So you want a nice stomach

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  • nmncare
    nmncare Posts: 168 Member
    How am I just now seeing this??
    This is amazing.
    :flowerforyou:
  • fitness_faeiry
    fitness_faeiry Posts: 354 Member
    Great advice here. Though I have a question about the TDEE 20% method, and wondered if anyone could advise?
    Using this calculator www.1percentedge.com/ifcalc - which preset method should I choose if my intentions are to shed a little fat (I am only 123lb but need a body recomp as I have fat to lose in stomach area) but I am weight training to build muscle.

    Any advice would be great thanks!

    I don't use the preset methods, I just use the calculator because it's the one I have found most accurate. If you are new to lifting you may recomp slightly with a smaller deficit (TDEE-10%) and heavy lifting. If you like calorie cycling you could use their slow weight loss method (-20/0) and come out about the same as the TDEE-10%.


    Awesome - thank you for your response. One question though, do you mean the calorie cycling would be -20% and then on workout days - maintenance calories. Do I have to worry about how the macros are split?

    Yes, for calorie cycling on your off days (or cardio days) you would do -20% and on lifting days you would eat at maintenance. There's no real advantage to doing that vs just eating -10%, but it can be satisfying to have more calories one day. Macros is going to be something you will determine based on feel and experience. My suggestion is simply make sure you get around 1g/lb lean body mass for protein and experiment with carbohydrate and fat numbers. Don't cut carbs or fat completely because both are good for the body and muscles.

    Thank you kindly for your time and advice! :happy:
  • RoseBlueGreen
    RoseBlueGreen Posts: 3
    truth be told:happy:
  • sierra_12
    sierra_12 Posts: 249 Member
    love it (:
  • jardimgirl
    jardimgirl Posts: 522 Member
    For the strength training, I could use bodyweight right?
  • usmcmp
    usmcmp Posts: 21,219 Member
    For the strength training, I could use bodyweight right?

    You sent me a message about this, but I'm going to answer in this thread anyway. Body weight is a starting point for many people. Eventually you will need to incorporate some sort of extra weight. I suggest You Are Your Own Gym for body weight and then progress to a program like New Rules of Lifting or New Rules of Lifting for Women. The New Rules books are very informative.
  • jporter2004
    jporter2004 Posts: 60 Member
    Bump
  • loricshields47
    loricshields47 Posts: 134 Member
    this thread is a keeper! seems I am not doing it all wrong ~ lol

    thanks
  • Sheila_Ann
    Sheila_Ann Posts: 365 Member
    bumping! thank you!
  • hesn92
    hesn92 Posts: 5,966 Member
    I've been lifting weights for the last 3 weeks and I swear my stomach already looks nicer. I decided to do that whole, eating closer to maintenance on my workout days.. I only did it for the first time yesterday, so I can't say much about it. Except t was soo nice to have all that food for lunch.
  • PrintUSMC
    PrintUSMC Posts: 116 Member
    ~~Putting this in my history for reference thank you~~
  • Khushi22
    Khushi22 Posts: 47 Member
    Bump!!

    Thank you.. :)
  • safetyqueen25
    safetyqueen25 Posts: 38 Member
    Thank you, also adding the for reference.
  • thunderguts123
    thunderguts123 Posts: 10 Member
    Thanks!!
  • kitschywidget
    kitschywidget Posts: 5
    This is super informative! Thank you for the advice! I'll surely be returning to this for reference.
  • EmmaLongLegs
    EmmaLongLegs Posts: 4 Member
    Hey, not too sure about number 4 guys, see what Scooby says....it's kinda the opposite :-/
    http://www.youtube.com/watch?v=95xRTID478I

    Enjoy Ladies ;-D

    He has a great calorie calculator on his website too.
    http://scoobysworkshop.com/calorie-calculator/
  • usmcmp
    usmcmp Posts: 21,219 Member
    Hey, not too sure about number 4 guys, see what Scooby says....it's kinda the opposite :-/
    Enjoy Ladies ;-D

    He has a great calorie calculator on his website too.

    We talked about that point multiple times in the first several pages. As I said I like to do cardio a few times a few to keep up on it and as a buffer. If you want to do more by all means do more. If you don't want to do any by all means just don't. There is no right or wrong way. His calculator is fairly close to the one that I posted, but I find the one I posted allows more adjustment and is more accurate.

