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  1. #1
    Registered User Higgi21's Avatar
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    Losing last bit of belly fat HELP

    Hey Guys! I’ll try to provide as much info as possible. SWIM is a 21yo, 6’5 215lbs elite athlete. SWIM recently gained a newfound motivation to get in the best possible shape for his sport. He started dieting extremely hard cutting out all processed foods, essentially all carbs if it didn’t come from wholefoods, no dairy and no alcohol. He was feeding his body what it needed and he was still in competition so he made sure he was healthy, his energy levels and performance only went up. SWIM was usually hitting around a 1500-2000 calorie deficit/day. This may seem crazy but he was swimming 1hr in the morning fasted, working out for 2 1/2hrs, going to class, then working out another 45mins with his team and then he’d have his sport. Everything was going great, lost 20lbs in the first month and now about 5 months later, he’s not doing as much as he was but he is still in around a 1000-1250 calorie deficit/day, he’s still fasting and in the last 2 weeks he’s been doing 22hr fasts. He does a lot of cardio (1-2hrs)/day and atleast an hour of weight training. SWIM went from 250lbs to 215lbs in that 5 months and he’s happy to see a huge amount of fat loss and very nice muscle and strength gain as well. As an elite athlete he understands nutrition and training very well but he still can’t seem to lose that last bit of fat around his lower abdominals and around his waist. He’s been trying so extremely hard but things are taking forever. He’s supplemented a lot taking all sorts of things that help with fat mobilization, he’s taking thermos, taking metabolism boosters and he’s even been using an ECA stack for about 3 months and has added Yohimbine in the last 5 weeks. Is he missing something? why is it so hard to lose that last bit of fat, it seems it’s been about 5 weeks with extremely minimal results. I will provide pics of SWIM, before pics with a current day pic and I’ll also provide a pic of today next to about 4 weeks ago so show the minimal change. How can SWIM lose this last bit of belly fat around his lower abs and waist?? Any help would be appreciated and I thank you for taking the time to read this.

    First two pics are a Before pic next to a current pic. The next two pics are pics from 4 weeks ago compared to current day.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    An athlete is what sport? Swimming I assume?

    It's seldom necessary to try to get bodyfat levels excessively low - it often impedes athletic performance, especially in strength or power sports. If he competes over short distances, I would put more muscle on his frame. Is it getting a sixpack - or improving at the sport - pick one.

    Carbs are not the enemy, neither is dairy. Fasted training does not increase fat loss ceteris paribus. There's a few myths going on here.
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  3. #3
    Registered User Higgi21's Avatar
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    Hi SuffolkPunch! Thanks for the quick reply, few things. Actual sport is Hockey. Also his body does not process carbs and dairy very well and he has found that a low carb diet and no dairy has made his body feel a lot healthier and he's had a lot easier time fitness wise. Thanks
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    Nerd That Lifts MeadxHole's Avatar
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    I'd say for an "elite athlete" you're lacking in overall muscle mass. If you're playing collegiate hockey as an "elite athlete" then talk to your trainers first - use their professional knowledge. If no trainers, just eat at surplus and put on more muscle before worrying about minimal body fat. That's the #1 thing you can do since you are doing this for strictly performance improvements.

    Train harder + get enough protein. As Suffolk said, put more muscle mass on the frame.
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    1. If "SWIM" is you, then stop speaking in the 3rd person about yourself. If "SWIM" is not you, then he'd be better off coming here for advice himself.

    2. Paragraphs and line breaks are your friends. A wall of text is irritating for people to read.

    3. Obsessing over the utterly insignificant amount of fat left around the midsection is a sign of potential body dimorphism, especially at such a relatively young age. That area will likely even out over time especially if "SWIM" adds a few more pounds of lean mass onto his frame because right now "SWIM" is under developed for his frame. And frankly, the late teens to early twenties are a man's optimal years for building muscle and IMO wasting them in a perpetual calorie deficit trying to lose an utterly trivial amount of fat is borderline insane.
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    Registered User CommitmentRulz's Avatar
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    I would think that SWIM would be much more effective on the ice - as physical as hockey is - with more muscle.
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    Registered User Ghawk21's Avatar
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    Originally Posted by CommitmentRulz View Post
    I would think that SWIM would be much more effective on the ice - as physical as hockey is - with more muscle.
    I'll bite, when you say elite athlete what level are we talking here? I'm on the same page as^, what kind of elite athlete wants to be so under muscled and scrawny. At 6'5 I'll assuming defenseman or goalie? "Elite" athletes tend to care about their performance rather than a little bit of belly fat.

    You're going to have a tough time getting much advice speaking in the third person and writing an incoherent wall of txt along with bold claims like being an elite athlete when the only visual evidence makes you look like a tall scrawny dude....lot of inconsistencies.
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    Han shot first! TolerantLactose's Avatar
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    I can't think of an elite level league that's operating right now.

    A lot of the really strong hockey players I know are pretty thick around the torso and have tree trunk legs

    It's also odd for to identify "him" by his swimming.
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    Registered User hardyboysare's Avatar
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    Originally Posted by CommitmentRulz View Post
    I would think that SWIM would be much more effective on the ice - as physical as hockey is - with more muscle.
    Not sure he means ice hockey well I hope not as more muscle is needed.

