Jase18

Hey guys, I am getting results! Here's how I'm doing it: I've pretty much not changed my diet, it was on-point before and tbh I may be having a few more carbs to keep my daily calorie intake up just above my basal metabolic rate (BMR is around 1900 and I'm taking in around 2000-2100). I'm now doing high intensity interval training sprints 2-3 times a week (I do 5 30 second sprints with 30 seconds rest inbetween) PLUS 8 EPOC jogs (jogging at a reasonable pace for 20 seconds, walking for 10 seconds and repeating this 8 times). I do my ab knees to elbows raises on the same day as the sprints. I've gone up from 50 reps to 75 reps and I can do more in each set (nearly 10, instead of 3-4). I do circuit training as well, so a bunch of weights, squats etc 2-3 times a week. My core is stronger and I'm feeling good. Thank you for the suggestions senobdec - I will try a few of those ab exercises you recommended, but I have very tight hip flexors, so I have to go careful otherwise I get bad lower back pain. So far knees to elbows are the only type that I've found don't hurt, but I tried straight leg raises this week, and because my core is now stronger it doesn't hurt my back, so I will try increasing these. Only downside: my muscles aren't growing. Which I don't expect them to on a circuit training programme. It's more for weight maintenance/fat loss. So I'm going to throw in 1 week in every 4 where I do my old strength training routine (heavy and low reps). I'm working on a bunch of stretches for my hip flexors and legs to get correct posture at the bottom of my squats. This will also help me deadlift (I currently don't have the posture to do the deadlift correctly without aching my lower back). I will post photos next week when I get my iphone back (potato phone currently doesn't have internet access).

I think you might be right - I've been in a calorie deficit (except when I cheat) for so long now I guess I'm used to just not eating much, maybe I should eat clean but eat more? I'm going to try this for a month and see what happens. Thank you. Both links are very interesting, I'm currently downloading the audio podcast on 'how to fix a broken diet' to see what else they talk about. Thank you. I've taken the recommendations of that site to supplement with fish oil, multivitamins etc and make sure I'm drinking enough. Once I get some useful results I will post here. Thank you everyone!

Wow! Thanks for all your responses so far. The past month I've been eating similarly to Elliot Hulse's recommendations Mon + Tues = HIGH protein, HIGH fat and LOW carbs (complex) Weds = FAST Thurs + Fri = HIGH protein, LOW fat and LOW carbs Sat + Sun (if needed) = MODERATE protein, LOW fat and HIGH carbs (complex and clean) I've been doing this, plus adding HIIT sprints in a couple times a week. My waist has gone down a few inches and I'm definitely leaner and lighter, but still not reaching much beyond this, I've been stuck like this for a while now. Anyone got past this stage?

Have you considered knees to elbows routine? I find them a LOT harder than the lay-down crunch-type techniques. My core strength from using these over the past month and a half has increased dramatically. I have a book on Bruce Lee's training methods that he was putting together with Mitoshi Uyehara before he passed away. It has him doing a lot of these types of movements and cardio (running, sprinting and cycling).

Have you considered Jeet Kune Do? Bruce Lee's martial art was design to work with natural body mechanics and allows the learner to adapt it to their 'style', so you only do movements that you are comfortable with and are able to perform. If you want to get started on it without damaging your knees, you could try the wing-chun techniques Bruce used as a foundation for the upper body fighting in JKD. Hope this helps!

The rest of my body is quite athletic but I can't seem to lose the last 14lbs or so of fat around my belly and lovehandles. I'm genetically predisposed to carrying more fat around my mid-section. I've been weights training 4-5 days a week for a year and a half, and in the last 6 months I've been adjusting my diet to fuel my body appropriately (more chicken and clean protein, more vegetables, less carbs and only complex carbs when I do have them). Obviously I have 'cheat' meals and eat things I like, but 80% of the time I'm on top of my diet. Does anyone have any tips on losing this last bit of fat? I want to start the next 6 week challenge (april 13th 2015) with some solid plans that will work, but I feel like I've tried mostly everything. Thanks guys! My current meal plan: Breakfast: 4 fried eggs Lunch: 2 chicken breasts, broccoli, cauliflower and asparagus. (Some days I'll add brown rice) Dinner: 2 chicken breasts, broccoli, cauliflower and asparagus. (Some days I'll add brown rice and cheese) My current workout: Mon: Pull ups, bent-over rows and knees to elbows ab raise on pull up bar Tues: Bench press, dumbell chest flyes Weds: Rest Thurs: Biceps & Triceps Fri: Shoulders Sat: Legs Sun: Rest