Trim Belly

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brain165
brain165 Posts: 3 Member
in Health and Weight Loss
I am 54, overall active and good health, vegetarian. I enjoy working out and overall eat healthy. I am 70 inches and 163 lbs. BMI is 23, Body fat is 14.5% but would like to trim the belly and build muscles a bit more. I do about 30 minutes of HIIT and 30 minutes of weights 3 times of weight. I also do body weights daily - push ups, squats and pull ups. I am advised to eat 2500 cals per day according to myfitness but can only reach about 2000 cals. Protein intake is about 90 grams per day; carbs about 300 grams. Fat about 70 grams per day.

I am trying but need to fine tune. NOT sure where to change about diet and exercise routine?

Any guidance will be appreciated... Thanks....

Replies

  • quiksylver296
    quiksylver296 Posts: 28,442 Member
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    https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
  • jennacole12
    jennacole12 Posts: 1,167 Member
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    I’m not an expert but I swear I never saw my abs come in until I started heavy deadlifting. I know deadlifting requires a lot of core and I guess that plays a part, do you have deadlifts in your routine?
  • AnnPT77
    AnnPT77 Posts: 32,078 Member
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    More protein wouldn't hurt. (I get 100g minimum as a 5'5", 125 pound, female vegetarian . . . shooting for around 1g/pound of lean body mass.)

    Consider this:

    Overview: https://examine.com/guides/protein-intake/
    Calculator: https://examine.com/nutrition/protein-intake-calculator/

    Also, maybe a more optimal progressive strength training routine (though you don't really describe your current one well enough to evaluate):

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    If you want to maintain current weight (vs. bulk and cut), eat the recommended calories, until scale weight over a multi-week period tells you that's not really maintenance calories. Get good overall nutrition. Your fats are OK, IMO; work on the protein. Carbs IMO are pure preference. Eat plenty of varied, colorful fruits & veggies for micros and fiber.

    If you want to lose a little weight still (hard to say without knowing more about your body configuration), then keep the deficit really small, lose really slowly. As a male, BMI 23 is probably already a pretty light weight, unless you have quite a narrow build, but that's just a guess.

    Wishing you success!
  • serapel
    serapel Posts: 502 Member
    edited February 2021
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    I began kick boxing and HIIT and I lost my belly fat.
  • brain165
    brain165 Posts: 3 Member
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    AnnPT77 wrote: »
    More protein wouldn't hurt. (I get 100g minimum as a 5'5", 125 pound, female vegetarian . . . shooting for around 1g/pound of lean body mass.)

    Consider this:

    Overview: https://examine.com/guides/protein-intake/
    Calculator: https://examine.com/nutrition/protein-intake-calculator/

    Also, maybe a more optimal progressive strength training routine (though you don't really describe your current one well enough to evaluate):

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    If you want to maintain current weight (vs. bulk and cut), eat the recommended calories, until scale weight over a multi-week period tells you that's not really maintenance calories. Get good overall nutrition. Your fats are OK, IMO; work on the protein. Carbs IMO are pure preference. Eat plenty of varied, colorful fruits & veggies for micros and fiber.

    If you want to lose a little weight still (hard to say without knowing more about your body configuration), then keep the deficit really small, lose really slowly. As a male, BMI 23 is probably already a pretty light weight, unless you have quite a narrow build, but that's just a guess.

    Wishing you success!

    =====
    Thanks for detailed input. Sorry for delay but right after I posted, I injured shoulder (over exercised). I have been doing weight training for about 45 minutes, 3 times per week at least. I do some type of cardio on daily basis- walk, bike, swim 30 minutes per day. I am from India and we have narrow frame. People always ask me how I keep such low weight and some even say I need to put on weight. I feel fine and fit but wish I could trim abdomen!! Trying to get back into closely monitoring macros and exercise so I can get the desired fitness and get in shape!! Thanks again for your input...
  • brain165
    brain165 Posts: 3 Member
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    jennacole12 wrote: »
    I’m not an expert but I swear I never saw my abs come in until I started heavy deadlifting. I know deadlifting requires a lot of core and I guess that plays a part, do you have deadlifts in your routine?

    ---
    Thanks for input. I do dead lifts but only once a week. I do squats but light weights. I feel risk of injury is high with heavy weights. Just my view. Thanks again.

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