160 pounds and still lots of body fat... help?

Hey guys, I'm 18 years old and 6 feet tall and I recently went from 175 to 162 lbs but I still have lots of body fat on me. I can still "cup" my stomach fat with my hand. I think my diet is pretty good- around 1500 calories, lots of lean meat and egg, lots of water (half a gallon to a gallon per day), and no junk food like chips, cookies No fast food either. It makes me really upset and frustrated because my friends are around 170-180 lbs and have almost no visible fat on their chest/stomach. I know thatcrunches and push ups don't cut body fat so I rarely do them. I don't take protein powder (I am a little skeptical of that stuff but if you think I should please explain why). I try to go to the gym atleast 3 times a week. I have pretty much the same routine in the gym every time I go anddo a full upper body (excluding back)workout every time.Here is my workout routine and if anyone can make any suggestions I would be very grateful and thanks for taking the time to read:

Morning Cardio on Empty Stomach (4 times a week)- Run up and down the stairs 6 floors15 timestakes around 30mins(It's very intense for me, I know I might lose a little muscle with this, but I'm more than willing to do itif I can cut fat)

Gym Routine (IN ORDER)-

Chest:Incline Dumbell Press-4 sets 10-9-8-6 reps,Incline Flies-4 sets 9-8-6-5

Biceps: Dumbell Curls-2 sets, 6-4 reps,Hammer Curls- 2 sets, 8-6 reps, Sit down on bench and Bicep Curls- 2 sets8-6 reps

Shoulders: Front Shoulder Dumbell Raise- 2 sets, 10-8 reps, Side Shoulder Dumbell Raise- 2 sets, 10-8 reps Shoulder Press- 2 sets,10-10 reps

Triceps: Tricep One arm Dumbell Extension (the one where you move the dumbell up and down behind the head, using one arm) 10-8 reps per arm Tricep pulldown (with the rope), 10-8 reps

I don't really do back because I'm afraid I mightnot be doing it right! And to get my leg workouts I just do cardio/interval training

Cardio: After weight training, I move on to Interval training on elliptical machine- 1st minute at a comfortable resistance, then next minute I increase resistance and push as hard as I can,and alternatefor 20 minutes, followed by regularcardio on elliptical machine for 10 minutes. I burn about 400-450 calories for the whole 30 minutes.

I spend around 3 hours in total in the gym with weight training and cardio combined.

3 times a week: At nighttime around 10pm I go for a run up and down the stairs (6 floors, 20 times) I go to sleep around 12-1am.

.... and thats it. Anything wrong there with my workouts? I know I sound kinda desperate, but any help would be appreciated. Thanks.

1500 calories for an active, 6' tall male is not even close to enough. You should be more like 2500+

At 6ft, 160 is a healthy weight.

Don't get paranoid and lose too much weight and be unhealthy and likely malnourished.

At 6ft, 160 is a healthy weight.

Don't get paranoid and lose too much weight and be unhealthy and likely malnourished.

dercoo

The authors of the "Flat Belly Diet" claim that a diet hight in monounsaturated fats helps to eliminate visceral fat.

Monounsaturated fats are found in "healthy oils" like olive oil and "healthy nuts" like almonds.

Then there's the "Omega-3 vs Omega-6 fatty acid" variable. Supposedly the former (found in fish oil) is healthier than the latter.

I don't know whether there's any hard evidence to support the authors' claims, so I'd recommend doing some research before making any adjustments to your diet.

Personally, I'd be suspicious of any diet plan that downplayed the importance of calorie expenditure vs calorie consumption. It's been shown time and again by multiple studies that it remains the most important factor in weight loss or weight gain.

I'm a guy and just want a flat belly... The most I ever weighed was was 220lbs 4 years ago and went from that to 190 lbs to 175lbs and when I started cutting junk food and getting really serious, I lost 15 more lbs, but I'm still struggling with all this flab. Like I said, my friends have no where near as much body fat as I do yet they weigh as much as me. And yes, to the post above me, Calories inshould be lessthan calories burned is what I'm following right now.

You're an average geezer, why worry?

You could tone up, but you wouldnt need to diet.

You're an average geezer, why worry?

You could tone up, but you wouldnt need to diet.

-Snooze-

the girl in your sig is hot

Hmmm... so you're saying I should eat more to prevent my body from going into starvation mode? When I say 1500 calories, I mean 1500-1800.Sorry I didn't mention that before. I eat every 1 1/2 hrs and here is my diet: Breakfast:Egg whites/Chicken Breast/ one apple for breakfast.Almonds as a snack (So that's a low carb breakfast to maximise fat burning after morning cardio)|| Lunch: Peanut butter sandwich with 2 slices whole wheat bread/ 2 apples/ half gallon of water.Peanuts as a snack|| Dinner: Cottage cheese w/ whole wheat bread/ kashi cereal- the box with 13g protein- 1-2 bowls. I think a lot of my caloriescome from almonds and peanutsbut they are supposed to be good for you, right? Or is the nutrition in them not worth the calories? Thanks for helping.

Eyyy you're like me =D I pretty much had the same thing happen to me, but i just kept working out i just toned out and got abs. Pretty much i just do the regular powercleans, puchups, situp, squats, running around 2-3 miles (on the treadmill), then finish off some crunches and just after a month or so it just flattened out. But like earlier you're eating quite under the needed intake o.o.. I'm eating around 2000-3000 a day, and every once and a while get my junk food. Although some people always told me since i'm young i can gain and lose weight quickly (never confirmed that, but you know just saying: 16 btw)

You should intake more calories.

Hmmm... so you're saying I should eat more to prevent my body from going into starvation mode? When I say 1500 calories, I mean 1500-1800.Sorry I didn't mention that before. I eat every 1 1/2 hrs and here is my diet: Breakfast:Egg whites/Chicken Breast/ one apple for breakfast.Almonds as a snack (So that's a low carb breakfast to maximise fat burning after morning cardio)|| Lunch: Peanut butter sandwich with 2 slices whole wheat bread/ 2 apples/ half gallon of water.Peanuts as a snack|| Dinner: Cottage cheese w/ whole wheat bread/ kashi cereal- the box with 13g protein- 1-2 bowls. I think a lot of my caloriescome from almonds and peanutsbut they are supposed to be good for you, right? Or is the nutrition in them not worth the calories? Thanks for helping.

electric_apples

You don't train your legs by doing cardio... start doing squats

Thanks for all of the input, I guess I''ll experiment with my diet some more and start eating more as suggested.