Hey Everyone,

Sorry to do this, but I'm having a hard time doing this on my own, and I'm at the point where I want to get to where I want to be and can't do it alone.

Anyway, I've attached some pics of me. My arms and legs are fine, but I'm having a difficult time removing this last layer of mayo from my body (abs, pecs).

Can you take a look at my body and give me some tips, exercises, cardios ideas that could help me get rid of that last bit of body fat?

Unfortunately I don't have a food log, but I eat pretty clean. Oatmeal and bloobs in the morning, some type of sandwich for lunch (clean meats), and a regular dinner (ie: pasta with red sauces /lean meats)...snack wise, I'm not a big snacker, but i'll try and eat whole wheats and lots of fruits throughout the day.

I'm in the gym 3-4 times a week depending on work, where I do 5 mins warm up, 15-20 mins of hard HIIT training, then 20 mins of compound exercises (squats, dead lifts, dips), finished off with a bit of cardio then stretching.

If anyone has any diet ideas (i don't like fish unfortunately) or exercise ideas that kicked but for them please let me know.


My goal is to get rid of all visible cottage cheese, aka manulite, and be in great all round shape for running (fundraising events) and sports (hockey).

I'm 5'10, 156 lbs (soaking wet), and almost 25 years old.


Thanks so much. Let me know if I'm missing anything

Looks like you're at the point where it gets tough. I've been there for months myself. If you want to get cut, you've got to get dedicated. That means counting calories, lots of cardio, and forfeiting muscle gains for a while. It would help to teach yourself to like fish, too.

If you're only eating 3 meals a day then you're either not getting enough calories, or you're missing out on the metabolic benefits of eating smaller, more frequent meals. Counting calories is a great way to start. You'll soon find out if you are eating too much/little. Adding in another couple of meals (doesn't have to be anything big - a chicken breast and veggies would be enough) so that you are eating every 2-3 hours would do you some good.

Looks like you're putting too much emphasis on your cardio. In order to speed your metabolism as well as look fit, you need to build muscle. Hit the weights hard first, then do your cardio after. Other than that, you need to pay close attention to what you eat. Fat loss is moreso diet rather than excercise. FYI, pasta is not a "fat loss" kind of meal. Avoid the processed foods and take in more veggies, oatmeal or whole grain foods for your carbs.

Firstly don't be down on yourself for asking for help, no ones born with this knowledge after all :)

Posting a sample diet and workout session will help other members find out what needs tweaking to your routine

Are you stuck for time in the gym?

20 mins doesn't seem like a lot of time to devote to the compound exercises unless your doing supersets or complexes

If finding time to go to the gym is a problem then maybe this two day split created by another member is for you:

Tuesday:
Flat DB Bench Press: 3x5-8
Weighted Chins: 3x5-8
Weighted Dips: 3x6-8
Military Press: 3x4-6

Friday:
Squats: 6x6-10
Deadlifts: 4x5


You could then dedicate the other days your make it to the gym to cardio

In any case with a few changes I'd say you'll reach you aesthetic goal in a month or two