Need Help

[ATP2630]

I’m 43 yo, 6’4 and 210lbs, I would estimate body fat to be around 20-25%, I do resistance training 3 days a week (large compound movements, normally 3 sets of 8-10), I also do HIIT training twice a week and swim almost every day post workout. I’ve been eating clean for the last few weeks (probably 6 - chicken breast, brown rice, veggies, yoghurt, etc) but have always had a good diet (no junk food at all, no sugary foods, drinks, etc), I drink alcohol on weekends (nothing Mon - Thurs) but nothing major, my issue is that I cannot shed any belly fat whatsoever, I had a very intense week this week training twice a day but by the end of the week my waist has ballooned massively. I get good sleep and have high libido so wondering what the problem could be. Is my body reacting to the sudden very intense training and cut in calories? Any help appreciated.

[TolerantLactose]

have always had a good diet (no junk food at all, no sugary foods, drinks, etc),

If you're far from the weight you want to be, your diet is not good. However much you're eating (you didn't say), eat less.

[xsquid99]

Eating "Clean" is not a term that has any real meaning when it comes to fat loss. You can eat nothing but Twinkies and lose belly fat as long as you don't eat too many of them. Point is, "clean" does not mean you're in calorie deficit. Any if you're not losing any weight, then you're taking in too many calories on a weekly basis.

[raghatatepiyush]

You might not be in a calorie deficit. Check TDEE and quantify your diet to be 300-400kcal on deficit each day.

Also, remember the tendency of the body is to lose the fat "FIRST IN LAST OUT" i.e if fat accumulates first on the belly buttocks, thighs etc. then probably those places are the last ones to give away the fat.

Spot Reduction is a myth too.. So in order for body to reduce the FILO(First In Last Out) fat, one needs to be consistent enough for a longer period.

BE CONSISTENT and the result will show soon !!!

[latverian41]

You might not be on calorie deficit. Check TDEE and quantify your diet to be 300-400kcal on deficit each day.

Also, remember tendency of body is to loose the fat "FIRST IN LAST OUT" i.e if fat accumulates first on the belly buttocks, thighs etc. then probably those places are the last ones to give away the fat.

BE CONSISTENT and result will show soon !!!

This!

[SuicideGripMe]

Sounds like you are mistaking clean eating for deficit. In order to really shred, you need to count those calories daily and weekly. I knew a guy who couldn't lose weight and was eating super clean... but his portions were out of whack. Additionally, a weekend splurge of calories could mess up your weekly deficit.

[faithbrah]

When you think about the definition of clean eating, it’s kind of nebulous. Are we talking about unprocessed foods? Because whey protein is very processed, but it’s not bad for you—it’s very good for you. So, when we say ‘clean eating,’ it’s kind of a phrase that we throw around, but really don’t understand.

- Omar Isuf