Any Advice To Finally Get Rid Of The Stubborn Fat And Start Gaining Muscle In The Right Places?

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I am a 52 year old male who works out 6-7 times per week. I am 5’9″ and weigh 160 lbs. I am trying to lose that last difficult inch or two on my waist, while simultaneously trying to gain muscle. I am concerned about losing muscle rather than losing the fat, as I seem to get no bigger and my waist is not getting smaller. I am currently doing circuit training splits with high reps and high intensity.

Also, I am confused about pre- and post workout nutrition since there is so much conflicting information. I currently take a small BCAA supplement preworkout and follow my workout with a whey protein shake mixed with juice, kale and fruit. Any advice to finally get rid of the stuck fat and start gaining muscle in the right places??


Sean Malone.


Hi Sean,

Sounds like you have done incredibly well so far, so well done there. Your protein intake sounds good, whey after a workout is recommended for fast protein release. It may be a case of just reducing calories more, cutting out some of the juice / fruit to remove the last of the fat.

Take a look at some of the diets used by pro-bodybuilders in the run up to a competition – they are designed to strip away the last of the fat but maintain muscle. Generally there is no fruit, all carbohydrate provide slow release sugars to keep insulin levels under tight control.

I think it is expected that if you are stripping fat off there may be some muscle loss, but not too much to cause any significant reduction in muscle mass or strength.

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