So I've been working out hard and consistently for going on seven years now. I made a drastic change in my life from being 140lbs with very little muscle mass to 180lbs mostly lean. I've never been able to see my bottom two abs. I'll admit I am a fairly heavy drinker and I probably eat more carbs than I should. I've never been one to measure exactly what I eat, lift or run on a daily basis. So I know, I know why give me advice if I have never taken myself or lifting as serious as I should. The fact is when I did try to make measurements and really zone in on my diet, etc I saw very little difference and it kind of took the fun out of all of it.
All that being said, I was hoping to find some simple tips that will help me lose the fat around my bottom two abs. I cannot do a ketogenic diet because of my work. I absolutely need energy and focus for the 12 hours I am there, the initial phase of that diet would be too dangerous in my work environment I think. My work schedules also make it very hard to be on any type of consistent diet because I am away from home a lot and switch between day shift and night shift. I also can't stand doing more than about 15 minutes of cardio (bike mostly). I would really like to maintain most of my lean mass, or as much as possible anyways.
A typical day for me looks like this:
Breakfast
2 packets instant Quaker Oatmeal made w/ milk
3 egg scramble w/ turkey and cheddar cheese that I just mix around in a frying pan
Coffee w/ cream and sugar
Orange Triad multivitamins and a green tea extract capsule
Lunch Each would be an example of a day during a typical week
Chipotle Rice bowl (Brown Rice, black beans, fajita veggies, cheese, salsa, chicken)
6" Oven Roasted Chicken breast on wheat (double meat, lettuce, banana peppers, hot sauce, american cheese)
Deli Sandwich (Turkey, Ham, Roast Beef, Light mayo, american cheese, brown mustard on wheat)
Dinner
Hot Wings and light ranch
Grilled chicken tenders (usually marinated in a spicy rub), broccoli and sweet potatoe
Tuna Steak w/ mashed potatoe
Blackened Chicken salad w/ ranch
Post workout: Egg white fruit smoothie (crystal light pack, 4oz water, couple scoops of low fat yogurt, half container liquid egg whites, frozen strawberries, banana)
Pre workout: Hyper FX, water and take xtend at gym
Snacks: peanuts and cashews, chips and salsa, cottage cheese, pepperoni, baked chips, sugar free redbull
The tips I've been given so far were to cut out all the simple carbs I can, no more than 50g or so. Change beer to Mich ultra or the like, etc. These are from random gym goers that are not in near the shape I am currently so I am hesitant to just hit the ground running with their advice. Any tips would be greatly appreciated. My profile pic is most current body pic.
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