80lbs down, but need help with loosing belly

techcoast
techcoast Posts: 26 Member
in Health and Weight Loss
Heya, I've been in a journey to lose weight. I'm down 80lbs, and I've been gaining muscle which is exciting! However, I'm at a loss for this last 10lbs to my goal weight and still have a small pudge to get rid of. I'm eating lean meat and adding core workout to every session at four times a week. Still, I just can't seem to get passed that 210 point. I've been there for about a month. Suggestions?!!
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Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    It's hard to give you advice without knowing anything about your diet. It means absolutely nothing that you're eating lean meat. The core workouts also have absolutely zero effect on belly fat. All you can do to get rid of your belly is to keep losing weight through a calorie deficit and eventually the fat will come off there. You can not choose where your body loses fat, you just have to keep losing fat until it's gone from the places you want it to be gone from.
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach

    How exactly are you gaining muscle? Have you been eating at a surplus and heavy lifting? Getting a good amount of protein? If not, it's far more likely losing body fat has revealed existing muscles underneath fat, which is still really awesome! If you aren't losing weight, I would make sure you're logging consistently and not overestimating calorie burns from exercise. If it doesn't change, get a food scale and weigh out all foods that aren't liquids. If you havent, this is a great read

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • techcoast
    techcoast Posts: 26 Member
    Typical day, :
    Breakfast
    Herbalife Shake in the morning

    Lunch:
    7-10oz of chicken breast
    2 slices of whole wheat bread,
    1-1.3 oz medium cheddar cheese
    Mixed vegetables about 3/4 cups
    (Other days it'll be 1 cup rice instead of bread)

    Dinner:
    7-10oz chicken breast
    Salad mix
    Light salad dressing
    Fat free feta cheese
    Mixed vegetables about 3/4 cups
    On off days
    Vegibowl from Flame Broiler beef white rice green onion (540 calories)

    snacks (add until the days calorie goal is met)
    add unsalted peanuts (1 serving),
    apples (Fuji medium)
    Orange (generic 1 medium)
    Banana (generic 7-8 inches)
    String cheese (1 stick)
    Sliced turkey breast (2oz or one serving)
  • techcoast
    techcoast Posts: 26 Member
    I'm gaining muscle through strength exercises. I do free weights 2 times a week *heavy lifting* and add bodypump twice a week as well. I usually will run 20 minutes after each session.
  • techcoast
    techcoast Posts: 26 Member
    Oh, I should mention I drink about a gallon of water a day! :)
  • AJ_G
    AJ_G Posts: 4,158 Member
    I'm gaining muscle through strength exercises. I do free weights 2 times a week *heavy lifting* and add bodypump twice a week as well. I usually will run 20 minutes after each session.

    First off, why are you drinking an herbalife shake?

    Second, listing individual foods doesn't give us any information. It would be much much more helpful to list your daily calorie intake as well as your daily intake of protein, fat, and carbs.

    Third, if you're losing weight, then you're not gaining muscle. You may very well be getting stronger, but that doesn't mean that you're gaining muscle. It takes energy to build muscle, and if you're losing weight, then you're in an energy deficit and therefore you won't build muscle. The only real exception to this is if you are losing weight slowly when you are very obese.
  • techcoast
    techcoast Posts: 26 Member
    Mk, I'm at
    about 1900 calories per day
    about 170 carbs
    about 170 protein
    about 40 fat
    about 1900 sodium
    about 50 sugar

    As for why the shake, I like it, it's a decent amount of protein vs calorie intake, and on heavy lifting days I add a couple of eggs and toast to supplement it. :)
  • techcoast
    techcoast Posts: 26 Member
    I do have a scale, its how I'm keeping track of the amounts of food I'm taking in. I also cut back from what the app says I burn in the classes and I don't count lifting on it's own altogether. :)
  • GlennTipton
    GlennTipton Posts: 19
    "Abs are made in the kitchen".

    Working out more is great but it's not going to target anything. The "little pudge" will be the very last thing that goes. It's very unlikely you are building muscle. Either you are just seeing more muscle as the fat reduces or you are eating a surplus of calories and "bulking".

    You are trying to burn body fat so cut down on your carbs. You have fat stores to burn that will give you that energy. Trust your body to look after you. I would suggest 30-40g a day max.

    I think 1900 a day is too much for a cut. That number needs to be revised, especially after you have dropped so much weight. Your body isn't working as hard every day just living and doesn't need as much energy from food. Take it down to 1700 and see how you feel after a week or two and adjust up or down.
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    GlennTipton, I'm 5'3.5" 118 lbs and female and can lose on 1900 calories a day, so I don't think he'll have issues losing weight.
    Also, losing fat is simple calorie deficit and a good amount of protein, ideally resistance training to boot. He doesn't need to low carb unless he wants to. I went from 31% BF to 17% at around 260g of carbs a day
  • GlennTipton
    GlennTipton Posts: 19
    GlennTipton, I'm 5'3.5" 118 lbs and female and can lose on 1900 calories a day, so I don't think he'll have issues losing weight.
    Also, losing fat is simple calorie deficit and a good amount of protein, ideally resistance training to boot. He doesn't need to low carb unless he wants to. I went from 31% BF to 17% at around 260g of carbs a day
    You might want to do some research. A lot has changed since 1973.
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    GlennTipton, I'm 5'3.5" 118 lbs and female and can lose on 1900 calories a day, so I don't think he'll have issues losing weight.
    Also, losing fat is simple calorie deficit and a good amount of protein, ideally resistance training to boot. He doesn't need to low carb unless he wants to. I went from 31% BF to 17% at around 260g of carbs a day
    You might want to do some research. A lot has changed since 1973.

