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Darn Subcutaneous Fat......solutions?

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  • Darn Subcutaneous Fat......solutions?

    So I am primal 4-5 days and practice LeanGains and Intermittent Fasting (I start eating around 5pm) for the other 2-3 days per week. LG's has you increase starchy carbs on lift days (post workout) and increase fat on rest days.

    I am fairly lean but have that dreaded "4 pack" !

    I want to lose the lower front Subcutaneous fat to reveal my abs. (frontal abs, around belly button)
    My upper abs are tight as a drum but the area around the belly button is "pinchable" word?

    I hit the weights hard implementing Reverse Pyramid Training with compound lifts as detailed by Lean Gains and IF with a slight caloric surplus per week. Some weeks are at or slightly below maintenance as well. I also do light walking in the am (fasted) for 30-40 mins.

    Any tips for my goal?

    MY STATS:
    41 years old
    155 lbs
    5'9"

    Thanks in advance..

  • #2
    I'm 5'9" and 154, i think i'm in a similar position but the fat loss has slowed right down the last few months, so i'm just waiting it out. How long you been in this position?

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    • #3
      Oh boy
      Probably like 12 months or so

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      • #4
        i think it's gonna come down to really dialling in the macros.

        I'm hovering on the border of that. the rest of my fat loss has been fairly typically primally 'easy'. I feel like to get the next couple of BF% points down i'm gonna have to pay closer attention to intake, but i really don't want to, i like the hands-off approach

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        • #5
          Yes. I was going to try skipping a few carb refeeds after lifting this week coming up and see if that helps?

          Maybe I'm having too many carbs on lift days.

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          • #6
            I don't know. i don't eat different on lift days than any other day. Although i do get hungrier/eat more in the following few days

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            • #7
              when you say you are primal 4-5 days does that mean you are eating non-primal foods on the other days? just wanted to clarify. Are you sprinting? if not try throwing in a sprint session once a week and see how that helps.

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              • #8
                Maybe you should focus on building lean mass like muscles ? Subcutaneous fat, as far as I know, is actually not a bad thing unless you carry too much for comfort or vanity. Building lean mass will definitely improve the look.

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                • #9
                  Originally posted by FossTheBoss12 View Post
                  when you say you are primal 4-5 days does that mean you are eating non-primal foods on the other days? just wanted to clarify. Are you sprinting? if not try throwing in a sprint session once a week and see how that helps.
                  I eat more carbs on lift days like 200-300 grams worth and low on the other days.

                  I'm lifting hard with a 5x5 type routine so I'm not wanting to add too much cardio. However I do am fasted medium walk for inclines between 30-40 mins.

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                  • #10
                    Originally posted by FrenchFry View Post
                    Maybe you should focus on building lean mass like muscles ? Subcutaneous fat, as far as I know, is actually not a bad thing unless you carry too much for comfort or vanity. Building lean mass will definitely improve the look.
                    I am focusing on that. That's never changed. My entire routine has always revolved around heavy compound lifting 3-4 times per week.

                    I'm quite muscular expect for the lower ab region.

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                    • #11
                      My suggestion would be to add in one day of sprints it shouldn't halt your strength gains and it should help you bust past your plateau. I like tabata style sprints so you can be done a sprint session in 10-20 minutes depending on your warm up and cool down time and it doesn't reach into the realm of too much cardio.

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                      • #12
                        I did three things: lowered carb intake, doubled walking time, increased fast duration on one day per week.

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                        • #13
                          That's funny because I just did a 44 hour fast Sunday!

                          Felt great and brought my overall weekly caloric intake down

                          That's. I will stay the course and add some HIIT

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