Help me lose my lower belly..

[BigG0rilla]

Hi guys..
First of all my stats:
Weight 155lbs
Height 176cm
Age 17

I have always wanted that 6pack everyone was posing with.. Last summer i went from 167lbs to 155lbs just by doing a deficit.. 1800 cals.. I lost too rapidly but my fat remained almost the same.. The only difference was that my upper abs got visible if i pulled away the fat...

Long story short: i have bulked for 2 month.. Gained 3kg.. I know this is not enuff.. But i wanna feel comfortable.. I have pretty good muscles compared to guys in my class.. I am happy with that...

I tried regular deficit of 500-700 mainly carbs and almost no proteins.. Only from 2-3 eggs a day.. I had no knowledge beore i signed to this site...

Should i try zig zagging? I dont have much to lose actually.. I am so close to my goal and i dont wanna bulk atm due to mu lower abs is aaaaalmost visible if i flex and squeeze enough and pull away the fat..

Please someone help me..

Currently eating 2k calorie(-500) and doiing PHAT which is really tiring..


Txx

EDIT!!:

My macros will be as following:

Protein 200g
Carbs: 200g
Fat: 40-50g

My friend said that 200g+ of carbs are "eating" the abs so they will never show if I eat above 200g... he eats 150g carbs 250g proteins.

Will probably keep following PHAT, but because of its volume which makes me almost puke(i feel the gulp in my throat lol).. I will switch to a 6 day split(Chest and arms.. Back and shoulders.. Legs..) twice per week. Idk if I should do 2 or 3 exercises per muscle group.

BELOW are the pics..

I hate my chest: I work it out a lot but its like a bulk and not spread with a nice form.. When I flex it is very bulky and on the top of my chest, and it is very big looked from the side.. I have a little fat on it, but I hate its form.. :/


Please take time to look at all the pictures below. How many weeks is reasonable? 8-16weeks?

WTF: max 6 pics? I had more..

[matman1813]

Why weren't you eating protein? You probably didn't look much different because you lost as much LBM as fat.

[Thrqne]

You say you been eating almost no protein, which is very dumb if trying to get any gains. What does your current macros look like, what is your current bodyfat, and what does your lifting routine look like? If your macros are not in check you are going to have a real problem seeing your abs because like people say all the time, "Abs are made in the Kitchen".

Also remember you are only 17, so don't kill yourself if you have problems making gains. Also post a picture!

[BigG0rilla]

You say you been eating almost no protein, which is very dumb if trying to get any gains. What does your current macros look like, what is your current bodyfat, and what does your lifting routine look like? If your macros are not in check you are going to have a real problem seeing your abs because like people say all the time, "Abs are made in the Kitchen".

Also remember you are only 17, so don't kill yourself if you have problems making gains. Also post a picture!

I had no knowledge about macros before summer.. I started tracking in august and noticed that my protein intake was about 40g which is too low.. Yeh i lost lots of LBM i noticed but i kinda gained it back now.. Current protein intake is 100-150g .. I try to eat atleast 100. I dont manage to hit 100 without 1 scoop of whey... I need to eat more fish, chicken..
Fat is about 60g and the rest is carbs
I am on my phone so i cant post pic but i will .. Sorry..

I am following PHAT atm. I am still pretty confused about carbs.. They make us fat even though we dont go over maintaince right? Atleast we wont burn the fat.. We remain the same? Or..?

[matman1813]

I am following PHAT atm. I am still pretty confused about carbs.. They make us fat even though we dont go over maintaince right? Atleast we wont burn the fat.. We remain the same? Or..?

The short answer, no. Carbs are good, they give us energy. Nothing really matters outside of total energy balance.

[BigG0rilla]

The short answer, no. Carbs are good, they give us energy. Nothing really matters outside of total energy balance.

I appreciate ur answers man.. Thanks.. But i ave read many articles saying tht the total calorie amount doesnt really matters.. Idk.. I will try to do a deficit with lots of proteins and reevaluate when i stall thx.

[matman1813]

I appreciate ur answers man.. Thanks.. But i ave read many articles saying tht the total calorie amount doesnt really matters.. Idk.. I will try to do a deficit with lots of proteins and reevaluate when i stall thx.

Basically carbs increase the levels of circulating insulin. Insulin does cause your body to store fat, this is why people believe carbs make you fat. However, this is only in the short term. Our bodies go through cycles of storing fat (after a meal) and releasing fat from stores (between meals when we need energy) many times a day. It doesn't matter if those meals have carbs, the people who try to slam carbs fail to mention that many protein sources are more insulinogenic than carbs. So by their thinking you should also cut protein out because it will make you fat, but it doesn't. Because long term energy balance is what matters, if you need the energy that was stored as fat from a previous meal (which you will if you are in a caloric deficit), your body will take the fat right back out.

[BigG0rilla]

Basically carbs increase the levels of circulating insulin. Insulin does cause your body to store fat, this is why people believe carbs make you fat. However, this is only in the short term. Our bodies go through cycles of storing fat (after a meal) and releasing fat from stores (between meals when we need energy) many times a day. It doesn't matter if those meals have carbs, the people who try to slam carbs fail to mention that many protein sources are more insulinogenic than carbs. So by their thinking you should also cut protein out because it will make you fat, but it doesn't. Because long term energy balance is what matters, if you need the energy that was stored as fat from a previous meal (which you will if you are in a caloric deficit), your body will take the fat right back out.

Alright thx. Should I do cardio after a lifting sessions to burn more fat? Or is that bull****?

[matman1813]

Carido is good for increasing your caloric deficit and improving heart health and performance. 15 minutes high intensity post workout is plenty.

[dmacdonal9]

But i ave read many articles saying tht the total calorie amount doesnt really matters..

Anything that says that is wrong.

[BigG0rilla]

BUMP

PICS and macros added. Please help me out.

And thanks to everyone above trying to help me. May need a bit more detailed help with program and macro.. please check the pictures for details and please estimate my BF..

[BigG0rilla]

bump

[cnh57811]

The short answer, no. Carbs are good, they give us energy. Nothing really matters outside of total energy balance.

Basically carbs increase the levels of circulating insulin. Insulin does cause your body to store fat, this is why people believe carbs make you fat. However, this is only in the short term. Our bodies go through cycles of storing fat (after a meal) and releasing fat from stores (between meals when we need energy) many times a day. It doesn't matter if those meals have carbs, the people who try to slam carbs fail to mention that many protein sources are more insulinogenic than carbs. So by their thinking you should also cut protein out because it will make you fat, but it doesn't. Because long term energy balance is what matters, if you need the energy that was stored as fat from a previous meal (which you will if you are in a caloric deficit), your body will take the fat right back out.

Carido is good for increasing your caloric deficit and improving heart health and performance. 15 minutes high intensity post workout is plenty.

Anything that says that is wrong.

bump

What are you bumping for? You were given solid advice already.

[Serpentarius]

time to bulk man, you honestly look emaciated.

3300 calories
160g protein
70g fat
the rest carbs, adjust from there.

[BigG0rilla]

What are you bumping for? You were given solid advice already.

I was bumping cuz of pics

[BigG0rilla]

time to bulk man, you honestly look emaciated.

3300 calories
160g protein
70g fat
the rest carbs, adjust from there.

I know i must bulk, but man I really dont feel comfortable with my current love handles.. I wanna see my abs then clean bulk from there