[dragonbreed504]

Hey Everyone,I could use a little help! I had spinal surgery 4 yrs ago before that I had a 8 pack, after the surgery I had to lay off the crunches and exercise and learn how to walk again,I've accumulated a little pouch.for the past 1yr my diet has been cleaned and my cardio is bike riding since jogging puts too much stress on my lower back and hitting the weights full force. no matter what i do i cant get rid of that fukkin pouch. any suggestions to burn off the stubborn body fat. btw I tried stacker 2 but it has no effect on the bodyfat.

[n88tr]

What are you meals like?

With this pouch, are you cutting?

Also, post your exercises that you do. Amazing that you went through all that, learning to walk. I think this just needs more time for you to get your 6 pack back.

[ZackKnight]

basically start a training log and we can go from there

[dragonbreed504]

Age:32 My Goal is to shred and get rid of the Pouch!!
Weight-168
Height-5'11
Supplements-Creatine,Whey Protein & Legal HGH

Mondays-Morning 1hr workout-chest,shoulders
30 to 45 minutes bike ride
8:30 a.m breakfast-6 eggs-4 whites 2 whole eggs
12:00 p.m Lunch-Caesar Salad
6:00 p.m get home from work 1 hr bike ride
7:30 p.m 2 boiled chicken breast 2 cups sweet potatoes 1 cup steamed Veggies.

Tuesday-Morning 1hr workout-Back & Biceps
30-45 Minutes Bike ride
after workout- 2 scoops of 52g Whey Protein w/4 scoops of ice cream
12:00 p.m Lunch-Caesar Salad
6:00 p.m get home from work 1 hr bike ride
7:30 p.m 2 boiled chicken breast 2 cups sweet potatoes 1 cup steamed Veggies.

Wed-Morning-Triceps,wrist & forearms
30-45 Minutes Bike ride
8:30 a.m breakfast-6 eggs-4 whites 2 whole eggs
12:00 p.m Lunch- Smoothie king stawberry hulk
6:00 p.m get home from work 1 hr bike ride
7:30 p.m 2 boiled chicken breast 2 cups sweet potatoes 1 cup steamed Veggies.

Thurs- Morning-1hr bike ride-Rest from the Weights
8:30 a.m breakfast-6 eggs-4 whites 2 whole eggs
12:00 p.m Lunch- Salad
6:00 p.m get home from work 1 hr bike ride
7:30 p.m 2 boiled chicken breast 2 cups sweet potatoes 1 cup steamed Veggies.

Friday- Morning-1hr Legs & ABS 1hr bike ride
8:30 a.m breakfast-6 eggs-4 whites 2 whole eggs
12:00 p.m Lunch- Salad
6:00 p.m get home from work 1 hr bike ride
7:30 p.m 2 boiled chicken breast 2 cups sweet potatoes 1 cup steamed Veggies.

Saturday-Morning-1hr Chest & Shoulders
30-45 Minutes Bike ride
after workout- 2 scoops of 52g Whey Protein w/4 scoops of ice cream (cant drink milk-lactose intolerant)
12:00 Salad
7:30 p.m-2 Breaded fried chicken breast or homemade shrimp fried rice with butterfly shrimp

Sunday-Rest

[ZackKnight]

from just a quick first skim, I'm going to say you def need more meals

[ZackKnight]

ive got to study, but i'll take a deeper look later man :)

[dragonbreed504]

thanks for the help!

[Demon Knight]

The "pouch" that you're referring to is usually the last bit of bodyfat to go. Honestly, even when I got to 7% I still had a small pouch. To achieve that totally flat stomach, you need to go really low (5% or less).

First, I would start increasing your calories by 200-300kcal per week. You are eating far too little, especially with all this exercising. At 5'9'' 74kg @10%bf, I consume 2800-3000kcal (w/a cheat day) just to maintain my weight. This is with cardio 3 times a week, 2-3 full body workouts and an accountancy job. And I'm an endomorph. And don't be afraid of the carbs. My typical intake is 150g protein, 450g carbs and 70g fat.

Second, cut back on the cardio for now.

Thirdly, about your back, are you able to do any squats or deadlifts (I assume no since jogging hurts you)? If not,do start one or both of them!

Fourthly, creatine is known to cause some water retention so dropping it might help....might.

And finally, what legal HGH are you using?

[dragonbreed504]

Yea I am a little spooked of the carbs. I'm cutting back on the cardio:(. Naw your right because of the surgery I'm unable to dead lift or squat. so I stick to the machines for all leg exercises. the lower back lets me know when I try to push too much. I stopped taking the creatine since your reply. The HGH was Liquid and came from SDI labs.

[BigPoppaSnake]

First, go find a mirror and make sure you are not a kangaroo

Next, check your diet.

Then, do lower ab workouts or kick a punching bag around.

[ZackKnight]

hahahaha damn. If you've got a baby in that pouch you def wanna check out the whole kangaroo thing. You could be like that pregnant man. Tough call man.

just go with what we've said and get back to us

[dragonbreed504]

lol,pouch,gut whatever yall want to call it,It has to go! I'll keep ya posted on the progress,thanks

[irondisciple]

Originally Posted by dragonbreed504