    The MOST important factor to removing the fat is simply to have a calorie deficit. The reason I suggested not doing a lot is that a significant calorie deficit will increase hormones like leptin and cortisol that will slow progress. Doing cardio increases your TDEE (BMR+daily activity+exercise activity=TDEE) which means you should eat a bit more. So in reality doing lots of cardio like he suggests just increases your deficit (and honestly most people are not accurate with calorie counting, so it is just a buffer for inaccurate logging).

    Some of it will come down to experience. I did lots of cardio with a huge deficit for my first bodybuilding competition and I looked sickly on stage. I did a little bit of cardio with a reasonable deficit for my second competition and I came in not only looking healthier, but looking leaner as well. There are plenty of people on this site who have visible abs and do not do cardio, I know I am not the only one.

    ETA: As a woman they say it is harder for us to get visible abs. I got and maintained them with little cardio. It is all about the deficit.
  • skullshank
    skullshank Posts: 4,323 Member
    Hey, not too sure about number 4 guys, see what Scooby says....it's kinda the opposite :-/
    http://www.youtube.com/watch?v=95xRTID478I

    Enjoy Ladies ;-D

    He has a great calorie calculator on his website too.
    http://scoobysworkshop.com/calorie-calculator/

    did you use lots of cardio to get your visible abs?
  • MadBabysMama
    MadBabysMama Posts: 373 Member
    Very interesting read. Thanks for sharing your experience! And nice work!
  • Unknown
    Unknown
    This content has been removed.
  • usmcmp
    usmcmp Posts: 21,219 Member
    Simple, sound advice OP. Thumbs up.

    Oh and while I don't have the world's greatest abs, what I do have came with essentially no cardio (unless you count dog walks as cardio).

    2dul5zn.jpg

    Wow! I approve! :love:

    <---Mine aren't incredible, but as a woman I'll take visible.
  • dandandee
    dandandee Posts: 301 Member
    awesome info OP! thanks :)
  • EmmaLongLegs
    EmmaLongLegs Posts: 4 Member
    Just paying forward some information that "for me" was good, sound advice, from somebody with hell of a lot of knowledge and success .
    Simply highlighting an alternative view for each person here to consider....or not..... for themselves.
    Different horses for different courses; free will and all that :-)

    usmcmp: Sorry for not bothering to read through the whole thread....how lazy I am :-/
    I'll endeavour to plough through it in the near future, and Thanks in advance for any benefits I'm sure to receive as a result of your advice on this and other threads.

    skullshank: ...why?
  • usmcmp
    usmcmp Posts: 21,219 Member
    Simply highlighting an alternative view for each person here to consider....or not..... for themselves.
    Different horses for different courses; free will and all that :-)

    No worries. We covered that cardio will be an individual thing (more or less to taste) and that kettlebells are a great option for resistance training as are body weight exercises as long as there is progressive overload.

    This topic was written as a general guideline for fat loss without having to workout like crazy. It was reference point for starting. I didn't want people to think they had to do hours of cardio every week for fat loss because it is not necessary if your diet is on point.
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    Hey, not too sure about number 4 guys, see what Scooby says....it's kinda the opposite :-/
    http://www.youtube.com/watch?v=95xRTID478I

    Enjoy Ladies ;-D

    He has a great calorie calculator on his website too.
    http://scoobysworkshop.com/calorie-calculator/

    I'm sorry, but I have to Lol, on this one. Usmcmp's results prove that it worked for her, so I'm going to trust that her methods could work for me, too. :wink:
  • EmmaLongLegs
    EmmaLongLegs Posts: 4 Member
    I hear ya! :-D Thanks X
  • EmmaLongLegs
    EmmaLongLegs Posts: 4 Member
    WhiteRabbit13: That's absolutely cool :-D Do what is right for you. Go for it.
  • enaliba
    enaliba Posts: 146 Member
    bump to read more thoroughly later...
  • sarahslim100
    sarahslim100 Posts: 485 Member
    I found just persisting with a deficit by a healthy diet (I don't eat junk food) and moderate amount of exercise has helped me (swimming and walking). For me, the stomach is the absolutely last place to go, so I had to be super patient.

    I would still like a little more toning so I think I will try yoga/gym strengthening now.
  • dapunks
    dapunks Posts: 245 Member
    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!

    Really love this visualization! It's a perfect metaphor.

    My thoughts exactly. :smile:

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