T Nation

Nutrition Problems

I weigh in between 225 and 235 depending,5’11 im 27,BF 22%. Ive been training for almost two years. No matter what I do I cant shake excess fat. I can put on muscle no problem, but losing the fat is. Ive come to the conclusion its nutrition…I think at least, maybe genetics.

Ive seen subtle improvements in the past, but nothing satisfactory.I know my situation is vague but can anybody spare a little advice?

What’s your diet like? Exercise? We need specifics, man.

I hit the gym five days a week, three on one off. Split Muscle groups, Cardio 30 minutes three times a week. Im fairly confident my regimen is on the level. I only intake around 2500 cal/pd. Im concious of fat/carb/sugar intake. But don’t follow a strict diet on a count of my job, wish I could.

I just have to make a wise selection for diet as to what s available on that particular day. Yeah I know no excuse but I’m in the sun all day long for the most time and Im starvin all the time. I would like to start bringing food with me but just don’t know where to start. The harder I push it in the gym the more I want to eat carbs too. I dunno does that help?

[quote]kroby wrote:
What’s your diet like? Exercise? We need specifics, man.[/quote]

I hit hit the gym five/pw. Split muscle groups 3/1 day off. 30 min Cardio 3pw. I intake around 2500cal/pd. I am concious of carbs/fat/sugars. My job makes it difficult. The more I try to cut down the more I starve and the harder it is for me to push it in the gym. I feel like its my minimum intake level to keep my body happy… if that makes sense.

I’m just looking for some advice maybe a personal experience, like I said it could be genetics I definitely don’t come from the most athletic family. I dunno does that help?

The only way you’re going to win is if you start bringing food with you to work every day. You will not succeed if you eat fast food or diner food or lunch truck food. You have to eat home made grub.

I know how many protein, fat and carb grams I eat every day. I carry a backpack full of chow to work. If you’re outside, you can use a cooler. You can take a five minute food break between breakfast, lunch and quitting time. That’s four meals before work is over. Do you know why you’re eating so much? To increase your metabolism.

High protein foods, no sugars, moderate fats and lots of veggies. Eat carbs only for breakfast and post workout. And no processed stuff, either. Grain breads, milk, rice… that’s about it. Every four days, eat some pasta.

Read a lot in the nutrition section. You’ll learn everything you need to know there.

Thanks for the post Kroby How about increasing my cardio time without compromising mass building to lose problem fat? Possible?

Eliminate starchy carbs from your diet and increase your vegetable intake. Take lots of fish oil.

You may also want to consider reading the nutrition recommendations in Thib’s Refined Physique Transformation article found here:

[quote]T-MIA wrote:
Thanks for the post Kroby How about increasing my cardio time without compromising mass building to lose problem fat? Possible? [/quote]

30 minutes of walking on an incline of 10% every day won’t hurt.

As tpa suggested, Thibs is a great source. Read his carb cycling codex, too.

Good Lookin out guys Much THANKS!

[quote]T-MIA wrote:
Ive come to the conclusion its nutrition…I think at least, maybe genetics.
[/quote]

Of course it’s your diet. I can’t remember who first said it, but you can’t out exercise a poor diet. If you want to get leaner, it’s all about what you put in your mouth.

The training part is relatively easy since most people are only in the gym 6 to 8 hours a week or less. Sure, you need to bust your ass while you’re there, but it’s not that much commitment compared to being disciplined with your diet.