Sherdog, help me out: I've been trying to loose that dammed belly fat for a long time, but it seems impossible! I've been reading several of the sticky threads, but I'm not sure what I'm doing wrong -but I'm sure that there's something wrong. I will list everything that I think is relevant about my diet/lifestyle: My typical day is: wake up, eat some cereal with milk, not much of either. Then I grab my bike and ride for around 50 minutes (20Km) to my office. My ride is middle intensity. If I do full intensity then I can't do train in the afternoon, nor work properly during the day. When I arrive I drink some chocolate milk (I read that it's a good post workout drink, due to its proteins, I hope it's true!) That's around 10 am. And of course a coffee. Then if I'm hungry I eat either yogurt or a fruit (usually a banana.) Around 12.30 I go to lunch, and here my diet sucks: I go with my office-mates to the university canteen, which means that I can choose between fried stuff, pasta, bad (and very expensive) salads or some unknown stuff that taste to "I will regret eating this." So, I take pasta most of the time. I know that I shouldn't, but men, the options look worse. Then during the day I eat a fruit or yogurt, usually is yogurt. And one or two cup of coffee (and I mean espresso.) Then at six I take some cereal. On Monday, Wednesday and Friday I leave the office at seven something and ride 10 K to the gym to train judo or BJJ. After one and a half hours I ride another 10K to me room, drink some more chocolate milk and then I eat some more yogurt (yes, I eat a lot of yogurt.) On the other days of the week I just ride the 20K back to my room and around 9 pm I eat some salads with tune. I tried to cut the bread, but since it didn't seem to work and I was getting really tired, now I just added bread again. During the weekend I basically rest, ride some 20-40K during the whole weekend, swim a little and eat mostly fruit and salads. Also, I drink a lot of water during the day, and a few times per week I drink some fruit juice, around 1-2 liters per week. I cannot tell you the portions, since they vary with my mood and with how hard was the day. Trying to figure out a minus sign in your equations can take a lot of energy! So that's my routine. Now, about me: I am 1.73 meters tall, and my weight goes between 69-74 kilos (usually 72). I've realized that when I go to some conference for a week and I don't train or do any sport and eat whatever is available, I go down to 67 Kg, which goes up again to 72 in two weeks. I don't know how much body fat I have, never measured it. I've tried to eat less carbs in order to lose the extra fat. I cut almost all the bread from my diet, but now I'm really tired, so I'm thinking about eating bread again. Now I'm going to replace the cereal with porridge, but I'm not sure that the problem is there. Honestly, I feel very disappointed with my body: I do a lot of exercise, I train a lot, try to eat well, but still, that cursed belly fat is still there. I've changed my diet tons of times, but it seems impossible. Last year I weighted 78-80Kg, I started eating more salads, less bread and stopped eating sugar. I went down to my current weight. But since then, nothing seems to improve my "look". It bothers me because I go to compete in the -73 in judo, and I feel that I'm given 4-5 kilos of advantage in fat. I wonder if I could go down to -66 or replace the fat for muscle. Well, that's all I can tell, and if anyone has any tip, I would appreciate it a lot. If you need more info, just ask and I will provide it. Saludos!