Losing weight but not flab.. maybe getting flabbier?
lozzieemayjenkins
Posts: 71 Member
I've lost 40lbs since mid January.. through a combination of eating low calories, then high (20% cut from TDEE) and then generally not dieting at all..
I still have another 42lbs to lose to get me to a healthy weight and a weight that I've been before and know I'm happy at.. but at the moment I'm terribly flabby.
My body fat percentage is 38%.. I lift heavy weights regularly, followed by moderate paced cardio most of the time, and eat plenty of protein and clean foods.. yet my body fat isn't lowering and my body is plastered in loose flab
is this because I have another 3 stone to lose, and maybe when I'm at goal weight I'll be less flabby and more defined? Or is this a diet error, eg too little calories causing me to lose lean muscle mass?
So upsetting!
I still have another 42lbs to lose to get me to a healthy weight and a weight that I've been before and know I'm happy at.. but at the moment I'm terribly flabby.
My body fat percentage is 38%.. I lift heavy weights regularly, followed by moderate paced cardio most of the time, and eat plenty of protein and clean foods.. yet my body fat isn't lowering and my body is plastered in loose flab
is this because I have another 3 stone to lose, and maybe when I'm at goal weight I'll be less flabby and more defined? Or is this a diet error, eg too little calories causing me to lose lean muscle mass?
So upsetting!
0
Replies
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Honestly, it's probably just because you have a lot left to lose.0
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Honestly, it's probably just because you have a lot left to lose.
The last week I've been cutting calories low six days of the week (like 1000-1200) so that I can have whatever I want within reason one day a week, which will be a Saturday..
I did this a year or so ago, and lost 4 stone in 4 months.. and wasnt that flabby when I got to goal weight. I wasn't rock hard but by no means flabby or squishy.
Obviously I regained the weight, so now I'm trying to lose it again.. but I feel like doing things this way isn't clever cause the last week I've been doing it I've been tired, lethargic at the gym and I feel softer everywhere..
Previous to this I was eating 1600 calories daily and clean foods, with no treat days.
Should I go back to a set calorie goal daily with adequate protein and clean foods and ditch the low cal and binge plan?0 -
If it were me, I would just chose moderation every day instead of binging.
It will help you practice a more "normal" approach to eating which will help you keep the weight off.0 -
[/quote]
Should I go back to a set calorie goal daily with adequate protein and clean foods and ditch the low cal and binge plan?
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YES!!!0 -
It sucks that some people have to work so much harder than others. I see your calorie burns everyday and I want it so bad for you because you are working so hard toward your goals. Hang in there
And, give 30 day shred a go! People knock Jillian but it works! You could do it in addition to your routine if you like, it's only 20 minutes.0 -
If it were me, I would just chose moderation every day instead of binging.
It will help you practice a more "normal" approach to eating which will help you keep the weight off.
This is great advice. Eating super low calories, then binging, is not creating good eating habits. Your goal should be to establish a lifestyle that will enable you to keep your weight off.0 -
Your body hasn't had a chance to catch up, which is usually what happens when you plateau. It means you aren't losing weight, but your body is changing itself. You should stick to a slow, steady, diet without binging, and keep working hard. You will see results when your body is ready to let go.0
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bump0
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If it were me, I would just chose moderation every day instead of binging.
It will help you practice a more "normal" approach to eating which will help you keep the weight off.
Agreed. Instead of having one whole day, just set aside some of your daily calories for a treat so you can still enjoy the foods that you like.0 -
Your diet is terrible - you generally have everyday 1 meat based meal, with the rest made up of cheese sticks, fridge raiders and high carb snacks such as bananas and yoghurts etc.
You are probably losing muscle rather than fat hence the flabbiness.
Your protein intake is good but your fat intake is too low and carbs too high (some days you have over 170g carbs). For example on 18th May your calorie intake was only 1224 cals but you had 179g of carbs - that's 64% of your total intake in carb! Read up on macro splits.
