Back Fat

[Dann]

Hi every one ...
what is the best way to loose those few pounds of fat that is stuck to your lower back ... the area just above the hips ... how much cardio should I do to make sure I am not loosing the muscles ... what should be my intensity i.e Heart rate and how many days per week .. should I go before strength training or after strength training ... I am at 11% BF I can see my 6 pack loosely ... I am 5' 9" 32 year male ..
my weight is 154 lbs and my diet is pretty clean ... means usually 2 cheat meal in a week ...usually stay with moderate carbs and high protien..
Any info would be appreciated
Thank you

[TT Eric]

There is no diet or exercises that will allow you to loose fat a specific spot. You will need to lower your BF % if you want to get rid of it. Unfortunately the love handle are often the last place that will 'let go' the fat for men!

Personally it's when I get rip everywhere else that my body has no choice but to take this fat, like a last resort.

Eric

[Dann]

Thank Eric ...
For that I bet you have to start taking your diet like a science ... very specific Calorie intake , only certain types of calories . Like no source of direct such as carbs from rice or bread etc ..??
Also correct me if I am wrong ... cardio is the best friend when it comes to loosing fat ... but at lower BF% this point when you are so close that it could either way ... (you might loose actual fat or your body just endup tapping into your muscles ) . How much Cardio is enough per session and how many session /week what as idea Heart Beat ...
Thanks
Dan

[TT Eric]

There is many different approach and diet! But yes you have to be very accurate in your diet, you need to be in calorie deficit and cardio is a good helper to burn more calories.

In the past I was making extreme low fat, moderate carbs and moderate protein, this can work as it's proved, but now and a lot of people here, much more qualified then me, have a low carbs approach (keto), with high protein and variable fat intake (near the goal/contest= fat intake gets lower), IMO this is much more healthier and easier to support!

I dunno how much calorie you take actually, what is your BMR requirement, but having less then 8g of carbs including traces per meal (6 meals) and completing your calorie intake with protein and good fat sources would be good.

For example if you need 2600 calories per day to maintain your weight, at 154lbs on a cutting diet I would begin with around 40g protein per meal, and 20g of fat per meal, this with the 8g of carbs per meals will give you 2232 cal per day! If you have a timed goal and you need to cut faster you can cut down the fat intake even more and/or do more cardio.

I would not go too violent on the cardio as it can bring to burn more muscles and as you said the challenge is to keep the maximum muscle while dieting, so I would go either with short burst and slow pace cardio, or personally I like simply longer but slow pace cardio.

This is what I would go, but again there is more experienced people here that can help you better then me. Praetorian for example, you can even hire him to make a custom diet for your needs and it will be top knotch!

Eric

[Dann]

Thanks Eric
Much appreciated . now with your post I have alot of calculation and homework to do before I can think about cutting
Dann

[JacktheThriller]

you dont need to calculate or do homework to start today just start eating less and choose healthy food

[Dann]

you dont need to calculate or do homework to start today just start eating less and choose healthy food
I just cut down crabs from two of meal for now .. snack after breakfast and dinner ... if you see my diet I eat very clean even this cause problems for me sometime specially if I am out with friends or family as I am the only one who trains at all ... So its embarassing when u order bowl of salad with grilled salmon when every one else got chiken wings and burgers : ( ... just like I mention i do cheat once or twice a week ... but that just to keep me insane ...
I also upped my cardio now I am doing 20 min after every resistance training and then 45 mins twice a week just dedicated to Cardio ... is that good ?

[JacktheThriller]

Don't be embarrassed when your eating out with friends when they gain 10pnds and you lose 20 they will be the ones embarrassed

[Dann]

4 days I have reduce carbs from my diet .. only getting carbs from green veggies and yams ... I feel alot tired and in a very bad mode mostly .. it tht normal : /

[cog]

Should improve soon.Fish oil?

[TT Eric]

Make sure you have healthy fat in your diet, living on protein only is pretty hard.

Eric

[Praetorian]

You feel tired and moody because you are teasing your brain with carbs...on a low carb diet this is normal...however if you were to drop the yams and just have veggies in 2-3 meals and make sure to have fat 15g per meal then you would drop into ketosis in 3 days and feel better.
P

[Dann]

yeah I gotta get me a bottle of fish oil .... why some ppl consider cod fish oil with omega 6 instead of regular Omega 3 ones ??

[Praetorian]

Its not the same thing.
P