[n88tr]

I eat healthy, take supplements and vitamins, do cardio 5-6 times a week [usually 1 to 2 miles of jogging/running] and I still have a lot of trouble getting to a weight I want. I am 6'5" and 204, but most of my "excessive" weight is around my middle section. I figure I want to lose 10 more pounds.

I hear it gets harder and harder to lose those "vanity" pounds as you get leaner, but is there anything else I can incorporate into my routine to lose more weight?

Thanks.

[justlift32]

post your diet, and we'll see how on it is.

and IMO, at 6'5'' 204 you should not be cutting. sounds to me like you should be bulking.

[Thomas_Rivera]

Kinda have to disagree with you there a little Just. If he's at a high bf he should cut down body fat, helps for a more effective bulk in the long run.

But if his body fat isn't high then I agree :)

[deeturnerjr72]

Yeah that mid section area is usually the very last and hardest area to get trimmed up. For males thats the first area that starts to collect fat, and the last to get rid of it. I agree we need a pretty elaborate breakdown of your routine and diet to see what might need tweaking.

[monkeybiker]

You need to be recording how many calories you eat each day and start to reduce it. Aim to loose 1-2 lbs a week, that way you should reduce the risk of loosing muscle.

[n88tr]

I've been avoiding all unnatural foods and I try to cook a lot of my food. Brown rice and chicken is my main meal, I mix in some chopped carrots, celery, brocholli and radishes. I eat some chicken with every meal, and sometimes take a whey protein shake [tastes like crap] after my workouts. And at every meal I have 2 pills: my flax/omega 3 combo pill, and my "once a day" multivitamin.

Since I used to be quite overweight just a year ago [I've lost over 100 lbs], it's hard for me to start having smaller meals multiple times throughout the day; it's just the idea of eating more [even though its less] that scares me, like I'll mess it up and gain more weight.

I do upper body [chest, arms, bicep, tricep] on monday, thursday.

I do lower body [hamstrings, calves, butt] on tuesday, friday, sunday.

I do others [lats, traps, back] usually I mix a little in on the other days when I do upper or lower.

I'm working with a PT at my university to get a plan for which days to work each body part [workout schedule].

In terms of workouts, should I be concentrating on abs a bit more because of the little fat on my stomach, or just keep working hard on the cardio? I don't know if ab workouts will help lose fat or is it only for ab definition once you have a flat stomach?

[deeturnerjr72]

Yeah ab exercises will just build your abs, not cut the fat. You can only loose overall BF%. YOu cant really burn fat from a specific region.
Unless you have lipo done, LOL!
I guess if you do abs exercises quickly and intense enough it could be considered cardio and burn overall fat while building your abs.
Youve done a good job loosing all that weight. This is going to be the hardest part loosing that last little bit to get a good cut.
Your diet sounds good, but how many calories are you at? What is your macro breakdown? Really important to get the macro balanced and your calories under maintenance. Like someone stated 1-2lbs a week is good weight loss for keeping muscle mass. Your metabolism has probably changed quite a bit since youve lost all that weight too. You will loose it, its just a matter of fine tuning diet and getting your exercises to the right intensity to finish that last little bit of fat.

[justlift32]

Originally Posted by Thomas_Rivera

Kinda have to disagree with you there a little Just. If he's at a high bf he should cut down body fat, helps for a more effective bulk in the long run.

But if his body fat isn't high then I agree :)

i agree as well thomas. just that if its a tiny bit of fat, its no big deal IMO.

[Thomas_Rivera]

And where is the shoulder training?! When you do start bulking you might want to change your style of weightlifting. Personal trainers are good to guide you in cardio and circuit training, but when you get to bulking your going to have to cater the routine to how your body reacts.

You really do need to post more information before we can suggest anything.

[cook82]

FYI "ORGANIC" food tends to be high in carbs because they use real sugar in their products in stead of synthesized products like splenda. and that "sometime take a whey shake " should be changed to "ALWAYS take a pre and post workout shake". your body needs the uptake of protein before your workout, after your workout you are actually in a catabolic state so you need protein then along with some simple carbs

[n88tr]

I believe I have my workout plans set, machines to use, reps, sets, etc but when should I do my routine? I hear 3 times for upper body per week is the golden rule. What do you think about this? I work out my lower every other day, giving 24 hours rest for it.

[justlift32]

bro, from the looks of what you just said you should post your split/workout, so we can just make sure it will be the best it can be.