We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Trim Belly

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: 28,439 Member
    https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach
  • jennacole12
    jennacole12 Posts: 1,167 Member
    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: 35,382 Member
    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
    I began kick boxing and HIIT and I lost my belly fat.
  • brain165
    brain165 Posts: 3 Member
    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
    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.

Categories