So you want a nice stomach

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Replies

  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Bump
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Bump
  • Soul_To_Squeeze
    Soul_To_Squeeze Posts: 29 Member
    Hi,

    I wrote a post about how I can’t drop the last 2kg and before I posted it I found this post. I used the TDEE-20% calculator thats linked and it tells me I should be eating more. I was wondering what anyone thinks and if they can give advice please?

    For reference I’m 5”7 (171cm) female 67kg (147lb) wanting to drop 2kg and then replace fat with lean mass

    I’ve been stuck for a while in losing last 2kg. Probably since about November.

    Currently eating around 1530 Calories but regularly going over the goal.

    This calculator recommends I eat this much with these macros
    1946kcal
    P 148g
    C 210g
    F 58g

    I’m currently eating this
    1530 kcal (although going over)
    And the standard macros MFP gives
    P 89g
    C 220g
    F 59g

    It mentions weight/resistance training which I have been doing but don’t if I’m doing it correctly. I’ve been doing body weight and light dumbell (2kg, 4lbs) workouts with no real pattern. I also do cardio along side the body weight workouts. I exercise from home and have very limited space and equipment.

    Should I be following some kind of workout plan and if so what like?

    I read somewhere that recommends doing 3 days of resistance training and on those days eat at maintenance then on non training days eat a little under with not as many carbs on non training days?

    Any opinions would be great. Thank you

  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Soul_To_Squeeze wrote: »
    Hi,

    I wrote a post about how I can’t drop the last 2kg and before I posted it I found this post. I used the TDEE-20% calculator thats linked and it tells me I should be eating more. I was wondering what anyone thinks and if they can give advice please?

    For reference I’m 5”7 (171cm) female 67kg (147lb) wanting to drop 2kg and then replace fat with lean mass

    I’ve been stuck for a while in losing last 2kg. Probably since about November.

    Currently eating around 1530 Calories but regularly going over the goal.

    This calculator recommends I eat this much with these macros
    1946kcal
    P 148g
    C 210g
    F 58g

    I’m currently eating this
    1530 kcal (although going over)
    And the standard macros MFP gives
    P 89g
    C 220g
    F 59g

    It mentions weight/resistance training which I have been doing but don’t if I’m doing it correctly. I’ve been doing body weight and light dumbell (2kg, 4lbs) workouts with no real pattern. I also do cardio along side the body weight workouts. I exercise from home and have very limited space and equipment.

    Should I be following some kind of workout plan and if so what like?

    I read somewhere that recommends doing 3 days of resistance training and on those days eat at maintenance then on non training days eat a little under with not as many carbs on non training days?

    Any opinions would be great. Thank you

    Do you use a food scale?
  • Soul_To_Squeeze
    Soul_To_Squeeze Posts: 29 Member
    I do, yes
  • ninerbuff
    ninerbuff Posts: 48,982 Member
    Soul_To_Squeeze wrote: »
    Hi,

    I wrote a post about how I can’t drop the last 2kg and before I posted it I found this post. I used the TDEE-20% calculator thats linked and it tells me I should be eating more. I was wondering what anyone thinks and if they can give advice please?

    For reference I’m 5”7 (171cm) female 67kg (147lb) wanting to drop 2kg and then replace fat with lean mass

    I’ve been stuck for a while in losing last 2kg. Probably since about November.

    Currently eating around 1530 Calories but regularly going over the goal.

    This calculator recommends I eat this much with these macros
    1946kcal
    P 148g
    C 210g
    F 58g

    I’m currently eating this
    1530 kcal (although going over)
    And the standard macros MFP gives
    P 89g
    C 220g
    F 59g

    It mentions weight/resistance training which I have been doing but don’t if I’m doing it correctly. I’ve been doing body weight and light dumbell (2kg, 4lbs) workouts with no real pattern. I also do cardio along side the body weight workouts. I exercise from home and have very limited space and equipment.

