A few weeks ago I mentioned to somebody that I'm dieting because I haven't seen my abs clearly in over a year.
I hate to ruin your day but I've found this idea of "spot reducing" to be an absolute myth. The reality is after about age 30 you start experiencing a continual decline in testosterone and growth hormone. Granted, you CAN positively affect this with proper weight training and diet but it's never going to be like when you were 18 unless you go the hormone replacement route.

On this type of restricted carbohydrate diet you can see some pretty rapid changes in your body fat percentage. One thing I would recommend when following this diet is every 5 days or so have a carbohydrate meal consisting of a sweet potato, rice, and oatmeal.
Obviously, this is just a brief overview and I don't have the time or space here to go into all the details. I think you'll find that by eating this way you'll be able to avoid most of the muscle mass losses that seem to accompany traditional calorie restricted diets.

Basically your only source of carbs should be leafy green vegetables, spinach, tomatoes, etc. 6-8% body fat for men.Since at that level the caloric intake can get quite low if you aim to get the full deficit from the diet.So are you gonna eat 1600-1800 kcal or add more steady state cardio or HIIT?

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