In the past I have never really paid too much attention to nutrition other than to make sure I get enough protein, my philosophy was always just to eat as much as I could. Now I'm getting older I can't do this because the fat is sticking.
My aim is to lose the fat (which only seems to inhabit around the stomach and back area) whilst maintaining my lifts. I'm naturally skinny when not lifting so I would say I am an ectomorph body type, although I wouldn't say I am a hard gainer as I put on muscle fairly well. (and fat over the last couple years) I would say I am around 20% body fat.
I am 33 years old, 6 ft one and weigh 191 pounds. I read somewhere on this forum that when trying to lose fat I should aim for around 2500 cals a day and then drop 200 cals each week until I find a spot where can see the fat reduction working.
Here is my proposed fat loss diet.... (I am pescatarian so no meat apart from fish, meal 2 is postworkout shake)
To get an idea of my activity level:
I am mainly sedentary other than when I workout.
I workout usually 5 times a week and my sessions are as follows: (no chest session due to only having a squat rack at home to work with)
shoulders tricep
military press: 10 sets - 6 to 8 reps
shrugs: 5 sets - 6 to 8 reps
dumbbell tricep extensions: 10 sets - 6 to 8 reps
2 sets of press ups or military press (light weight) til failure
back biceps
chinups: 5 sets to failure
bent over rows: 5 sets 6 to 8 reps
powercleans: 5 sets of 10 reps
bicep curls: 10 sets 6 to 8 reps
legs
standing calf raise: 4 sets of 100
squats: 3 sets to failure (aiming for 30 reps but never reaching 30 reps)
I am open to doing low level cardio or hiit
Anyone got any pointers on this?
My aim is to lose the fat (which only seems to inhabit around the stomach and back area) whilst maintaining my lifts. I'm naturally skinny when not lifting so I would say I am an ectomorph body type, although I wouldn't say I am a hard gainer as I put on muscle fairly well. (and fat over the last couple years) I would say I am around 20% body fat.
I am 33 years old, 6 ft one and weigh 191 pounds. I read somewhere on this forum that when trying to lose fat I should aim for around 2500 cals a day and then drop 200 cals each week until I find a spot where can see the fat reduction working.
Here is my proposed fat loss diet.... (I am pescatarian so no meat apart from fish, meal 2 is postworkout shake)
To get an idea of my activity level:
I am mainly sedentary other than when I workout.
I workout usually 5 times a week and my sessions are as follows: (no chest session due to only having a squat rack at home to work with)
shoulders tricep
military press: 10 sets - 6 to 8 reps
shrugs: 5 sets - 6 to 8 reps
dumbbell tricep extensions: 10 sets - 6 to 8 reps
2 sets of press ups or military press (light weight) til failure
back biceps
chinups: 5 sets to failure
bent over rows: 5 sets 6 to 8 reps
powercleans: 5 sets of 10 reps
bicep curls: 10 sets 6 to 8 reps
legs
standing calf raise: 4 sets of 100
squats: 3 sets to failure (aiming for 30 reps but never reaching 30 reps)
I am open to doing low level cardio or hiit
Anyone got any pointers on this?
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