Im new to this forum, so this is actually my very first post. Hello to everyone.

Im 32 yrs old, male, 6 ft height. I was an athlete (soccer) throughout my life until I had an achilles rupture on me. This was like 3 yrs ago and Im still trying to regain my fitness. For a while I ate really crappy and put on a lot of weight. Playing shape was 165-170 lbs. Over weight shape was 195-203.

About 4 months ago I decided enough was enough. I started eating healthy and riding the bike every day. Im back down to 175 right now, which was my goal and ideal weight. I thought things would go back to normal. To my dismay, things are not Im flabby around the middle. Dammit, i want my 6 pack back (not beer).

I guess I built up a layer of fat while eating junk, that didnt seem to magically disapear. Go figure. So, finally my question: How to get rid of that flab without loosing any more weight?

I dont want to loose any more weight because at my height its too skinny. Also dont want to loose any muscle because thats how I ended up here in the first place. I can do cardio and weights, but not sure the balance that will help me.

Thanks in advance.

do you have a dr you trust and/or a trainer you like? did you have physical therapy ?

Im actually past the physical therapy part. Im back in business as far as running and physical activity, there is nothing I cant do. Trainers, I dont trust for the most part. Most of these guys at the gym arent much more versed than I am in physical fitness. Being a doctor, I know what here is to know about the biology of the body. If I could find a real trainer like the trainers used by hollywood stars, that would be sweet. Then again, those guys cost an arm and a leg.

Im hoping someone on this forum has gone through this and can share what worked for them. Im totally against any pills that help burn fat, all they do is put stress on your heart. So, Im looking for a routine that may have worked for others.

I'm no expert but it sounds like your body fat % is higher than during your soccer days....

If you want to keep the same weight but loose fat the only option is to add muscle mass, this should also help with you regaining your 6 pack.

There is no secrets that hollywood trainers are privy of. Most hollywood stars are pretty genetically gifted to begin with. They also have that drive and dedication which not many can match. Thats one good reason why they are in hollywood! And when you get paid for looking good its not that hard to be one of their personl trainers.

You are discovering the number one problem of a diet. How to keep muscle loss to a minimum while still losing fat? And that's the million dollar question. Losing weight is easy. Losing weight while keeping the muscles intact is the hardest part.

All that cycling didn't help much to hold onto your muscle. You should do some weight lifitng too.

And appearances are relative. Make your upperbody big and yor waist will look smaller.

Anoop

Thanks for the advice. Im thinking a 2 days cardio and 3 days weights might do the trick. 1700-2000 cal per day and limit saturated fats. Maybe eat the carbs early in the day and the protein later since the workouts will be in the evening.

Does that sound like a good plan?

try it ! let us know !

You need to be eating carbs after training to increase the rate of glycogen replenishment in the muscles and aiding recovery

I will eat the carbs, just that the focus will be on the protein.