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<blockquote data-quote="jay" data-source="post: 2341196" data-attributes="member: 215009">I don&#039;t really believe in the &quot;shape-up&quot; myth. In fact, i&#039;m sure it&#039;s simply a sales pitch.But enough of that:You are doing good eating those small meals a day. One of the things you can do is control your carb intake. Meaning have low, medium and high carb days. For instance, if you know your going to have a really tough workout one day, you want high carbs. If you are going to be chillaxin on the weekend, you will want to have low carbs. For low carb days, you will want to increase your protein and unsaturated (mono and poly) fat intake.Ever heard the term, abs are made in the kitchen? Well, it&#039;s true.You&#039;re diet/routine is safe. On your weights, increase the amount you do on exercise. Focus on compount movements like you&#039;ve been doing, squats, lunges, etc. But you will want to increase the weights once a week. If your body is not getting an adequate challenege, it will adapt to the weight and the same exercises. You want to mix up your exercises and increase the workload (weights) so your body will constantly evolve. The more lean muscle you gain, the higher your metabolism will be. Your body will need more calories for that lean muscle and use fat storages for energy. One last thing about the food, look at the nutrition label. Watch for sugar, that&#039;s the biggest thing that will prevent you from losing the fat. Pretend like you are a caveman/cavewoman and that you eat the RAW foods. This mindset will get you eatching more lean proteins and vegetables. When you go shopping for food, most of your food should come from the outside of the isles, meaning vegetables, fruits, skim milk, low-fat cheese, lean ground beef, lean ground turkey, shrimp, salmon, tuna. The more you go through the center isles with all the plastic packaging, the more you will set yourself up for failure. &quot;Food&quot; for thought. Good luck.</blockquote>

[QUOTE="jay, post: 2341196, member: 215009"] I don't really believe in the "shape-up" myth. In fact, i'm sure it's simply a sales pitch. But enough of that: You are doing good eating those small meals a day. One of the things you can do is control your carb intake. Meaning have low, medium and high carb days. For instance, if you know your going to have a really tough workout one day, you want high carbs. If you are going to be chillaxin on the weekend, you will want to have low carbs. For low carb days, you will want to increase your protein and unsaturated (mono and poly) fat intake. Ever heard the term, abs are made in the kitchen? Well, it's true. You're diet/routine is safe. On your weights, increase the amount you do on exercise. Focus on compount movements like you've been doing, squats, lunges, etc. But you will want to increase the weights once a week. If your body is not getting an adequate challenege, it will adapt to the weight and the same exercises. You want to mix up your exercises and increase the workload (weights) so your body will constantly evolve. The more lean muscle you gain, the higher your metabolism will be. Your body will need more calories for that lean muscle and use fat storages for energy. One last thing about the food, look at the nutrition label. Watch for sugar, that's the biggest thing that will prevent you from losing the fat. Pretend like you are a caveman/cavewoman and that you eat the RAW foods. This mindset will get you eatching more lean proteins and vegetables. When you go shopping for food, most of your food should come from the outside of the isles, meaning vegetables, fruits, skim milk, low-fat cheese, lean ground beef, lean ground turkey, shrimp, salmon, tuna. The more you go through the center isles with all the plastic packaging, the more you will set yourself up for failure. "Food" for thought. Good luck. [/QUOTE]

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