T Nation

How to Improve Diet/Get Abs

Hi all, I am looking to rip the remaining fat off of my tummy as it is very unsightly.

I am currently 6’0 175-ish and I have hit a wall in my dieting. I struggle to keep my weight in the 175 area with a high protein, ample “good fat”, and moderate carbohydrate diet. I have no idea what my body fat is.I am an Olympic style lifter, and I train 5 days a week. All my workouts are intensive and intense and do provide good results.

I am currently doing about 6-7 meals a day, splitting them by about 3 hours each meal. My workouts are split, so I essentially train twice per day.

My general meal plan looks like

1:
Eggs
Wheat Toast
Milk
Fish Oil

2:
Fruit of some kind

3 (PWO1):
Protein Shake (40g)

4:
Sandwich, Whole Grain bread
Fish Oil

5: (PWO 2)
Protein Shake (40g)

6:
Chicken, Fish, or Beef
Vegetable
Fish Oil

7:
Protein Shake

I know this diet isn’t exactly ideal, but I am trying to make the best of what I have. I am really, REALLY getting frustrated with having this body fat and not being able to see abs. I am semi-strong for just coming back from a major shoulder and knee injury, and I really want to get back into the game. I know the Velocity Diet works and allows you to train hard in the meantime.

What do you all think I should change to improve my diet?

Why don’t you try the Velocity Diet by Chris Shugart?

Some pretty massive threads here about it - people seem to be having excellent results and not losing much if any muscle mass.

The only way to get to the abs is to get rid of the fat covering them…

I am on the Velocity Diet myself, 4 days in. It’s only 28 days!

[quote]Drax wrote:
Hi all, I am looking to rip the remaining fat off of my tummy as it is very unsightly.

I am currently 6’0 175-ish and I have hit a wall in my dieting. I struggle to keep my weight in the 175 area with a high protein, ample “good fat”, and moderate carbohydrate diet. I have no idea what my body fat is.I am an Olympic style lifter, and I train 5 days a week. All my workouts are intensive and intense and do provide good results.

I am currently doing about 6-7 meals a day, splitting them by about 3 hours each meal. My workouts are split, so I essentially train twice per day.

My general meal plan looks like

1:
Eggs
Wheat Toast
Milk
Fish Oil

2:
Fruit of some kind

3 (PWO1):
Protein Shake (40g)

4:
Sandwich, Whole Grain bread
Fish Oil

5: (PWO 2)
Protein Shake (40g)

6:
Chicken, Fish, or Beef
Vegetable
Fish Oil

7:
Protein Shake

I know this diet isn’t exactly ideal, but I am trying to make the best of what I have. I am really, REALLY getting frustrated with having this body fat and not being able to see abs. I am semi-strong for just coming back from a major shoulder and knee injury, and I really want to get back into the game. I know the Velocity Diet works and allows you to train hard in the meantime.

What do you all think I should change to improve my diet?[/quote]

what kind of shake are you having PWO? If it’s a regular shake I’d look into getting Surge. What is your daily calorie intake? I would be you aren’t eating enough calories even if you are cutting. If you go waay low on calories your body will be very hesitant to give up the fat and will give up muslce instead. I also have green leafy veggies at every meal. I have about your stats(5lbs heavier) and I bet I eat twice what you have listed every day and lift about 1/2 as much and still have at least the ‘easy’ to get 4pack.

PeterD

Cut out the bread man. And the fruit, too, actually; if you do fruit, a half a grapefruit. Eat tons of broccoli and baby spinach instead of bread. Keep anything that’s not a veggie to postworkout consumption, and use straight protein and not meal replacements, unless it’s PWO. Add in some mixed nuts here and there, and some EVOO, and increase fish oil consumption. Replace morning bread with two extra whole eggs. There’s quite a few things you revamp if you want max results. PM me for more details.

Josh

To much bread not enough veggies. Basically as simple as that.

Hey, thanks for the fast responses!

I am just using straight Whey as of now (horrible, yes I know) for my PWO drink. I want to get Metabolic Drive Complete and Low carb for Morning then Night, and Surge for my PWO drinks.

I am unsure of how many calories I am eating, but I cant say that I have lost any muscle mass, in fact I have been steadily gaining my strength back to where I was.

