophy. Yes, I’m tracking my lifts to see how much I’ve improved and I do progressive overload too for every two weeks. I don’t change frequently because I stick to the program that I made for each week due a stupid amount of money for a program and I follow it every time so I can increase the intensity.
I’ve been lifting for almost a year now and I used to lift back then but I stopped for a bit which was 2 years ago so I have a bit of muscle memory that helps me out now. My goal is to get lean tbh - shredded and get to 10% body fat.
P.S I forgot to say that I take supplements too. Not because I’m naive and media is promoting it but I take whey protein to cover the protein intake that I might miss throughout the day so I can maintain 120g of protein a day. Also I take creatine of 5g everyday for a 8 week regime for increasing my intensity during workout so I can perform better. After the 8 weeks, I stop taking it for 2 weeks then go back to it for another 8 weeks with 2-3g.
Well hypertrophy can occur across a broad range of reps. So you don't necessarily need to be in the 8-12 rep range for everything.
Where I can't tell from your post is how many lifts are you doing each session? And when you say you are doing progressive overload for every two weeks what do you mean?
Honestly, i am struggling to guage if you are hittint each muscle group equally. I tend to see people put more volume in thr push work vs the pull work, which can lead to injury.
Have you looked into following a structured program designed by a professional? They tend to be more balanced and provides a much better foundation than what the typical person can do.
What I mean is that by two weeks time, I’m comfortable enough to increase the weights. I’m always trying to increase the intensity of my workout so my sets for push day is the same as pull day. I know what you mean but they are balanced in terms of the intensity that I do.
No, unfortunately I’m not willing to spend stupid amount of money on a program.0 -
jasondjulian wrote: »Not to be offensive but that’s the basics to fitness, I’m at a caloric deficit of 1550 calories instead of around the 1800. But the problem is, I think it’s harder for me to lose the belly fat due to genetics because my mum stores fat around her belly too.
Then you simply need to keep going, lose more body fat. Get to a true 10% or so and you'll have visible abs, even if just a little.So at what point should I start fitting ab exercises into my routine? Do you guys think that my body fat (judging from the picture) is good enough or should I lose some fat?
Now. You should have been doing it all along, even if just one day for a single set. It's more than nothing. Abdominals are muscles too.. they can grow and increase in strength the same as any other, why would you NOT work them?
Looking at your October picture, based on your height and what your body structure and shape look like to me, I'd say you will have to halve your current body fat or close to it in order to have full visible abs.
Also, most people who achieve that, don't retain it because it can be a PITA; many of stated on this and other forums/groups that visible abs to that degree just is not worth it. Up to you, good luck and good job on the progress thus far. Just keep going.
Ok will do. Cheers for the tip. Are there any other tips or adjustments that I can make to my routine?
I feel like I’m progressing at a steady pace so everything is working out as planned.0 -
So at what point should I start fitting ab exercises into my routine? Do you guys think that my body fat (judging from the picture) is good enough or should I lose some fat?
If you want to strengthen your abs and develop the muscles, i would start now.
Can you provide details on your lifting routine, outside of PPL?
I only do PPL as I find it most useful to cover all of the muscle groups.
x2 push day covering chest, shoulder and triceps
-DB press
-barbell press
-High cable chest fly
-tricep dips
-tricep pushdown
-tricep overhead extension
-military shoulder press
-overhead press
-plate front raises
x2 pull day covering back and biceps
-Standing DB bicep curls
-30 mercy with wide, narrow and neutral grip
-seated row
-pull ups
-lat pull down
-One arm DB row
x2 Leg day
-seated leg press
-hip abduction
-calf press
-squats
-deadlifts
Normally I will pick about 2 exercises for each muscle group and I alternate from day to day so I can cover everything. Something to note, all of the exercises are NOT covered in one day, I want to switch it up. For example, I will do DB press high cable chest fly on one day but chest dips and barbell press on another day. Also I do ab exercises 4 times a week as well as once or twice of cardio a week.
If you have any suggestions, please let me know.
What rep scheme do you have? Are you tracking your lifts? Are you following the same lifts each week? It seems like you change frequently? Are you increasing loads each week?
How long have you been lifting? And outside of abs, do you have other goals.
I do 8-12 reps for 3-4 sets for each exercise for hypertrophy. Yes, I’m tracking my lifts to see how much I’ve improved and I do progressive overload too for every two weeks. I don’t change frequently because I stick to the program that I made for each week due a stupid amount of money for a program and I follow it every time so I can increase the intensity.
I’ve been lifting for almost a year now and I used to lift back then but I stopped for a bit which was 2 years ago so I have a bit of muscle memory that helps me out now. My goal is to get lean tbh - shredded and get to 10% body fat.
P.S I forgot to say that I take supplements too. Not because I’m naive and media is promoting it but I take whey protein to cover the protein intake that I might miss throughout the day so I can maintain 120g of protein a day. Also I take creatine of 5g everyday for a 8 week regime for increasing my intensity during workout so I can perform better. After the 8 weeks, I stop taking it for 2 weeks then go back to it for another 8 weeks with 2-3g.
Well hypertrophy can occur across a broad range of reps. So you don't necessarily need to be in the 8-12 rep range for everything.
Where I can't tell from your post is how many lifts are you doing each session? And when you say you are doing progressive overload for every two weeks what do you mean?
Honestly, i am struggling to guage if you are hittint each muscle group equally. I tend to see people put more volume in thr push work vs the pull work, which can lead to injury.
Have you looked into following a structured program designed by a professional? They tend to be more balanced and provides a much better foundation than what the typical person can do.
What I mean is that by two weeks time, I’m comfortable enough to increase the weights. I’m always trying to increase the intensity of my workout so my sets for push day is the same as pull day. I know what you mean but they are balanced in terms of the intensity that I do.
No, unfortunately I’m not willing to spend stupid amount of money on a program.
You don't need to spend thousands. There are tons of free work outs below.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
PHAT is one of my favorite pre designed routines.0 -
psuLemon wrote:
PHAT is one of my favorite pre designed routines.
I second PHAT, was a great program for both strength and hypertrophy. I ran PHAT for almost 7 months and have since switched and designed my own program following the Hypertrophy Training Guide by Mike Israetel.
0
This discussion has been closed.
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