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kaush949

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Hi I have been working out for about 8 months. My current weight is around 160 pounds. I am 5'11''.My body fat is around 13-14%.I have been following this diet for the past 3-4 months once,I got serious about my goals. I go to university and I really don't know how to cook well. This is my current diet.

My diet looks like this:

Breakfast: 5 egg whites 1 egg yellow, 400 ml 1% fat milk
Lunch: Grilled Chicken Breast or Grilled Chicken Club with rice/pita
Snack: Oatmeal bars, Low fat Yogurt,
Post Workout: Whey Protien Shake with 250 ml 1% milk
Dinner: 12 inch Subway Sandwich - Grilled Chiken, Roast beef, Turkey etc

My goal right now is to get a 6 pack.I don't have fat anywhere in my body except the abdomen(Not much but my abs cannot be seen). I have been trying to reduce this fat for the last 4 months without losing any muscle mass, but it doesn't seem to disappear. I have started doing cardio (1 hr basketball or 15 min jump rope) three days a week. I want to put on a few more pounds, but my only fear is whether i would be able to eliminate the belly fat. I want to balance my cardio so that it will be just enough to burn the fat in the lower abs.

Can you please make some suggestions to improve my routine. Can I reduce the fat without losing my muscle mass ?
 
kaush949 said:
Hi I have been working out for about 8 months. My current weight is around 160 pounds. I am 5'11''.My body fat is around 13-14%.I have been following this diet for the past 3-4 months once,I got serious about my goals. I go to university and I really don't know how to cook well. This is my current diet.

My diet looks like this:

Breakfast: 5 egg whites 1 egg yellow, 400 ml 1% fat milk
Lunch: Grilled Chicken Breast or Grilled Chicken Club with rice/pita
Snack: Oatmeal bars, Low fat Yogurt,
Post Workout: Whey Protien Shake with 250 ml 1% milk
Dinner: 12 inch Subway Sandwich - Grilled Chiken, Roast beef, Turkey etc

My goal right now is to get a 6 pack.I don't have fat anywhere in my body except the abdomen(Not much but my abs cannot be seen). I have been trying to reduce this fat for the last 4 months without losing any muscle mass, but it doesn't seem to disappear. I have started doing cardio (1 hr basketball or 15 min jump rope) three days a week. I want to put on a few more pounds, but my only fear is whether i would be able to eliminate the belly fat. I want to balance my cardio so that it will be just enough to burn the fat in the lower abs.

Can you please make some suggestions to improve my routine. Can I reduce the fat without losing my muscle mass ?
Click to expand...

Instead of the basketball or jump roping try HIIT after a workout. Also just as a note, for some reason it doesn't look like you're eating enough, are you sure you are only at a 500 calorie deficit?
 
Ok, I will try HIIT. I enjoy playing basketball though. I will try to alter my diet. You said I should eat more, so is it more carbohydrates or more protiens I should concentrate on ?
 
wacky906 said:
Instead of the basketball or jump roping try HIIT after a workout. Also just as a note, for some reason it doesn't look like you're eating enough, are you sure you are only at a 500 calorie deficit?
Click to expand...

And what do you mean by a 500 calorie deficit ?
 
For the meals you currently have probably carbohydrates, but if you were to add in one or two more meals make sure to have both a portion of protein and carbs.

Since you're trying to lose fat you should be eating at around 500 calories less than maintenance level which is a deficit.
 
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