I will cut out the bread as soon as I finish up all the protein containers I have at my house, as I am just using it to get some source of carbs for the morning.

What do you all think of the velocity diet lite? I will have time for the “full” velocity diet in a few months but at the moment I am very busy and don’t think that I could effectively diet due to high stress and low time.

Thanks again.

Take anything I say with a grain of salt, because what I say is from my own experience.

I’ve been on a low carb fat loss diet for a few weeks now. I’ve been seeing results. January 28th is when I stop dieting and start packing on mass. But I want to get as lean as possible before I do it. That said, try this:

Eat 2 cups of green veggies with EACH MEAL. Only green veggies. This will make you feel full and satisfied. Don’t count the calories from the green veggies.

Get rid of the bread. Bread has no place in a fat loss diet.

Pour a table spoon of olive oil on your vegetables with your big meals. If you don’t like the taste of olive oil, just take a tbsp shot before you eat the rest of your food.

Unless your protein powder is Metabolic Drive, don’t use your whey as a protein replacement. Rather use it for extra protein with your snacks. Try to eat lean cuts of meat for your meals.

For post work out, don’t get Metabolic Drive Complete. If you are trying to lose fat, i don’t see how the carbs in Metabolic Drive Complete can help you. Instead, opt for Low carb Metabolic Drive and get Surge for post work out.

I’ve found going low carb for fat loss works for me. Again this is just from personal experience. Good luck man. I know what its like to get rid of stubborn abdominal fat.

Oh, one more thing. Eat cottage cheese before bed. It has casien in it which is a slow digesting protein (this is also the big ingredient in Metabolic Drive that makes it superior to other powders).

The protein will digest through the night while you sleep. Eat a cup before bed. You will feel satisfied and a cup is only around 160 calories.

[quote]mthomps wrote:
Take anything I say with a grain of salt, because what I say is from my own experience.

I’ve been on a low carb fat loss diet for a few weeks now. I’ve been seeing results. January 28th is when I stop dieting and start packing on mass. But I want to get as lean as possible before I do it. That said, try this:

Eat 2 cups of green veggies with EACH MEAL. Only green veggies. This will make you feel full and satisfied. Don’t count the calories from the green veggies.

Get rid of the bread. Bread has no place in a fat loss diet.

Pour a table spoon of olive oil on your vegetables with your big meals. If you don’t like the taste of olive oil, just take a tbsp shot before you eat the rest of your food.

Unless your protein powder is Metabolic Drive, don’t use your whey as a protein replacement. Rather use it for extra protein with your snacks. Try to eat lean cuts of meat for your meals.

For post work out, don’t get Metabolic Drive Complete. If you are trying to lose fat, i don’t see how the carbs in Metabolic Drive Complete can help you. Instead, opt for Low carb Metabolic Drive and get Surge for post work out.

I’ve found going low carb for fat loss works for me. Again this is just from personal experience. Good luck man. I know what its like to get rid of stubborn abdominal fat.[/quote]

I love olive oil, so that should be no problem.

As for PWO, I was thinking about how carbs pwo spikes insulin and helps start the muscle building process. Looking back at the velocity diet guidelines I see that you only use Low-Carb Metabolic Drive. Thanks for the correction.

I am seriously considering just doing the Velocity Diet lite, with said diet revamps until I have the full month to dedicate to the full-blown Velocity Diet.

Thanks.

If you wanna get ripped and haven’t been ripped before, odds are you are gonna need a more extreme approach if you are already pretty lean. As other posters have said, V-diet is a good choice.

However, you mentioned that you might not have a solid enough schedule to dedicate a full month to the v-diet… in that case you might want to try UD2. I’ve used it with success, and you can set it up so you can eat relatively normal on the weekends if that’s what’s holding you back.

Thanks challer, can you expound more on this UD2 diet? I probably have read an article on here but I just don’t know the abbreviation anymore =x

ultimate diet 2, probably not gonna find the exacts on it in any article… personally i read the book; www.bodyrecomposition.com if you want to look into it. i have the book as an e-book, but atm it appears it’s only availible in hardcopy? Not sure what’s going on there.