The last 10 lbs, any suggestions?

IronMan · 08-03-2009, 09:54 PM

Quick synopsis.

So I've properly dieted down eating mostly green vegetables, fruits, rice, whole wheat pasta, and chicken on and off for about 5 months. I've lost 18 lbs and my strength is still very good, but I've got that last .5'' layer of fat around my abdomen. I have a swimmers body with a very long torso so it's holding on for dear life if you know what I mean.

It's been 11 years since I was lean enough to see my abdominals so at this point I don't know how to shred down that final 3% or so bodyfat(I don't currently use any supplements of any type). I'm probably about 11-13% b/f currently. My current cardio schedule has me doing weights or circuit style training 3 days a week with 35 minutes of elliptical right after a 40 minute or so session of the weights of circuit training. The 3 other days I do 40 minutes of elliptical or 30 minutes of swimming. The last day I rest, some weeks I have 2 rest days. I cannot run or jog, I won't go into it but I can't due to a past injury so currently I'm only swimming or doing elliptical.

1 weights/cardio
2 cardio
3 circuit/cardio or rest
4 cardio
5 weights/cardio
6 rest
7 cardio

Any suggestions from people who've shredded the last few naturally would be appreciated.

***iron addict*** · 08-04-2009, 10:14 AM

You probably need a break first before the last bit comes off. It is then an issue of finding the balance of diet and cardio. I would use HIIT as the primary cardio if your goal is getting as lean as possible.

A TCD or keto diet is what you should likely be doing diet wise.

IA

08-03-2009, 09:54 PM	#1
IronMan Member Join Date: Sep 2005 Posts: 85	The last 10 lbs, any suggestions? Quick synopsis. So I've properly dieted down eating mostly green vegetables, fruits, rice, whole wheat pasta, and chicken on and off for about 5 months. I've lost 18 lbs and my strength is still very good, but I've got that last .5'' layer of fat around my abdomen. I have a swimmers body with a very long torso so it's holding on for dear life if you know what I mean. It's been 11 years since I was lean enough to see my abdominals so at this point I don't know how to shred down that final 3% or so bodyfat(I don't currently use any supplements of any type). I'm probably about 11-13% b/f currently. My current cardio schedule has me doing weights or circuit style training 3 days a week with 35 minutes of elliptical right after a 40 minute or so session of the weights of circuit training. The 3 other days I do 40 minutes of elliptical or 30 minutes of swimming. The last day I rest, some weeks I have 2 rest days. I cannot run or jog, I won't go into it but I can't due to a past injury so currently I'm only swimming or doing elliptical. 1 weights/cardio 2 cardio 3 circuit/cardio or rest 4 cardio 5 weights/cardio 6 rest 7 cardio Any suggestions from people who've shredded the last few naturally would be appreciated. __________________ Formerly Trained by IA(Worth every penny, gained so much knowledge) B.S. In Applied Exercise Science ACSM CPT Cardiac/Pulmonary Rehabilitation

08-04-2009, 10:14 AM	#2
*iron addict* Voice of Reason Join Date: Jan 2004 Location: In Zen Posts: 22,132	You probably need a break first before the last bit comes off. It is then an issue of finding the balance of diet and cardio. I would use HIIT as the primary cardio if your goal is getting as lean as possible. A TCD or keto diet is what you should likely be doing diet wise. IA __________________ For info about personal training consultations email me at ironaddict@ironaddicts.com "A human being is a part of a whole, called by us, universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty." Albert Einstein __________________________________________________ _____ If you are NOT a paying client, a friend, or a staff member, do NOT PM or email me asking for advice. Please post your questions on the forums. I simply do not have time to answer everyone's questions.

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