    What? Lol Please do elaborate.

    I'm curious how anything I said has anything to do with 1973 research.
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    GlennTipton, I'm 5'3.5" 118 lbs and female and can lose on 1900 calories a day, so I don't think he'll have issues losing weight.
    Also, losing fat is simple calorie deficit and a good amount of protein, ideally resistance training to boot. He doesn't need to low carb unless he wants to. I went from 31% BF to 17% at around 260g of carbs a day
    You might want to do some research. A lot has changed since 1973.

    What? Lol Please do elaborate.

    I'm curious how anything I said has anything to do with 1973 research.

    You aren't actually losing weight Sugar, its all been an elaborate illusion designed to trick you into thinking that your maintenance level is higher than 1900 calories per day.
  • techcoast
    techcoast Posts: 26 Member
    Please, keep it civil folks.
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    Please, keep it civil folks.

    oh, It Is civil. Just illustrating a point ;)
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    GlennTipton, I'm 5'3.5" 118 lbs and female and can lose on 1900 calories a day, so I don't think he'll have issues losing weight.
    Also, losing fat is simple calorie deficit and a good amount of protein, ideally resistance training to boot. He doesn't need to low carb unless he wants to. I went from 31% BF to 17% at around 260g of carbs a day
    You might want to do some research. A lot has changed since 1973.

    What? Lol Please do elaborate.

    I'm curious how anything I said has anything to do with 1973 research.

    You aren't actually losing weight Sugar, its all been an elaborate illusion designed to trick you into thinking that your maintenance level is higher than 1900 calories per day.

    My...fitness journey..has been lies?!?!?! *fists to the air*
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    Please, keep it civil folks.

    I agree with Sugar that if you weigh 210 pounds 1900 calories net is a goal that is reasonable for weight loss and you should not have to eat less than that as the other poster suggested.
  • techcoast
    techcoast Posts: 26 Member
    So, then lower my carb intake? Kind of afraid of that.. Having done Atkins, I know the body needs them .. What would be reasonable ?
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    You don't have to do low carb. I've lost 50 lbs spending over 40% of my calories on carbs. Calories in vs out
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    So, then lower my carb intake? Kind of afraid of that.. Having done Atkins, I know the body needs them .. What would be reasonable ?

    My personal experience is if I drop carbs below 40% of my total intake I find it difficult to complete my workouts without running out of steam. I see no reason to go low carb.

    Honestly 1 month doesn't demonstrate maintenance for sure, could just be some water retention and you will "whoosh" later. If you've had success thusfar I'd say just keep at it. As you get closer to your goal your weight loss will slow but it shouldn't go from fast loss to halt overnight.
  • GlennTipton
    GlennTipton Posts: 19
    If you've done Atkins you should know your body DOESN'T need them. Certainly not 170 grams of them and absolutely not when you are trying to burn up the last of your bulge.

    I have focused my responses on the question of "how do I lose this last bit". Cut out the refined carbohydrates that are only used to provide energy and use your fat stores. My suggestion was 40g a day but you can do whatever you want to. Even reduce them by 40 and add 18 or so to your fat macro. Give it a few weeks and see how you feel, then drop them more. Perhaps you should read more on bodybuilding and fitness sites focused on getting ready for shows and photo shoots to give you better guidance - since that's more in line with your new goal.

    Sugar, my apologies for the rudeness. Your over simplified responses and promoting your own success does nothing for the OP's original question. He's lost 80lb and wants help with the last bit. Telling him to ignore macros and focus on a number based on a low fat diet that hasn't done anything for him for 4 weeks does not answer this specific question.
  • maidentl
    maidentl Posts: 3,203 Member
    So, then lower my carb intake? Kind of afraid of that.. Having done Atkins, I know the body needs them .. What would be reasonable ?

    No, ignore that. Listen to the other people.
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    Sugar, my apologies for the rudeness. Your over simplified responses and promoting your own success does nothing for the OP's original question. He's lost 80lb and wants help with the last bit. Telling him to ignore macros and focus on a number based on a low fat diet that hasn't done anything for him for 4 weeks does not answer this specific question.

    It answers the OP'S question perfectly..those were my last lbs to achieve a BF% that I needed, which is what OP intended. I did not say ignore macros but calories are monumentally important to weight loss. Macros are about body comp, yes but he doesn't need to do low carb and he even says he didn't do well with it. Carbs are important. They're energy conversion helps boost work outs, overall viability. I know the feeling. If I don't get enough, I'm sluggish and grumpy. Not all people are me but it does help to illuminate the idea that there's nothing wrong with any one macro.

