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  1. #1
    Registered User Ajmal123's Avatar
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    Can't lose belly fat

    i am 24 and 165Pounds, have been working out 5 times a week plus abs everyday after lifting... the problem i have is belly fats, i got all muscles under the fat that i can feel it but don't exactly know on how to get a rid of this belly fat.

    I have provided some pictures.

    please advise
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  2. #2
    Registered User aRanLOL's Avatar
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    Originally Posted by Ajmal123 View Post
    i am 24 and 165Pounds, have been working out 5 times a week plus abs everyday after lifting... the problem i have is belly fats, i got all muscles under the fat that i can feel it but don't exactly know on how to get a rid of this belly fat.

    I have provided some pictures.

    please advise
    Are you counting calories? If you're eating under maintenance you'll definitely be losing fat (not sure if around the stomach particularly). Cardio can't hurt either, but just remember you can't choose where you want to lose fat, over-time it will happen. Just keep going man.
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  3. #3
    Registered User kenonidas's Avatar
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    Work out your macros, eat about 500 calories under maintenance. Lift heavy to preserve muscle mass, do cardio if you enjoy it to burn up some calories
    I rape back measley reps, just ask in the comment section
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  4. #4
    Registered User aRanLOL's Avatar
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    Originally Posted by kenonidas View Post
    Work out your macros, eat about 500 calories under maintenance. Lift heavy to preserve muscle mass, do cardio if you enjoy it to burn up some calories
    Lifting heavy doesn't preserve muscle mass, eating 0.8-1.5g protein per LBM does.
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  5. #5
    Registered User Ajmal123's Avatar
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    i do heavy weights at the gym from 1 hour to 1 45 minutes 5 times a day, i do cardio every 3 days, just taking some protien shake and eating 4 eggs white some oatmeal for breakfast and good lunch and veggies for dinner.....
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  6. #6
    Registered User kenonidas's Avatar
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    Originally Posted by aRanLOL View Post
    Lifting heavy doesn't preserve muscle mass, eating 0.8-1.5g protein per LBM does.
    Very true, i failed to cover the importance of protein
    I rape back measley reps, just ask in the comment section
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  7. #7
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    Originally Posted by Ajmal123 View Post
    i do heavy weights at the gym from 1 hour to 1 45 minutes 5 times a day, i do cardio every 3 days, just taking some protien shake and eating 4 eggs white some oatmeal for breakfast and good lunch and veggies for dinner.....
    It's all about diet here.

    Have you been losing any fat? If so just keep doing what you are doing and have patience. If you have been gaining fat or staying the same, eat less. Keep your protein and fats up and lower complex carbs to hit a calorie deficit. When you eat in a deficit for 3 days or so you will know it. You will feel a bit different and see rapid bf changes in the mirror.
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  8. #8
    Stay Strong all year long alex2363's Avatar
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    you dont have much fat to go, just cut cals.
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  9. #9
    Registered User go0ber's Avatar
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    Originally Posted by Ajmal123 View Post
    i am 24 and 165Pounds, have been working out 5 times a week plus abs everyday after lifting... the problem i have is belly fats, i got all muscles under the fat that i can feel it but don't exactly know on how to get a rid of this belly fat.

    I have provided some pictures.

    please advise
    Haha, I wish I had your problems lol, you're already slim (compared to where im at). As aRan said, count your calories. The only way you'll lose that belly fat is by burning more cals than you take in. Theres no such thing as spot reducing fat.
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  10. #10
    Registered User mdoghman's Avatar
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    Originally Posted by Ajmal123 View Post
    i do heavy weights at the gym from 1 hour to 1 45 minutes 5 times a day, i do cardio every 3 days, just taking some protien shake and eating 4 eggs white some oatmeal for breakfast and good lunch and veggies for dinner.....
    5 times a day? or you mean a week?
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  11. #11
    Registered User MayraH26's Avatar
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    It was interesting hearing this from a male perspevtive. I am struggling with the belly fat myself. I haven't tried counting calories but realize I'm gonna have to get all scientific n sh!t if I want real results. Good luck!
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  12. #12
    Registered User Ajmal123's Avatar
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    i am talking about 5 times a week workout.
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  13. #13
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    U build muscle (bulk) nd I think u will look greater + belly will be untoticeable
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  14. #14
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    Calorie deficit diet.
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  15. #15
    Registered User Khabaal's Avatar
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    Just have to keep cutting with the calorie deficit. Doesn't look like you have much belly fat. I hear it gets much harder when you have less body fat, but I can't say I've ever had a very low bf anyway. Good luck.
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  16. #16
    Registered User Ajmal123's Avatar
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    Thanks for the quick reply..
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  17. #17
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    You may want to move away from the heavy lifting and move towards more of a lighter weight higher rep routine, as for building muscle(heavy lifting requires high calorie intake) you have to choose if you want size or lean-mass- cant have both when your attempting to burn that belly fat!! Also keep less rest time between sets- in turn keeping your HR high. Attempting to do cardio at least one more day a week will also have an impact.
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    Originally Posted by Sundev14 View Post
    You may want to move away from the heavy lifting and move towards more of a lighter weight higher rep routine, as for building muscle(heavy lifting requires high calorie intake) you have to choose if you want size or lean-mass- cant have both when your attempting to burn that belly fat!! Also keep less rest time between sets- in turn keeping your HR high. Attempting to do cardio at least one more day a week will also have an impact.

    Does he want SIZE or LEAN mass? if so he should lift lighter weights? hhhhhhhhhhhuhhhhhhhhh

    Cardio from weight training? sorry bro I dont buy lol
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  19. #19
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    I'm on a cut now. Trying to lose 5kg all up so I can get my abs on show. Lost 2.5kg in 20 days from reduced food intake (didn't count macros) and cardio 5 times per week. You seem to have hit the point where the body refuses to budge/ moves very slowly. My cardio is out doors running which includes mix of: jump squats, bursts, straightline sprints and push ups in addition to regular jogging. I will cover about 5-6km each day. Weekends are reserved for heavy lifting.



    I don't know the exact answer, but what I am planning to do is to cut my food intake significantly. Two meals max per day. First meal around 11am and second meal right before weights (need the energy to get through).

    FWIW, I do predominately high rep sets (10-12) with weights about 90% of what I was lifting when on maintenance calories.

    I'm not too sure about LBM loss, but hey, I look better already an the muscle lines are beginning to show more clearly. 2.5 more kg would get me to the target.

    Good luck... try upping your cardio!
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  20. #20
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    OP, the human body is very interesting and unique. The difference between 10% and 15% for me is a little less than 7 lb of fat. However, 10 and 15 is a night and day difference. The difference will be less for you. Cut at a rate of 1 lb a week or .5 lb for 4-8 weeks and I'm confident you'll arrive at the end of the lit tunnel. Do not fear the possible!
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  21. #21
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    Originally Posted by MayraH26 View Post
    but realize I'm gonna have to get all scientific n sh!t if I want real results. Good luck!
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  22. #22
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    Hey im with you on that one im having the same problem, I can eat nothing , still lift, still loads of energy, still building muscle but bellys the same. i must be a human robot :-)
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    Just make sure you track your calories and be consistent
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