hey guys!

something strange is going on here, I've been cutting for the last couple
of months , but when i look at the photos it looks like I've bulked a bit..


October 2006 :
http://i87.photobucket.com/albums/k128/pavel_twr/october2006-progress.jpg

February 2007
http://i87.photobucket.com/albums/k128/pavel_twr/posing18.jpg


and.. even worse than that, I've hit some plateau , and i cannot get rid of these damn "love handles" and that stubborn fat around my abs :

http://i87.photobucket.com/albums/k128/pavel_twr/stam011Small.jpg

what's your opinion? any advices how to lose that fat?

any help will be appreciated

hey guys!

something strange is going on here, I've been cutting for the last couple
of months , but when i look at the photos it looks like I've bulked a bit..

That's not strange at all. Usually after losing fat, you look "bigger" because your muscles are more noticable. What are your stats now compared to when you started cutting?

and.. even worse than that, I've hit some plateau , and i cannot get rid of these damn "love handles" and that stubborn fat around my abs

For that, we'd have to know what you're currently doing. Your diet and workout to be more specific.

Dluc is right. As you lose the fat, you'll look bigger due to the muscle definition despite at a lower body weight. I'm wondering why you are complaining about how you look? You look awsome dude. BTW, I don't think that's fat on your obliques. Looks more like oblique muscles to me. If that is fat, then you need to lose fat until your body decides to burn the fat on your obliques.

Greetings,

my workout - weight lifting 5 days a week, in the next order

Sunday - Chest + Cardio(40 min)
Monday - Back + Cardio(40 min)
Tuesday - Shoulders + Traps + Cardio(40 min)
Wednesday - Biceps + Triceps + Cardio(40 min)
Thursday - Legs + Cardio(40 min)
Friday - Cardio (40 min)
Saturday - OFF

each muscle group gets 4-5 different exercises, when each exercise = 4 Set, each set = 10 reps

i'm not always doing the cardio 6 times a week, sometimes when there's a pressure at work , it becomes 3 times a week. :(


FOOD :

that is not precise..

7.40 - 200g of 1% Cottage + Tea
10.00 - Black Coffee
(11.00 - Weight Lifting)
12.00 - Protein shake (ON)
12.40-13.30 - Lunch - 100~150 g of 'crappy' meat + salat (no carbs)
14.30-15.00 - Coffee + Cookie (or anything else that is high with carbs and sugar)
16.00 - Fruit (usually an apple)
(19.00 - cardio)
20.30 - Tuna, Soup , 100g of a better meat + some carbs (rice , oatmeal or something alike..)
21.00 - coffee + 1 (whole grain) cookie
23.00 - Protein shake with 250g of skim milk

i would like to hear (and write down) any of your advices.
thanks

What's that in calories? It looks like very little. Crappy meat? And a cookie? :nono:

You're already quite lean. You wanna get ripped you'll need to really fine tune your diet. How about more whole foods, less shakes?

i don't really count calories..but i'll try ...

about the cookie -> it is a must, i don't know if im the only one , but if i'm not eating something sweet in the afternoon i'm going crazy.. :eat:

crappy meat -> well that's what they serve here.. roast beef cooked in oil,hotdogs and other 'crappy' meat full with oil.


i don't understand what is wrong with 2 shakes of protein?
1after the weight workout , and 1 before the sleep.

i don't really count calories..but i'll try ...

If you want to get down to a really low bf, you might want to consider it.

about the cookie -> it is a must, i don't know if im the only one , but if i'm not eating something sweet in the afternoon i'm going crazy.. :eat:

How about some fruit instead? If it's a "must" for you to have a cookie then you should re-evaluate what is more important to you. It might take a while longer to get shredded if you include daily cookies.

crappy meat -> well that's what they serve here.. roast beef cooked in oil,hotdogs and other 'crappy' meat full with oil.

Is it possible to bring your own food?

i don't understand what is wrong with 2 shakes of protein?
1after the weight workout , and 1 before the sleep.

I don't see a problem with those two shakes.

