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Achieving a flat stomach maintaining?

Phoenix_Warrior
Phoenix_Warrior Posts: 1,633 Member
edited February 8 in Health and Weight Loss
I'm slowly upping intake to maintenance but one thing bothers me. My stomach is still flabby. Its gotten better, I'll admit, but my body seems predisposed to lose mainly in my hips and waist. I don't mind losing there, I just wished it didnt look so uneven. I am doing weight lifting to aid in body fat reduction and I am super pleased with my progress, but I know switching to maintain will slow it. Can I reduce body fat to a percentage that would give me a flat stomach at my current weight?I really don't want to lose much more weight. I'm 129 lbs and 5'5". I've seen some awesome ladies at my height who look better than me and weigh more because they have a lower bf %. I'm kind of confused as to what to do. I've only been at this for 5 months, so I know it's a long road. I guess I'm just looking for light at the end.

Replies

  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    You are basically referring to recomping - maintaining the same weight but lowering BF%. It is slow, especially for a female, but do'able. Eat at maintenance, get enough protein and undertake a good progressive loading strength training routine.

    Your other alternative is to go through bulk/cut cycles.
  • Phoenix_Warrior
    Phoenix_Warrior Posts: 1,633 Member
    Okies. So, cutting is essentially dieting right, weight loss with lifting? I dont mind losing more weight, personally.I'm getting pressure from family, more than anything to not lose anymore but what if that's what it requires before a bulk? I want to build muscle, ultimately. I just know at about 20% is about proper for women to bulk, right? Ive read dipping too far into the teens can cause hormonal issues?
  • TripleRadiance275
    TripleRadiance275 Posts: 148 Member
    Sleep and stress reduction are a big help in getting a flat tummy too. Get your 8 hours + and take time to relax as often as you can. Meditation is great if you're into it but even sitting down and sipping a cup of tea once a day or soaking in a hot bath is helpful.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Okies. So, cutting is essentially dieting right, weight loss with lifting? I dont mind losing more weight, personally.I'm getting pressure from family, more than anything to not lose anymore but what if that's what it requires before a bulk? I want to build muscle, ultimately. I just know at about 20% is about proper for women to bulk, right? Ive read dipping too far into the teens can cause hormonal issues?

    Yep re cutting

    Re hormonal issues - that is very individual. Bulking at about 20% is fine for a female. To be honest, sometimes it is best to go a few pounds under 'goal weight' as when you start eating more you replete glycogen and your weight goes up anyway die to water weight.
  • Phoenix_Warrior
    Phoenix_Warrior Posts: 1,633 Member
    The water weight has been another reason I'm slowly upping calories to maintain. I'm only adding about 50 a week lol. Maybe I'll stick to 1700 for awhile and do a slow cut with weights and see from there. I'm not sure how I'm built but my back looks completely different than my front. It's bizarre. Thank you so much for your time and help. I truly appreciate it!
  • abadvat
    abadvat Posts: 1,241 Member
    Okies. So, cutting is essentially dieting right, weight loss with lifting? I dont mind losing more weight, personally.I'm getting pressure from family, more than anything to not lose anymore but what if that's what it requires before a bulk? I want to build muscle, ultimately. I just know at about 20% is about proper for women to bulk, right? Ive read dipping too far into the teens can cause hormonal issues?

    Cutting is eating less calories tHan your maintenance in order to reduce size.
    Results need to be monitored (regularly) in order not to burn muscles instead of fat.
    Shifting gradually to maintenance will (should) lock your weight but fat and muscles will still move.
    U work you core and abs? Seems like you have some empty space to fill up with muscles to me ;)
  • odddrums
    odddrums Posts: 342 Member
    I know what you mean about family stuff, everyone keeps commenting that I look like a skeleton which is weird to hear because I really don't see it. I'm trying to do the same thing, I don't want to lose much more weight, maybe 5-6 pounds, but I'd still like to lower my bf%. Look into body recomping like Sara said, there's some good websites about it. The way I've heard it, you go into maintenance slowly, getting your macos and calories set while working out. When you're set, you recomposition your body by eating a slight deficit on the days you don't work out, then do a surplus when you do. Focus on getting enough protein every day, extra carbs and/or fat on the days you work out so you have enough energy to work out hard.

    Bulk and cut is basically this, but you do it for a few weeks instead of day by day: you eat a surplus when you work out and build muscle for 2-4 weeks, then go back into a 10%-20% defecit to lose the fat you may have gained. Then you just go up and down until you're where you want to be. it can be a bit easier because your diet doesn't change daily, just monthly.

