Exercising like a madwoman, losing NOTHING
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Another data point: I'm 5'10", 185 lbs, and my waist is also 36.5".0
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I uploaded two photos - maybe that will help? I swear I'm not one of those people who is skinny as a stick and complains about their weight.
Yes, I've wondered if I should be eating more, but I'm not hungry, so that seems odd. I'll try it anyway, based on your comments. I started adding a protein shake today. P90X is high impact, high weight lifting. I avg 12% protein, 58% carb, 30% fat (from nuts, avocado, etc, not from junk). Eating vegan makes increasing protein hard, but I work on it. The shakes will help.
I was told to measure my waist at my belly button, so if that's wrong, then yes, the measurement is wrong - but you can see from my photos that I've definitely got a spare tire that's not going anywhere.
Also, yes, I've visited the doctor. He says not to worry about it. My cholesterol is 160, and I'm in the right weight band. I'm hypothyroid, and yes, that makes it much, much harder to lose weight no matter what. I take meds, but it's still hard. Thanks for all of your input. I really appreciate it!0 -
I uploaded two photos - maybe that will help? I swear I'm not one of those people who is skinny as a stick and complains about their weight.
Yes, I've wondered if I should be eating more, but I'm not hungry, so that seems odd. I'll try it anyway, based on your comments. I started adding a protein shake today. P90X is high impact, high weight lifting. I avg 12% protein, 58% carb, 30% fat (from nuts, avocado, etc, not from junk). Eating vegan makes increasing protein hard, but I work on it. The shakes will help.
I was told to measure my waist at my belly button, so if that's wrong, then yes, the measurement is wrong - but you can see from my photos that I've definitely got a spare tire that's not going anywhere.
Also, yes, I've visited the doctor. He says not to worry about it. My cholesterol is 160, and I'm in the right weight band. I'm hypothyroid, and yes, that makes it much, much harder to lose weight no matter what. I take meds, but it's still hard. Thanks for all of your input. I really appreciate it!
Have you heard the phrase "skinny-fat" It means you have a relatively high BF% with a normal or low BW. Based on your pictures, that's you. And while I think your waist looks more like a 34 than a 36.5. A good strength training program will help you "lean out" without losing much more weight.4 -
I looked it up, and skinny-fat means that I would have a low amount of muscle, and a poor diet. I've biked 5-10 miles a day for years, and about six months ago added an hour of interval training three times week to gear up for P90X. I'm a whole foods vegan and I don't eat sugar or junk. If I'm skinny fat, I got that way on a good amount of exercise, nuts, whole grains, and vegetables, which makes no sense to me. That's just weird. Not that life isn't.
I also see that skinny fat people tend to have "...high blood sugar, low good cholesterol, high triglycerides, inflammation, and/or high blood pressure." I have low blood sugar, normal good cholesterol, low bad cholesterol, low triglycerides, and low blood pressure. It just doesn't fit.
Well, I won't argue that more muscle is better. I'll stick with P90X and hope that it really shows in some conversion of fat to muscle in the second and third months. Thanks for the input -2 -
I uploaded two photos - maybe that will help? I swear I'm not one of those people who is skinny as a stick and complains about their weight.
Yes, I've wondered if I should be eating more, but I'm not hungry, so that seems odd. I'll try it anyway, based on your comments. I started adding a protein shake today. P90X is high impact, high weight lifting. I avg 12% protein, 58% carb, 30% fat (from nuts, avocado, etc, not from junk). Eating vegan makes increasing protein hard, but I work on it. The shakes will help.
I was told to measure my waist at my belly button, so if that's wrong, then yes, the measurement is wrong - but you can see from my photos that I've definitely got a spare tire that's not going anywhere.
Also, yes, I've visited the doctor. He says not to worry about it. My cholesterol is 160, and I'm in the right weight band. I'm hypothyroid, and yes, that makes it much, much harder to lose weight no matter what. I take meds, but it's still hard. Thanks for all of your input. I really appreciate it!
Have you been to the GYN recently? I have uterine fibroids that give me what my GYN calls a 20 week uterus. I don't actually look like I'm 5 months pregnant, but carrying around a soccer ball definitely contributes to my waist line.5 -
cwolfman13 wrote: »Wait, so you consume only 1600 calories a day, work out for 2 hours and don't eat back exercise calories? If you're burning say 600 calories (and that's a conservative guess) in those 2 hours, your NET calories is 1000. So basically your body is trying to live off of 1000 calories a day.
Likely you're in adaptive thermogenesis and your body has likely lowered your metabolic rate to compensate for such a low calorie net. You DON'T burn stored body fat exercising, you burn it at rest and if your RMR is much lower than usual, it isn't any wonder why you aren't burning off any excess body fat.