    I think it's field hockey possible as they are rather lean and its generally no contact sport.
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by hardyboysare View Post
    Not sure he means ice hockey well I hope not as more muscle is needed.

    I think it's field hockey possible as they are rather lean and its generally no contact sport.
    Field hockey didn't even occur to me. =\
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  11. #11
    Registered User Higgi21's Avatar
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    [QUOTE=Ghawk21;1606075611]I'll bite, when you say elite athlete what level are we talking here? I'm on the same page as^, what kind of elite athlete wants to be so under muscled and scrawny. At 6'5 I'll assuming defenseman or goalie? "Elite" athletes tend to care about their performance rather than a little bit of belly fat.

    You're going to have a tough time getting much advice speaking in the third person and writing an incoherent wall of txt along with bold claims like being an elite athlete when the only visual evidence makes you look like a tall scrawny dude....lot of inconsistencesTE]

    Hi, when I say elite athlete I mean and yes as me, I'm going to be playing professional ice hockey in Europe next year. Also I don't think the pictures do me much justice especially in my arms with an 83inch Wingspan, I look a lot smaller in the pics than I do in real life and I'm sure anyone who would see me in real life would agree aha. i have never been called scrawny in my life, my arms legs and torso are bigger than almost any teammate I have played with and I consistently put up top3 numbers on all teams I've played for in terms of throwing up weight. Also reading comments I think people have an odd perception of hockey players physiques, hockey players are not very big at all and are not the strongest athletes, we're usually very lean (9% body fat) with athletic builds and great explosiveness, we're not the most muscular athletes but we naturally have very strong lower bodies especially.

    Again, as of right now muscle mass is not a huge concern, I'm bigger muscularity wise than 90% of hockey players I know. I am a defenseman and I am known for being the most physical player on the ice, I have no problem blowing people up with open ice hits, winning battles or fighting. Like my post suggests I'm still looking to lose body fat %. i know what top level hockey physiques look like and that is what I'm working towards. Thank you
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  12. #12
    Registered User Higgi21's Avatar
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    Originally Posted by hardyboysare View Post
    Not sure he means ice hockey well I hope not as more muscle is needed.

    I think it's field hockey possible as they are rather lean and its generally no contact sport.
    Pro ice hockey in Europe, full contact. I am bigger and stronger gym wise than 90% of hockey players I know. I'm known for heavy hits, tossing bodies and fighting, so no, i'm not playing a non-contact sport and Inhave zero issues in that area of the sport.
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    Registered User hardyboysare's Avatar
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    Originally Posted by Higgi21 View Post
    Pro ice hockey in Europe, full contact. I am bigger and stronger gym wise than 90% of hockey players I know. I'm known for heavy hits, tossing bodies and fighting, so no, i'm not playing a non-contact sport and Inhave zero issues in that area of the sport.
    In that case I would suggest rereading the below answer similar to what others have stated:-

    Originally Posted by Ghawk21 View Post
    I'll bite, when you say elite athlete what level are we talking here? I'm on the same page as^, what kind of elite athlete wants to be so under muscled and scrawny. At 6'5 I'll assuming defenseman or goalie? "Elite" athletes tend to care about their performance rather than a little bit of belly fat.
    But if you are adament about losing the last bits of fat how many calories are you consuming?

    Not how large your deficit is but actual calories consumed?

    Also your major 1rm or 5rm lifts eg bench, squat would be helpful as well for reference.

    As mentioned above going to low body fat is likely to effect your sporting performance.
    Last edited by hardyboysare; 05-28-2020 at 09:24 PM.
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  14. #14
    Moderator SuffolkPunch's Avatar
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    Originally Posted by Higgi21 View Post
    Pro ice hockey in Europe, full contact. I am bigger and stronger gym wise than 90% of hockey players I know. I'm known for heavy hits, tossing bodies and fighting, so no, i'm not playing a non-contact sport and Inhave zero issues in that area of the sport.
    In that case, I definitely think trying to get leaner is not going to help you - but gaining muscle will. Train for your sport (your livelihood) not the beach.
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  15. #15
    Registered User Ghawk21's Avatar
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    If you're going to play pro wouldn't you have a team trainer? I understand hockey players don't usually have the biggest upper bodies but you didn't post pictures of your legs or any lifting stats so I went by the pictures and you look scrawny in those pics. You may be bigger than the kids you're playing against now but if you really are going pro then you're about to start playing with men. I bet you won't be anywhere close to the strongest 90% and would be better off building muscle to increase performance rather than try to reduce what little bodyfat you currently have.

    You came here for advice and everyone seems to be on the same page, if you're just looking for validation and people to tell you what you want to hear then I don't know what else to say.
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    Han shot first! TolerantLactose's Avatar
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    I'm not sure how things are in Europe but elite players typically turn pro at 18 or 19. I think 16 is the low end for the SEL. In any case, when you turn pro, there's going to be big jump in the average weight of players around you. If you're going to cut 35 lbs, you probably picked the worst time to do it.
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