Post: #1

I'm a slim guy, but seem to store just about all my fat in my lower abs and low back area. I workout 3x/week, and eat relatively healthy.

I'm reluctant to cut back on calories because I need to fuel the workouts and I really don't want to lose the bit of muscle I have.

Suggestions? Would especially like to hear from guys 30+ (b/c it gets harder as you get older) or guys who have successfully trimmed the fat in this area. I'm not looking to get chiseled abs, just enough to eliminate the sight of the roll when wearing a tight t-shirt.

Post: #2

Check out this series of posts on the Predetor Diet at Chaos and Pain (NSFW!)

http://chaosandpain.blogspot.co.uk/2012/...-shit.html

It's pretty simple. Basically eat a ton of calories and protein, but keep the carbs below 50 grams or so per day. This'll put your body into ketosis, which helps you burn fat. However, as long as your keeping your protein and calorie count high enough for your body, you can still make gains in the gym. One day a week you have a rampage day, where you pound a bunch of carbs (600-800 grams)over the course of the day. The purpose of the rampage day is because extended periods of ketosis have been found to be detrimental to muscle building.

I have gotten good results with this approach. Lost the last 10 stubborn pounds of fat separating me from a six pack over the course of a month while still increasing my lifts in the gym. Typical daily consumption is about 4400 calories, 300 grams of protein, and sub 50 carbs.

Post: #3

(06-24-2012 03:51 PM)Laser Wrote:  I have gotten good results with this approach. Lost the last 10 stubborn pounds of fat separating me from a six pack over the course of a month while still increasing my lifts in the gym. Typical daily consumption is about 4400 calories, 300 grams of protein, and sub 50 carbs.

Can you describe a typical day's meals? I'm having a hard time imagining how someone can consume 4400 calories and 300g of protein while staying under 50g carbs.

Did you maintain this diet after shedding that last 10lbs?

Post: #4

(06-24-2012 04:36 PM)assman Wrote:  

(06-24-2012 03:51 PM)Laser Wrote:  I have gotten good results with this approach. Lost the last 10 stubborn pounds of fat separating me from a six pack over the course of a month while still increasing my lifts in the gym. Typical daily consumption is about 4400 calories, 300 grams of protein, and sub 50 carbs.

Can you describe a typical day's meals? I'm having a hard time imagining how someone can consume 4400 calories and 300g of protein while staying under 50g carbs.

Did you maintain this diet after shedding that last 10lbs?

Breakfast - protein shake + double cream for extra calories = 400 calories total, 50 grams protein
Midmorning - Shake
Lunch = 1 pound of meat, vegetables = Approx. 120 grams of protein, approx 1,000 calories
2 more shakes throughout the afternoon/evening
Dinner = 1 pound of meat, vegetables
Just before bed = Shake

Total 5 shakes + 2 meals = 4,000 calories, 400 grams protein.

I've only recently just finished cutting the 10 pounds, so I've been adding back carbs into my diet and calibrating how much I can have while still maintaining a six pack given the level of activity in my lifestyle. I'm still following the overall structure though, w/ 6 days of fairly low carb dieting and 1 day of rampaging.

Post: #5

Thanks. The shakes make sense for helping achieve that nutrient mix (I was expecting jaw strengthening and taste-bud numbing amounts of chicken breast), plus a lot easier than solid food for frequent feedings.