Need advice losing belly fat/"love handles"

[Wrangell]

Fellow Lifting Dudes,

I was hoping I could get opinions on my efforts to reduce my 20%BF.

I have been weight training hard and fairly consistent for many months in the PM. Recently I added an AM aerobic session. Does anyone see a problem with me on a bike for two hours at 5 AM? I measure my average pulse at 110.

What % of your Maximum Heart rate does 110 bpm represent ?

Doing 2 hours of cardio is a big time commitment - have you ever done HIIT cardio sessions before ?

I have a coffee c/s and 50g of Opt Nut Gold Standard Whey before and after the ride. I drink 1/2 gallon of water on the bike and another gallon during the day. .

Do you have any carbs before and after your 2 hour bike ride ?

I am beginning to count portion size with a scale and record protein, carbs total calories and fats. How much of each should I get per day? 1.5g of protein of bodyweight has been my standard. .

Once you figure out what your daily calorie needs are, you could start with 20% - 25% of your daily calories coming from protein, 25% - 30% of your daily calories coming from fat ( mostly ' good ' fats ) - with the remainder coming from carbs.

 

[Lettuce]

You may want to keep a log of everything you eat for a week. Don't try to limit anything (other than what you may be currently limiting), just record for information purposes.

Then, afterward, look up the calories contained in the various foods in the log to see how many calories you are really eating and whether there are any foods or drinks that make up a larger than expected percentage of calories.

It is entirely possible that you are eating or drinking something that does not make you feel very full compared to the number of calories it contains.

Yeah, I don't know if I posted it in here, but I counted a few days back, starting with a horrendous meal from McD's!

I didn't keep a full tally after I got home form the gym, but I figured that I ate about 2300 including my little handful chips post-workout.

I've been making sure to eat more protein and fiber and I'll tell you what, when I eat the fiber, if nothing more, the gas pangs keep me from grabbing extra food period! LOL!!!

I've got to set up some chix tonight after the gym and figure out what I'm gonna do for Fri and Sat. I've got my cheat meal coming on Sun and I'm contemplating a huge plate of tuna casserole or tuna calzones. The calzones are an easy fix. Here's the recipe, if anyone wants it:

2 cans of tuna
about 1/4 lb grated cheddar, to your liking
1 can of Phillsbury biscuits (not flakey layers)

Drain tune and add the cheese, mixing well. Flatten out each biscuit on a piece of wax paper and adn spoon a bit of the tuna into the center. Fold biscuit in half and pinch the edges together. Repeat for all 8 biscuits. Bake in the oven @ 350 until golden brown. Let stand till firm and enjoy!