43 yrs old and cannot shift FAT

[instapaul]

Stuck @ 35% bodyfat.

Been going to gym 4 times a week for almost 4 months.
Drink 2 litres a water per day min.
Eat 600-800g of breast per day.
x4 HIIT per week (only 15 minutes pre workout - loosen joints etc)

Cut out bread, potatoes, sugar, alcohol etc etc

I feel great and noticing strength/veins/muscle gains but stomach makes me look pregnant.

I started a course of instant knockout 4 weeks ago and still no BF difference!

Watching youtube vids all the time but this fat is really getting to me.

Any ideas or tips? I weigh everyday and log food intake.

[Marius_Ursus]

Watching youtube vids all the time but this fat is really getting to me.

wat

Do you keep a food diary? That made all the difference for me.

[wuzupman]

Fasting helps me.

[SuratusBrah]

To much cardio for me. I cut with just diet and use cardio only when I'm sub 10%. My macros are .82 x bodyweight for protein about 60 fats then fill the rest with carbs. According to my tdee. I test for a week then repeat when I stop weight loss lower my cals by 50-100 per day then repeat. Consistensy and my fitness pal your best friends.

[instapaul]

thanks for the replies.

I do log what i eat and keep my diet relatively simple.

I looked into fasting - i only ate between 11am and 7pm - tried for two weeks - nothing!

I used to have six pack but i've had a fat arse for almost 14 years now!

[azeeb]

.
Eat 600-800g of breast per day.

I assume this is chicken breast? That is a lot. Roughly a pound and a half. That's over 1000 calories right there. What else are you eating every day?

Eat less and you will start losing weight.

[acrawlingchaos]

You are not going to "shift" fat. You can lose it or gain it, but not "shift" it.

If you are not losing fat, you are consuming too many calories. If you are not counting and weighing your food, you have no idea how many calories you are eating.

[Jeff987]

That's way too much chicken! My goodness; do you hate it, yet?

Why not move toward a full-rounded diet of about 2,000 calories? Throw in 45 minutes to an hour of cardio daily. Even walking is perfectly fine if you don't want to gasp for air.

IMO, unless you are a "freakishly cut" competitor who needs to watch raisins, enjoy a well-rounded diet. Eat a healthy assortment of fruits, vegetables and meats. Have breads and cheeses - just not too much. Avoid thick, high-calories gravies. Eat whole foods.

Even enjoy a few scoops of ice-cream once a week, or so. It's all okay in balance and moderation. IMO, the process of getting there is far more effective, lasting and fulfilling if you re-learn how to eat like a healthy person. Fad dieting and goofy rules don't work well for most people (including me).

[thelojones]

If you aren't weighing/measuring every speck of food you eat then that's your answer and where you need to start.

Pull out your food diary and give us an idea of what a day of eating looks like for you.

[Chris_T]

IMO, unless you are a "freakishly cut" competitor who needs to watch raisins, enjoy a well-rounded diet.

That's when you know you're next level--when raisins are a cheat meal.

[wesleytimmons41]

like others have pointed out, it's all in your eating, if your weighing and logging everything like you mention, and your staying the same weight, you need to cut out a few hundred calories a day, likely close to 500 to see some quick results.
when im trying to lose weight I typically try to eat 4 meals at 400 cals plus a couple of hundred miscellaneous calories like coffee/tea , and get pretty fast results, like 3.5 lbs a week for a few weeks, then up my cals a bit for a lb or 2 a week weight loss until i get to desired, then go to my maintenance level of aprox 2500 cals.

[BankWalker]

OP, you're not alone. Nobody can shift fat. Fat can't become muscle and muscle can't become fat. If you're not dropping fat you need to eat less.

[CrazyMountain]

If you ever look at the body fat % caliper charts, as you go up in age, it considers a higher bf% based on the same measurements. This is because as we age, we put more fat around our organs. You are seeing the result of years and years of your body adding fat around your organs. you are seeing more muscle definition and veins because your body is burning the fat in your limbs first, and it will burn the fat around your organs last. Nothing you can do about that. It is impossible to spot burn fat. Unfortunately, it is going to take a long gradual path to burning that inner organ/abdominal fat. Don't be discouraged. stick with it. Cut and diet for a while, then gradually add calories and follow a muscle building plan. Then go back to dieting and cutting. The belly will be the last to go, but enjoy the noticeable changes along the way and stay motivated.

[pharmamarketer]

I thought you wrote "**** fat". Lol

[twbranch]

Get one of those divided tupperware plates, the big side should be veggies (green, orange, red veggies), one small side put a 4 oz piece of fish like salmon, and the other small side, fruit or a bean or quinoa. That has worked for me since January. Lost my gut by cutting out bread and sugar. I never ate that much bread and sugar to begin with but I must have ate enough because when I deleted it, my gut went too. Also for breakfast, fisherman's eggs! Sounds like crap but man is it good! I have cottage cheese and fruit for lunch. Supplement with protein balls (homemade) or shakes. I have a simple diet and a rigorous work out but never hungry, always growing. Good luck! Btw, I am 41 and never lifted until January.

[EjnarKolinkar]

Stuck @ 35% bodyfat.

Been going to gym 4 times a week for almost 4 months.
Drink 2 litres a water per day min.
Eat 600-800g of breast per day.
x4 HIIT per week (only 15 minutes pre workout - loosen joints etc)

Cut out bread, potatoes, sugar, alcohol etc etc

I feel great and noticing strength/veins/muscle gains but stomach makes me look pregnant.

I started a course of instant knockout 4 weeks ago and still no BF difference!

Watching youtube vids all the time but this fat is really getting to me.

Any ideas or tips? I weigh everyday and log food intake.

Sure man, probably need to eat less.

Going to have to reduce intake incrementally, watch progress, repeat as needed until you find a sweet spot. DOn't get carried away reducing cals too quickly, you have to have energy to train.





Check this out too:

Emma-Leigh's Calculating Calories and Macronutrients

[hmmmm16417]

If you aren't weighing/measuring every speck of food you eat then that's your answer and where you need to start.

Pull out your food diary and give us an idea of what a day of eating looks like for you.

wat

Do you keep a food diary? That made all the difference for me.

^^this^^ (both above)

you MUST track what you eat ... weigh and measure and count EVERYTHING....no guessing or estimating. THIS INCLUDES DRINKS!


figure out your macros and find your tdee and go from there.

every couple weeks re-evaluate and adjust if you are not losing 1-2 lbs per week.

you need to post the response to these simple questions

have you read the stickies in the nutritional section?
hav eyou been to www.iifym.com ?
how many calories are you eating per day?
how many of those calories are from Protein?
how many from carbs?
how many from fats?

let us know and that will give us more info to work on with you