Calories intake issue ( New here)

[Enzo8630]

Hello, I'm new here, and new in working out,

My name's is Lorenzo, sorry for my spell or grams errors, but my main language is Italian, but I do live in USA, Miami,
been trying to work on my ABS but still can't loose the belly fat, have no clue why, I have tried everything, eating less calories, (1500, I'm now on 2200ish is it to much?), eating clean, chicken a lot veggie, whole wheat, oatmeal, peanuts and peanuts butter(in moderation),cheese, fruit, red meat etc., any suggestion? I work for now in a fishing american vessel, so can't really lift weight much, but I would like to cut to 8% of fat from 15% and than once back inland (4 months start lifting heavy), I been doing Cardio, but looked like I burned more muscle than fat unfortunately, any suggest to burn this damn jelly ? especially loverhandle?

Thank in advance.... Lorenzo.

[pinggolfer96]

Hello, I'm new here, and new in working out,

My name's is Lorenzo, sorry for my spell or grams errors, but my main language is Italian, but I do live in USA, Miami,
been trying to work on my ABS but still can't loose the belly fat, have no clue why, I have tried everything, eating less calories, (1500, I'm now on 2200ish is it to much?), eating clean, chicken a lot veggie, whole wheat, oatmeal, peanuts and peanuts butter(in moderation),cheese, fruit, red meat etc., any suggestion? I work for now in a fishing american vessel, so can't really lift weight much, but I would like to cut to 8% of fat from 15% and than once back inland (4 months start lifting heavy), I been doing Cardio, but looked like I burned more muscle than fat unfortunately, any suggest to burn this damn jelly ? especially loverhandle?

Thank in advance.... Lorenzo.

I bolded everything thats wrong with this post, just to be blunt and help you out.
dont focus on spot reducing fat from abs, fat loss is linear and determined on body. fat will be lost everywhere. also, having the goal of just losing from your abs is a bad motive, you also might not even have good muscular composition for that.

is 2200 cals too much? we don't know, its your body and your tdee. if you're not losing then yes and vice versa.

"eating clean" doesn't make a difference. you can be fat AF eating "healthy" food. cals in vs. cals out.

you can't lift much weights but you're in a deficit, and doing cardio, of course you'll lose fat, but theres your reason for losing muscle as well. look at a marathon/ long distance runners body compared to a track athlete.

try and do body weight exercises for now. why are you cutting and doing cardio on a boat? whats your reasoning??

[Enzo8630]

I bolded everything thats wrong with this post, just to be blunt and help you out.
dont focus on spot reducing fat from abs, fat loss is linear and determined on body. fat will be lost everywhere. also, having the goal of just losing from your abs is a bad motive, you also might not even have good muscular composition for that.

is 2200 cals too much? we don't know, its your body and your tdee. if you're not losing then yes and vice versa.

"eating clean" doesn't make a difference. you can be fat AF eating "healthy" food. cals in vs. cals out.

you can't lift much weights but you're in a deficit, and doing cardio, of course you'll lose fat, but theres your reason for losing muscle as well. look at a marathon/ long distance runners body compared to a track athlete.

try and do body weight exercises for now. why are you cutting and doing cardio on a boat? whats your reasoning??

Thanks for the reply, I wanna cut now in the boat because, I don't move much, so jogging or even walking on the deck make me feel good, and the food is not much, not even close what I use to eat back home. And there is no weight, so I thought was good opportunity to lean a little

[WestonWright]

There could be a few things that might be stopping you from losing body fat. Consider:

- You need to have protein as your highest macro. Meaning, protein intake should be very high, even if you're not exercising. Make sure you're getting enough (maybe 200 grams or more).

- You might need to drop calories even under 1500, because you're not exercising your body might not be using your fat stores even at 1500.

- If you've been in a deficit for a few weeks, your body could have 'got used to it', meaning you should try 'refeeding'. So eat more calories on one day per fortnight, but keep the deficit for every other day.