    Weight lifting is probably the best thing to do, a lot of cardio isn't beneficial to building muscle, just a good hard 3-4 days a week to keep your muscle going up and your bf% dropping. They both work, you just need the right one for you. I think I like recomping better, I'd hate to have my diet go up and down every month when I can just have high days and low days.
  • Phoenix_Warrior
    Phoenix_Warrior Posts: 1,633 Member
    Okies. So, cutting is essentially dieting right, weight loss with lifting? I dont mind losing more weight, personally.I'm getting pressure from family, more than anything to not lose anymore but what if that's what it requires before a bulk? I want to build muscle, ultimately. I just know at about 20% is about proper for women to bulk, right? Ive read dipping too far into the teens can cause hormonal issues?

    Cutting is eating less calories tHan your maintenance in order to reduce size.
    Results need to be monitored (regularly) in order not to burn muscles instead of fat.
    Shifting gradually to maintenance will (should) lock your weight but fat and muscles will still move.
    U work you core and abs? Seems like you have some empty space to fill up with muscles to me ;)

    My lifting routine incorporates core lifts like deadlifts, overhead press, and squats. Sometimes for fun I do about 60 seconds of planking lol. I despise crunches, as they make my back hurt more than my abs ;P
  • Phoenix_Warrior
    Phoenix_Warrior Posts: 1,633 Member
    I know what you mean about family stuff, everyone keeps commenting that I look like a skeleton which is weird to hear because I really don't see it. I'm trying to do the same thing, I don't want to lose much more weight, maybe 5-6 pounds, but I'd still like to lower my bf%. Look into body recomping like Sara said, there's some good websites about it. The way I've heard it, you go into maintenance slowly, getting your macos and calories set while working out. When you're set, you recomposition your body by eating a slight deficit on the days you don't work out, then do a surplus when you do. Focus on getting enough protein every day, extra carbs and/or fat on the days you work out so you have enough energy to work out hard.

    Bulk and cut is basically this, but you do it for a few weeks instead of day by day: you eat a surplus when you work out and build muscle for 2-4 weeks, then go back into a 10%-20% defecit to lose the fat you may have gained. Then you just go up and down until you're where you want to be. it can be a bit easier because your diet doesn't change daily, just monthly.

    Weight lifting is probably the best thing to do, a lot of cardio isn't beneficial to building muscle, just a good hard 3-4 days a week to keep your muscle going up and your bf% dropping. They both work, you just need the right one for you. I think I like recomping better, I'd hate to have my diet go up and down every month when I can just have high days and low days.

    Yes, my dad had the nerve to call me his anorexic girl. It was completely uncalled for and a total shock, given the fact I've been working my *kitten* off to eat enough to maintain LBM and hit my macros. Health is very important to me.

    I would love to eat a bit more on days I work out haha. Since I've gotten intake down, I'm not intimidated to bounce around whatever intake is necessary. I guess it just seems daunting when all I've learned is how to eat less lol.
  • MstngSammy
    MstngSammy Posts: 436 Member
    Bump for l8tr
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I know what you mean about family stuff, everyone keeps commenting that I look like a skeleton which is weird to hear because I really don't see it. I'm trying to do the same thing, I don't want to lose much more weight, maybe 5-6 pounds, but I'd still like to lower my bf%. Look into body recomping like Sara said, there's some good websites about it. The way I've heard it, you go into maintenance slowly, getting your macos and calories set while working out. When you're set, you recomposition your body by eating a slight deficit on the days you don't work out, then do a surplus when you do. Focus on getting enough protein every day, extra carbs and/or fat on the days you work out so you have enough energy to work out hard.

    Bulk and cut is basically this, but you do it for a few weeks instead of day by day: you eat a surplus when you work out and build muscle for 2-4 weeks, then go back into a 10%-20% defecit to lose the fat you may have gained. Then you just go up and down until you're where you want to be. it can be a bit easier because your diet doesn't change daily, just monthly.

    Weight lifting is probably the best thing to do, a lot of cardio isn't beneficial to building muscle, just a good hard 3-4 days a week to keep your muscle going up and your bf% dropping. They both work, you just need the right one for you. I think I like recomping better, I'd hate to have my diet go up and down every month when I can just have high days and low days.

    Yes, my dad had the nerve to call me his anorexic girl. It was completely uncalled for and a total shock, given the fact I've been working my *kitten* off to eat enough to maintain LBM and hit my macros. Health is very important to me.

    I would love to eat a bit more on days I work out haha. Since I've gotten intake down, I'm not intimidated to bounce around whatever intake is necessary. I guess it just seems daunting when all I've learned is how to eat less lol.

