Hourglass figure after weight loss - but I'm a dude :(
grggmrtn
Posts: 171 Member
I lost most of the weight with only cardio - I'm now running about 7.5-10 k every other day - and I probably lost it too fast - 35 kg (over 77 lbs) in 19 weeks. My TOTAL loss since 2010 is 65 kg (143 lbs), with the plateau lasting a couple years 
. Getting REALLY close to my goal weight now - I've got a bit of love handles left, and a little tummy, but keeping with my regime and hoping that will do the trick. It's not that the skin is TOO loose (I've been pretty lucky) but I am a tad droopy, so working the weights now.
So yeah, I'm looking kinda.. a little scrawny. I recently started weight training, using a lot of the tips from nerdfitness, working the big muscle groups - among others dumbell squats, overhead and bench presses, pullups and chinups (assisted for now), and some core work. Haven't started deadlifting yet - waiting for a trainer to get back on me so I do it correctly from day 1.
Not that I'm complaining about being too skinny, but I AM, after all, 189cm (6 foot 3) and have a large build.
Problem? The area on the sides of my torso right under my ribcage (obliques??) is noticeably thinner than both my ribs and my hips - Which means that I look more like I should be wearing a two-piece bikini rather than a speedo. My ribs DO seem a bit larger than normal, maybe because of the long-time obesity?
Needless to say, that's not cool with me.
Am I doomed to look like a Sports Illustrated swimsuit model the rest of my life or is there hope? Anything I should be doing? Should I be isolating the obliques or do I have that covered in the other lifts that I'm doing?
P.s. adding a pic because... well it's easier to see. The pic is a couple weeks old and I'm not sure you can see what I mean, but here's hoping
. Getting REALLY close to my goal weight now - I've got a bit of love handles left, and a little tummy, but keeping with my regime and hoping that will do the trick. It's not that the skin is TOO loose (I've been pretty lucky) but I am a tad droopy, so working the weights now.So yeah, I'm looking kinda.. a little scrawny. I recently started weight training, using a lot of the tips from nerdfitness, working the big muscle groups - among others dumbell squats, overhead and bench presses, pullups and chinups (assisted for now), and some core work. Haven't started deadlifting yet - waiting for a trainer to get back on me so I do it correctly from day 1.
Not that I'm complaining about being too skinny, but I AM, after all, 189cm (6 foot 3) and have a large build.
Problem? The area on the sides of my torso right under my ribcage (obliques??) is noticeably thinner than both my ribs and my hips - Which means that I look more like I should be wearing a two-piece bikini rather than a speedo. My ribs DO seem a bit larger than normal, maybe because of the long-time obesity?
Needless to say, that's not cool with me.
Am I doomed to look like a Sports Illustrated swimsuit model the rest of my life or is there hope? Anything I should be doing? Should I be isolating the obliques or do I have that covered in the other lifts that I'm doing?
P.s. adding a pic because... well it's easier to see. The pic is a couple weeks old and I'm not sure you can see what I mean, but here's hoping
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Your problem will get substantially better with the addition of regular heavy weight training.
Keep losing fat but keep lifting and focus on getting stronger in the big compound lifts over the course of weeks.
What is your current weight?0 -
Your problem will get substantially better with the addition of regular heavy weight training.
Keep losing fat but keep lifting and focus on getting stronger in the big compound lifts over the course of weeks.
What is your current weight?
This morning I weighed in at 100.2 kg - I was 105 when this pic was taken. Hoping to lose another... 5 kg-ish before I stop looking at the scale and focus on the mirror instead? BMI says I need to lose 11 more before I'm "normal", but I'm not so sure?0 -
Your problem will get substantially better with the addition of regular heavy weight training.
Keep losing fat but keep lifting and focus on getting stronger in the big compound lifts over the course of weeks.
What is your current weight?
This morning I weighed in at 100.2 kg - I was 105 when this pic was taken. Hoping to lose another... 5 kg-ish before I stop looking at the scale and focus on the mirror instead? BMI says I need to lose 11 more before I'm "normal", but I'm not so sure?
I wouldn't put a goal weight on it right now. Because your LBM is on the lower side you will probably need to lose more than you think you need to lose.
