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john smith
05-20-2010, 05:51 AM
I am in the army and completed Ranger school a little over a year ago. Prior to Ranger I never weighed more than 155# and always had single digit bodyfat. During the course I lost probably close to 20# but within a few weeks of graduating I had put it all back on plus about 15# (metabolism slowed down quite a bit). Now a year later I have been able to get back in shape just fine with a fitness regime based around metabolic conditioning, however, my body composition seems like it will never be what it used to be. I eat 90% paleo and only around 2200-2500 calories a day (im 25yrs old, 69" tall). The majority of the fat seems to be around my lower abdomen. From a purely aesthetic standpoint, how can I get rid of this extra weight?

Chris Butler
05-20-2010, 06:48 AM
First, Thanks for your service and congratulations on finishing Ranger school.

With all do respect, getting rid of belly fat is healthful way beyond aesthetics.
As you may know spot reduction isn't possible. You have lean out all over.

What are your macro ratios?
Bodyfat %? Height?
What are, generally, your 10% non-Paleo food choices?

john smith
05-20-2010, 08:04 PM
Chris,

On average I take in ~170 g Protein, ~80 g Carb, 160 g Fat

My non-paleo food choices are organic protein bars, bread, and cheese on occasion.

Im 5'9" 167lb. Not sure of my body fat, Id guess around 11%. Im currently deployed and dont know a good way to measure it. I understand what you mean about spot reduction being impossible, I feel like ive lost fat in other places, I guess the belly is just the last to go..

Your advice is greatly appreciated.

Donald Lee
05-20-2010, 08:14 PM
Read "Stubborn Fat Solution" by Lyle McDonald.

Spot reduction is not possible, but lower abdomen area is a stubborn fat area for males that can take some special work. "Stubborn Fat Solution" doesn't go into diet, but it covers the physiology behind fat loss and stubborn fat loss in general. It goes over the cardio and supplementation protocols to get rid of stubborn fat.

You may also benefit from learning how to implement refeeds. There should be plenty of info on his site about that. He has written a lot of articles.

Kevin Perry
05-20-2010, 08:48 PM
Read "Stubborn Fat Solution" by Lyle McDonald.

Spot reduction is not possible, but lower abdomen area is a stubborn fat area for males that can take some special work. "Stubborn Fat Solution" doesn't go into diet, but it covers the physiology behind fat loss and stubborn fat loss in general. It goes over the cardio and supplementation protocols to get rid of stubborn fat.

You may also benefit from learning how to implement refeeds. There should be plenty of info on his site about that. He has written a lot of articles.

+1 im waiting on his UD 2.0 book which covers similar things on getting lean. Lyle's site has some good information

Arien Malec
05-20-2010, 09:10 PM
UD2.0 or 70's Big.

Blue pill or red pill...

Kevin Perry
05-21-2010, 05:15 AM
hey nothing wrong with a little variation in ones training evolution

Mike ODonnell
05-21-2010, 08:37 AM
Stubborn fat is.....well stubborn, and usually last to go. There are wonderful things such as hormones, blood flow and receptor issues to worry about.

I've found IF a couple times a week very helpful in reducing stubborn fat when all else is dialed in around (workouts, eating patterns, etc). Many different roads to getting rid of the belly fat (I'm assuming you are talking more about lower and "love handles" areas).

The key is doing it without going too crazy diet/exercise wise so you can maintain it....otherwise you just rebound back to where you were before.

Wayne Riddle
05-22-2010, 03:20 AM
Speaking of belly fat:

Belly fat linked to dementia, study shows (http://www.msnbc.msn.com/id/37283683/ns/health-diet_and_nutrition/)

john smith
05-22-2010, 04:54 AM
thanks everyone for the replies. i read some more of Lyle's stuff and i think i just need to be more patient and consistently get enough rest at night. the fat is coming off little by little, its gonna take me a while to get back to my previous body comp after confusing the shit out of my body during that course..

Kevin Perry
05-22-2010, 05:23 AM
Look at some of Rob Wolfs stuff too especially on cortisol

Donald Lee
05-22-2010, 10:27 AM
Look at some of Rob Wolfs stuff too especially on cortisol

Is Robb's cortisol stuff related to Poliquin's BioSig stuff? I hope it isn't.

Kevin Perry
05-22-2010, 11:15 AM
i don't think so..

but a question like the OP's was brought up not to long ago on CF boards and that person was redirected to some things that Rob wrote when he answered a question on a person trying to do too much and not losing body fat around the abdominal area due to cortisol and some other things

Steven Low
05-22-2010, 11:34 AM
Is Robb's cortisol stuff related to Poliquin's BioSig stuff? I hope it isn't.
Cortisol patterns are visceral stomach fat and accumulation of fat on the upper back.

Any hypercortisolism whether from excessive stress or working out too much or whatever else it is.

I think Poliquin has something on that in biosig, obviously Robb Wolf says that, and it's medically documented so I don't know you're saying that exactly?

Donald Lee
05-22-2010, 11:53 AM
Cortisol patterns are visceral stomach fat and accumulation of fat on the upper back.

Any hypercortisolism whether from excessive stress or working out too much or whatever else it is.

I think Poliquin has something on that in biosig, obviously Robb Wolf says that, and it's medically documented so I don't know you're saying that exactly?

High cortisol can cause visceral fat, but visceral fat does not mean you have high cortisol. Also, once males go under about 15% body fat, visceral fat is not a problem.

Mike ODonnell
05-23-2010, 09:05 AM
High stress (mental, physical, lack of sleep, lack of food) will never be good. If you are losing weight in a high stress environment of low calories and high activity level (like boot camp) you will get lean....and then once refeeding happens down the road the bodyweight will self-regulate itself back up storing more fat (stubborn). Hence all the yo-yo crash dieters.

If you already have stubborn fat, increasing stress more is not going to help and only create more and more of it. Hence why IF can work, but not with someone that has fitness ADD working out 7x/wk at high intensity while eating 800cal/day and sleeping 4 hours/night.

Steven Low
05-23-2010, 10:18 AM
High cortisol can cause visceral fat, but visceral fat does not mean you have high cortisol. Also, once males go under about 15% body fat, visceral fat is not a problem.
Given the number of CF people for who this is a problem I have to disagree at least somewhat.

Very stubborn visceral fat is a problem for them just like Mike describes.

Donald Lee
05-23-2010, 12:16 PM
Given the number of CF people for who this is a problem I have to disagree at least somewhat.

Very stubborn visceral fat is a problem for them just like Mike describes.

Yeah, high cortisol levels are no good.

I'm just saying this:

If you have high cortisol, then you might have high levels of visceral fat.

That does not mean this:

If you have high levels of visceral fat, you must have high cortisol.

This is why the BioSig stuff is not entirely accurate.

And regarding not losing fat/weight at low calorie intakes and high activity levels, Lyle's said he's going to write about that in the future. He says that only starts happening at <5% bodyfat though.

Steven Low
05-23-2010, 12:53 PM
Oh ok I agree with that. :)

I don't know if I'll agree about what Lyle is gonna write about though... mmmm.