I am 5 8" and 155lbs (should be around 10-11%bf) and I have got back in shape from last summer. Now it's been a few months I've hit the gym (i do 4 times a week) and I have got ok/good results. The only thing that is obsessing me is the abs! I have a "shy" 4 pack, they're slowly improving.... I haven't got a lot of body fat, but it's almost all concentrated under the belly button area, and it seems like it's never going away from there! I'm getting crazy!
So I wanted to ask you if I am doing something wrong!
I do cardio 25 min before workout and 25 min after workout (treadmill / biky) at a moderately high pace (I burn around 200 kcal in 25 min on the bike, can't remember on the treadmill).
I never counted calories before but with all the formulas you find to calculate your maintenance level, i got 2700 which i've been told is too much for me (given my stats).
I wanna get rid of that last bit of fat on the stomach and finally get a 6 pack to show !
What do you think my diet should be like? How many calories should I have for cutting? When I though I needed to stay around 2200 for cutting I wrote my daily intake and it came out that I was eating around 1600-1700kcal and I even though I was eating much!
But if my maintenance level was really at 2700 I should have virtually no fat now being almost 1000kcal in deficit every day!
I have whey protein i can use to substitute some food (for what concerns protein source) cause I'm on a strict budget for the food.
My general day is:
- Organic Oats or (muesly with nuts, pieces of dried apples and raisins): 40-50gr
semi skimmed milk 0.5% or yogurt 1.5 or 3% fat (to eat with the muesly / oats)
- 2 protein pancakes (egg whites, oats, proteins powder, little milk). I added this cause I thought it'd be too few calories at the end of the day if I didn't have this.
Protein shake (1 scoop ON)
100-150gr pasta with 120-150 homemade ragł (meat sauce, with carrots, onions, celary, cucumber, peppers, and some extravirgin olive oil).
Salad with tomatoes, tuna, mais, pieces of chicken breast (I though about this for when i go back to college in september)
Pre work out shake (ON protein q scoop+ 30gr oats)
post workout shake (ON protein 1 scoop)
Chicken (100-150gr) + brown rice + beans + veggies (sometime sweet potatoes (2) instead of rice)
Bedtime snack (sometimes)
Casein 1 scoop.
I'm looking forward to hear from you guys!