    Fats are of vital importance, so I can see not going low fat either but 1900 is a perfectly reasonable goal for him, given his stats.
  • AJ_G
    AJ_G Posts: 4,158 Member
    If you've done Atkins you should know your body DOESN'T need them. Certainly not 170 grams of them and absolutely not when you are trying to burn up the last of your bulge.

    I have focused my responses on the question of "how do I lose this last bit". Cut out the refined carbohydrates that are only used to provide energy and use your fat stores. My suggestion was 40g a day but you can do whatever you want to. Even reduce them by 40 and add 18 or so to your fat macro. Give it a few weeks and see how you feel, then drop them more. Perhaps you should read more on bodybuilding and fitness sites focused on getting ready for shows and photo shoots to give you better guidance - since that's more in line with your new goal.

    Sugar, my apologies for the rudeness. Your over simplified responses and promoting your own success does nothing for the OP's original question. He's lost 80lb and wants help with the last bit. Telling him to ignore macros and focus on a number based on a low fat diet that hasn't done anything for him for 4 weeks does not answer this specific question.


    Aaaaaaaaaand you have no idea what you're talking about :wink:
  • AllOutof_Bubblegum
    AllOutof_Bubblegum Posts: 3,646 Member
    Typical day, :
    Breakfast
    Herbalife Shake in the morning

    Lunch:
    7-10oz of chicken breast
    2 slices of whole wheat bread,
    1-1.3 oz medium cheddar cheese
    Mixed vegetables about 3/4 cups
    (Other days it'll be 1 cup rice instead of bread)

    Dinner:
    7-10oz chicken breast
    Salad mix
    Light salad dressing
    Fat free feta cheese
    Mixed vegetables about 3/4 cups
    On off days
    Vegibowl from Flame Broiler beef white rice green onion (540 calories)

    snacks (add until the days calorie goal is met)
    add unsalted peanuts (1 serving),
    apples (Fuji medium)
    Orange (generic 1 medium)
    Banana (generic 7-8 inches)
    String cheese (1 stick)
    Sliced turkey breast (2oz or one serving)

    Yeah, there is no way you are putting on muscle with a calorie deficit like that, and eating that little protein. Sorry.
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    I don't know what you need to do....eat more protein and concentrate on building muscle by increasing cals? Lower your fat intake?

    All I know is THIS.

    When someone comes in here with the answer DO NOT hold onto your methods for dear life and resist the answer. You have outlined in meticulous detail what you do and sometimes it's those very people who have fine tuned their method so much that have the hardest time letting go even when going on a board complaining it's not working for this final phase.

    Don't be that guy.

    Just priming you for success. Hope you get some good advice coming up the pike soon.:happy: :flowerforyou:
  • SLLRunner
    SLLRunner Posts: 12,942 Member
    You have received a lot of sound advice, so all I have to add is congratulations on your weight loss thus far!
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Listen to Aaron and Sugar, OP.

    I don't think low carb is necessary for most people. It may be better for those with PCOS, insulin resistance, etc. but for the average dieter carbs aren't the enemy. And if you really like carbs, as I do, it's not a good choice because it will make you feel deprived. The best plan is the one with which you can stick long term. Focus on eating the right number of calories, getting enough protein (1 gram per pound of lean body mass) and enough fat (at least .35 grams per pound), doing resistance training, and being patient.

    Personally I've gotten down to about 18% body fat without going below 200 grams of carbs.
  • techcoast
    techcoast Posts: 26 Member
    I take into account all of the posts and look for consistencies in all of them.. What I'm hearing, simply is that my calorie intake is okay, and that I need to play with the %s a bit. It's fascinating looking at all the different opinions and ideas that surround this. One thing I'm not hearing is that more cardio is on the table to take care of that last bit.

    As for muscle, my chest has gotten bigger, waist smaller, and legs are bigger as well. So, there has to be some muscle gain for that to happen no? I'm also lifting more weight, about doubled my weight in the bodypump and still doing 90%+ of all the reps during the class which is what I've done from the start. So, not sure how else to explain that without saying that the muscle mass has grown? If there is another explanation I'm all ears!!

    I do appreciate everyone's comments and suggestions!! I know you're all on your own journey's and have accomplished so much! From what I can see of your pics you all look amazing! I'm just working toward getting there myself!! :) Today is my day off but I'll be back in the gym tomorrow for another round of training.. though I think I might have to do a late night because my schedule is just too darn busy with giving a lecture to 200 highschool students.. lol.
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    Strength gains =/= muscle growth. Your current muscle can build strength without adding new mass. As far as your change in measurements, again there is a small window for gains in the beginning of training and you know, a guy I highly respect doesn't fully disregard the possibility of minor muscle gain during a deficit but even if, it's minute at best, as the body isn't going to waste energy building while it's busy retaining and using fat stores for energy in proper conditions. Also, how are you measuring the muscle gain? Or are you assuming a change in measurement is muscle? Water weight can play a role in measurement changes too, so I would check consistencies in that, as well.

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