#9 Postby axlastro » Fri May 17, 2013 12:23 pm
I'm reading this and I must say I have the same problem. I was 100 Kg, then lost weight due to tooth problems and went down to 80Kg. Started bodybuilding less than 2 years ago, but initiall couldn't loose any more fat. Last summer I had a personal diet made for me and for three weeks lost about 8-10 KG, mostly fat. Now I'm about 70kg. Most of the fat in my body is concentrated in the belly and a little in the chest area. I'm now at 18% of body fat, which is a bit higer than I'd like it to be. I have cut on sugar and processed carbs, as someone suggested, but still cannot exclude them completely, as sometimes I grab some food on the go.
Recently started to take soy lecitin, but not sure if it helps. My training is 3 times a week at the gym and 2 or three times a week at the local stadium - some rope jumping, a little running or sprinting for about 30-60 minutes. My training sessions are about 90 minutes long, but I usually don't do cardio - just some higher intensity ab workouts at the end. I used to run a lot, but that didn't help at all and I even ended up injured, so I'm now taking it easy on the running.
I usually stay up late and wake up at 9-10 AM, which is bad. Most of the days I start with a carrot juice with some spirulina or/and pea protein powder. After 30 minutes I eat fruit ot/and raw nuts. I usually have lunch at 2 PM or even later - rice and some sorts of beans + salad, or if I have to eat outside - pizza (vegetarian, but not vegan). I usually have dinner between 7 and 8 pm, but sometimes after a late workout it happens even later, which is also bad I guess. Dinner is pretty similar to lunch. I also have "raw" days and usually eat cooked food in the evening. Other bad habit of mine is eating late before bed. Sometimes I just can't get myself to sleep without grabbing a small cup of sour cream or afew bananas, or at least a protein shake.
AS I'm not sure if I can improve my diet any further at the time, can you recommend any specific changes in my training program. I usually train with smaller weights, sometimes performing two different excercises in the same series with 3 or 4 repetitions. One day is leg day + some abs and shoulders, one is back only and one is chest + abs.