As another snapshot on Thursday 23rd May all you ate was cheddar sticks, activia yoghurt, dairy milk chocolate caramel bar, protein shake, chocolate twirl bar, Banana shake and a can of red bull for a total of 1081 calories. Looks like every day is a cheat day for you!
Try eating 3 proper meals per day, stop snacking, up your calories, eat more fresh vegetables and salads, meat and fish, cut the carbs, cut all the saturated fat (cheese and fridge raiders!), and eat more mono-unsaturated fat.
As for exercise forget the cardio and concentrate on heavy weights (strong lifts 5x5) four times per week, to preserve what muscle you have.
Hope this helps0 -
Your diet is terrible - you generally have everyday 1 meat based meal, with the rest made up of cheese sticks, fridge raiders and high carb snacks such as bananas and yoghurts etc.
You are probably losing muscle rather than fat hence the flabbiness.
Your protein intake is good but your fat intake is too low and carbs too high (some days you have over 170g carbs). For example on 18th May your calorie intake was only 1224 cals but you had 179g of carbs - that's 64% of your total intake in carb! Read up on macro splits.
As another snapshot on Thursday 23rd May all you ate was cheddar sticks, activia yoghurt, dairy milk chocolate caramel bar, protein shake, chocolate twirl bar, Banana shake and a can of red bull for a total of 1081 calories. Looks like every day is a cheat day for you!
Try eating 3 proper meals per day, stop snacking, up your calories, eat more fresh vegetables and salads, meat and fish, cut the carbs, cut all the saturated fat (cheese and fridge raiders!), and eat more mono-unsaturated fat.
As for exercise forget the cardio and concentrate on heavy weights (strong lifts 5x5) four times per week, to preserve what muscle you have.
Hope this helps
This. Seriously, eat some real food. Your body will thank you.0 -
id try clean eating, and not cutting too many calories, and perhaps increasing the strength training? try kettlebells. im biased and i love them but i think it is a great way to tone up efficiently and also if you have been using free weights, kettlebells are bit off balance so it will be a new routine that may shock your body back on track to your goals. I find that whenever one method starts to feel like its plateauing, its up to me to seek out a slightly different way to work my body so it knows that i need it to keep going.0
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Your diet is terrible - you generally have everyday 1 meat based meal, with the rest made up of cheese sticks, fridge raiders and high carb snacks such as bananas and yoghurts etc.
You are probably losing muscle rather than fat hence the flabbiness.
Your protein intake is good but your fat intake is too low and carbs too high (some days you have over 170g carbs). For example on 18th May your calorie intake was only 1224 cals but you had 179g of carbs - that's 64% of your total intake in carb! Read up on macro splits.
As another snapshot on Thursday 23rd May all you ate was cheddar sticks, activia yoghurt, dairy milk chocolate caramel bar, protein shake, chocolate twirl bar, Banana shake and a can of red bull for a total of 1081 calories. Looks like every day is a cheat day for you!
Try eating 3 proper meals per day, stop snacking, up your calories, eat more fresh vegetables and salads, meat and fish, cut the carbs, cut all the saturated fat (cheese and fridge raiders!), and eat more mono-unsaturated fat.
As for exercise forget the cardio and concentrate on heavy weights (strong lifts 5x5) four times per week, to preserve what muscle you have.
Hope this helps
This. Seriously, eat some real food. Your body will thank you.
Except for the 3 meals thing, I agree. Eat a balanced diet and weight train. Add cardio for extra calories to eat. It works.0 -
I have read that to much cardio isn't really good because it will keep you flabby beings its burning Ur muscle not fat so maybe shortened cardio , that's what aim trying:)0
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Honestly, it's probably just because you have a lot left to lose.
The last week I've been cutting calories low six days of the week (like 1000-1200) so that I can have whatever I want within reason one day a week, which will be a Saturday..
I did this a year or so ago, and lost 4 stone in 4 months.. and wasnt that flabby when I got to goal weight. I wasn't rock hard but by no means flabby or squishy.
Obviously I regained the weight, so now I'm trying to lose it again.. but I feel like doing things this way isn't clever cause the last week I've been doing it I've been tired, lethargic at the gym and I feel softer everywhere..
