Maintain, but lose belly fat? Is there a way?
luiscetto
Posts: 2 Member
Hello, so I'm 21 and I've always done sports and gym so yeah I'm in shape, but for as long as I can remember I've never been able to get abs.
Last week I decided to fully commit to getting them and I started to do some reading, and to make a long story short I decided to get into a high caloric deficit (if you put your hands on my belly you can literally feel a six pack, but you just cant see it) and after soing some more reading I found put I could lose muscle by going into a caloric deficit (something I don't want to happen). So anyone know what I should do?
Last week I decided to fully commit to getting them and I started to do some reading, and to make a long story short I decided to get into a high caloric deficit (if you put your hands on my belly you can literally feel a six pack, but you just cant see it) and after soing some more reading I found put I could lose muscle by going into a caloric deficit (something I don't want to happen). So anyone know what I should do?
0
Replies
-
Moderate calorie deficit and a full body workout program with challenging resistance.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
8 -
To maintain and lose BF, you have to recomp.
Difficult but not impossible to do. I've done it. Dropped from 162 and 16%BF to 158 and just below 9% BF (as measured by hydroztatic testing) over 8 months, which included an increase in LBM and decrease in BF of about 8# each.
I did it by eating at or below my estimated TDEE, which varied between 1800 and 2100 cal/day (increasing as I progressed) on a high protein, low GI/high carb and low fat diet based on a macro goal of 40P/40C/20F combined w/a moderately strenuous progressive compound weight lifting and body weight exercise program 4-5 days a week.
If interested, you can read the details of my recomp experience in my "Ready to Recomp" thread posted elsewhere in this subforum.
BTW: My recomp journey is still in progress and I am not sure when it will be completed.10 -
Train hard, eat at maintenance calories, take measurements and progress photos, be patient.6
-
Sadly, you can't spot reduce fat. I wish you could, but that's not how the body works.
Just keep eating healthy, exercising, and get plenty of rest. Be patient and consistent, the results will come.3 -
Sorry dup post but, I repeat . . . just recomp.0
-
Here's the thing, if you recomp, who knows when that's going to work or what you're going to measure. I'm guessing you're skinnyfat (no offense), but most of the time it's better to cut fat until you get to 10-12% and then bulk to 15 and cut again; all the while on a structured lifting program. This way, you'll have goals you can achieve, that are measurable and it will take less time.
I didn't see anything in your post about a structured weight lifting program so if you just "recomp" by eating at maintenance and physically doing what you've always been doing, ain't nothin' gonna change.
Slight calorie deficit.
Structured lifting program + protein @ 1g/lb so you don't lose muscle on the cut. Keep the cut 4-6 months or less and you'll be fine.0 -
Here's the thing, if you recomp, who knows when that's going to work or what you're going to measure. I'm guessing you're skinnyfat (no offense), but most of the time it's better to cut fat until you get to 10-12% and then bulk to 15 and cut again; all the while on a structured lifting program. This way, you'll have goals you can achieve, that are measurable and it will take less time.
I didn't see anything in your post about a structured weight lifting program so if you just "recomp" by eating at maintenance and physically doing what you've always been doing, ain't nothin' gonna change.
Slight calorie deficit.
Structured lifting program + protein @ 1g/lb so you don't lose muscle on the cut. Keep the cut 4-6 months or less and you'll be fine.
This is a recomp. You have just told him not to recomp and then advised him to recomp. You gave the same advice given by ninerbuff, sgt1372 and sijomial.
FWIW, cutting is generally recognized as a 500cal deficit and probably should not be maintained for 4-6 months unless you are looking to lose weight because you are too heavy.
2 -
I have read multiple times that abs are made in the kitchen.
80% what you eat 20% exercises
A healthy diet of lean meats, veggies, whole grains. Doing that religiously for about 6 months was the only way I was able to get abs. Plus I did 2-30 minute ab classes every week to go along with my normal workouts. Which normally included plank, crunches, leg raises, and sit ups for the ab portion.
I decided I would rather be soft than work that hard for abs, but I am also 39, so the only person who see's my abs loves me either way.0 -
born_of_fire74 wrote: »Here's the thing, if you recomp, who knows when that's going to work or what you're going to measure. I'm guessing you're skinnyfat (no offense), but most of the time it's better to cut fat until you get to 10-12% and then bulk to 15 and cut again; all the while on a structured lifting program. This way, you'll have goals you can achieve, that are measurable and it will take less time.
I didn't see anything in your post about a structured weight lifting program so if you just "recomp" by eating at maintenance and physically doing what you've always been doing, ain't nothin' gonna change.
Slight calorie deficit.
Structured lifting program + protein @ 1g/lb so you don't lose muscle on the cut. Keep the cut 4-6 months or less and you'll be fine.
This is a recomp. You have just told him not to recomp and then advised him to recomp. You gave the same advice given by ninerbuff, sgt1372 and sijomial.
FWIW, cutting is generally recognized as a 500cal deficit and probably should not be maintained for 4-6 months unless you are looking to lose weight because you are too heavy.
No a calorie deficit is not a recomp and ninerbuff and sgt1372 said to have a deficit and sgt1372 was getting regular DEXA scans and hydrostatics to keep him on track and I'm going to guess that as a retired police officer had weightlifted in the past. Measureability is key to progress and he was deeeetailed. IMO cut/bulk will be easier, faster, and more measurable.1 -
Here's the thing, if you recomp, who knows when that's going to work or what you're going to measure. I'm guessing you're skinnyfat (no offense), but most of the time it's better to cut fat until you get to 10-12% and then bulk to 15 and cut again; all the while on a structured lifting program. This way, you'll have goals you can achieve, that are measurable and it will take less time.
