Fat loss advice!

[Frank094]

Hey guys,
I'm writing this topic because I wanna ask you some advices about how to loss fat better!

My situation: I'm 18 years old and about 3 months ago I was around 216 lb. and I had a lot of belly fat and chest fat. I decided to lose as much weight as I could have done.
I didn't eat for few days ( really stupid, now I know that ) and I lost about 9 lb.
After that I went to a nutritionist and she gave me a diet; I started to do a lot of gym to burn fat and to get bigger muscles. Now I'm about 181 lb. and my goal is 163 lb.
The problem is that I still have belly fat ( less than before ) and chest fat ( less ).

Gym workout: I go at gym 3 times/week for muscles and I work with each muscle group 1 time/week except for abs ( 3 times/week ).
I can see that my muscles are bigger than how they were before to start gym, and I'm pretty satisfies of them.
Instead, I do a run each day ( except for Sunday ) or some aerobic work and I'm improving my skills ( now I can run more than before, with less difficulty ).

Diet: the nutritionist gave me that diet and I'm following it entirely.

Morning - 150g yogurt with 8 teaspoons of dried fruit.
Lunch - about 140g of pasta with something ( fish, meat, etc.. ), salad and a fruit.
Afternoon - a fresh fruit or a ice cream ( but I've never eat the last one ).
Dinner - 3 times/week 170g meat, 3 times/week 250g fish, etc.. after vegetables and a fruit.

Integrators: I take when I go to gym 8g bbca, 30g proteins, 2-3g creatine, 2 tablets of acetil-l-carnitina+.
When I go to run ( except gym days ) I take 2 tablets of acetil-l-carnitina+, 20g of proteins and 4g bbca after.
In the all-day life I take vitamins in the morning, omega3 before lunch and dinner and tribulus terrestris before to sleep.

In the last two months with this life-style I've lost 16kg and a lot of belly fat.
My questions are these: there's something I can do to lose more belly/chest fat? There's something wrong in what I do? Do you have some advices for me? How much time I need to burn all fat ( you know, to get 8-12% of fat mass in my body ) ?

Thanks a lot for reading this guys! I think I said everything, I hope I'll get good advices!

[Minnphat]

belly fat will be the last to go man and you CAN NOT target it... I have the same issue even when I get lean everywhere else... my suggestion is up you weight training to 5 times a week and incorporate some HIIT cardio, sprints on a track well work well. For your diet cut out the dried fruit and def NO ICE cream... Try and keep clean carbs around your workouts the rest of your meals should be protein and healthy fats... really try and stay away from sugar period....

[Minnphat]

also cut the yogurt out dairy is pretty much a garbage protein... IMO

[Frank094]

Thanks for that reply!
Yeah, I've read about HIIT and I'll try to do it few times / week.
I know that I can't target belly fat but I give all myself in what I wanna do, and I hope that in few months I'll get a decent body .

Thanks again for all other advices man!

[GDavis]

Read through all the threads and get an idea of what other people are doing. Congratulations on your success.

[Frank094]

Yes, I'll do that for sure!
Thanks! I'm really happy of what I'm doing and about the results I've gotten.

[data4]

To really dial this in, you need to have a set or macro nutrients to follow each day that way when it is time to make a change you know what you are basing it off and. This allows for less variances in calories which makes changes easier and more precise.

[Geoff Roberts]

Most "nutritionists" will put you on far more carbs and far less protein than you actually need especially if you store fat easily. I know for a fact that if i went to a normal nutritionist and followed them to a t i would lose muscle and gain or at best maintain fat for sure. I told a nutritionist a few years ago i was eating 200g of protein a day and she nearly slapped me and said that was dangerous blah blah. Ironically i lied just to avoid more scrutiny, i was eating 250 at the time. Anyone who really knows their stuff and has had the misfortune of sitting through most college nutrition courses will tell you to be weary of "nutritionists". Not all, but the overwhelming majority.

[Rawstrength]

What does your total daily macro inake come to?

[TonyElTigre]

I think the first thing you need to do is calculate your daily macros for your nutrition and diet program. What type of diet did the doc put you on? I think you need a great deal of protein to supplement your workout program and less carbs. Do you have any food restrictions?

[Todd Lincoln]

Since you're 18 and pretty new to working out and eating healthy I wouldn't over think things and get to analytical with a functional diet. You should be able to reach your goal in a reasonable amount of time just making good food choices, training hard, and staying the course. Take a look at the article below. For most people just wanting to be in good shape and not prep for a show this works good.

http://www.t-nation.com/free_online_...ional_programs

[Minnphat]

I agree at 18 you should not being weighing your food and being crazy about your diet..... try to get 5 solid meals in cut the sugar and flour.... your too young to be crazy... go out have a good time with friends dont let this hobby consume you at a young age man....

[Frank094]

Hey guys, thanks for all these replies! Anyway.. I take about

Proteins: min. 100g-120g / day

The max depends on what I eat but I don't think I go over 150-160g.
My nutritionist told me that if I keep on taking my 30g-40g of proteins with integrator, I'll get problems. I don't think she does understand how much I train everyday :/.

Fat: 85g / day

Of course, 85g just with food.. I didn't add integrators values.

Carbo: about 230g / day

I don't know if it is too much or not. You know, I've read that about 180g are necessary for the nervous system work.
Tell me.. What should I do about that, guys?

I know that often nutritionist are not so good.. I mean.. Mine did a really good work with my cousin but in about 1 year but I can't understand why she's so against integrators of any kind.
Now I'm about 178.6 lbs and I did really approximative measurement.. It looks like now I'm around 18-19% fat mass but I'll know that for sure the next Saturday.

My first goal is to be about 156.5 lbs and about 10-11% fat mass.
At the same time, as I told before, I'm trying to make my muscles bigger.
I think that in 3-4 months I can do something like this !
I'm not too obsessed with these things.. I mean, I go out with friends and I have fun but I can easily refuse bad food, bad drink, etc.. I mean.. I live way better now I'm already enjoying my life!
The truth is that I started this for a girl, now I like the new life style so much and I wanna keep on and reach my goal

Thanks again for all that replies. I hope that macronutrients values I put here are enough to get a reply. See ya, guys!

[MikeS]

also cut the yogurt out dairy is pretty much a garbage protein... IMO

No offence, but this is a dumb statement. Whilst I agree commercial brands of dairy (the ones with crazy flavours added) are garbage, full-fat greek, cream and butter should be a part of every bodybuilders repetoir. Lots of research on people using dairy shows better preservation of LBM and more fat loss during hypocaloric conditions.

[Sam Poe]

no offence, but this is a dumb statement. Whilst i agree commercial brands of dairy (the ones with crazy flavours added) are garbage, full-fat greek, cream and butter should be a part of every bodybuilders repetoir. Lots of research on people using dairy shows better preservation of lbm and more fat loss during hypocaloric conditions.

bingo