    People can have a skewed misconception of what is a healthy weight. There are so many overweight people, that a little 'fluffy' has kind of become the norm - so leaner is sometimes thought of as too thin, even though its not. I have got the same on occasion and I am in no way underweight.

    Swapping from cutting to maintenance or a suplus can be a bit intimidating. Just remember - you know how to lose weight, so if you need to lose a bit more at some point, you can.
  • odddrums
    odddrums Posts: 342 Member
    I know what you mean about family stuff, everyone keeps commenting that I look like a skeleton which is weird to hear because I really don't see it. I'm trying to do the same thing, I don't want to lose much more weight, maybe 5-6 pounds, but I'd still like to lower my bf%. Look into body recomping like Sara said, there's some good websites about it. The way I've heard it, you go into maintenance slowly, getting your macos and calories set while working out. When you're set, you recomposition your body by eating a slight deficit on the days you don't work out, then do a surplus when you do. Focus on getting enough protein every day, extra carbs and/or fat on the days you work out so you have enough energy to work out hard.

    Bulk and cut is basically this, but you do it for a few weeks instead of day by day: you eat a surplus when you work out and build muscle for 2-4 weeks, then go back into a 10%-20% defecit to lose the fat you may have gained. Then you just go up and down until you're where you want to be. it can be a bit easier because your diet doesn't change daily, just monthly.

    Weight lifting is probably the best thing to do, a lot of cardio isn't beneficial to building muscle, just a good hard 3-4 days a week to keep your muscle going up and your bf% dropping. They both work, you just need the right one for you. I think I like recomping better, I'd hate to have my diet go up and down every month when I can just have high days and low days.

    Yes, my dad had the nerve to call me his anorexic girl. It was completely uncalled for and a total shock, given the fact I've been working my *kitten* off to eat enough to maintain LBM and hit my macros. Health is very important to me.

    I would love to eat a bit more on days I work out haha. Since I've gotten intake down, I'm not intimidated to bounce around whatever intake is necessary. I guess it just seems daunting when all I've learned is how to eat less lol.

    People can have a skewed misconception of what is a healthy weight. There are so many overweight people, that a little 'fluffy' has kind of become the norm - so leaner is sometimes thought of as too thin, even though its not. I have got the same on occasion and I am in no way underweight.

    Swapping from cutting to maintenance or a suplus can be a bit intimidating. Just remember - you know how to lose weight, so if you need to lose a bit more at some point, you can.

    This is so true! I guess I should just bite the bullet and start really, really working out.
  • odddrums
    odddrums Posts: 342 Member
    I know what you mean about family stuff, everyone keeps commenting that I look like a skeleton which is weird to hear because I really don't see it. I'm trying to do the same thing, I don't want to lose much more weight, maybe 5-6 pounds, but I'd still like to lower my bf%. Look into body recomping like Sara said, there's some good websites about it. The way I've heard it, you go into maintenance slowly, getting your macos and calories set while working out. When you're set, you recomposition your body by eating a slight deficit on the days you don't work out, then do a surplus when you do. Focus on getting enough protein every day, extra carbs and/or fat on the days you work out so you have enough energy to work out hard.

    Bulk and cut is basically this, but you do it for a few weeks instead of day by day: you eat a surplus when you work out and build muscle for 2-4 weeks, then go back into a 10%-20% defecit to lose the fat you may have gained. Then you just go up and down until you're where you want to be. it can be a bit easier because your diet doesn't change daily, just monthly.

    Weight lifting is probably the best thing to do, a lot of cardio isn't beneficial to building muscle, just a good hard 3-4 days a week to keep your muscle going up and your bf% dropping. They both work, you just need the right one for you. I think I like recomping better, I'd hate to have my diet go up and down every month when I can just have high days and low days.

    Yes, my dad had the nerve to call me his anorexic girl. It was completely uncalled for and a total shock, given the fact I've been working my *kitten* off to eat enough to maintain LBM and hit my macros. Health is very important to me.

    I would love to eat a bit more on days I work out haha. Since I've gotten intake down, I'm not intimidated to bounce around whatever intake is necessary. I guess it just seems daunting when all I've learned is how to eat less lol.

    Oh noes! ::hugs:: yeah that's most definitely uncalled for, though I'm sure he's just worried about you and didn't mean to shock you, just not sure how to react to the way you look. I think this is the route I'm going to go, maintain, then a little under, then a little over, then maintain. The amount we burn isn't ever really the same any day of the week, so the amount we eat shouldn't be either. Plus, eating more is nice sometimes :D

    We got this!
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