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Not to mention cortisol levels with that kind of exercise and under-eating...
Here's more on cortisol messing with the scale from Lyle McDonald:
http://www.bodyrecomposition.com/research-review/dietary-restraint-and-cortisol-levels-research-review.html/
...a group of women who scored higher on dietary restraint scores showed elevated baseline cortisol levels. By itself this might not be problematic, but as often as not, these types of dieters are drawn to extreme approaches to dieting.
They throw in a lot of intense exercise, try to cut calories very hard (and this often backfires if disinhibition is high; when these folks break they break) and cortisol levels go through the roof. That often causes cortisol mediated water retention (there are other mechanisms for this, mind you, leptin actually inhibits cortisol release and as it drops on a diet, cortisol levels go up further). Weight and fat loss appear to have stopped or at least slowed significantly. This is compounded even further in female dieters due to the vagaries of their menstrual cycle where water balance is changing enormously week to week anyhow.
And invariably, this type of psychology responds to the stall by going even harder. They attempt to cut calories harder, they start doing more activity. The cycle continues and gets worse. Harder dieting means more cortisol means more water retention means more dieting. Which backfires (other problems come in the long-term with this approach but you’ll have to wait for the book to read about that).
When what they should do is take a day or two off (even one day off from training, at least in men, let’s cortisol drop significantly). Raise calories, especially from carbohydrates. This helps cortisol to drop. More than that they need to find a way to freaking chill out. Meditation, yoga, get a massage... Get in the bath, candles, a little Enya, a glass of wine, have some you-time but please just chill.9 -
Time to see the doctor. At our age hypothyroidism can happen.0
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Thanks for the input from all. Yes, I'm in the right band for my height, but my belly is frustrating me. I have a 36.5" waistline, and in photos, you can see a large muffin-top. I was shooting for 135-138. When I get there, I feel good, and my clothes fit without the muffin-top.
Never thought to measure areas other than my middle, as that's the only place with chub. I'll give that a try - thanks. I would be more than pleased to stay this weight, if my middle turned to muscle and no longer wobbled when I walked.
P90X is already a program heavy on weight lifting, with only a day or two of cardio a week, so I think I'm good there. I'll try calipers and measure other areas to see if that tells me I'm making progress. And hey, if not? My chihuahua loves to lay there, since my tummy is the squishy part.
There may be (small) weights (and high reps) involved with P90X, but it is not progressive resistance training, which is what we're talking about when we suggest weight training.
https://www.t-nation.com/training/p90x-and-muscle-confusion-the-truth11 -
The above is correct. Here is a comprehensive listing of programs that may help.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
PX90 is a great workout but it is primarily a cardio workout as are biking and intervals. It won't cause the kind muscle development that will potentially alter your body shape. I would suggest picking a progressive resistance program and eating a maintenance for a couple of months. Take a break from dieting, develop your muscle structure. Lower cortisol and allow hormones to reset and normalize. You may really like the results. Some additional info on taking a break from dieting.
http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/
Also, as other have mentioned, a medical workout seems like a good idea. If only to rule out any medical issues.5 -
Thanks for the input from all. Yes, I'm in the right band for my height, but my belly is frustrating me. I have a 36.5" waistline, and in photos, you can see a large muffin-top. I was shooting for 135-138. When I get there, I feel good, and my clothes fit without the muffin-top.
Never thought to measure areas other than my middle, as that's the only place with chub. I'll give that a try - thanks. I would be more than pleased to stay this weight, if my middle turned to muscle and no longer wobbled when I walked.
In addition to the recommendation to recomp, maybe consider what kind of clothes you are wearing. I always thought I had a muffin top but as time went on I realized that wear clothing that cut across my middle like it was make me look like I had a muffin top. Now I wear a slightly higher waist in my pants and it looks a lot better. Usually with clothing, you don't want it to end at your widest spot.I looked it up, and skinny-fat means that I would have a low amount of muscle, and a poor diet. I've biked 5-10 miles a day for years, and about six months ago added an hour of interval training three times week to gear up for P90X. I'm a whole foods vegan and I don't eat sugar or junk. If I'm skinny fat, I got that way on a good amount of exercise, nuts, whole grains, and vegetables, which makes no sense to me. That's just weird. Not that life isn't.
I also see that skinny fat people tend to have "...high blood sugar, low good cholesterol, high triglycerides, inflammation, and/or high blood pressure." I have low blood sugar, normal good cholesterol, low bad cholesterol, low triglycerides, and low blood pressure. It just doesn't fit.