I would lift heavy (consider a pre-written program focusing on progressive overload), get in adequate protein, and re-assess this situation in another 20lbs or so.
Please see here:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
And I'd probably look here for a good program once you've learned to deadlift:
http://forum.bodybuilding.com/showthread.php?t=4195843&page=10 -
I wouldn't put a goal weight on it right now. Because your LBM is on the lower side you will probably need to lose more than you think you need to lose.
I would lift heavy (consider a pre-written program focusing on progressive overload), get in adequate protein, and re-assess this situation in another 20lbs or so.
Please see here:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
And I'd probably look here for a good program once you've learned to deadlift:
http://forum.bodybuilding.com/showthread.php?t=4195843&page=1
A TDEE of over 3200 calories??? REALLY?? That's... almost three times as much as I've been eating since January
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A TDEE of over 3200 calories??? REALLY?? That's... almost three times as much as I've been eating since January
^^ Wow, what is your current intake/macro split?0 -
I wouldn't put a goal weight on it right now. Because your LBM is on the lower side you will probably need to lose more than you think you need to lose.
I would lift heavy (consider a pre-written program focusing on progressive overload), get in adequate protein, and re-assess this situation in another 20lbs or so.
Please see here:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
And I'd probably look here for a good program once you've learned to deadlift:
http://forum.bodybuilding.com/showthread.php?t=4195843&page=1
A TDEE of over 3200 calories??? REALLY?? That's... almost three times as much as I've been eating since January
Those are estimations. Results will always trump an online calculator but that being said, you've also been losing weight at a ridiculous pace and it's possible you've lost some muscle mass by doing an all-cardio approach combined with what appears to be a significantly low calorie intake.
Also, you don't eat at TDEE. TDEE is the caloric level that you maintain at but those estimators will typically slightly over-estimate for heavier people.
If you actually did have a TDEE around 3200 I would begin a cut around the 2400-2500 marker, somewhere in there, just for reference.
Slowing your weight loss down at this point might not be a bad plan if you're focused on creating a more aesthetic physique.
If you'd like us to look at intake specifically, please open your diary. I'm curious what your calorie levels have been set at leading up to this.0 -
Diary's open now - my tracking is a bit spotty during the past couple weekends, but spot-on during the weekdays, so it's probably best to look there.
On my way to the gym now - gonna see if one of the trainers can walk me though a deadlift so I don't have to pay for the whole hour 0 -
Diary's open now - my tracking is a bit spotty during the past couple weekends, but spot-on during the weekdays, so it's probably best to look there.
On my way to the gym now - gonna see if one of the trainers can walk me though a deadlift so I don't have to pay for the whole hour
I'm showing an average food intake around 950 calories per day over the past two months.
Now even considering logging errors and estimations which means you're probably slightly over this, I'd recommend you stop this immediately. Moving forward, if your goal is to create an aesthetic physique you will need to eat more. Considering the length of time you've been at this low level of food intake you'll need to increase this incrementally.
If you want to be guided through this, let us know. It will be a process of sorts.0 -
Tagging.0
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you've come to the right place...cant wait to see how things go:flowerforyou:0
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In to talk lifting.0
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Interested in this topic...0
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Your body doesn't really change shape until you get well under 20% body fat (for men). Until that point, you simply look like a smaller version of the same body.
Edit: And its very likely your "goal weight" is too high. People always overestimate how much fat they have and underestimate how much muscle they have.
The vast majority of people who get thin for the first time in their life realize they need to lose a lot more weight than they had ever imagined. Its normal. Just keep on losing weight. But continue to focus on weight training to ensure good body compositional improvements.0 -
I'm showing an average food intake around 950 calories per day over the past two months.
Now even considering logging errors and estimations which means you're probably slightly over this, I'd recommend you stop this immediately. Moving forward, if your goal is to create an aesthetic physique you will need to eat more. Considering the length of time you've been at this low level of food intake you'll need to increase this incrementally.
If you want to be guided through this, let us know. It will be a process of sorts.
Ok I had NO idea my food was that bad - I mean, I'm not eating BAD - quite clean actually - I just really had the impression that I was consistently at 1200 with a few days here and there where I had trouble meeting my goal for the day...
