Hey there gentlmen,
I am really having a hard time with fat loss. Back in 2011 I was at 190 and about 9pct body fat. I was able to squat 2.5 times my weight and bench 1.5 times my weight. Over the past year, due to personal reasons and quality of life control, I lost a little muscle. Not much mind you. Only enough so that my legs trimmed down a bit and that I could actually fit into jeans.
The problem is my career is getting in the way of my body. I work as a kitchen chef and I am on my feet for about 9 hours a day (11-12 if you count gym time). What this means is that everything I pretty much read online is wrong for me. It all seems to be geared to people who are in an office most of their days and then spend the hour or two in the gym. Good for them, bad for me.
As of now I am 199 (which my body seems happy at when I am not trying to cut fat) but I don't want the little belly fat. Granted I can see half of my abs so I don't have too much body fat but I do want to cut a little bit more.
Here is a typical day for me:
Gym (usually a 4 day split, Push, Pull, Legs, Cardio/abs with abs and cardio thrown in most days. I have been doing 15-12-10)
Work from 2-11 (almost always the case)
Now the problem I have, realistically, is eating properly. My body does not respond well to carbs and I have recently cut all chicken and red meat from my diet. I have been pescatarian for a month and I really enjoy it. I never eat processed foods aside from whole wheat bread (which I know I will have to cut out while cutting). I eat very clean, I just don't eat enough so I feel like my metabolism is taking its sweet time and not being a furnace that it should be.
When you work in a kitchen you have maybe 2 minutes to eat something. This equates to me grabbing a hand full of pistacios or almonds since I dont want to eat the rice or mashed potatoes. I used to be very obese (275 at the age of 15) and I never want that to happen again.
I train in parkour once a week with my group and I hit the gym 3-5 times a week. Sometimes 6 times a week if I miss my parkour session. I work out a lot.
Now I just need the training advice and food advice a chef can take and put into practice. I am willing to wipe the slate clean on this one. The only supplaments I will take are vitamins if needed and whey protein. I understand that not eating chicken can be a protein issue but I hope to make up for it with fish and whey if needed.
Any help would be appreciated.