Previous to this I was eating 1600 calories daily and clean foods, with no treat days.
Should I go back to a set calorie goal daily with adequate protein and clean foods and ditch the low cal and binge plan?
You lost 4st in 4 months a year ago. You can't do that without blasting through some lean mass. So now, you have less muscle than you did when you started last time. If you lose again eating low calorie as you are, you're going to rid your body of even more lean mass... eventually, you will have no muscle and just fat left. Smaller deficits, weight lifting and adequate protein are the answers.0 -
Your diet is terrible - you generally have everyday 1 meat based meal, with the rest made up of cheese sticks, fridge raiders and high carb snacks such as bananas and yoghurts etc.
You are probably losing muscle rather than fat hence the flabbiness.
Your protein intake is good but your fat intake is too low and carbs too high (some days you have over 170g carbs). For example on 18th May your calorie intake was only 1224 cals but you had 179g of carbs - that's 64% of your total intake in carb! Read up on macro splits.
As another snapshot on Thursday 23rd May all you ate was cheddar sticks, activia yoghurt, dairy milk chocolate caramel bar, protein shake, chocolate twirl bar, Banana shake and a can of red bull for a total of 1081 calories. Looks like every day is a cheat day for you!
Try eating 3 proper meals per day, stop snacking, up your calories, eat more fresh vegetables and salads, meat and fish, cut the carbs, cut all the saturated fat (cheese and fridge raiders!), and eat more mono-unsaturated fat.
As for exercise forget the cardio and concentrate on heavy weights (strong lifts 5x5) four times per week, to preserve what muscle you have.
Hope this helps
I admit that recently my diet has been lazy and rubbish.. how many grams.of carbs, fat and protein do you recommend I aim for? Or do I just SIM for high protein and low carbs?0 -
*aim not SIM0
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Your diet is terrible - you generally have everyday 1 meat based meal, with the rest made up of cheese sticks, fridge raiders and high carb snacks such as bananas and yoghurts etc.
You are probably losing muscle rather than fat hence the flabbiness.
Your protein intake is good but your fat intake is too low and carbs too high (some days you have over 170g carbs). For example on 18th May your calorie intake was only 1224 cals but you had 179g of carbs - that's 64% of your total intake in carb! Read up on macro splits.
As another snapshot on Thursday 23rd May all you ate was cheddar sticks, activia yoghurt, dairy milk chocolate caramel bar, protein shake, chocolate twirl bar, Banana shake and a can of red bull for a total of 1081 calories. Looks like every day is a cheat day for you!
Try eating 3 proper meals per day, stop snacking, up your calories, eat more fresh vegetables and salads, meat and fish, cut the carbs, cut all the saturated fat (cheese and fridge raiders!), and eat more mono-unsaturated fat.
As for exercise forget the cardio and concentrate on heavy weights (strong lifts 5x5) four times per week, to preserve what muscle you have.
Hope this helps
Totally agree with this, you have lost muscle tone as well as fat, do some weights and core training it will help0 -
I'm about half way to goal, and am squishier now. I think it is because I have lost visceral fat, first but haven't moved the subcutaneous fat from the belly area yet. Losing visceral fat, which feels firm is good in terms of other health. That's the fat linked to heart disease and diabetes.0
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Can someone please give advice on my training too...
* currently I'm squatting 20kg (want heavier but it's quite intimidating that the heavier weights are in the boys section)
* hamstring curl 40kg
* leg extension 40kg
* lunges 20kg (again heavier weights are in guys section)
* hip abductor machine 60kg
* hip adductor machine 70kg
* incline chest fly 20kg
* benchpress 20kg
* seated chest press 40kg
* side lateral raises 20kg
* front lateral raises 10kg
* overhand barbell row 20kg
* lat pull down 33kg
* bicep curls 10kg
* I've forgotten the name of this workout but you kneel with one leg on a weight bench, leaning forward so back is straight and pull dumbbell up to your side, all I know is it's for back workout and that's 10kg also.
My upper body is pretty weak..
