Question about belly fat

Have you tracked your calories yet?

what are your macros and what percentage over/under maintenance? what is your protein intake?

ok myfitnesspal and a food scale off of amazon that is accurate to the gram. Weigh and track everything for a week that you typically eat. Then report back to this thread with the weekly totals and your current stats. we can help from there. If it GOES IN YOUR MOUTH, YOU TRACK IT, no exceptions. period. atleast for first few weeks.


btw belly fat is the first on, last off usually for guys due to insulin sensitvity in the area, lack of blood flow and beta receptors. To continue to get lean you will just have to stay in a caloric deficit and slowly whittle away at it. No secrets, just consistency.

Not a body builder . I have a large frame though, I would look ridiculously thin at 175. Even at 200 I don't look right. I'm at about 19% bf right now and if I can get my bf down to about 14 or 15 and keep my weight at 220 I would be satisfied.
So definitely eliminate the peanut butter and honey sandwiches then right?

I do lift weights religiously though and I've been trying to go heavy to build more mass. I didnt know if you meant bodybuilder as in trying to compete .

for actual weight loss the PB and honey sadwiches dont really matter. FOr health reasons, yea you should switch to all natural pb with peanuts as the only ingredient.

but in general you need to be eating about 200-250g of protein a day and staying in a caloric deficit.

at 19%, no offense but you are fat. You have a good 20 lbs of pure fat to go before you see your abs atleast.

Like i and HU said, you need to track a few days and be 100% honest, then report back and we can help from there.


BTW are you doing this strictly for health reasons or a mix of health/vanity? I ask because what I recommend is going to change depending on the answer.

You do not need to eliminate the things you like. You just need to properly portion and track.

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Are you a body builder? This just strikes me as heavy for that height

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You kidding? At 6'4" he should be 200lbs at a minimum. Anything below that and he'll look emaciated.

To the OP, as others said, you need to keep a food log. Track your calories and macros. If all else fails, you can try something like the Velocity Diet, which is a quick fix but won't help long run if you're not keeping tabs on what you're putting in your mouth.

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At 6'4"

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He said he was 6'2".

The 19% bf was a guess, I've never measured it. I have some fat but I don't think it's anywhere near 20 lbs of fat to lose. I can see my abs starting to show , I just want to see a lot more. I'll start the tracking and try to do this right and report back.

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Ok. 6'2" then. At 175lbs he'd still look like he got back from vacation at the Holocaust.

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no he wouldn't lol