In general, I think you should consider making some major changes to your diet if your goals are to lose more body fat. You don't have much fat left so your body will be stingy about burning it. I would personally start counting calories, lose the cookies, pile on the veggies, add healthy fats, completely redo your pre and post workout meals and just eat more calories overall.

first of all, some stats about myself :

age : 22
height : 1.78m
weight : 82 kg

in general, I think you should consider making some major changes to your diet if your goals are to lose more body fat.

i would really appreciate if you guys could help me.

You don't have much fat left so your body will be stingy about burning it

last time i measured myself (a month ago) , i had 10.7% bf..
it is not so much fat, but when i look on myself in the mirror , it looks like much more than 10.7% (at least for me it looks like that)


I would personally start counting calories, lose the cookies, pile on the veggies, add healthy fats, completely redo your pre and post workout meals

again i would be really happy for help

and just eat more calories overall.
how that's going serve my purposes?
it's not that i'm starving myself, i really think that my metabolism is really high,
seriously look at my menu, i just keep on eating every few hours.. :confused:
________________

i would really appreciate if you guys could help me.

We've been trying to help you by giving you our thoughts on your current plan. Everything else you need is right here on JSF. Do searches, read, learn and apply. You can't expect us to create an entire plan for you. That's what paid professionals are for (and there's nothing wrong with hiring a trainer to get you down to a low bf). We can offer suggestions, answer questions, and give opinions, but you'll be hard pressed to find somebody who will lay out an entire program for you to follow. We have lives to live too you know;)

last time i measured myself (a month ago) , i had 10.7% bf..
it is not so much fat, but when i look on myself in the mirror , it looks like much more than 10.7% (at least for me it looks like that)

Estimates are just estimates. It's hard to put an exact value on the fat you have remaining on your body. It will suffice to say that you have more fat than you are happy with, but at the same time, you don't have much fat left to lose (5-8lbs max in my opinion).

again i would be really happy for help

Again, we're trying. You have to be willing to do some work:)

how that's going serve my purposes?
it's not that i'm starving myself, i really think that my metabolism is really high,
seriously look at my menu, i just keep on eating every few hours.. :confused:

Well firstly, start counting calories. Estimate your daily intake and let us know what it is. You might actually be ok in terms of total calories (I just thought it didn't look like much food). You could still make the other changes I suggested though (veggies, healthy fats,...). BTW, a high metabolism would imply you should be eating more ;)

Well firstly, start counting calories. Estimate your daily intake and let us know what it is. You might actually be ok in terms of total calories (I just thought it didn't look like much food). You could still make the other changes I suggested though (veggies, healthy fats,...). BTW, a high metabolism would imply you should be eating more ;)

I agree with dluc (as usual). Total calories in vs. out is the most important factor for losing fat, and as you get into lower body fat, there is less "wiggle room." For example, somebody who is severely obese can lose fat easily by simply cutting down slightly on portion size. However, if you want to get into single digits for bf%, you'll need to monitor your diet much more carefully.

I would suggest you set up a spreadsheet to track your calories. If you diet is pretty consistent, it only takes a few minutes each day to maintain it. That's what I do. John Stone has his spreadsheets posted on his main fitness website.

Your calories look a little low to me, too, but that's without seeing portion size on many of your menu items. I could be completely wrong here. If your calories are too low, two bad things will happen to you -- you'll start to lose muscle rather than fat (easier to do as you get lower in body fat), and secondly your metabolism will start do go down. You don't want either of those things to happen. On the other hand, if you eat too much, you'll gain fat for sure. That perfect window of calorie intake (not to many, not to few) gets smaller and smaller as your body fat decreases. That's why you'll need to track calories now when you didn't really need to before.

Hope this helps.

We've been trying to help you by giving you our thoughts on your current plan. Everything else you need is right here on JSF. Do searches, read, learn and apply. You can't expect us to create an entire plan for you. That's what paid professionals are for (and there's nothing wrong with hiring a trainer to get you down to a low bf). We can offer suggestions, answer questions, and give opinions, but you'll be hard pressed to find somebody who will lay out an entire program for you to follow. We have lives to live too you know

i bet you do. :)
i never meant to be rude or "obsessive"..
it just that your first reply was not detailed too much , anyway thanks for the second reply, it helped me a lot, thanks to williamso too...

I'm really going to give it a shot, and update here if any goal will be achieved !