I’m the Mini-Me version of you. I’m 5’8" 165lbs. All my body fat seems to localize itself in the abdominal region. Here’s testimony of my fat distribution, as evidenced by skinfols, as of 1/1/05:
My extremeties stay very lean. At 4-5mm I can start to see striations in the the quads and pecs. My bottom to rows of abs were blurred completely by fat, however.
Now for the good news! As a former college distance runner (raced 5000m in 15:00, trained 70-80mi/wk) I thought I’d never have to watch my diet or supplement my training with intervals, etc. I had gained 35lbs and a lot of strength, and that’s all that mattered to me. In November, I woke up one morning and nearly shat myself when I came to the harsh realization that my abs were gone. A distance runner that used to carry 5% BF, and my abs were gone!
That was my wakeup call. Since Dec. 1, I have finally convinced myself that I need to pay attention to diet, and do some interval training (5 X 1 minute jump rope or 5 X 1 minute hard on the bike/running, twice/week).
Now for the good news! As of 1/4/05, my skinfolds dropped as follows:
Furthermore, I’ve been taking HOT-ROX since 1/1/05, while still watching my diet. I’m not really restricting calories, however, just being smarter about things. If it doesn’t run on the land, fly in the air, swim in the sea, or grow out of the ground, I don’t eat it - period. I’m making sure I eat 6-7 times/day, get 75% of my carbs before about 3pm, stay away from a lot of fats in the morning, and never eat a meal rich in both carbs and fats.
My current skinfolds (1/19/05) are as follows:
Total body weight has gone from 162.5lbs to 164.5lbs.
Although the first two weeks of no bread, pasta, etc., was hell, as you can see, the effects are profound, and it did get MUCH easier. The abdominal skinfold decreased the most, by far, and the best part is that I feel the diet is sustainable.
So keep it up! The changes were subtle for me at first, but really start to become noticeable as your BF drops into the single digits.
Attached is a horrible pic to get and idea of where I am today… I know, I’d better run to the store and purchase some lats. Sadly enough, I can do upwards of 20 pullups - but they’ll get there!