And YES YES YES I would LOVE to be guided through this, and might actually BEG for it! There's so much conflicting info out there - I don't think I can go from the 950 to 2400 (or whatever I can still eat, get some sort of shape, and still lose body fat). I hate to say it, but I have to get it out of my head that the NUMBER is important - I just hate seeing triple digits on the scale (kg), and I'm SO close to only double-digits
p.s. I had my body fat measured on some machine at the gym today - since I never got it measured before - posting here for benchmark:
Sex: male
age: 42
Height: 189 cm
Weight: 100.5 kg (at 4 pm)
BMI: 28.1
BMR: 2115 kcal
Impedance: 377 Ω
Fat %: 19.8%
Fat mass: 19.9 kg
Lean mass: 80.6 kg
Total body water: 59.0 kg0 -
A TDEE of over 3200 calories??? REALLY?? That's... almost three times as much as I've been eating since January
Holy schnikies. :noway: I would die...I need at least 2000/day or I get seriously hangry, and my progress would be suffering bigtime.
Dude, let these guys help you out. :flowerforyou:0 -
I wouldn't put a goal weight on it right now. Because your LBM is on the lower side you will probably need to lose more than you think you need to lose.
I would lift heavy (consider a pre-written program focusing on progressive overload), get in adequate protein, and re-assess this situation in another 20lbs or so.
Please see here:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
And I'd probably look here for a good program once you've learned to deadlift:
http://forum.bodybuilding.com/showthread.php?t=4195843&page=1
A TDEE of over 3200 calories??? REALLY?? That's... almost three times as much as I've been eating since January
Those are estimations. Results will always trump an online calculator but that being said, you've also been losing weight at a ridiculous pace and it's possible you've lost some muscle mass by doing an all-cardio approach combined with what appears to be a significantly low calorie intake.
Also, you don't eat at TDEE. TDEE is the caloric level that you maintain at but those estimators will typically slightly over-estimate for heavier people.
If you actually did have a TDEE around 3200 I would begin a cut around the 2400-2500 marker, somewhere in there, just for reference.
Slowing your weight loss down at this point might not be a bad plan if you're focused on creating a more aesthetic physique.
If you'd like us to look at intake specifically, please open your diary. I'm curious what your calorie levels have been set at leading up to this.
I would listen to this man. You're about the same height as me, and only slightly heavier (15lbs or so). I eat 2300-2400 calories a day. Eating 950 is not only a bad idea, it's a dangerous one. I'm not sure how you came up with your goal weight, but if you want to lose the chub and the love handles to change your shape you probably have a long way to go. Especially with all of the likely loss of muscle from eating so little. Just judging by your pic, if you want to have a fit physique you're probably looking at another 30lbs or so to go according to your BF %. Not trying to be a downer, just trying to be realistic.0 -
Ignoring the calorie mumbo jumbo cause SS and Sara are way better at that than me.
What are you currently doing for exercise? What are your goals? Do you have anything big that you are training for/would like to train for?0 -
I would listen to this man. You're about the same height as me, and only slightly heavier (15lbs or so). I eat 2300-2400 calories a day. Eating 950 is not only a bad idea, it's a dangerous one. I'm not sure how you came up with your goal weight, but if you want to lose the chub and the love handles to change your shape you probably have a long way to go. Especially with all of the likely loss of muscle from eating so little. Just judging by your pic, if you want to have a fit physique you're probably looking at another 30lbs or so to go according to your BF %. Not trying to be a downer, just trying to be realistic.
Not a downer - I'm a fan of reality (after having lied to myself for YEARS about my health...) - 30 lbs is about 13 kg, and that would put me at 87 kg. That's doable, even though the muscle I'm hoping to build might keep me from reaching that, but a good body fat % is ok too.
As in listening to "this man" - I'm ready. Promise. "My way" brought me to where I WAS, so obviously I'm not the expert 0 -
Ignoring the calorie mumbo jumbo cause SS and Sara are way better at that than me.
What are you currently doing for exercise? What are your goals? Do you have anything big that you are training for/would like to train for?
