I'm asking for a bit of help in removing the last bit of body fat from my stomach and love handle area. I am a 54 yo male who would love to see his abs before his next birthday. 168cm 68kg. I have been Paleo + dairy for about 2 years, strict Paleo 1 year (except cream) very strict 3 weeks (no dairy) I have been very low carb to zero carb, moderate fat to very high fat (gave myself steatorrhoea) moderate protein to protein only. I tried Jimmy Moore's egg and butter/cheese diet for several weeks. I generally eat one meal a day and usually have a 24-36 hour fast a week too. Fitday says my calories are between 1000 and 1500 every day. I resistance train with heavy weights 3-4 times a week but am reasonably sedentary otherwise. I am a bi-lateral amputee, missing right arm above elbow and right leg above knee so my weight doesn't make much sense in a BMI kind of way. Because of this it is hard to calculate my daily metabolic calorie needs so I can maintain a caloric deficit. My meals for the last few weeks have been a big pan of broccoli, cauliflower,brussel sprouts,cabbage,leek and about 10 eggs. Other times the protein is ~250g of rump steakor ground beef or beef heart or liver or kidney bacon. I usually eat half at about 4pm and the rest around 6:30pm.
I just don't understand why I can't lose this last bit of fat, so it is over to you guys, any ideas to bust this plateau?
asked byAlan_1 (1781)
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on January 17, 2011
at 05:01 AM
Judging by your height/weight and your profile picture, you seem like a pretty muscular guy, which leads me to believe that if you are trying to do a weight-training + mild-caloric-deficit program, then with 1000-1500 calories you might have gone a little too far below your maintenance level. And this could keep some fat on your midsection. That's my first intuition on the matter (or maybe a little more than intuition). Only half a pound of meat per day? Doesn't seem like much.
But I'm also guessing you've thought about this possibility? Seems like you have a lot of experience with trying different diets. Anyhow, on caloric deficit, here's a good article by Ned, who is fun to read if you haven't discovered him already.
I'm guessing a lot of people's first reaction to your question would be: carb cycling. On this check out Leangains if you haven't read Martin yet: basically carb cycling (loosely speaking) plus intermittent fasting plus fasted training. His post "Intermittent Fasting and Stubborn Body Fat" is maybe his most relevant post on the matter, or at least a good place to start.
on January 17, 2011
at 11:01 AM
Calorie Cycling, sounds like its been too long on too low of calories and your body needs a jumpstart. Carbs are not required, tho my strength gains blossomed when I added them back in.
stop counting calories.
FEAST after a heavy high intensity workout.
then only eat when hungry. ignore times, ignore when you usually would eat. eat a small amount, wait 20 min and see if the hungries are gone.
On your heavy workout day, fast as long as you can even if starting to get hungry, then knock out a good set and FEAST, what you are eating will Both preferentially be fueled into muscle and will tell your body that you arent starving and that when it NEEDS food, youll provide it.
on January 17, 2011
at 03:50 AM
Have you heard of Lyle McDonald's book "The Stubborn Fat Solution"? I haven't read it, but it's 90 pages of science about stubborn fat, plus a protocol of which I do no know.
But I do recall that Lyle used to recommend yohimbe and a certain cardio pattern to get that last bit of fat. Here is what google provided:
* 30-60 minutes prior to morning fasted cardio: yohimbe (0.2 milligrams per kilogram of bodyweight) with caffeine (100-200 milligrams). * Do your morning cardio (45-60 minutes at a low-moderate intensity). * 3-4 hours following the yohimbe, you can take your first ephedrine/caffeine dose. * Four hours later, you can take another dose (the last dose should be at least 4 hours before you intend to go to sleep).
The book is recommended for those around 10% bodyfat. If you're above there, you might just have to do more exercise and eat less for a while, even if that burns a wee bit of muscle too.