I do 4 sets of 8-12 reps.. workout everyday.. alternating between a day of legs, day of shoulders/chest/triceps and then back and biceps.. always making sure there's 24-48 hours rest between muscle groups.0 -
I think you understand the working out part. The thing you need to work on is your diet. I checked a few days and I didn't see a single veggie in your diet. I am not trying to be rude, but your diet is quite horrible. You are eating too little and too many not so healthy foods. You should really cut your carbs and up your healthy fats and protein.
Some things you should consider adding to your diet:
LOTS Veggies (especially the super green ones)
Fruits
Greek yogurt
almond milk
lean meat like turkey chicken and even beef
Fish
hummus
lentils
low sodium soups
oatmeal
Check how many calories you should be eating:
655 + (4.35 x Weight in pounds)+(4.7 x Height in inches) - (4.7x Age)= BMR The amount of calories your body burns just from being alive
Step 2: Take that number and multiply by your activity level:
1.2 Sedentary (little to no exercise)
1.375 Lightly Active (1-3 days a week)
1.55 Moderately Active (3-5 days a week)
1.7 Very Active (6-7 days a week)
Step 3:
LOSE weight: Subtract 500
MAINTAIN weight: keep the number the same
GAIN weight: Add 500
I found this on a fitness blog and I found it very helpful. Don't starve your body because you will just be skinny fat no matter how much exercise you do. Trust me, I have a friend that eats like crap but very little and works out 2 hours a day and weighs 177lbs at 5'3. She is skinny fat and it frustrates her yet will not change her habits.0 -
As for your training forget all the isolation exercises for the time being as they burn few calories and wont help your muscle on that diet, you're wasting your time doing them.
As I said above do strong lifts 5x5 for a couple of months until you get yourself sorted out, using very heavy weights. For each exercise find which weight you can only lift once, then do 5 sets of 5 reps at 80% of that weight. So for example if you can only do 1 squat at 50kg you do your sets using 40kg (80% of 50kg).
Stronglifts are hard work but should take less than 30 mins and you'll be jiggered after.
There are varied approaches as to what strong lifts are, but essentially its:
Barbell bench press
barbell bent over row
barbell dead lift
military press
barbell squats
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
The lifts should be done with bar bells. You can use dumb bells but it won't be as effective.
Heavy weights being in the men's section at your gym sounds like a lame excuse for not doing any heavy lifting. Loads of women in the heavy weights section of my gym mixing it up with men (Virgin Active). If you don't like the atmosphere change gyms. Alternatively buy yourself a barbell and some weights and work out at home.
Another poster recommended kettle bells - these also provide a very good work out to supplement your strong lifts.0 -
As for your training forget all the isolation exercises for the time being as they burn few calories and wont help your muscle on that diet, you're wasting your time doing them.
As I said above do strong lifts 5x5 for a couple of months until you get yourself sorted out, using very heavy weights. For each exercise find which weight you can only lift once, then do 5 sets of 5 reps at 80% of that weight. So for example if you can only do 1 squat at 50kg you do your sets using 40kg (80% of 50kg).
Stronglifts are hard work but should take less than 30 mins and you'll be jiggered after.
There are varied approaches as to what strong lifts are, but essentially its:
Barbell bench press
barbell bent over row
barbell dead lift
military press
barbell squats
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
The lifts should be done with bar bells. You can use dumb bells but it won't be as effective.
Heavy weights being in the men's section at your gym sounds like a lame excuse for not doing any heavy lifting. Loads of women in the heavy weights section of my gym mixing it up with men (Virgin Active). If you don't like the atmosphere change gyms. Alternatively buy yourself a barbell and some weights and work out at home.
Another poster recommended kettle bells - these also provide a very good work out to supplement your strong lifts.
I genuinely do not have the confidence to step into the men's section of the gym at the moment.. and due to funds I am unable to buy my own barbell.
To be honest I struggle with the weight I'm doing now, so I know I don't have the strength to lift heavier just yet..0 -
Your diet is terrible - you generally have everyday 1 meat based meal, with the rest made up of cheese sticks, fridge raiders and high carb snacks such as bananas and yoghurts etc.
