Stomach fat

I am struggling to get rid of the fat on my stomach. Have been in calorie deficit for a long time now and just don't seem to loose it! I am 47. Help pls! On TRT.
Any fat burners etc. that might help?

What is your current weight, height and bf%

What is your current calorie intake? Protein fats and carbs?

How many steps a day are you doing? And what is your current cardio load? How often are you training? What does your workout split look like? What weights are you using for each set and how many reps.

Right now we need data to be able to diagnose the issue, but just saying you are in a deficit isn't enough.

Weight is 91 kg, 1.74cm, not sure about bf. My upper chest and arms very litte fat. Lots of veins etc. Just around the stomach i have very stubborn fat. Calories 2214, protein 298, carbs 106.48, fats 59.77.
Do cardio only on mondays...50 minutes walk at High incline.
Tuesday = shoulders, Wednesday = arms,
Thursday = Leggs,
Friday = off,
Saturday = chest,
Sunday = back.
I gym as hard as possible...12 reps to failure and 3-4 sets per exercise. 4 exercise per Body parts

And I eat clean! Chicken breasts, Tuna. Cream of rice, sweet patato, oats, only bad thing I do is peanut butter and mayonnaise and not lots of it!

Switch your cardio to 20 mins post workout get 8000 steps in a day. If that doesn't work, up cardio to 30mins. At those calories it will come down eventually. Protein is a bit high, would bring that down and up your carbs/fats to the balance for now.

It hard to say as I don't have much info and as much as I can for now, I would bring protein down to 2.5g per kg. At that level you would find through gluconeogenisis you are converting protein to carbs, so expensive carbs really.

Thank you very much! I will try that and report back.

Empire I must say I generally feel better with upping my carbs...more energy and able to train even harder in the gym. Tracking my calories 100% now and will see if there is any change!

and being able to train harder will make you burn more calories. down stream effect is massive.
glad to hear things are coming right.

What is the best macro ratio? Example: Protein 40, Fat 20 and Carbs 40?

There is no perfect ratio. Sorry to disappoint, as everyone's metabolic rate and way they handle calories is different.

For the average guy mid to late 40's 91 kg is heavy for 1.74cm. Realistically, you probably are 10kg overweight. The LAST place men lose body fat usually is around the waist, and you unfortunately can't effectively spot reduce fat in specific areas.

Those numbers simply do not add up. 2214 Calories per day and training hard 6 days a week? Nobody at 1.74m can do that consistently and not get results if eating enough protein.

You more than likely just need to up the cardio, be more consistent and keep at it. Look at the extra calories you are eating on cheat days. You can do it.

Thank you. Started counting calories more accurately and upped the cardio! Seeing better results! Small changes makes big differences!

How long have you been on 2.2k calories?


maybe take a week and up it to like 2500 or 2800? Give your body some false hope that you arent going to be "starving". Might be willing to let go of some fat reserves then?


Im not a doctor/trainer, Im just working on what I think and have seen

That is exactly what I am doing now and I weigh everything! Will report back! Feeling better on the higher carbs/calories!

Muscleaddict wrote:

For the average guy mid to late 40's 91 kg is heavy for 1.74cm. Realistically, you probably are 10kg overweight. The LAST place men lose body fat usually is around the waist, and you unfortunately can't effectively spot reduce fat in specific areas.

Those numbers simply do not add up. 2214 Calories per day and training hard 6 days a week? Nobody at 1.74m can do that consistently and not get results if eating enough protein.

You more than likely just need to up the cardio, be more consistent and keep at it. Look at the extra calories you are eating on cheat days. You can do it.

remember he was only doing cardio once a week, so 2200 calories isn't that low if no cardio is being done and needs an aggressive weight loss. also we have 0 insight to volume of training etc, so its not that its impossible.

but yes i agree, if weight isn't dropping i would look at cardio, weight training, and cheat refeed meals. He was eating to much protein so we adjusted that to make it more carbs so he has better energy to train. 

Empire wrote:

Muscleaddict wrote:

For the average guy mid to late 40's 91 kg is heavy for 1.74cm. Realistically, you probably are 10kg overweight. The LAST place men lose body fat usually is around the waist, and you unfortunately can't effectively spot reduce fat in specific areas.

Those numbers simply do not add up. 2214 Calories per day and training hard 6 days a week? Nobody at 1.74m can do that consistently and not get results if eating enough protein.

You more than likely just need to up the cardio, be more consistent and keep at it. Look at the extra calories you are eating on cheat days. You can do it.

remember he was only doing cardio once a week, so 2200 calories isn't that low if no cardio is being done and needs an aggressive weight loss. also we have 0 insight to volume of training etc, so its not that its impossible.

but yes i agree, if weight isn't dropping i would look at cardio, weight training, and cheat refeed meals. He was eating to much protein so we adjusted that to make it more carbs so he has better energy to train. 

He is 1.74m though and on TRT so 2200 calories is right on the border of what you'd expect for a guy doing no exercise at all to be able to maintain over 90kg. I realise you've trained a shitload of guys so I'm surprised if you see this regularly. IMO either the calorie count is wrong, he's not training as hard as he thinks he is, or hasn't been doing it long enough to see results. But for sure what you suggested will improve things. 

Cardio is a must for overweight guys who haven't build a good muscular base to work with yet. Just like a 1.0L Kia needs to drive 3 times further than a Lambo Hurracan does to burn the same amount of fuel. But once you build your body a bigger engine, everything starts getting easier.

also, we know nothing regarding his daily routine such as step count, is he sedentary at work etc, at 91kgs I would have started him on roughly 2500 kcal for a fat loss phase even on trt. I dont know all the details regarding the whole thing, other than his protein requirement was too high.

there are so many variables we really need inorder to dissect this properly, but we cant as we dont have all those points, etc, I did ask for more details but never received them.