Stubborn lower ab fat

[brewster]

I am not trying to walk around looking like a ripped beast. I just want to be a little more toned and I am having a hard time losing some lower ab belly fat. Also chasing lean muscle gains. It has to be my diet.

Please take a look and help me tweak it:


10am wake up
10:10 - Espresso with honey
10:30 - Protein Shake Whey
11:15 - Chicken breast and brown rice
11:45 - Black Coffee with 2 Sugar
14:00 - Chicken Breast with Vegetables
16:00- Workout
18:15 - Whey Protein Shake, espresso with honey
18:30- Wife makes dinner- Usually Healthy with minimum carbs
20:00- Hand Full of cashews
22:00- Greek Yogurt
23:30 - Casein Protein Shake



Age : 29
194 LBS
BF% - 12ish

 

[Mc15]

Are you natty?


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[vukasinami]

I am not trying to walk around looking like a ripped beast. I just want to be a little more toned and I am having a hard time losing some lower ab belly fat. Also chasing lean muscle gains. It has to be my diet.

Please take a look and help me tweak it:


10am wake up
10:10 - Espresso with honey
10:30 - Protein Shake Whey
11:15 - Chicken breast and brown rice
11:45 - Black Coffee with 2 Sugar
14:00 - Chicken Breast with Vegetables
16:00- Workout
18:15 - Whey Protein Shake, espresso with honey
18:30- Wife makes dinner- Usually Healthy with minimum carbs
20:00- Hand Full of cashews
22:00- Greek Yogurt
23:30 - Casein Protein Shake



Age : 29
194 LBS
BF% - 12ish

Problem is at noon you need fast carbs not slow digesting.
Also honey sugar is a big NO.
Just look at you'r meal and how many times you spike insulin.
If you wanna slim down just use keto or just enter carbs in intra or pwm like white rice.
One more meal will be in evening to lower cortisol.
In the morning cortisol is at peak and then it can help you sheed some fat with some other hormones,but that moment shen you spike insulin with sugar is worst time.
Thats why oat meal is good in the morning it's slow
Plus i didn't notice only fats wo protein why?
Take out milk products not kasein


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[brewster]

not natty.


I suffer from stomach issues so I need to be a little careful as too what I eat or I will be in the washroom.


not sure what you are asking:
"Plus i didn't notice only fats wo protein why?"


and your saying I should have some carbs at noon?
We are talking 2 teaspoons of honey and 1 pack of sugar// This is whats killing me?

 

[Docd187123]

Problem is at noon you need fast carbs not slow digesting.

No it's no a problem and no you don't need fast carbs at noon.

Also honey sugar is a big NO.

Sugar from honey is perfectly fine.

Just look at you'r meal and how many times you spike insulin.

And the relevance of that is what exactly?

If you wanna slim down just use keto or just enter carbs in intra or pwm like white rice.

You don't need keto or low carb to lose weight.

One more meal will be in evening to lower cortisol.
In the morning cortisol is at peak and then it can help you sheed some fat with some other hormones,but that moment shen you spike insulin with sugar is worst time.

This is just wrong.

Thats why oat meal is good in the morning it's slow
Plus i didn't notice only fats wo protein why?
Take out milk products not kasein

More misguided nonsense.

 

[Mc15]

Lyle McDonald-stubborn fat solution. Could probably find a copy of it floating around the internet for free. He's a grade A douchebag but he knows his stuff


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[Docd187123]

Lyle McDonald-stubborn fat solution. Could probably find a copy of it floating around the internet for free. He's a grade A douchebag but he knows his stuff


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It's a good book. I find him more hilarious than a douchebag but you're right, he knows his ish

 

[Xlgx]

Sugar and honey. No!
Cardio? Yes!

 

[Mc15]

It's a good book. I find him more hilarious than a douchebag but you're right, he knows his ish

I'll admit, he can be funny. [emoji28]

 

[RodgerThat]

No it's no a problem and no you don't need fast carbs at noon.



Sugar from honey is perfectly fine.



And the relevance of that is what exactly?



You don't need keto or low carb to lose weight.



This is just wrong.



More misguided nonsense.

As I was reading his comment I was so ready to light it up, beat me by almost a whole day this time though I'm losing my touch.


OP the only things I didn't see are the only things I care about. What are your macros and what is your TDEE?

 

[Docd187123]

As I was reading his comment I was so ready to light it up, beat me by almost a whole day this time though I'm losing my touch.


OP the only things I didn't see are the only things I care about. What are your macros and what is your TDEE?

My hair has added slipstream capabilities and allows me to cut through air like a lightening bolt.

 

[Brandaddy]

The biggest problem I see with your diet is your lack of calories. I'm a big fan of reverse dieting before a cut. I'll usually get my calories up to the 4,000+ range without going over 15%bf so if for some reason I get a stick up my ass and want to lose weight, I can cut down a good 5-10lbs in a matter of about 4 weeks without any cardio.

From the looks of it, you really don't have much wiggle room in terms of taking out more calories so your only option is increasing energy expenditure. So if you're doing 20 minutes hiit 3x a week, try 4-5x a week and see where that takes you.

 

[jessmac]

Omg welcome to my world.

 

[Spooby]

Yep, do hiit more often.