Right now I'm doing weight training 2x per week, body weight on the third "weight" day (I can't get to the gym 3x per week with a day in between, so the third weight workout is only body weight). On my lifting days, I warm up with 5 km on the rowing machine, full resistance, then it's squats (45 kg today), overhead presses (30 kg), bent-over barbell rows (25 kg), dumbell presses (18 kg per hand), 3 sets of 10 each. Yeah, I'm a lightweight still
I haven't graduated to deadlifts - couldn't get an appointment with a trainer for the next 2 months, so I'm thinking of getting friendly with the big guys while they're doing them, and maybe one of them can show me proper form.
On all the other days, it's cardio. I run on the treadmill (I know, it's better outside, but I'm a WHINER, and the treadmill keeps me from making the "it's too cold, or windy, or hot, or rainy" excuses), anywhere between 7.5 - 10 km, running speed pyramids or intervals between 10.9 (my normal speed) and 17 kph. Sometimes I push myself a bit and try sprints at 22 kph, but they kinda kick my butt after 60 seconds 0 -
A plan like Stronglifts 5x5 will still work for you. It calls for 3 days a week but I tend to do it more 3 lifts in eight days. I'm 43 and sometimes I need that extra recovery day.
Right now I'd say I look like your before picture but I'm carrying a lot more muscle. A few months of a 5x5 program and my wife grabbed my midsection the other day and, still with me carrying a belly, said "holy crap I can feel the muscles in there."
It will work, and added bonus you get to eat a lot more htan you have been!0 -
Right now I'm doing weight training 2x per week, body weight on the third "weight" day (I can't get to the gym 3x per week with a day in between, so the third weight workout is only body weight). On my lifting days, I warm up with 5 km on the rowing machine, full resistance, then it's squats (45 kg today), overhead presses (30 kg), bent-over barbell rows (25 kg), dumbell presses (18 kg per hand), 3 sets of 10 each. Yeah, I'm a lightweight still
I haven't graduated to deadlifts - couldn't get an appointment with a trainer for the next 2 months, so I'm thinking of getting friendly with the big guys while they're doing them, and maybe one of them can show me proper form.
On all the other days, it's cardio. I run on the treadmill (I know, it's better outside, but I'm a WHINER, and the treadmill keeps me from making the "it's too cold, or windy, or hot, or rainy" excuses), anywhere between 7.5 - 10 km, running speed pyramids or intervals between 10.9 (my normal speed) and 17 kph. Sometimes I push myself a bit and try sprints at 22 kph, but they kinda kick my butt after 60 seconds
What parts of your training program do you like and which do you dislike? How much would you be willing to alter your current plan? Do you enjoy lifting weights?
What's your bodyweight day look like? You said nerdfitness, are you doing one of the listed workouts?
One thing to mention, 5k rowing is quite a bit, I'm assuming that's 20 minutes plus (if it's under that you're pushing pretty hard). Might want to limit rowing to time rather than distance and keep it short, 5 to 10 minutes. Then hit it for more after your session if you still want to go.0 -
What parts of your training program do you like and which do you dislike? How much would you be willing to alter your current plan? Do you enjoy lifting weights?
What's your bodyweight day look like? You said nerdfitness, are you doing one of the listed workouts?
One thing to mention, 5k rowing is quite a bit, I'm assuming that's 20 minutes plus (if it's under that you're pushing pretty hard). Might want to limit rowing to time rather than distance and keep it short, 5 to 10 minutes. Then hit it for more after your session if you still want to go.
Actually I kinda love all of it - LOVE running, although I have no desire to become a marathon man - it's the feeling after the run that I like, the "high", and that I've accomplished something. I look forward to my run all day.
I also LOVE the weights, being able to put more weight on than last time is also great for that sense of accomplishment. It's just a little bummer that I'm not that GOOD at it yet, but time will help that.
My bodyweight day looks like I posted earlier.On my lifting days, I warm up with 5 km on the rowing machine, full resistance, then it's squats (45 kg today), overhead presses (30 kg), bent-over barbell rows (25 kg), dumbell presses (18 kg per hand), 3 sets of 10 each. Yeah, I'm a lightweight still
I used the beginners routine from http://www.nerdfitness.com/blog/2010/10/11/the-beginners-guide-to-building-muscle-and-strength/ and added a bit because... well I tend to do extra.