I didn't see anything in your post about a structured weight lifting program so if you just "recomp" by eating at maintenance and physically doing what you've always been doing, ain't nothin' gonna change.
Slight calorie deficit.
Structured lifting program + protein @ 1g/lb so you don't lose muscle on the cut. Keep the cut 4-6 months or less and you'll be fine.
Disagree - most of the time only a very small minority of people actually need to to cut/bulk cycles. Those with advanced body composition or competition goals.
It's far easier to eat at rough maintenance calories and train.
OP says they are "in shape" so only fine tuning required. "In shape" to visible abs really isn't that drastic a change.
At 21 I doubt he needs a deficit to make significant progress in reducing body fat.4 -
I feel that combining simple yoga exercise in the morning with simple vegetarian diet has done wonders for me.4
-
-
Here's the thing, if you recomp, who knows when that's going to work or what you're going to measure. I'm guessing you're skinnyfat (no offense), but most of the time it's better to cut fat until you get to 10-12% and then bulk to 15 and cut again; all the while on a structured lifting program. This way, you'll have goals you can achieve, that are measurable and it will take less time.
I didn't see anything in your post about a structured weight lifting program so if you just "recomp" by eating at maintenance and physically doing what you've always been doing, ain't nothin' gonna change.
Slight calorie deficit.
Structured lifting program + protein @ 1g/lb so you don't lose muscle on the cut. Keep the cut 4-6 months or less and you'll be fine.
Disagree - most of the time only a very small minority of people actually need to to cut/bulk cycles. Those with advanced body composition or competition goals.
It's far easier to eat at rough maintenance calories and train.
OP says they are "in shape" so only fine tuning required. "In shape" to visible abs really isn't that drastic a change.
At 21 I doubt he needs a deficit to make significant progress in reducing body fat.
Cosigned. @Rusty740 you've posted in a number of threads that cut/bulking cycles are good and recomposition is not. I respectfully disagree. For someone in the OPs situation, they get to the same place in the same amount of time with less fuss in a recomposition than a cut/bulking.3 -
Here's the thing, if you recomp, who knows when that's going to work or what you're going to measure. I'm guessing you're skinnyfat (no offense), but most of the time it's better to cut fat until you get to 10-12% and then bulk to 15 and cut again; all the while on a structured lifting program. This way, you'll have goals you can achieve, that are measurable and it will take less time.
I didn't see anything in your post about a structured weight lifting program so if you just "recomp" by eating at maintenance and physically doing what you've always been doing, ain't nothin' gonna change.
Slight calorie deficit.
Structured lifting program + protein @ 1g/lb so you don't lose muscle on the cut. Keep the cut 4-6 months or less and you'll be fine.
Disagree - most of the time only a very small minority of people actually need to to cut/bulk cycles. Those with advanced body composition or competition goals.
It's far easier to eat at rough maintenance calories and train.
OP says they are "in shape" so only fine tuning required. "In shape" to visible abs really isn't that drastic a change.
At 21 I doubt he needs a deficit to make significant progress in reducing body fat.
Cosigned. @Rusty740 you've posted in a number of threads that cut/bulking cycles are good and recomposition is not. I respectfully disagree. For someone in the OPs situation, they get to the same place in the same amount of time with less fuss in a recomposition than a cut/bulking.
Yeah, I get it. I just think cut/bulk is a process that most people can use to get a really good handle on things by focusing on calories and lifting and using weight and body fat measurements to more easily make and measure progress. I think being able to measure progress is extremely important and really that's what makes me favour cut bulk over recomp.
Basically if OP says they can measure the success of their recomp at the end of 1 month, I'd support it, sure. I just don't like the odds of measuring success and progress and being able to change things as needed.0 -
Here's the thing, if you recomp, who knows when that's going to work or what you're going to measure. I'm guessing you're skinnyfat (no offense), but most of the time it's better to cut fat until you get to 10-12% and then bulk to 15 and cut again; all the while on a structured lifting program. This way, you'll have goals you can achieve, that are measurable and it will take less time.
I didn't see anything in your post about a structured weight lifting program so if you just "recomp" by eating at maintenance and physically doing what you've always been doing, ain't nothin' gonna change.
Slight calorie deficit.
Structured lifting program + protein @ 1g/lb so you don't lose muscle on the cut. Keep the cut 4-6 months or less and you'll be fine.
Disagree - most of the time only a very small minority of people actually need to to cut/bulk cycles. Those with advanced body composition or competition goals.
It's far easier to eat at rough maintenance calories and train.
OP says they are "in shape" so only fine tuning required. "In shape" to visible abs really isn't that drastic a change.
At 21 I doubt he needs a deficit to make significant progress in reducing body fat.
Cosigned. @Rusty740 you've posted in a number of threads that cut/bulking cycles are good and recomposition is not. I respectfully disagree. For someone in the OPs situation, they get to the same place in the same amount of time with less fuss in a recomposition than a cut/bulking.
Yeah, I get it. I just think cut/bulk is a process that most people can use to get a really good handle on things by focusing on calories and lifting and using weight and body fat measurements to more easily make and measure progress. I think being able to measure progress is extremely important and really that's what makes me favour cut bulk over recomp.
Basically if OP says they can measure the success of their recomp at the end of 1 month, I'd support it, sure. I just don't like the odds of measuring success and progress and being able to change things as needed.
I get you. After 1 month maybe not. That's where patience comes in on a recomp. It's really a matter of preference. For me, in another 10 lbs, it'll be recomp. The cutting/ bulking process is too draining and it doesn't really get me to where I want to be any faster. Just my preference.3 -
I second the person who said yoga helps.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393K Introduce Yourself
- 43.7K Getting Started
- 260.1K Health and Weight Loss
- 175.8K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 416 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.9K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.6K MyFitnessPal Information
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.5K MyFitnessPal Tech Support Questions