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  1. #1
    Registered User jama123's Avatar
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    Exclamation Need Help with fat loss

    Hi, I have been completely stuck at a plateau for a while now and I'm not sure what to do exactly. I currently weigh 75kg at 6 foot and I'm struggling to lose that last bit of fat. I've been continually cutting was originally 83 and slowly dropped down to 75 in 4 months whilst my lifts have continually gotten better. On major compound movements, I can do double my weight bar bench press. Is it essential, I begin working on my core, it is something that I really need to improve but I keep hearing mixed opinions that you can get abs by just getting to a low body fat percentage. I don't properly track my calories but it's definitely between 1500-2000 calories. My upper body is very well defined as well as my legs but my stomach area has no definition. Random question why do I look bad in some mirrors and good in others. For instance, in a full-scale mirror, I look far better. Anyways I digress, my main question is do I have to lower my calories or should I do more core work. I'm currently 15 percent body fat. Thank you in advance for your advice. I haven't actually been on this forum in a long time but due to this page, I lost 35kg when I was very fat so your advice will mean a lot once again.
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  2. #2
    Nameless King faithbrah's Avatar
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    lower your calories if you want to lose fat, do some ab training to retain your ab muscles while cutting
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  3. #3
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by jama123 View Post
    I currently weigh 75kg at 6 foot and I'm struggling to lose that last bit of fat. I've been continually cutting was originally 83 and slowly dropped down to 75 in 4 months whilst my lifts have continually gotten better. On major compound movements, I can do double my weight bar bench press.
    If you've doubled your bench in 4 months, it wasn't very high to begin with. At 165 lbs and 6' tall, I can't imagine you have a lot of muscle mass. You need to put on some of that lean mass.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  4. #4
    Registered User jama123's Avatar
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    Originally Posted by TolerantLactose View Post
    If you've doubled your bench in 4 months, it wasn't very high to begin with. At 165 lbs and 6' tall, I can't imagine you have a lot of muscle mass. You need to put on some of that lean mass.
    Bro I said bar bench ahahha. My bench has definitely not double. I squat 145 kg, deadlift 150, and bench 90kg. And while I’d be inclined to agree with you I disagree in terms of muscle mass. I was nearly 100kg at one point then became Super skinny at 63 then bulked to 85 and been cutting slowly to 75 so I’ve retained a lot of muscle mass. And at least for me I don’t want to be super massive as I need to be quite lean for sports. I just want to lose that last bit of fat which I’ve been struggling with but as suggested earlier caloric deficit and working more of my core seems to be the right direction. Thanks for your input though
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  5. #5
    I'm huge in Japan! xsquid99's Avatar
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    Abs are like any other muscle, they need to be built up by training them while in a calorie surplus. If you haven't spent a good amount of time building them then you shouldn't expect them to show just by losing weight. And most people (unless they have serious training history) aren't going to have well defined visible abs at 15% bodyfat.

    Post a photo for better advice.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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