- Peanuts, cheese and fruit can contain a lot of calories for their size. If you're struggling and getting too hungry under 1500, try swapping these for a lean meat, or veggies.

Let me know if there's anything you want me to expand on.

[Enzo8630]

There could be a few things that might be stopping you from losing body fat. Consider:

- You need to have protein as your highest macro. Meaning, protein intake should be very high, even if you're not exercising. Make sure you're getting enough (maybe 200 grams or more).

- You might need to drop calories even under 1500, because you're not exercising your body might not be using your fat stores even at 1500.

- If you've been in a deficit for a few weeks, your body could have 'got used to it', meaning you should try 'refeeding'. So eat more calories on one day per fortnight, but keep the deficit for every other day.

- Peanuts, cheese and fruit can contain a lot of calories for their size. If you're struggling and getting too hungry under 1500, try swapping these for a lean meat, or veggies.

Let me know if there's anything you want me to expand on.

Thank man, I will def. do this, I use WHEY isolate, and I drink about 2 scoop and half a day, and proteins on food, I think I'm good on proteins, and I will try 1500 maybe 5 days a week, and like 2200 2 days, I will post an update next time I'm in port, since no internet in the boat, and what you think about HIIT? or just low impact like walking or jogging?

[WestonWright]

Thank man, I will def. do this, I use WHEY isolate, and I drink about 2 scoop and half a day, and proteins on food, I think I'm good on proteins, and I will try 1500 maybe 5 days a week, and like 2200 2 days, I will post an update next time I'm in port, since no internet in the boat, and what you think about HIIT? or just low impact like walking or jogging?

If you can, perhaps even try for just 1 day with the 2200. But I understand it can be really hard when you are hungry!
Yep HIIT can be excellent, so long as your diet is solid. Plus you save a lot of time! 15 - 30 minutes per day should be plenty if it's HIIT, otherwise you might find yourself too hungry.

[dipatel13]

There could be a few things that might be stopping you from losing body fat. Consider:

- You need to have protein as your highest macro. Meaning, protein intake should be very high, even if you're not exercising. Make sure you're getting enough (maybe 200 grams or more).

- You might need to drop calories even under 1500, because you're not exercising your body might not be using your fat stores even at 1500.

- If you've been in a deficit for a few weeks, your body could have 'got used to it', meaning you should try 'refeeding'. So eat more calories on one day per fortnight, but keep the deficit for every other day.


Let me know if there's anything you want me to expand on.

-You don't know his stats, how can you recommend 200g+ of protein?

-That's not how the body works.

-Again that's not how the body works.

[Enzo8630]

If you can, perhaps even try for just 1 day with the 2200. But I understand it can be really hard when you are hungry!
Yep HIIT can be excellent, so long as your diet is solid. Plus you save a lot of time! 15 - 30 minutes per day should be plenty if it's HIIT, otherwise you might find yourself too hungry.

Thanks for all your advice, and yes, when I tried 1500 for 2 or 3 weeks on the boat, I end up binge eating ahahah 3500+ calories in 1 day(in peanuts and sweet stuff), but I will try hit 1500 for 5 day and 1800 to 2000 for 2 days (days where I workout more) will try to do this, with 15 min HIIT per day. Let's see, Thanks again 4 your help.

[Enzo8630]

-You don't know his stats, how can you recommend 200g+ of protein?

-That's not how the body works.

-Again that's not how the body works.

Proteins never hurt right? I think I'm about 100g 120g of proteins, with 120g carbs, not sure about the fat. I'm completely ignorant in this, but I'm reading a lot books about, and getting more info. It's really interesting how our body works.

[gbullock32]

Proteins never hurt right? I think I'm about 100g 120g of proteins, with 120g carbs, not sure about the fat. I'm completely ignorant in this, but I'm reading a lot books about, and getting more info. It's really interesting how our body works.

.4g of fat per pound for health and optimal hormone functions.