    Should I be following some kind of workout plan and if so what like?

    I read somewhere that recommends doing 3 days of resistance training and on those days eat at maintenance then on non training days eat a little under with not as many carbs on non training days?

    Any opinions would be great. Thank you
    You could use more resistance. If you don't want to clump up your space, consider getting a suspension trainer. No need to buy an expensive one like TRX. You can get them for under $50.

    https://www.youtube.com/watch?v=sYRss_6gSFU

    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
    9285851.png
  • Soul_To_Squeeze
    Soul_To_Squeeze Posts: 29 Member

    @ninerbuff I already have some dumbbells on the way, thanks for the idea though I’ll keep it in mind.


    @richardgavel Thank you for the reply. I realise I must be consuming at maintenance because I’ve not really gained or dropped. As I find I’m not sticking to my goal I think I’ll try increasing it somewhere in between what it is now and what the calculator suggests and see what happens. Thanks
  • Doug_T
    Doug_T Posts: 163 Member
    BUMP
  • tinalongworth
    tinalongworth Posts: 16 Member
    usmcmp wrote: »
    You want to lose belly fat and have a nice flat toned mid section? We see that a lot on this site. Hell, that was my goal for my birthday last year. We all want to be able to take our shirt off at the pool or beach and look great, but how do we do it?

    1. Slight calorie deficit. Eating 800 calories and killing yourself in the gym is not going to get you there any faster. You need to fuel your body appropriately. I suggest the TDEE-20% method. http://iifym.com/iifym-calculator/ (If you have questions please feel free to ask them here). Make sure to weigh everything you eat! Guessing could put you well over your calories.

    2. Strength training. If you want that toned mid section look you have to put some muscle there. If you just want a nice flat stomach muscle will still help it look tight. You can begin with Strong Lifts, a hypertrophy routine or a strength program from bodybuilding.com (free!). One that includes compound lifts like deadlift, squat, bench press and pull ups will help. Work on increasing the amount of weight you use. When the weight gets heavier you engage your core more and it builds the muscle.

    3. Muscle insurance. There are a variety of studies done on the amount of protein the body needs. I like to think of higher protein as muscle insurance. My suggestion is about .8 grams to 1 gram of protein per pound of lean mass. Make sure to get fat in your diet to help joints and metabolic processes. Make sure to get carbs in your diet to fuel workouts.

    4. Cardio. I like cardio once or twice a week for 30 minutes. It's good for the heart and lungs. It doesn't add much to the calorie burn for the week, but it helps even things out in case you haven't been completely accurate weighing food.

    5. Patience! It is not going to happen overnight. If you stick with it you could lose around 1% body fat a month. We aren't going to be perfect all the time. Enjoy birthdays and holidays. It is life and things will happen. Don't stress, learn to love the process.

    FINALLY: Losing fat is like trying to dry out a sponge. You can't dry a corner while the rest of it is still wet. You won't magically lose belly fat or thigh fat or any other fat. It will come off where it wants to. Keep working at it! It is possible!

    Wow! Thanks for this. I will study this and try to take it to heart. Especially number 5. That's the toughest one. LOL
  • kperk91
    kperk91 Posts: 226 Member
    bump
  • snowflake954
    snowflake954 Posts: 8,399 Member
    Bump--someone needs to see this thread.
  • SModa61
    SModa61 Posts: 3,098 Member
    snowflake954 wrote: »
    Bump--someone needs to see this thread.