Like the rowing. It took me about 22 minutes, and the last km was a biotch, but I love that push just a bit beyond what's comfy for me! I'd consider "sprints", but... haven't figured out how to do that on the rowing machine yet...0 -
What parts of your training program do you like and which do you dislike? How much would you be willing to alter your current plan? Do you enjoy lifting weights?
What's your bodyweight day look like? You said nerdfitness, are you doing one of the listed workouts?
One thing to mention, 5k rowing is quite a bit, I'm assuming that's 20 minutes plus (if it's under that you're pushing pretty hard). Might want to limit rowing to time rather than distance and keep it short, 5 to 10 minutes. Then hit it for more after your session if you still want to go.
Actually I kinda love all of it - LOVE running, although I have no desire to become a marathon man - it's the feeling after the run that I like, the "high", and that I've accomplished something. I look forward to my run all day.
I also LOVE the weights, being able to put more weight on than last time is also great for that sense of accomplishment. It's just a little bummer that I'm not that GOOD at it yet, but time will help that.
My bodyweight day looks like I posted earlier.On my lifting days, I warm up with 5 km on the rowing machine, full resistance, then it's squats (45 kg today), overhead presses (30 kg), bent-over barbell rows (25 kg), dumbell presses (18 kg per hand), 3 sets of 10 each. Yeah, I'm a lightweight still
I used the beginners routine from http://www.nerdfitness.com/blog/2010/10/11/the-beginners-guide-to-building-muscle-and-strength/ and added a bit because... well I tend to do extra.
Like the rowing. It took me about 22 minutes, and the last km was a biotch, but I love that push just a bit beyond what's comfy for me! I'd consider "sprints", but... haven't figured out how to do that on the rowing machine yet...
I'm confused, those are weighted exercises, I thought you had a day where you weren't at the gym and were doing bodyweight exercises. What exercises are you doing?0 -
I'm confused, those are weighted exercises, I thought you had a day where you weren't at the gym and were doing bodyweight exercises. What exercises are you doing?
WHOOPS my bad - misunderstood ya.
You Are Your Own Gym (#YAYOG) app for iphone. NOT sure of the names of all these, but you'll get the gist. Basically, pushups, squats, planks, bicycle squats, hanging knee lifts if I can find something to hang from (I SUCK at these), dips, and that thingie where I do a pullup from a lying position on the floor...
The number of these vary (note: I AM a beginner, so it's limited compared to others here) - I'm finding that the number of reps I can do goes up pretty quickly, so I haven't found "the number" yet - and some of the days I find myself doing them throughout the day, at the office for example.0 -
Gotcha, one last question. You said you could only do 2 days at the gym giving yourself a days rest in between. If you're not worried about the rest day in the middle, how often can you make it to the gym and how long do you have there?0
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Gotcha, one last question. You said you could only do 2 days at the gym giving yourself a days rest in between. If you're not worried about the rest day in the middle, how often can you make it to the gym and how long do you have there?
Monday through Thursday, all the time I want.
Also Sunday evening if I push it.
It's only because I spend my weekends on the countryside, where hiking and mountainbiking are more the WOD0 -
Edit: Here's the design I'm suggesting. Opening it up to criticism, I gave a bit more description and some links on how to do the moves in the PM:
Monday
Warmup - 5-10 minutes stair master light intensity
Main lift - Squat - 5 sets of 5
Accessory 1 - Weighted Reverse Lunges (Rear Lunge) 3 sets of 10 (each leg)
Accessory 2 - Leg Press 3 sets of 10
Cardio - This should be your light day. Don't try to break any personal bests just get a workout in. Low Intensity
Prehab Movements- BW Hyperextensions, External Rotations - Do a few sets of high (20+) reps and light weight. You're not going heavy here, just keeping your muscles healthy.
Tuesday
Warmup - 5-10 minutes rowing light intensity
Main lift - Bench Press - 5 sets of 5
Accessory 1 - Chest Flyes - 3 sets of 10
Accessory 2 - Rolling DB Tricep Extensions - 3 sets of 10
Cardio - This should be your distance day. Aim for distance or non-speed duration personal bests. Low-Moderate Intensity
BW Leg Movement - Step Up with left leg (shoot for 18 inch step) then when you come back down go straight into a rear lunge leading with left leg. Do 50+ reps on the left side then do 50+ reps leading with your right leg (can be done at home if you have a step).
