Help with diet
ahsanbaig
Posts: 6 Member
Hello everyone hope you all are doing well. I wanted some experienced individuals to help me. I am sort of tired trying the weight loss to get my Abs. I have done everything to tracking my macros, managing my diet. I can’t seem to understand where I am going wrong. I have been tracking my diet and calories since December 2018 it’s now April my fitness pal app shows I have lost weight. I do see a reduction but my abs are still hidden. I am eating in a caloric deficit and I am surprised as to no results. From December to April I was on cardio 4 days a week for boxing 90mins. Very minimal weight training. I am ready to share my stats and fitness pal data. I would appreciate help from someone to guide me. I don’t think it should take me more than 3-4 months to shred. I am certainly screwing up somewhere.
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Replies
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Before anyone can give you any advice they would need your stats, and to know how you've been tracking your food (whether you're using a food scale or not for example).2
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How much weight have you lost since December? What is your current height and weight?
The midsection is a commonly stubborn place to hold weight. It's often the last place to go and some people need to get quite lean to "get abs".
And it can take far more than 3 or 4 months to get lean enough, depending on where you started from.0 -
Thank you guys for responding. I really value your advice and experience.
My height is 5’6 weight is 154lb.
Please see my stats below:
December 25/18 158lb
March 7/19 152lb
April 28/19 154lb
Height 5’6
My calories set based on tdee
Calories 1963
Carbs 147g 30%
Protein 221g 45%
Fat 55g 25%
I am always 100 - 300 caloric deficit
I hit my macros but plus or minus at times.
I can share more stats if you guys like. I really want help from someone where I am going wrong.
I can’t seem to loose my belly fat.
My general diet is very clean. I do binge but one a week fried chicken. But my over all intake of food is clean. See in my mind even if I hit 70 to 80 percent of clean diet with some binge eating I should see some major results. Unless my logic is wrong I have to eat 100% clean and hit my macros to the precision.
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You're probably not seeing dramatic results because you're already (barely, yes, but still) at healthy BMI. At this point, strength training can help with your overall look. You don't have the fat reserves for a deficit more aggressive than 1/2lb per week. Because any additional weight needs to be lost slowly, results will be slow, too. Forget "major" results. That's when you have a major amount to lose. And you don't.
Clean eating is meaningless when it comes to weight loss. And really, the term has so many meanings, it's pretty much useless anyway without further elaboration.
You can't spot reduce. You can work on abdominal exercises to strengthen your stomach muscles, but the fat will come off wherever it comes off. Generally the first place it comes on is the last place it goes off. (And somehow the body part you most want it to come off from is generally the last one to lose it.)8 -
I have uploaded some pics with my information and mid section pics. I sincerely need help from all of you experiences. I think I am not doing something right when the comes to diet and exercise. I do want you all to know that I am very active personality, cross fitter. But this mid section belly fat is becoming a headache.0
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@ahsanbaig, you just need more time to work it. Continue on with unbridled discipline and in 6 months or less, you'll have that which you seek.1
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I have uploaded some pics with my information and mid section pics. I sincerely need help from all of you experiences. I think I am not doing something right when the comes to diet and exercise. I do want you all to know that I am very active personality, cross fitter. But this mid section belly fat is becoming a headache.
1lb/week isn't going to happen for you at your weight. I agree with pierinifitness, you need more time.3 -
I have uploaded some pics with my information and mid section pics. I sincerely need help from all of you experiences. I think I am not doing something right when the comes to diet and exercise. I do want you all to know that I am very active personality, cross fitter. But this mid section belly fat is becoming a headache.
The only thing you need to change is your expectations. Eat at a small deficit, commit to a structured lifting program, and give it more time. Abs are actually a pretty lofty goal for most people, not something you get by eating clean for 4 months. You have to be patient, people work for years to get their trouble spots in line
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I would definitely start a weights program - full-body workouts.
Double check your Macro against an online calculator - looks odd to me for your current weight.1 -
Abs will come down to having a low bodyfat, plus having a decent muscle base and genetics. Eat in a deficit, lift weights, get adequate protein. If you get lean enough and the abs still aren't as defined as you want them to be that is where building more muscle will come into play. This could all take much longer than 4 months so patience will be key.0
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Thank you so much for the replies. I will stick to a strict diet for now.
4sidedsamosa to your query about my macros. I have made my macros and calorie in take more conservative than the actual estimate. This way I can keep myself in check if I went overboard with my diet.1 -
MichelleSilverleaf wrote: »I have uploaded some pics with my information and mid section pics. I sincerely need help from all of you experiences. I think I am not doing something right when the comes to diet and exercise. I do want you all to know that I am very active personality, cross fitter. But this mid section belly fat is becoming a headache.
1lb/week isn't going to happen for you at your weight. I agree with pierinifitness, you need more time.
How do I accelerate my fat reduction to more than 1 lb / wk.2 -
MichelleSilverleaf wrote: »I have uploaded some pics with my information and mid section pics. I sincerely need help from all of you experiences. I think I am not doing something right when the comes to diet and exercise. I do want you all to know that I am very active personality, cross fitter. But this mid section belly fat is becoming a headache.
1lb/week isn't going to happen for you at your weight. I agree with pierinifitness, you need more time.
How do I accelerate my fat reduction to more than 1 lb / wk.
I don't think you're understanding. You don't. And you shouldn't want to. Losing that fast at your current weight isn't going to make you "ripped", it's going to make you scrawny.
What everyone is telling you is you need to lose SLOWLY and focus on a progressive strength training program to get anywhere near the look it sounds like you want.6 -
My abs showed themselves when my BMI went under 25. They went away again when my BMI rose above 25.1
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MichelleSilverleaf wrote: »I have uploaded some pics with my information and mid section pics. I sincerely need help from all of you experiences. I think I am not doing something right when the comes to diet and exercise. I do want you all to know that I am very active personality, cross fitter. But this mid section belly fat is becoming a headache.
1lb/week isn't going to happen for you at your weight. I agree with pierinifitness, you need more time.
How do I accelerate my fat reduction to more than 1 lb / wk.
Like Kimny said, you don't. You need to change your expectations.4 -
Ok I understand you guys are saying. I was just little frustrated. You want to see results fast when I am putting so much effort. I will go with all of you advice stick it out with a clean diet and weight training.
I was wondering if any of you can steer me in the right direction if my current caloric intake and macros are correct as per my body weight and age.1
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