Well, I won't argue that more muscle is better. I'll stick with P90X and hope that it really shows in some conversion of fat to muscle in the second and third months. Thanks for the input -
Skinny fat comes from low muscle mass. By eating only 12% protein and doing extreme cardio (yes, P90x) you have low muscle mass. Increase your protein, aim for .8 grams per pound of your body weight and do a lifting program with progressive overload. More Muscle is better. You can maintain a higher body weight (more food) for one. You won't bulk up. It's impossible with out steroids.5 -
I'd go to the doctor. I'm 5'9", 48 yo, weigh around 145-147. My waist is 29.
I will say it has gotten harder lately -- my maintenance calories are lower.
But if you're really at that deficit (and it sounds like you are) and not losing, maybe something is up.0 -
Not worried at all about bulking up, and would be very pleased with more muscle. I will take all advice: will increase calories, do more weight lifting and less cardio, chill, and get a medical workup. I started on protein shakes today, which are AMAZINGLY high in calories, but that and eating a bunch of seitan got my protein up to 20%. Not sure what I should be shooting for, but I hear you that I may be failing to transform fat to muscle at least in part because I'm not getting enough protein and possibly not enough calories. Will post in a month, and let you know if things have changed. Thank you each for all of your help -1
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You just look like you're slouching to me.
Strike a pose!1 -
Not worried at all about bulking up, and would be very pleased with more muscle. I will take all advice: will increase calories, do more weight lifting and less cardio, chill, and get a medical workup. I started on protein shakes today, which are AMAZINGLY high in calories, but that and eating a bunch of seitan got my protein up to 20%. Not sure what I should be shooting for, but I hear you that I may be failing to transform fat to muscle at least in part because I'm not getting enough protein and possibly not enough calories. Will post in a month, and let you know if things have changed. Thank you each for all of your help -
For protein for weight training, and macro setting in general, you want .8 to 1 gram of protein per lb of lean body mass. Fats at .35 to .4 per lb of body weight, carbs for the rest. This helps with adequate protein for muscle building/ retention.2 -
Why don't you chill?
I mean that in the nicest way possible. Trying to be in a deficit and not being successful, on top of lots of exercise, causes so much stress. Why don't you log maintenance? It feels good to be successful at something, you fuel your workouts, and hey...body recomp. Get back into a deficit in a couple of weeks if you'd like.
That's what my coach has me do when I go bonkers. Not saying you're going bonkers...8 -
Not worried at all about bulking up, and would be very pleased with more muscle. I will take all advice: will increase calories, do more weight lifting and less cardio, chill, and get a medical workup. I started on protein shakes today, which are AMAZINGLY high in calories, but that and eating a bunch of seitan got my protein up to 20%. Not sure what I should be shooting for, but I hear you that I may be failing to transform fat to muscle at least in part because I'm not getting enough protein and possibly not enough calories. Will post in a month, and let you know if things have changed. Thank you each for all of your help -
what kind of protein shakes are you drinking that are "amazingly high" in calories???? I have a good whey isolate that is about 130 calories for 30g protein - not bad at all!4 -
Also switching your routine up... diing the same thing over and ovef expecting different results is???... I would also suggest checking out a gym for a body composition analysis... fat% vs. Lean muscle mass%... switching your routine up... find other ways of getting your sweat on... ditch the bike... climb some hills... get your yoga on once/ week... buy a 35 lb kettle bell and do some circuit training with it... swim laps... create functional strength and endurance so you can participate in other healthy activities... the body has a way of adapting to routine... stop falling into the rut of complacency...
Ultimately I think you are too focused on a single part of your anatomy and your punishing yourself needlessly...increase calories and work on strength training...0 -
Muscleflex79 wrote: »Not worried at all about bulking up, and would be very pleased with more muscle. I will take all advice: will increase calories, do more weight lifting and less cardio, chill, and get a medical workup. I started on protein shakes today, which are AMAZINGLY high in calories, but that and eating a bunch of seitan got my protein up to 20%. Not sure what I should be shooting for, but I hear you that I may be failing to transform fat to muscle at least in part because I'm not getting enough protein and possibly not enough calories. Will post in a month, and let you know if things have changed. Thank you each for all of your help -
what kind of protein shakes are you drinking that are "amazingly high" in calories???? I have a good whey isolate that is about 130 calories for 30g protein - not bad at all!
I had the same question. My protein smoothies are only "amazingly high" in calories if I add peanut butter to them.
I eliminate the flax seeds in this one when I need less calories in it. It has the calories of a (small) meal, because it is as filling as a meal:
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