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See the homeboy above, that V - I had that visible earlier this year when I was playing basketball despite weighing about 4-5kg more. That means i've lost 4kg of bodyweight and since i'm stronger and more muscular now than then, it has been 4-5kg of bodyfat.

How do you guys explain that? Cal in vs Cal out sermons can't explain it to me. I'm willing to accept I was burning more calories then than now. But i also know i was eating more then than now. So how does that affect balance? Now think about this for a second. I've maintained a caloric deficit to lose 4-5kg of bodyfat, so im definitely in a deficit, but yet that V above, yea I dont have it right now!!

I WONT cut more calories from my diet. I'm practically eating 2 square meals, 2000-2700 calories a day. I wont drop below 2000 and if you tell me to cut more than that. I REFUSE TO CUT ANY MORE CALORIES. My metabolism will get fucked up if I have a bigger deficit from diet than I already have and that's no way to live.

But I dont need to cut any mroe calories because there are other ways to burn bodyfat than thru diet. Aerobic steady state and HIIT will do that very well. I know that from experience.

I think I have it figured out tho. It's the mix of aerobic and hiit that I need to add. And sensibly, not 10+km of cardio a week like I did last week. No it has to be a reasonable amount. And it has to be both aerobic and hiit. I cant' and wont go back to playing basketball (cos then i cant train properly), so i'll have to be really smart about this.

tentative plan
daily 500m-600m fasted TM (~5-10mins, weekly progression: add 0.1km/hr and 50m)
1x a week HIIT (tabata mountain bike),  steady state cardio (30-60 mins riding mountain bike)
3x a week - ~3mins/session - TM warmups  - before weights, stick to about 3 minutes, not too high intensity, just get warm and blood flowing.
1x week pickup basketball (max of 3 games, and no more than 2 games back to back).


Playing pickup, I wont/cant play 2-3 hours straight like i did sunday because then training gets fucked up.

But basically i'm going to keep a bit of daily aerobic work, nice and gentle, pure fat loss, little impact on lifting. And slowly ramp it up over time. Then ride a bike trying to simulate my magic fat loss from basketball (mix of HIIT and aerobic) by doing tabata sprints and then just riding casually for 30-60mins.

On off days, i might go for a long walk but not a treadmill and maybe shoot hoops. dunno maybe.

I don't want to do much running/jogging cos it fucks up my knees/ankles and tires out my calves/hamstrings/quads and makes for shitty squat sessions.  So i'm going to try riding a bike instead. Hopefully that will give the conditioning without the side-effects i just mentioned. It also gives me a chance to go outdoors since i have a nice bike trail 5 minutes near my place.

 I want a nice balance of aerobic (2x a week) and HIIT (1x a week). Just what I had when I played basketball earlier in the year and saw good spot reduction of belly fat.

Quote

-There's no magic fat loss from basketball.
-Cutting under 2000 calories doesn't fuck up your metabolism to any significant degree.
-Other ways to burn bodyfat other than diet?  Other things help, but how effective these other things are comes down to your diet...
-There's no such thing as spot reduction.
-As for an explanation of your "argument" above, it's impossible to tell from the information you gave.  There can be numerous factors involved. 
-Your plan will probably work for getting you leaner, that's not what I'm arguing.  I'm just saying your facts are totally wrong.

lol aren't you pushing the calories-in dogma a little too far dude? I agree its the main thing if you eat like crap it probably doesn't matter what you do training wise, you'll still stay fat. but that's not my situation, im eating 95% clean and under maintenance, so i've got that in check. I'm not someone spending 10 minutes on the treadmill and then going to have double whoppers "for recovery" post workout!

basically my argument is this, whenever i've played basketball seriously, i'd be unwittingly doing HIIT and aerobic training and this burns bodyfat. Period. And it does this regardless of whether or not i'm in a caloric surplus or deficit or maintenance or whatever. That's my experience. When I was in university i was on a high caloric intake and yet i was very lean because of basketball. And recently, earlier this year when I played basketball (as compared to not doing any HIIT or aerobic exercise) - i burnt bodyfat - bellyfat to be specific even though my caloric intake was slightly surplus to maintenance.

But now i'm on a caloric deficit while not playing basketball i've lost 4-5kg of bodyweight and yet I have more bellyfat than I did when i weighed more and wasn't cutting but was playing basketball. 'm not generalising to everyone out there, just describing my personal experience.

And btw there is spot reduction but not in the way you are thinking of. For example if you take someone very obese, and you put them on a low carb diet and have them doing cardio, they'll take off belly fat preferentially according to the science. Or even if you take some one obese who is sedentary, the experts say first goes the visceral bodyfat and then the subcutaneous. Is that spot reduction in the sense of someone doing high rep bench press to burn man boobs? Not quite the same thing

But if you're going to talk about facts you have to admit that aerobic and HIIT are good at burning fat and introducing them to someone who doesn't do them will have a fat loss effect (provided diet is in check which it is for me but i'm not getting the results i want with just diet alone)

Where the hell in that quote of my post am I further pushing the calorie in vs out concept?

All I'm saying is, burning 100 calories from jacking off = burning 100 calories from HIT/basketball/cardio/whatever...  There can be a myriad of reasons to explain your argument, but to think basketball has had magical effects on your fat loss efforts is wrong.

Just play basketball and keep eating relatively clean. Do whatever your body responds well to. If that's playing basketball than play basketball. As long as you eat pretty clean and exercise than you'll lose fat without having to worry about excessive dieting. Plus eating more helps for playing sport and gyming.

Maybe you stay a ton on your heels or something?

  Grats on getting under 180 man, keep up the good work !@!  I wouldnt worry about dexa right now, use the scale and the mirror.  Measure your WAIST regularly, that will give you good feedback for a long period of time.