You are probably losing muscle rather than fat hence the flabbiness.
Your protein intake is good but your fat intake is too low and carbs too high (some days you have over 170g carbs). For example on 18th May your calorie intake was only 1224 cals but you had 179g of carbs - that's 64% of your total intake in carb! Read up on macro splits.
As another snapshot on Thursday 23rd May all you ate was cheddar sticks, activia yoghurt, dairy milk chocolate caramel bar, protein shake, chocolate twirl bar, Banana shake and a can of red bull for a total of 1081 calories. Looks like every day is a cheat day for you!
Try eating 3 proper meals per day, stop snacking, up your calories, eat more fresh vegetables and salads, meat and fish, cut the carbs, cut all the saturated fat (cheese and fridge raiders!), and eat more mono-unsaturated fat.
As for exercise forget the cardio and concentrate on heavy weights (strong lifts 5x5) four times per week, to preserve what muscle you have.
Hope this helps
I admit that recently my diet has been lazy and rubbish.. how many grams.of carbs, fat and protein do you recommend I aim for? Or do I just SIM for high protein and low carbs?
I agree with this although im no expert i know a few people who lost weight too fast and others that lost it steady and both gained flabby skin and the major reason for it was diet and water consumption, You need to be getting you fluids up drinking water is extremely important, it not only aids weight loss but is also an appetite suppressor, I would suggest eating more fresh foods and good proteins and drinking 2ltrs a day minimum. Hope this helps. Keep up the good work
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As for your training forget all the isolation exercises for the time being as they burn few calories and wont help your muscle on that diet, you're wasting your time doing them.
As I said above do strong lifts 5x5 for a couple of months until you get yourself sorted out, using very heavy weights. For each exercise find which weight you can only lift once, then do 5 sets of 5 reps at 80% of that weight. So for example if you can only do 1 squat at 50kg you do your sets using 40kg (80% of 50kg).
Stronglifts are hard work but should take less than 30 mins and you'll be jiggered after.
There are varied approaches as to what strong lifts are, but essentially its:
Barbell bench press
barbell bent over row
barbell dead lift
military press
barbell squats
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
The lifts should be done with bar bells. You can use dumb bells but it won't be as effective.
Heavy weights being in the men's section at your gym sounds like a lame excuse for not doing any heavy lifting. Loads of women in the heavy weights section of my gym mixing it up with men (Virgin Active). If you don't like the atmosphere change gyms. Alternatively buy yourself a barbell and some weights and work out at home.
Another poster recommended kettle bells - these also provide a very good work out to supplement your strong lifts.
I genuinely do not have the confidence to step into the men's section of the gym at the moment.. and due to funds I am unable to buy my own barbell.
To be honest I struggle with the weight I'm doing now, so I know I don't have the strength to lift heavier just yet..
The FIRST thing you need to do is stop referring to it as the MEN'S section of the gym... you automatically tell yourself you don't belong there and you DO! Until you go there... you aren't really lifting HEAVY as you say you are... EAT... feed your body and then go lift weights as heavy as your body will allow.... on the... oh, I'm building some lean and sexy muscle... side of the gym!0 -
As for your training forget all the isolation exercises for the time being as they burn few calories and wont help your muscle on that diet, you're wasting your time doing them.
As I said above do strong lifts 5x5 for a couple of months until you get yourself sorted out, using very heavy weights. For each exercise find which weight you can only lift once, then do 5 sets of 5 reps at 80% of that weight. So for example if you can only do 1 squat at 50kg you do your sets using 40kg (80% of 50kg).
Stronglifts are hard work but should take less than 30 mins and you'll be jiggered after.
There are varied approaches as to what strong lifts are, but essentially its:
Barbell bench press
barbell bent over row
barbell dead lift
military press
barbell squats
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
The lifts should be done with bar bells. You can use dumb bells but it won't be as effective.