Wednesday
Warmup - 5-10 minutes stair master light intensity
Main lift - Deadlift 5 sets of 5
Accessory 1 - Good Morning - 3 sets of 10
Accessory 2 - Pendlay Row - 3 sets of 10
Accessory 3 - Lat Pulldown (or Pullups) - 3 sets of 10 (or 5 sets of max reps if pullups)
Cardio - Kettlebell Swings HIIT format. High Intensity
BW Chest Movements - Pushups and/or Dips and/or Bench Dips - 5 sets of max reps. (can be done at home)
Thursday
Warmup - 5-10 minutes rowing light intensity
Main lift - Overhead Press 5 sets of 5
Accessory 1 - DB Incline Press 3 sets of 10
Accessory 2 - Seated Cable Face Pulls 3 sets of 10
Cardio - This should be your speed day. Aim for a set (medium) distance in your best possible time. Moderate-High Intensity
BW Back Movement - Inverted Rows 5 sets of max reps. (can be done at home with a stable desk or table)0 -
Gotcha, one last question. You said you could only do 2 days at the gym giving yourself a days rest in between. If you're not worried about the rest day in the middle, how often can you make it to the gym and how long do you have there?
Monday through Thursday, all the time I want.
Also Sunday evening if I push it.
It's only because I spend my weekends on the countryside, where hiking and mountainbiking are more the WOD
I'll shoot you a PM with a bit more specifics but the essence of what I'm going to suggest is a powerlifter split (what? I'm not biased at all!)
Monday - Squats and accessory, Cardio, Prehab work time permitting
Tuesday - Bench and accessory, Leg BW work time permitting
Wednesday - Deadlift and accessory, Cardio, Chest BW work time permitting
Thursday - OHP and accessory, Back BW work time permitting
Friday - Sunday - outdoors
That should cover all bases.
Wow, AWESOME - I'll look forward to your PM then!
Definitely hoping for a bit more specific, like... "accessory"? Cause if you want me to work out with a purse they're gonna make fun of me at the gym 0 -
I'm showing an average food intake around 950 calories per day over the past two months.
Now even considering logging errors and estimations which means you're probably slightly over this, I'd recommend you stop this immediately. Moving forward, if your goal is to create an aesthetic physique you will need to eat more. Considering the length of time you've been at this low level of food intake you'll need to increase this incrementally.
If you want to be guided through this, let us know. It will be a process of sorts.
Ok, the training regime seems to be in place, I'll be starting rtalencar85's program on Monday.
That just leaves the food issues - yeah, the TOUGH part. What to eat, how much, calories, macros, number of meals... Yeah, I'm terrified of gaining fat back, so I gotta work on this one. No idea where to start exactly, but... nope, no buts, I'm lost. *sigh*0 -
Heya--I have only one thing to add that hasn't already been discussed, and that's how to work your way up to pull-ups when you're as tall as you are. I am a girl and a fairly tall one (5'9") so I have two things going against me when it comes to pull-ups. Three, actually, as I have a large frame (like, really large). Yet I managed to go from zero pull-ups to three in the course of three months. The way I did it was by stepping away from the assisted pull-up machine, and I recommend you do the same.
To build your way to real pull-ups, start by hanging in the "up" position (your chin above the bar, arms bent). Do this for as long as you can stand, then lower yourself very, very slowly. Just a forecast: because you are using the biceps and forearms eccentrically here, you'll get sore.
Once you can do a pull-up from a jump, do that.
Eventually, you'll have a real pull-up or two under your belt, and the goal from there on is to try to do them with good form. That means straightening your arms completely when you are down, and pulling your chin above the bar when you are up. Also try to do it without flailing.
But for a start, I'd do the hanging-up thing. Also, if you find it embarrassing to flail on a bar at the gym (I confess I did, cuz I am macho), get an over-the-doorframe pull-up bar and practice at home (like the Iron Gym one). They are cheap and work great, although at your height you might have to bend your legs at the knees to use it.
The nice thing about pull-ups is that they work a lot of muscles that are not the primary focus of the powerlifting-style lifts that you've already been told about. Plus you can do them anywhere you can find a horizontal bar, even when you do not have access to a gym.0
