[n88tr]

I'm getting really obsessed with the fat on my body. I'm doing cardio, eating good and still lifting weights, but with less reps and more weight.

I remember knocking out, losing a ton of weight when I was really overweight but now those last 15 lb [might be less but it looks like 10-15 to me] are very hard for me to get off. What is the deal... do I need to just work the hell out of cardio, lots of HIIT is the answer?

Don't be pissed but I'm more concerned about fat than muscle right now. If I could drop the 15 and potentially bad, lose 5 lb muscle, I'd do it in a second. I know people say to lose fat slowly as to not lose muscle, but I'm completely centered on my fat. I mean, I do work the **** out of my weight training days doing bis, chest, lower, delts, etc but when I go till failure, about 1/3 of the time, I still look at the fat on my body and I feel miserable.

[GRAVESY079]

Diet is the true key to success. Working out with weights and cardio will do wonders when overweight but the more you drop the more it is going to boil down to your diet and not so much cardio anymore to continue the losing streak.

[n88tr]

I have little or no sugar in my diet. I do have some in my oatmeal but next time I go to the store I'll look for some low or nil in sugar.

My proteins are on target, I get 200 g each day.

I take supps, multivitamins, CLA and other pills.

I do HIIT often, 3-4x a week with LI 5-6 a day, sometimes the two overlap.

My diet is clean, see my logs, the only flaw that sometimes, rarely, occurs is I miss a meal time but I try very hard not to miss any.

What should my carbs be?

[Zack]

Are you bulking?

If you're bulking then you're definitely going to have some fat either way

If you're cutting you need to def rethink ur diet

[n88tr]

Honestly, I work like I'm bulking but I eat like I'm cutting. I'm all ****ed up, really.

But say I wanted to cut, what's amiss in my diet? I value your opinion very much.

[Zack]

your protein is all ****ed up. ur diet is set up for a bulk.

1.5 to 1.8g of protein
1 to 2g of carbs
.2 to .3g of fat

25% of carbs in the morning
20% pre-workout
25% post-workout
30% spread throughout the day

Do HIIT like you have been.

Take shorter rest periods in your training and keep the intensity high

[n88tr]

Originally Posted by ZackKnight

your protein is all ****ed up. ur diet is set up for a bulk.

1.5 to 1.8g of protein
1 to 2g of carbs
.2 to .3g of fat

25% of carbs in the morning
20% pre-workout
25% post-workout
30% spread throughout the day

Do HIIT like you have been.

Take shorter rest periods in your training and keep the intensity high

Those numbers are per lb right?

I guess I'm gonna need to get a scale or measure out my carbs.

[Zack]

yeah they're per lb.

you can just go to Calorie Chart - Foods Sorted Alphabetically

and you'll figure it out

[Tall HardGainer]

yeah, def not getting enough protein in, when cutting you are going to want to watch the amount of carbs you are taking in, especially towards the end, because it gets harder and harder to lose the last bit of weight. Zack said it really well, make sure you are getting in complex carbs throughout the day, and make sure you limit the amount of carbs you are taking in at night. Also, your training low reps and multiple sets? A majority of the time people will go to higher reps and moderate sets, so something like 10-15 reps for 5 sets and so forth, if your worried about strength what I have been doing at it has been working great is this: 2 sets of 15 reps warmup, then do 12, 10, 8, 6, 4 reps there after constantly increasing weight. Also try to incorporate super sets into your training, you are going to want to keep your heart rate going and by doing some cardio after your workout you will be able to burn more calories, especially since your heart rate is already up, not to mention you will be burn a bit more fat in the area you trained that day. Also, make sure you are training your abs around 2-3 times a week, this will help make sure you are burning calories in the ab region, stick with very high reps here and don't go too too heavy, you don't want your abs sticking out like a gut.