PDA

View Full Version : Slight Belly fat....



fkjr2
04-27-2007, 09:27 AM
I am trying to build muscle while minimize added weight gain from fat.

I watch every gram/calorie and lift 3-4 times, cardio 4 times per week.

My stats:

171 lbs
9.5 % BF

Cals - 2500-2700 per day
Protein - 250-270 grams per day
Carbs - 150-170 grams per day
Fats - 70-80 grams per day

Foods:
Oatmeal, canadaian bacon, almonds
Chicken breast, salad, olive oil
Lean meats, veggies, yams
Whey, milk
(fairly standard diet throughout week)
(One cheat day every 2 weeks)

Supps:
Size on
Shotgun
Xtend BCAA
Multi
Whey
Casein - at night with Natural PB
Super Omega Fish Oils
ZMA

Now, I am starting to see some belly fat - front lower section - that I didnt have last month. The only thing I can think of that I changed was the addition of the natural PB with the Casein at bedtime (1 tbsp) - could this be adding to my belly fat?

I am staying within my calorie requirements per day and sometimes less than that so thats why I am a bit puzzled.

I am getting more muscle and have seen great results but I want to get rid of the slight belly fat on my lower abs.

Perhaps more cardio?

Any ideas?

jdominic6
04-27-2007, 09:31 AM
how much Pb at before bed?

1 Tbsp is not rounded but flat all the way across the spoon.

EDIT: If you aren't measuring correctly you may be adding 200 - 300 cals unsuspectingly which might be your prob.

fkjr2
04-27-2007, 09:37 AM
how much Pb at before bed?

1 Tbsp is not rounded but flat all the way across the spoon.

well sorta halfway rounded..

jdominic6
04-27-2007, 09:39 AM
When i first started with pnut butter before bed I was doing it wrong and was eating way too much. Just spoon some out and scrape the top of the Table spoon over the edge of the jar and your set.

fkjr2
04-27-2007, 09:39 AM
how much Pb at before bed?

1 Tbsp is not rounded but flat all the way across the spoon.

EDIT: If you aren't measuring correctly you may be adding 200 - 300 cals unsuspectingly which might be your prob.

from my estimations - I get about 100-125 cals from that 1 tbsp which is well in the range of my daily cal requirements anyway.

EYE FOR DETAIL
04-27-2007, 09:39 AM
your calorie intake is high for your body weight.... take in 12-13 grams
per bodyweight @171=2223 calories daily - 500 to lose weight=1723
i would start at 2400 calories and adjust from there. what are your
daily macros? adjusting your diet is the key..

ItTakesTime
04-27-2007, 09:39 AM
Depends on how sensitive you are to pb and fats. I am very sensitive hence why I only have them as snacks during the day and post workout. Where they can be used for energy. If I take them at night it just doesn't work out for me.

slaydox
04-27-2007, 09:56 AM
your calorie intake is high for your body weight.... take in 12-13 grams
per bodyweight @171=2223 calories daily - 500 to lose weight=1723
i would start at 2400 calories and adjust from there. what are your
daily macros? adjusting your diet is the key..

I have to dissagree, I eat 2400 calories aday on a 200 calorie surplus bulk.
He could easily be up there. I dont like the whole "multiply your weight by this number" thing, Find your BMR using the harris benadict formula and then multiply that by your activity factor.

fkjr2
04-27-2007, 09:59 AM
your calorie intake is high for your body weight.... take in 12-13 grams
per bodyweight @171=2223 calories daily - 500 to lose weight=1723
i would start at 2400 calories and adjust from there. what are your
daily macros? adjusting your diet is the key..

I'm not really trying to loose weight, just trying to maintain while adding lean muscle.

I listed my stats/food intake....how do I get my macros again?

slaydox
04-27-2007, 10:00 AM
I'm not really trying to loose weight, just trying to maintain while adding lean muscle.

I listed my stats/food intake....how do I get my macros again?

Usually everyone follows 40-40-20
40% protein, 40% carbs and 20% fat.

ItTakesTime
04-27-2007, 10:05 AM
^^agreed. I follow 50%p, 30%c, 20%f

fkjr2
04-27-2007, 10:10 AM
Usually everyone follows 40-40-20
40% protein, 40% carbs and 20% fat.

oh of course sorry - its 40, 30, 30

EYE FOR DETAIL
04-27-2007, 10:36 AM
ok then start at 2400cals
40-40-20
65-30-5
30-5-65
what ever macro you choose stick to it for at least 10 wks
drink at least 1 gal h2o daily
flax seed oil
workout hard..keep log
add 50-100 cal a week...adjust as needed

fkjr2
04-27-2007, 10:40 AM
ok then start at 2400cals
40-40-20
65-30-5
30-5-65
what ever macro you choose stick to it for at least 10 wks
drink at least 1 gal h2o daily
flax seed oil
workout hard..keep log
add 50-100 cal a week...adjust as needed

ok will do- for what its worth, I drink 1-1/5 gals h2o a day- I always have for years - I am addicted!
So is the PB at night ok?

thanks!

ItTakesTime
04-27-2007, 10:42 AM
Yes, PB at night is good.

EYE FOR DETAIL
04-27-2007, 10:45 AM
yea in moderation

ItTakesTime
04-27-2007, 10:46 AM
^^right, sorry left that out.

fkjr2
04-27-2007, 11:20 AM
thanks guys

fkjr2
04-27-2007, 11:24 AM
one of the problems with staying within the 2400 cals mark is that Size on and NO Shotgun have like 300 cals alone, then add my foods, etc - I do count ALL foods and supps within my cal requirements so I am being very strict about it.