| Reducing Body Fat by 5-10%
I am 6'0ft, 186lbs, 19.8%bf. I'm pretty content with my weight but I'd like to get my bf down considerably. Since I started working on my abs in 10th grade I have had a solid six pack. In college, I had Brad Pitt Fight Club abs. They looked so good that I even get asked questions today as to how I got those abs.
Now, I am 25, after taking about two years off of very sporadic weight lifting (maybe twice a month), I have been back in the gym 3-4 times a week for the last year. I have since made some strong gains back to my college days where I was going 5-6 times a week. However, one area that continues to neglect me is my stomach region which has grown considerably. I have used the exact same routine that I did back then, and the abs still have not reappeared. This is baffling to me as I eat much healthier now as well as drink much less (maybe once or twice a week on the weekend).
Can anyone make a suggestion for a diet that won't leave me starving for energy by the time I can work out after a 9-5 desk job? If possible, I'd like to get a little bigger and get leaner. I have no idea what my body fat was like in college, but it must have been less. I take whey protein but no where near what I have heard is enough. If anyone can make some solid suggestions I will glady take them into account.
Currently, I drink water throughout the day, and when I have "whey protein", I'll stomach as much as I can (usually 3-4 scoops a day at 20-30g per scoop). I try to eat at the very least one piece of fruit, sometimes more. If I do eat out, I'll usually go for the healthiest thing I can find within reason. Any ideas welcome guys.
Thanks,
Nate |