Out damn body fat, out!

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    Dec 01, 2010 1:19 AM GMT

    I work out 5x a week.
    Two of those work outs are cardio (30mins interval/circuit style with a PT), and I do 5minutes HIIT at the end of my weight session (45minutes) on two of the other days.

    I eat a very diverse but healthy diet - no junk food and minimal processed food. My daily calories do vary a bit - between about 1300 and 1900 (I'm only 5ft and weigh 120lbs).

    I'm not overweight by any stretch of the imagination and am generally happy with my body - but I've got the good old spot of fat on the belly, and I want it off. I'm not aspiring for rippling hard-as six pack, but just some basic ab definition.

    What do you all think? Do I need to up the cardio - start riding to work or something? Or is the diet? And if so - what do I need to *do* with the diet?

    I don't want to shift/drop my weight.. just want to shred the body fat.

    Any and all advice appreciated.. and if you need more information from me in order to be able to provide said advice, just ask.
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    Dec 01, 2010 2:13 AM GMT
    I feel your pain man. When I am on a strict diet and load up on cardio, I end up with ab definition but lose muscle bulk and end up looking thin. If I lighten up on the cardio and eat more calories, I end up with a lot of muscle bulk/beefy but poorly defined abs. Can't seem to find a happy medium myself. My preferred body type is muscular/beefy with some quality ab definition. Oh well, guess you can't have it all.
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    Dec 01, 2010 5:34 AM GMT
    There are some veteran RJ'ers who will take this on and give you some good advice.
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    Dec 01, 2010 6:23 AM GMT
    I'm no expert in nutrition. Right now I'm doing 2 week length experiments on the effects on changing my protein/fat/carb ratios and how it affects my body. So far I've dropped 20 lbs. in about 2 months by slashing calories and taking a month off alcohol. I aimed for a 700 calorie deficit based on this calculator which is aggressive:


    After finding my caloric deficit baseline, I proceeded to do a high protein, high good fat, with some non-starchy vegetables during the week. I found that eating good nuts helped me get through the day. I made sure to portion my nuts to the equivalent of about 6 almonds, and usually a blend of roasted unsalted blend of the following nuts that I keep in a mason jar on my counter so it's always accessible, and the nuts don't get boring.

    sunflower seeds

    Right now I'm carb cycling which is working for me. I've initially experimented with cycles that are 7 days (5 days low, 2 days moderate in time for the weekend)

    Now I'm testing cycles that are 24 hours (morning afternoon low carbs, some starchy carbs & greens in the real meal after a workout.)

    Not all these things work for everyone because everyone's body functions differently. I think it's worth experimenting nutritional strategies for a good periods.

    Also I eat a primarily Paleo diet though not strict.

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    Dec 01, 2010 6:32 AM GMT
    I was going to say that I'm in the same boat. Damn fat. icon_confused.gif

    But I was told that carb cycling and keto diets work wonders. I haven't tried it for myself, so you can ignore that advice if you want.

    However, if you ever feel like complete shit after working out or you become super tired under normal circumstances, you may want to simply halt working out all together and take a week or two off. I've hit that wall before and it's not fun.