Heavy weights being in the men's section at your gym sounds like a lame excuse for not doing any heavy lifting. Loads of women in the heavy weights section of my gym mixing it up with men (Virgin Active). If you don't like the atmosphere change gyms. Alternatively buy yourself a barbell and some weights and work out at home.
Another poster recommended kettle bells - these also provide a very good work out to supplement your strong lifts.
I genuinely do not have the confidence to step into the men's section of the gym at the moment.. and due to funds I am unable to buy my own barbell.
To be honest I struggle with the weight I'm doing now, so I know I don't have the strength to lift heavier just yet..
The FIRST thing you need to do is stop referring to it as the MEN'S section of the gym... you automatically tell yourself you don't belong there and you DO! Until you go there... you aren't really lifting HEAVY as you say you are... EAT... feed your body and then go lift weights as heavy as your body will allow.... on the... oh, I'm building some lean and sexy muscle... side of the gym!
I'm just really concerned about how many calories I should be eating.. the training part is straight forward and just takes me gaining enough confidence to go into the gym and lift heavier.. but as for calories, I'm just lost.
My body fat is currently 37% so using the Katch Mcardle BMR equation which I'm told is more accurate when you know your body fat, that would mean my BMR is 1479.. my activity level is moderately active so multiply my BMR by 1.5 and my TDEE is estimated at 2218.. so a 20% cut is 1774 calories..
I'm worried about eating that many calories.. I can't justify how I can lose weight on that. I have 42lbs to lose until I'm at a healthy weight and my goal weight.
For the last 6-8 weeks I've eaten 1600 calories daily and my weight stayed the same, I also lost zero inches and zero body fat.0 -
As for your training forget all the isolation exercises for the time being as they burn few calories and wont help your muscle on that diet, you're wasting your time doing them.
As I said above do strong lifts 5x5 for a couple of months until you get yourself sorted out, using very heavy weights. For each exercise find which weight you can only lift once, then do 5 sets of 5 reps at 80% of that weight. So for example if you can only do 1 squat at 50kg you do your sets using 40kg (80% of 50kg).
Stronglifts are hard work but should take less than 30 mins and you'll be jiggered after.
There are varied approaches as to what strong lifts are, but essentially its:
Barbell bench press
barbell bent over row
barbell dead lift
military press
barbell squats
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
The lifts should be done with bar bells. You can use dumb bells but it won't be as effective.
Heavy weights being in the men's section at your gym sounds like a lame excuse for not doing any heavy lifting. Loads of women in the heavy weights section of my gym mixing it up with men (Virgin Active). If you don't like the atmosphere change gyms. Alternatively buy yourself a barbell and some weights and work out at home.
Another poster recommended kettle bells - these also provide a very good work out to supplement your strong lifts.
I genuinely do not have the confidence to step into the men's section of the gym at the moment.. and due to funds I am unable to buy my own barbell.
To be honest I struggle with the weight I'm doing now, so I know I don't have the strength to lift heavier just yet..
The FIRST thing you need to do is stop referring to it as the MEN'S section of the gym... you automatically tell yourself you don't belong there and you DO! Until you go there... you aren't really lifting HEAVY as you say you are... EAT... feed your body and then go lift weights as heavy as your body will allow.... on the... oh, I'm building some lean and sexy muscle... side of the gym!
i agree with this ^^ dont doubt yourself, you should go to the gym ready to dominate those big compound movements. those isolations if you have time can be fit in the end of the workout0 -
I genuinely do not have the confidence to step into the men's section of the gym at the moment.. and due to funds I am unable to buy my own barbell.
To be honest I struggle with the weight I'm doing now, so I know I don't have the strength to lift heavier just yet..
Sorry but you are just making excuses now. Barbell set Argos £27.99 http://www.argos.co.uk/static/Product/partNumber/3028292.htm. Stop eating fridge raiders for a month and buy a barbell with the money you save.
You have not properly read my post - lifting heavy means lifting at 80% of your one rep max (i.e heavy compared to your capabilities). What is heavy for you may not be heavy to other women. Beginning to wonder if this is a Troll Thread.0 -
Lift more heavy stuff + bit less cardio + much better diet = tight a** body.0
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