    @snowflake954 was that directed at me?! :P
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Bump
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Bump
  • Jezreel12
    Jezreel12 Posts: 246 Member
    Not everyone is made genetically to have a six pack or have a flat stomach no matter how much the workouts. Everyone can achieve a flat stomach once a level of extreme weight loss is achieved . But is it worth it if six packs appear while looking like a drug addicted person or someone with bulimia ? It is a lie that everyone can attain low levels of fat due to workouts or prescribed eating regimens. Genetics play a major role on this. I’m just keeping real because I felt for this myself!
  • ninerbuff
    ninerbuff Posts: 48,982 Member
    Jezreel12 wrote: »
    Not everyone is made genetically to have a six pack or have a flat stomach no matter how much the workouts. Everyone can achieve a flat stomach once a level of extreme weight loss is achieved . But is it worth it if six packs appear while looking like a drug addicted person or someone with bulimia ? It is a lie that everyone can attain low levels of fat due to workouts or prescribed eating regimens. Genetics play a major role on this. I’m just keeping real because I felt for this myself!
    Disagree. Everyone can have a flat stomach if their bodyfat percentage is about 10%-15%. That's achievable. Genetics matter most on how muscle shape and frame looks. It's not a lie, it's finding out what program actually works for an individual. That may mean higher volume training for some, lower volume for others.

    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
    9285851.png

  • ninerbuff
    ninerbuff Posts: 48,982 Member
    Jezreel12 wrote: »
    Not everyone is made genetically to have a six pack or have a flat stomach no matter how much the workouts. Everyone can achieve a flat stomach once a level of extreme weight loss is achieved . But is it worth it if six packs appear while looking like a drug addicted person or someone with bulimia ? It is a lie that everyone can attain low levels of fat due to workouts or prescribed eating regimens. Genetics play a major role on this. I’m just keeping real because I felt for this myself!
    Disagree. Everyone can have a flat stomach if their bodyfat percentage is about 10%-15%. That's achievable. Genetics matter most on how muscle shape and frame looks. It's not a lie, it's finding out what program actually works for an individual. That may mean higher volume training for some, lower volume for others.

    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
    9285851.png

  • nossmf
    nossmf Posts: 11,616 Member
    Guess you felt so strongly on the subject you had to say it twice, eh? lol
  • azuki84
    azuki84 Posts: 212 Member
    edited September 2022
    Jezreel12 wrote: »
    Not everyone is made genetically to have a six pack or have a flat stomach no matter how much the workouts. Everyone can achieve a flat stomach once a level of extreme weight loss is achieved . But is it worth it if six packs appear while looking like a drug addicted person or someone with bulimia ? It is a lie that everyone can attain low levels of fat due to workouts or prescribed eating regimens. Genetics play a major role on this. I’m just keeping real because I felt for this myself!

    lol yep i look like a drug addicted person! lololol
  • sollyn23l2
    sollyn23l2 Posts: 1,755 Member
    edited August 2023
    claireychn074 wrote: »
    I thought long and hard about sharing this pic (vulnerability and all that) but I wanted to visually show people that you can have good abs, but have them hidden by a layer of fat. I’m a bit fluffier than aesthetically I’d like, but I find this weight helps me train for my sport. You can see I have good obliques but my central abs are totally hidden. I work out hard, but to show my abs I’d have to cut quite heavily. I estimate I’m probably about 23% body fat (I store it on my tummy and bum sadly) and I’ve only had a visible six pack at c15%. That wasn’t a good weight for me. So hard weight training is a must, but for me nutrition and genetics plays a big part. 7nnginyk9rzh.jpeg

    Absolutely. The only way to see abs in general is to be at or below 15%. I myself found 15% to be unmanagable.... life sucked and it just wasn't worth trying to maintain. So now I stay a bit fluffier and I'm happier for it. And just FYI, you look amazing, nothing to be embarrassed of in that photo at all.
  • ninerbuff
    ninerbuff Posts: 48,982 Member
    Anyone get to the point of showing abs. It's just a matter of low body fat. KEEPING IT THERE is the issue. My personal opinion is that people that have them shredded all year around are either eating just under maintenance, or are using PED's to help them keep their physique. You can have just an outline of abs at about 20% for a female and 15% for a male.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 35+ years and have studied kinesiology and nutrition
    9285851.png

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