best way to lose a gut and luv handles??

Question

ok, i have almost no fat anywhere on my body accept for my luv handles and gut... i work construction and i train in muay thai all the time, i know im in a big calorie defficit but my stomach doest want to get flat, i know i have a six pack under it somwhere.. but ic ant bring it out :\ what should i change in my diet? what is a good diet plan.. i need a specific one with foods, so i can just go out and buy the foods and eat that from now on.. now im eating fast food at least 3 times a week... i eat lots of bread too :o is it the carbs that are keeping my stomach on???

Answer 1

Walking seems to work for me. I have been walking about 10- 20 miles a day. My body fat is probably like 7-8% and I eat pretty darn bad.... bread, candy, 4k+ cals a day.

Answer 2

the only way to lose them is by lowering your body fat percentage which you achieve by healthy diet and exercise
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), weight training a few days a week but never work on the same muscle group two days in a row (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)