So, this is the first time i am actually posting here. I have searched the forums but haven’t found the answer i am looking for so i am creating a new post. What i am trying to do is lose fat from my mid section. I know there have been a huge number of posts regarding this topic but hear me out. I know if you want to lose fat you have to create a deficit in calories (either by working out or by diet) and if you want to gain weight you gotta consume more than you burn and i also know about carb cycling.
Now, i don’t wanna lose weight…i actually wanna gain weight but reduce the fat percentage. But, because i read so many articles each having a different point of view that i am just confused on how to reduce my BF%. Overall, i look lean…but it’s jus the lower mid section that looks bad (i can see my upper abs but after that there is a big a** tire then a healthy waist line) Currently i am:
BF = around 14%
Waist = 34"
Neck = 15"
Chest = 41"
I barely do ab workouts. I actually did an ab exercise yesterday after 2 months. Here is what my workout looks like:
Upper Body (minus shoulders):
I start with a 5 - 10 mins warmup on the elliptical
Flat Bench Press: 5 x 5 @ 145 lbs or Dumbbell Bench Press: 5 x 5 with 70 - 75 lb dumbbells (i usually prefer the flat bench press but my school’s gym gets really packed so i do which ever is avail)
T-Bar Row: 5 x 5 @ 125 lbs
Push Ups: 3 set of max reps
Lat Pull Down: 3 sets 5 reps @ 160 lbs
Preacher Curl: 3 sets 5 reps @ 65 - 75 lbs
Dips: 3 sets of max reps
10 - 20 mins cardio on the elliptical
The next day i just go in for a cardio session where i usually do 10mins of rowing and 20mins of elliptical
5 - 10 mins of warm-up
Squats: 5 x 5 @ 185 lbs (Max)
Overhead Press: 5 x 5 @ 115 lbs (Max)
Deadlifts: 3 sets 5 reps @ 185 lbs (Max)
Leg Press: 3 sets 5 reps @ 310 lbs
Shoulder Press: 3 sets 5 reps @ 160 lbs
Calf Raises: 3 sets 5 reps @ 115 lbs
10 - 20 mins cardio
So that’s what my workout looks like but i feel like i am holding my self back because i am scared to lose the muscle and strength i gained if i do too much cardio. Also, i am not seeing any results in my mid section area and its been 2 months since i’ve been doing this routine. I was thinking about ditching the elliptical completely and switching to only rowing and a stationary bike because i feel the burn more on the row and the stationary bike but for some reason the calories burned on the bike are significantly lower than the elliptical. Anyways so i was thinking about including 20mins of rowing at the end of my Upper Body workout and 20 mins of stat. bike at the end of my Lower body workout. My bad if this post confused you but basically i wanna go up to 195 lbs but also reducing the fat to around 8% at the same time. Ive seen some people who had around 20% BF at 170 lbs go to 200+ lbs with 6 - 7% BF just by training hardcore for a year. Anyways…any thoughts, ideas, suggestions?