Last few pounds of ab fat..please help

[nsavage]

Okay I have been working incredibly hard for about 6 months, lost around 15 pounds and I am 5 '8 123 lbs now. I lift heavy 4 times a week, have started incorporating cardio(including intervals), eating very clean around 1200-1400 cals a day, no alcohol or junk food. The last of the fat sitting on top of my abs is driving me CRAZY. Am I doing things right and it is just a crazy slow process? or am I doing something wrong or not doing something I should be doing? It is hard to keep going sometimes when you don't know what to do or if you are wasting your time. Any tips, motivation, etc would be GREATLY appreciated.

[andrerox80]

first, as you probably know, you can't spot reduce. but you're going backwards. you need to bulk. even if you were to cut, those cals would be too low. but you should be eating above maintenance. you'd just start to look super skinny otherwise. figure out your maintenance and surplus in the calculating cals and macro's sticky in the nutrition section. think abt joining or at least perusing the bulking thread in the general section. lifting heavy is good. what prgm are you doing? you don't need the cardio. put your energy into lifting heavy and fueling yourself properly.

[nsavage]

Here is what my workout looks like
Monday- Biceps and triceps 6-8 reps 3 sets
Preacher Curls:
Alternating Dumbbell Curls:
Skull Crushers
Tricep Extension With Pulley
Pull-up assist
Cable Curl
Close-Grip Bench
dips

Tuesday-rest (school all day)

Wednesday-shoulders and back
Front Lateral Raises
Side Lateral Raises
rows
lat pull downs
wide grip pull up w assist
back extensions

thursday-off

friday-legs
squats
stiff legged deadlifts
lunges or bulgarian split squats
leg extensions
leg curls
standing colf raises

saturday
chest and abs-
bench press
dumbbell flyes
cable crossovers
dumbbell press
leg raises
crunch machine

for the past two weeks i have only lifted, no cardio, but this last week i have done a 2 extra days cardio just about 20 mins at a timE
I understand I need to eat more to gain muscle, but it is mentally hard for me to deal with gaining any fat back to do that since I worked so hard to lose what I have ugh

[wakechica]

around 1200 - 1400 cals a day --> do you log this? Or is it just a guess? Seems to low to me.

I calculated your BMR as 1381.82. When adding your activity factor in (*1.5) that gives 2072.3

So to eat at a deficit you could either take 200 off (1872) or maximum 20% which would give you 1658.

Under eating isn't going to help, especially at your weight. I'm 2 years older, same height and am around 142lbs. I reckon you should take the advice already given which is to either go on a bulk or at least eat at 1600 calories minimum (I don't see the point in you eating at a deficit at 123lbs though..... what else do you have left to lose?!)

[nsavage]

Yeah I know I don't need to lose any more weight but I am real close to a flat tummy and have only a little fat to lose on my abdomen (its all right there and slightly on my booty, which I dont mind as much), but I don't want to look too skinny for sure..ugh Yeah I agree bulking is what I should do probably but I hate that I will gain fat back while doing it, wish I had thought to bulk first. In that case, any advice on keeping fat gains low as possible while bulking? If I could get rid of that little abdomen fat id be super happy even with the muscle mass I have now, but it doesnt look like it is gonna work that way

[megdaig]

EAT!!! And build muscle.

I'm your height and currently at 145 and am looking to cut to about your weight for competition. Muscle will go a long way for you to make yourself appear leaner and not spin your wheels. You are at the low end of weight for your height. You just need to gain a bit more muscle to fill your frame out and mold the look that you want.

[andrerox80]

In that case, any advice on keeping fat gains low as possible while bulking? If I could get rid of that little abdomen fat id be super happy even with the muscle mass I have now

if you're happy w/ the muscle you've got now, okay, but i don't see how you can have very much at 5'8", 123 lbs. to keep fat gains to a minimum, keep your surplus modest (i.e., don't eat too much above maintenance). figure out cals in the sticky i referenced earlier.