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  1. #1
    Registered User btrfly308's Avatar
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    Exclamation Need help with diet when building but can't lose mid section fat!

    Hey all, this is a question for my husband....his upper body is pretty well built and his legs are decent enough but he still wants to build these areas bigger....at the same time he needs to lose some fat in his chest and is having a really hard time in the midsection!! I plan the meals for the both of us. I'm thinking he needs to increase his lean protein/carb caloric intake (especially on lifting days)....But not sure what to do as far as the fat loss (as far as diet goes)....any suggestions would be great!! Thanks!!! He is 5'9", 190lbs, 21% body fat, which seems to be mostly all in his core area.
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  2. #2
    Chasing cats since 1967 WonderPug's Avatar
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    What you're thinking is dead wrong.

    Energy balance determines the diet's impact on body weight and composition, as long micro/macronutrient sufficiency is met.

    Also, protein can't be "lean" as all protein contains zero fat. Also, dietary fat is essential, so reducing intake below 0.45 grams per pound of bodyweight can cause a host of problems.

    Lastly, your husband simply needs to lose weight.
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  3. #3
    Registered User outofmyhead's Avatar
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    Originally Posted by WonderPug View Post
    What you're thinking is dead wrong.

    Energy balance determines the diet's impact on body weight and composition, as long micro/macronutrient sufficiency is met.

    Also, protein can't be "lean" as all protein contains zero fat. Also, dietary fat is essential, so reducing intake below 0.45 grams per pound of bodyweight can cause a host of problems.

    Lastly, your husband simply needs to lose weight.
    '

    i really hope you meant 0.45g per pound of LBM not just bodyweight
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  4. #4
    Mr. Fluff cumminslifter's Avatar
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    if he wants to lose weight he needs to be in a caloric deficit while meeting macro, micro and fiber sufficiency. if he wants to gain strength he needs to get on a proven workout routine
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  5. #5
    Registered User Beantown729's Avatar
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    Originally Posted by btrfly308 View Post
    Hey all, this is a question for my husband....his upper body is pretty well built and his legs are decent enough but he still wants to build these areas bigger....at the same time he needs to lose some fat in his chest and is having a really hard time in the midsection!! I plan the meals for the both of us. I'm thinking he needs to increase his lean protein/carb caloric intake (especially on lifting days)....But not sure what to do as far as the fat loss (as far as diet goes)....any suggestions would be great!! Thanks!!! He is 5'9", 190lbs, 21% body fat, which seems to be mostly all in his core area.
    He just needs to be in a caloric deficit. Doing cardio makes it easy.
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  6. #6
    Registered User jakestorm's Avatar
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    For men, areas of "stubborn fat" are the midsection and lower back fat. Stubborn fat gets their name due to the fact that they are "stubborn" and have less beta receptors meaning the fat cells in these areas receive less blood flow, making them harder to mobilize consequently harder to oxidize (burn off).

    Stubborn fat is typically the type of fat which comes on FIRST and comes off LAST. Everybody has a different fat disposition but the mid-section/lower ab in males is prelevent in the vast majority of cases.

    If you want to stimulate these areas and increase blood flow to allow fat oxidation you can opt to apply topical alpha-antagonist cream such as Yohimbe which will stimulate fat burning in those areas (yes spot fat reduction is possible to a certain point).
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    Parralel Box Squat: 215x5 (fml) -----300x5
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    Barbell Rows: 170x6 -----200 x 6
    Military Press: 110x8 ---- Whatever my bodyweight is for 1 rep
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