Subcutanus fat help 9 week out

lightwt44 · May 24, 2014

I cant seem to tighten and get ride of subcutaneous belly fat i have 9 weeks to go before first show every were els looks good but my belly help

Maintenance Man · May 24, 2014

Maybe give some insight to your diet and we can start from there?

NbleSavage · May 24, 2014

Maintenance Man said:
Maybe give some insight to your diet and we can start from there?

What MM said. Time to start reducing sodium intake (if applicable) and switch to extremely lean proteins.

lightwt44 · May 25, 2014

Well im eating 153 g protein split into 5 meals 102 g carb 70 g fats i eat chicken brst Lean ground beef 98% lean fish i wt 129 4"11 44 yr female i do cardio 5 days a week fasted and work out 5-6 wt training im on 10mg var doctor prescribed DHEA 3mg and test gel 15 mg what am i not doing

NbleSavage · May 25, 2014

lightwt44 said:
Well im eating 153 g protein split into 5 meals 102 g carb 70 g fats i eat chicken brst Lean ground beef 98% lean fish i wt 129 4"11 44 yr female i do cardio 5 days a week fasted and work out 5-6 wt training im on 10mg var doctor prescribed DHEA 3mg and test gel 15 mg what am i not doing

How many total cals is that? I calculated a TDEE for you at around 1700 cals per day. You may need to further restrict your carbs ahead of your show (adjusting with fat intake of course). Here's an example based upon the attributes you spoke of (age, height, weight):

1793 kcal Daily Calorie Intake
25 g Carbohydrates (6%, 100 kcal)
109 g Protein (24%, 436 kcal)
140 g Fat (70%, 1257 kcal)

lightwt44 · May 25, 2014

Im consuming 1683 Cal a day and eating more protein hundred and 53 g do to the fact that I'm taking bar and I'm still lifting heavy for my height and weight will I lose muscle if I lessen the protein

lightwt44 · May 25, 2014

Typo i meant var

lightwt44 · May 25, 2014

I still look and feel soft

NbleSavage · May 25, 2014

If you're on-cycle then I'd keep your protein high and slowly start reducing your carbs until you peak. Shoot for 10% per week reduction if you're 9 weeks out. Reassess on a weekly basis. You should see some fat / water loss each week.

jennerrator · May 25, 2014

lightwt, I don't understand how you are still soft at this point? I don't even compete and I'm pretty solid even without being diet strict and hardly any cardio.

Something seems out of whack, what is your training like, can you post one week of your training..reps, sets and weight you are doing including cardio?

lightwt44 · May 25, 2014

Since my trainer dose that i know i do volume tempo drop sets super sets 5 days a week cardio 45min fasted 5 days a week

lightwt44 · May 25, 2014

I was an over wt girl i was 38% body fat before im 19 % now i think my skin is trying to catch up with my loss do t know

TheLupinator · May 25, 2014

Minimum fat intake is ~20% - you still have room to drop an easy 10 grams there

At your LBM (lower than 125lbs) you can drop protein to 125g - that's plenty

10mg of var and lifting heavy will retain muscle

The fasted cardio, that's with BCAAs?

The above reductions will lower cals by 230 cals - I'd start there

truth is if you're not losing weight you're eating too many net cals (In - Out)

IMO best option is to lower cals
2nd raise training intensity (not volume)
3rd raise dosages

TheLupinator · May 25, 2014

lightwt44 said:
I was an over wt girl i was 38% body fat before im 19 % now i think my skin is trying to catch up with my loss do t know

How fast did you lose the weight? I personally went from almost 30% bf to single digits so I know about the loose skin.

I also know that the skin tightens when there is no fat under it (don't ask me why). It wasn't until I was 10% that my skin didn't look stretched. My guess you would need to drop to 15% to get to a female equivalent %bf with the very little stomach fat.. the skin will tighten tho

lightwt44 · May 25, 2014

Not fast 8 mouth i just still see superficial fat on the skin where you see bumping subcutaneous fat on your ab

Joliver · May 25, 2014

No expert here, but HGH tightens and thickens skin.

lightwt44 · May 25, 2014

I cant get expensive

TheLupinator · May 25, 2014

lightwt44 said:
Not fast 8 mouth i just still see superficial fat on the skin where you see bumping subcutaneous fat on your ab

Honestly you gotta dig in and drop some more fat for it to tighten. Lower your cals. I know I was eating less than you are now when I hit single digit %bf and I had more LBM and was 100% natural (but my 20yo natty test levels prolly didn't hurt)

lightwt44 · May 25, 2014

Thanks ill do that

jennerrator · May 26, 2014

I'm still not convinced it's your diet, I believe it' more your actual weight training but you can lower your calories and see if that helps, as for upping your doses, that's not going to do anything.

The harder/heavy you train, the more fat you burn even after your training session.

Subcutanus fat help 9 week out

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