Dieet Help!!

HI Guys

New on here but have read a couple of good post so far with lots of info.

OK so now where to start, I lost a lot of weight in the last 2.5 years or so was on low carb high protein diet which worked well to drop my weight. I started of just jogging for the first couple of months and then joined a gym. The problem is that I can't seem to drop the last bit of fat around my lower abdomen, I am lean every where else except there! I have since changed my dieet to include carbs as I saw that eliminating all carbs dit not work well with the type of training that I do.

I really enjoy working out and train 2 times a day 5-6 days a week first training is in the morning at 5:00 and in the afternoon at 17:00 Its mostly high intensity. I burn about 1400 -1650 Calories per day if training twice a day. Friday and Saterdays only once a day.

My Current Stats:

Height: 194 CM
Body weight: 92 KG
Lean Body Mass: 84.8 KG
Fat mass: 7.17 KG (which sits on my stomach)
Body fat% : 8.9%

Current eating Plan:
05:00
Gym 1 hour

06.20 Breakfast:

7 Egg whites
1 Banana
1 cup uncooked oats

Carbs: 88.6g
Protein: 34.7g
Fat: 5.8g

10:00 Meal 2:

165 g Cooked chicken breast
180 g Cooked Brown rice
50 g Cooked Broccoli
1 Banana

Carbs: 50 g
Protein: 42 g
Fat: 6.7 g

12:00 Meal 3:

165 g Cooked chicken breast
180 g Cooked Brown rice
50 g Cooked Broccoli


Carbs: 23 g
Protein: 40.7 g
Fat: 6.3 g

15:00 Meal 4:

1 Tin shredded tuna in Brine
266 g cooked sweet potato


Carbs: 55 g
Protein: 26.4 g
Fat: 5.7 g

17:00 Training

18:30 - 19:15 Meal 5:

165 g Cooked chicken breast
180 g Cooked Brown rice
50 g Cooked Broccoli


Carbs: 23 g
Protein: 40.7 g
Fat: 6.3 g

06.20 Breakfast:

2 scoops casein whey
1/2 cup uncooked oats

Carbs: 31 g
Protein: 31 g
Fat: 3.5 g

Total Calories per day: 2371
Total Net carbs: 309.3 g
Total Net Protein: 219.7 g
Total Net Fat: 33.6 g

I Try to keep my fat as low as possible because using fat with carbs only made me fat as I have tried this. I allow myself 1 cheat meal over the weekend and keep alchohol down to a minimum. And with cheat meal I just mean restaurant food no takeaways.
I have been on this eating plan for about 3 months now and there is absolutely no difference in my lower stomach. Sure I have veins popping out over my chest,arms and legs but the last stubborn fat on my stomach is still there and to be honest this was my goal to get a flat stomach when iI first started my muscle building journey.

Any help or advise would be greatly appreciated as I am very negative at this point in time, as nothing seems to work!!! and thats is exactly what it is dam hard work to maintain this lifestyle.

Cheers

I haven't even read your diet... At 8.9% bodyfat you shouldn't have fat on you. You pretty much contest ready well almost. Perhaps post some pictures for an estimate.

Also in my opinion you are over training.

Alternatively, look at yohimbine and clen combination. It will target that stubborn fatty deposits.

@ MM - 8.9% is far from contest ready

That's why I threw in the almost

Let me clarify... I believe that at that BF you can go into contest prep.

Perhaps that's something to consider bud? Do a mock prep and see how you fare...

Hi and welcome bro.

It seems to me you are very dedicated which is awesome, but you are definitely overtraining in my opinion. If you have the energy to go to gym twice a day then you may not be going hard enough bro.
I dream of 8% bodyfat bro. But I can't give anymore then I am at the moment at the gym.

Stay positive! You have clearly done well the last 2 and a half years. The gut is always the hardest to lose.
Not sure what your age is, but I would suggest posting a pic for the pros on here to judge.
With all the weight loss, it may just be a bit of loose skin.

Stay strong and go hard,

Nate

At 8.9% you would have a clear sixpack. 2371 calories is very little for someone with your stats and activity level. It can be counterproductive as after a while your body will refuse to get leaner without adding drugs.

I would switch things up a bit. There are many ways to do that. What I'd do for a fat loss plateau is add a high calorie day in on your most active training day and medium/high calorie day on your 2nd most active day. That will boost your metabolism. On your off days cut your calories low by removing most carbs. You'll hit a plateau on any diet. You need to keep your body guessing.

To get leaner I also move carbs to my pre and post workout meals when your body is most efficient at utilising carbs for energy and glycogen storage.

It also depends on your goal?!?

At 194cm weighing 92kgs, with low body fat, I'd guess you're lightly muscled.
More athletic than bodybuilder - and that's cool, if that's your goal.

Loosing that last bit of BF and getting ripped always comes at the cost of lean muscle mass.
Even with anabolics to support maintaining muscle mass.

Pushing it further, you might start looking like Bloudraad or a junk yard dog!!
Again, cool - if that's your goal.

Also have to say unless you are a world class marathoner, cyclist or rower there is no possibility you are burning the calories you say. If you are basing it on a heart rate monitor, they overestimate calories horribly. This is particularly the case when (a) you are not particularly cardiovascularly fit (your heart rate goes up high for relatively little work) and/or (b) if you have a particularly high maximum heart rate (higher then the usual formula of 220-age predicts). I am 40 and can get my heart rate to 200bpm.

Just for interest sake the only accurate way to measure calories is by measuring power output. Top cyclists use power meters as heart rate has a limited relationship to calorie burn. A Tour de France level cyclist at most can burn around 800 calories per hour. Weight training itself doesn't burn that many calories if you use pure physics (Newton's laws) to calculate the work done.

Thanks guys for all the info I will definitely take your advise into consideration. Morrgear I do use a heart rate monitor to train with and am quit cardio fit, age 35 I cycle and do triathlons over weekends. I will try and adapt my diet to what Muscleaddict said. I will also cut my training to once a day as a lot of people saying that I am over training the problem is I really liked the training but in order to achieve my goal I will put my stubbornness to one side and listen. Thanks again for all the advise pics to follow.

I am a bit older then you at 42, and you are clearly very fit. But my only advice would be to allow your muscles a chance to recover. Sometimes a day or two break is as good as a holiday!
Keep us updated,
Nate