freediver111
WKR
I’ve been an avid gym goer for the better part of 20 yrs, with some extended periods of minimal gym time due to work/family/injuries.
Two years ago I had a herniated/bulged disc from heavy deadlifts. At the same time I was slammed at work, missed the gym for the better part of 3 months, and ended up gaining 30 lbs. My back was killing me and after MRI’s and doc visits, the common theme was “lose weight and avoid inflammatory foods and you can recover from this”.
So a year ago I weighed 248 lbs (45 year old-guy that’s 6’ tall). I quit alcohol, avoid processed foods and sugars, and work out 2 hrs a day 5-6 days a week. I’m now down to 210 lbs and overall I feel great. Back pain is virtually gone, a second MRI this winter showed my bulged disc had healed, and I’m in pretty great shape. My 12 yr old daughter is a runner and I started training with her and my average is 8 mins miles for a 5k race. Doc said any pain now is just normal for older age men with disc inflammation and some arthritis.
The only gripe I have is that I still struggle with a little lingering belly fat. Not terrible, but if I lost 5-10 lbs of just belly fat, that would be icing on the cake.
I’m a big fan of routine and this is my normal day, keeping in mind that summers afford a little more workout time compared to winter:
Wake up at 5, drink 2 black espressos, and go for a 2-4 mile run fasted. Some mornings I’ll ruck with a 50 lbs pack instead of running. Also try and do a long ruck or run on the weekend, and one day of rest.
After my morning cardio I eat 2 eggs and 1 chicken sausage. Plus a black tea with some honey and lemon.
Head to work and around 10 I’ll eat 1/2 cup non fat plain Greek yogurt with a handful of berries, walnuts, and a tablespoon of maple syrup.
Weight train from 12-1, go back to work and eat lunch which is always some meat, vegetables, and a little rice or sweet potato.
Eat a banana and a tablespoon of almond butter around 3, go home at 5, and eat dinner around 6:30. Dinner consisting of meat, vegetables, and 1/2 of a sweet potato or small portion of rice.
That about sums up my recent routine. I was holding steady at 220 lbs until the last few months when I stepped up the cardio and really doubled down on avoiding cheat foods. I’m now stuck at 210 and just wondering if anyone had some tips for the last 5–10 lbs of belly fat. The last time I was close to having a 6 pack was in my 20’s, and I was 190 lbs. The only thing new to try is weigh my food and count macros. I think I may be able to cut some carbs, but that’s going to be tough. My energy levels have been overall great, but lately I’ve been struggling with the mid-day sleepy feels.
Also, I take a multi vitamin, fish oil, D3, creatine, HMB, and one pack of LMNT electrolytes as supplements.
Anyone find a fix to target the last bit of belly fat as a middle aged male, or should I just be happy and accept that a 6 pack and 10-12% body fat isn’t in the cards for me?
Sent from my iPhone using Tapatalk
Two years ago I had a herniated/bulged disc from heavy deadlifts. At the same time I was slammed at work, missed the gym for the better part of 3 months, and ended up gaining 30 lbs. My back was killing me and after MRI’s and doc visits, the common theme was “lose weight and avoid inflammatory foods and you can recover from this”.
So a year ago I weighed 248 lbs (45 year old-guy that’s 6’ tall). I quit alcohol, avoid processed foods and sugars, and work out 2 hrs a day 5-6 days a week. I’m now down to 210 lbs and overall I feel great. Back pain is virtually gone, a second MRI this winter showed my bulged disc had healed, and I’m in pretty great shape. My 12 yr old daughter is a runner and I started training with her and my average is 8 mins miles for a 5k race. Doc said any pain now is just normal for older age men with disc inflammation and some arthritis.
The only gripe I have is that I still struggle with a little lingering belly fat. Not terrible, but if I lost 5-10 lbs of just belly fat, that would be icing on the cake.
I’m a big fan of routine and this is my normal day, keeping in mind that summers afford a little more workout time compared to winter:
Wake up at 5, drink 2 black espressos, and go for a 2-4 mile run fasted. Some mornings I’ll ruck with a 50 lbs pack instead of running. Also try and do a long ruck or run on the weekend, and one day of rest.
After my morning cardio I eat 2 eggs and 1 chicken sausage. Plus a black tea with some honey and lemon.
Head to work and around 10 I’ll eat 1/2 cup non fat plain Greek yogurt with a handful of berries, walnuts, and a tablespoon of maple syrup.
Weight train from 12-1, go back to work and eat lunch which is always some meat, vegetables, and a little rice or sweet potato.
Eat a banana and a tablespoon of almond butter around 3, go home at 5, and eat dinner around 6:30. Dinner consisting of meat, vegetables, and 1/2 of a sweet potato or small portion of rice.
That about sums up my recent routine. I was holding steady at 220 lbs until the last few months when I stepped up the cardio and really doubled down on avoiding cheat foods. I’m now stuck at 210 and just wondering if anyone had some tips for the last 5–10 lbs of belly fat. The last time I was close to having a 6 pack was in my 20’s, and I was 190 lbs. The only thing new to try is weigh my food and count macros. I think I may be able to cut some carbs, but that’s going to be tough. My energy levels have been overall great, but lately I’ve been struggling with the mid-day sleepy feels.
Also, I take a multi vitamin, fish oil, D3, creatine, HMB, and one pack of LMNT electrolytes as supplements.
Anyone find a fix to target the last bit of belly fat as a middle aged male, or should I just be happy and accept that a 6 pack and 10-12% body fat isn’t in the cards for me?
Sent from my iPhone using Tapatalk
