Middle aged guy struggling to drop a few lbs in the belly area

Joined
Jan 23, 2014
Location
John Day, OR
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?


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Agree with the macros. Your light on protein. At your age you need a full panel of blood work every six months. Most men your age will have sub optimal hormone levels, most likely test but possibly thyroid hormones. So much more you could be doing for your health just depends on how committed you are and how much you’re willing to spend. Anti aging is making real progress. Look at Dana white’s transformation pretty incredible
 
Good advice all around.
I think my first step is macro tracking. Also, I agree I’m likely lean on protein and could cut some carbs and increase fats, which I’m going to play with now. I do like fruit and could cut the sweet potato/rice servings and modify intake based on cardio intensity days.

I have contemplated “alternative” health care that includes more comprehensive blood work, PRP, hormones, etc.

I scheduled a routine physical this winter and requested blood work. Living in a rural town our local clinic is not exactly cutting edge, and they said my normal bloodwork was great and that hormone therapy, especially test, often leads to high red blood cells in the prostate and increases risks to cancer, they don’t do that type of bloodwork, etc…..I was close to getting some prp shots for my back but insurance doesn’t cover it, so by the time I had the cash in hand my back was doing better.

I’m really leery of some of the trends in hormone therapy, but I do see the benefits “celebrities” are getting from it. Only issue is that I’m a regular joe with good incomes but I don’t have Rogan or Dana White cash. Great insurance, but don’t get me started on my opinions on health care and health insurance, especially in a rural area with limited services. We travel 3 hrs to Bend or Boise to see specialists. It’s a chore, and again, I’m still leery of taking things and messing with hormones. But I know it may work great. I’m at least curious and will likely see about getting my hormones checked and more comprehensive blood work this year.


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For sure protein & I’d get you T level checked. I started TRT about 6 months ago & I feel so much better, lost quite a bit of belly fat as well
 
I’m in the same boat as the OP. I work out and am in great shape but have some lower belly fat that simply doesn’t go away. I just accepted it and stay focused on my routine. I don’t want to engage in hormone therapy; contemporary medicine has made it seem like no big deal, but hormones are a crucial part of the body’s system and I don’t like the idea of playing with them. Moreover, I don’t want to be dependent on anything that wouldn’t be available in a sustained societal emergency event (SHTF). I don’t even take creatine because of that. The fitness and aesthetic gains diminish when intake is stopped.

I just take the path of the tortoise. Steady, consistent training. Looks are wherever they land.
 
Count the carbs, I think you’ll find you are up to 100 or more per day. Take it down to 20. If you go into Ketosis and keep it there, you’ll start burning fat. Exercise is good for other reasons, but won’t burn the fat off as fast.
 
Count the carbs, I think you’ll find you are up to 100 or more per day. Take it down to 20. If you go into Ketosis and keep it there, you’ll start burning fat. Exercise is good for other reasons, but won’t burn the fat off as fast.
Agree with this. Watch your calorie count as well. Let your body eat itself. It works.
 
Count the carbs, I think you’ll find you are up to 100 or more per day. Take it down to 20. If you go into Ketosis and keep it there, you’ll start burning fat. Exercise is good for other reasons, but won’t burn the fat off as fast.
I don’t disagree, however I felt like crap and my lifts went down on keto. I’m not arguing, just sharing why I stopped keto. Plus it’s really challenging to maintain. But my goals haven’t been “weight loss”, but rather strength/hypertrophy and overall fitness level.
 
Abs are made in the kitchen… like others said, measure your food and you’ll be surprised how much excess you are probably eating. I was surprised how few carbs it took to get me into a calorie surplus.
Are you doing core/ab workouts?
 
I'm almost 60 and I love my desserts, so for 11 months out of the year I tend to add a little bit around the waist. But come September elk season my belt miraculously grows 2-4 inches from day one to the end of the season. Then I start the process all over again in October. I'm 6'6" but for reference I normally start the season around 220 and end up around 200.
 
I don’t disagree, however I felt like crap and my lifts went down on keto. I’m not arguing, just sharing why I stopped keto. Plus it’s really challenging to maintain. But my goals haven’t been “weight loss”, but rather strength/hypertrophy and overall fitness level.
Interesting, that hasn’t been my experience. I got way stronger the longer I stayed with the diet. When I started the diet, I struggled with any exercise as I felt weak. As I kept with it, I got way stronger and didn’t have sugar crashes…as there was no sugar in my body. And of course, the weight comes right off.
 
Good advice all around.
I think my first step is macro tracking. Also, I agree I’m likely lean on protein and could cut some carbs and increase fats, which I’m going to play with now. I do like fruit and could cut the sweet potato/rice servings and modify intake based on cardio intensity days.

I have contemplated “alternative” health care that includes more comprehensive blood work, PRP, hormones, etc.

I scheduled a routine physical this winter and requested blood work. Living in a rural town our local clinic is not exactly cutting edge, and they said my normal bloodwork was great and that hormone therapy, especially test, often leads to high red blood cells in the prostate and increases risks to cancer, they don’t do that type of bloodwork, etc…..I was close to getting some prp shots for my back but insurance doesn’t cover it, so by the time I had the cash in hand my back was doing better.

I’m really leery of some of the trends in hormone therapy, but I do see the benefits “celebrities” are getting from it. Only issue is that I’m a regular joe with good incomes but I don’t have Rogan or Dana White cash. Great insurance, but don’t get me started on my opinions on health care and health insurance, especially in a rural area with limited services. We travel 3 hrs to Bend or Boise to see specialists. It’s a chore, and again, I’m still leery of taking things and messing with hormones. But I know it may work great. I’m at least curious and will likely see about getting my hormones checked and more comprehensive blood work this year.


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Hormone therapy isn’t a trend. It’s literally been a normal modality in Europe for decades and only in the last 15 years being widely accepted in the west for men. Do the research, testosterone in males starts declining around 35 and it does not come back. You can artificially stimulate an increase through things like hcg but as soon as it’s removed it will go back to your declining base levels. Hormone therapy is common practice in women for menopause, men have just been told it’s part of aging. It’s not expensive either. I would really do your research before you dismiss it. You will feel amazing. Ask anyone that has done it.
 
If you end up chasing elk in the mountains for 10 days over September I bet that will do the trick. It does for me anyways.
 
Hormone therapy isn’t a trend. It’s literally been a normal modality in Europe for decades and only in the last 15 years being widely accepted in the west for men. Do the research, testosterone in males starts declining around 35 and it does not come back. You can artificially stimulate an increase through things like hcg but as soon as it’s removed it will go back to your declining base levels. Hormone therapy is common practice in women for menopause, men have just been told it’s part of aging. It’s not expensive either. I would really do your research before you dismiss it. You will feel amazing. Ask anyone that has done it.
I agree 100%, I feel night & day better since I started 9 months ago. It’s like when you’re younger, you can lose fat & gain muscle quicker. I sleep like a rock & my energy levels are way higher than they were
 
Sounds like your living a healthy lifestyle, maybe just continue and enjoy life!

We are all getting older and some bodies just hold on to it a better than others when you get there.
 
Overall it sounds like you are doing a lot of things right.

How is your sleep? Duration? Consistent bed time? Easy to fall asleep/stay asleep?

I have noticed that making body composition changes like loosing 5 lbs of weight, mostly belly fat, happens a lot faster when I get 7+ hours of sleep instead of 5-6 hours.
 
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