I hate my fat pad

Seriously?! The old calorie in equals calorie out mantra? You’re better off doing just a little homework to know what to eat. Then taking the Harris benedict formula or multiplying bodyweight times 11 with the added activity multiplier. Then just cut back 300 calories a day from carbs. You can get away with a carb free meal before bed and one after breakfast no problem but beyond that is difficult to maintain.

In the gym utilize standing exercises with free weights and supersets. You may lose 15-20lbs of weight off certain staple exercises like bench presses because of the faster heart rate between supersets but it you will make up for strength with a greater pump.

On a dietary side I strongly reccomend either a carb backloading approach or carb cycling diet. Avoid milk until after your workout not because of the carbs but because of the hormone and insulin enhancing properties. Whey and casein are always good though. Keep fruit low or only to what you need to energy and to stave off headaches associated with extremeness low blood sugar. Diet cokes are fine but Tom many disrupt digestion, sane goes for artificial sweeteners even stevia, too much no good. Dont use diet pill unless you like rebounding and gaining weight once you get off of them.

Last nugget… Keep cardio low impact and long till you feel your knees and ankles can support your weight. If you have to just keep your running time low and work on short bursts of speed. Then slowly work on longer and longer run times.

That’s all I can think of before bed. I have tons of tips and recipes to share later.

@AvgGuyUSA— FYI, 17%BF is NOT lean …— I just thought I’d mention that champ ;)

Go fuck yourself, it’s in the healthy range dude ( http://en.wikip edia.org/wiki/B … _fat_percentage ). My point is that going from the mid-20’s down to where I am now, the fat pad didn’t really reduce as appreciably as I had hoped.

Easy there champ— put a smiley on that
I don’t care what wiki says, I’ve made a living from fitness for nigh on thirty years — abs don’t show until sub 10%
Your fat pad is part of your lower ab/ hip fat— you want your fat pad gone you need to get below IMPO 7-8%

Sorry to tell you, but the only people that think 17% is lean are those over 20%

Not knocking your accomplishment, just saying.

That’s very thin ice without a smiley, AvgGuy. Only the ‘dude’ saved you a time out. Some other mods may not have been as lenient.
:)

A time out for what, I’m just curious. I have a major problem with this false dichotomy on body image, on a site designed to help people cope with such notions to boot. I probably could have done it without the profanity, but I fully meant to convey my issue with the original comment. I’ve already elaborated on a follow-on comment. Such a pathologically dysfunctional way of looking at body image, whether it be body composition or dick size, is a major reason why people in our society are as messed up as they are. That then gets imprinted on us by society at large to convince us that we are fat if we don’t have abs, we are small dicked if we don’t have 9” schlongs, we are poor if we aren’t millionaires, we are stupid if we aren’t Einstein, we are failures at our careers if we aren’t number one, and so on. Again, forgive my profanity but I’m going to call that out very vociferously when I see it.

Dude- that is ALL your shit

All I said was that 17% isn’t lean- I’m currently just over 19% myself so I think I can say that I speak from experience