LEANING OUT, ADVICE
madisonamanda
Posts: 78 Member
Hi! So I'm currently trying to lean out and seeing little improvement. I'm 5'6", 150 lbs 24.5% body fat. I've got some pretty serious muscles but they're only seen of I flex. I eat virtually no carbs, high protein and about 1200-1400 calories a day.
WHY CANT I LEAN OUT?!
WHY CANT I LEAN OUT?!
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Replies
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Really increase your water drinking - add some fiber (even if it is the kind in a jar) - also try doing longer cardio, not faster. If your body is thinking it needs to build strength, its going to hold some energy for that purpose. Changing it up and going for endurance - along with the water and fiber may kick your body into a different direction.
As far as the calories, frankly I think the number isn't as important as the components. 1200-1400 calories can be less nutritious than a more efficient diet at 1,000 calories. Not saying you should drop the calories, but maybe if you took another look at what you were eating and going for even more fiber, lean protein and biasing your fats to fish oils and more nutritious fats might be an answer.0 -
I currently do take Benefiber, I eat VERY clean, my calories are consisted of high protein, low low sugar, low carb but on lifting days I will up my fat intake (without carbs my body needs SOMETHING to use for energy). And as for water, I drink a gallon a day.
You can see my frustration? I could up my cardio though, I do interval training on the treadmil for 20 minutes three times a week...0 -
Maybe start making sure that you are hitting all of your macros. Carbs, protein and fat all play an important part in body composition. You also are eating very low, how are you possibly getting an adequate amount of nutrients. You need to eat more if you are lifting heavy. Carbs are important especially when lifting.0
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You seem pretty lean to me.0
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You seem pretty lean to me.
Yes that was my thought too. You already look amazing in your profile pic girl. Maybe start focusing on a recomp eating a maintenance calories. Or maybe even a bulk/cut phase.0 -
Agreed.You seem pretty lean to me.
Yes that was my thought too. You already look amazing in your profile pic girl. Maybe start focusing on a recomp eating a maintenance calories. Or maybe even a bulk/cut phase.0 -
I found this tip from Jillian Michaels helpful. I used to bike a lot every day but I was still a total pudge. Then I started running and the lbs flew off.Switch up your workout. You might not realize this, but your body will adapt to any type of exercise. The first time you go run a mile, it is probably going to be rough. But by the 40th time you run a mile, it’s a lot easier, right? As you get used to a type of exercise, it becomes less challenging and, as a result, less effective.0
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Well thank you, ladies.
@kyladenay maybe I should have used the term cut versus lean out. I just wanna see my muscles when I'm resting.. you know what I mean? Not INCREDIBLY cut like bikini competitors (good for them but not for me).
Maybe like you said, changing it up, "bulking" ...uping my nutrition intake and then cutting would be effective. Maybe I've plateaued and need to shake things up?!0 -
I was thinking bulk/cut cycle too.
Question - how did you get that BF% measurement?0 -
I didn't have it professionally done. I did it based off of height/weight and body measurements with an online calculator....I was thinking bulk/cut cycle too.
Question - how did you get that BF% measurement?0 -
Well thank you, ladies.
@kyladenay maybe I should have used the term cut versus lean out. I just wanna see my muscles when I'm resting.. you know what I mean? Not INCREDIBLY cut like bikini competitors (good for them but not for me).
Maybe like you said, changing it up, "bulking" ...uping my nutrition intake and then cutting would be effective. Maybe I've plateaued and need to shake things up?!
As you long as you are comfortable enough to maybe do a slow bulk and gain some weight, then I think that is a great option for you.
Good luck!0 -
Those are horrible. It says I'm at 26% bf. Lmao.
To be cut you need a lot of muscle and low bodyfat. I assume you know you can't gain muscle and lose fat right? Bulk, then cut. Or cut and then bulk. Depending on your preference.I didn't have it professionally done. I did it based off of height/weight and body measurements with an online calculator....I was thinking bulk/cut cycle too.
Question - how did you get that BF% measurement?0 -
How old are you? What are your workouts like... HR-LW, LR-HW, Circuit, etc? What kind of intervals exactly on your tm workouts? How many grams of carbs, proteins, fats are you taking in on w/o and non w/o days?0
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Hey Madison,
I've been using this formula the past few weeks to help hone in on reaching a particular goal. You can get really specific with it and think you might find it helpful too...
http://iifym.com/iifym-calculator/0 -
i'm starting a cut now with the guidance of a coach and i'm on a high protein/high carb/low fat plan.. i don't know the extent of the intensity/frequency of your workouts, but you do need carbs to fuel your workouts especially if you're lifting 5-6 days a week with cardio.0
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It's very possible that you're not in taking enough calories - if you work out hard.Hi! So I'm currently trying to lean out and seeing little improvement. I'm 5'6", 150 lbs 24.5% body fat. I've got some pretty serious muscles but they're only seen of I flex. I eat virtually no carbs, high protein and about 1200-1400 calories a day.
WHY CANT I LEAN OUT?!
I know it sounds counter-intuitive, but it's a thing.
I think we would need a more descriptive breakdown on what you do.
Workouts? do you lift? what kind of program do you do ?
caloric intake on w/o days vs non workout days?
what kind of cardio you do, how often? etc0 -
i'm 23. I suppose low rep, high weight? I push as heavy as I can for ten reps, 3-4 sets depending. Once I can do over 10, I move heavier. Treadmill interval is as follows:
-3minutes at 4mph,
-2 minutes at 9mph,
-2 minute at 6 mph,
-1 minute at 10mph,
-6 minute at 6mph,
- 6 minutes at 4.5 mph on incline of 10.
On non w/o days On average I take in about 30-35 carbs, 70 protein, fats 30-60 ( I don't really have a rhyme or reason for fats)
On W/O days, on average I take in 60 carbs, 80-110 protein.. fats can be up to 80.How old are you? What are your workouts like... HR-LW, LR-HW, Circuit, etc? What kind of intervals exactly on your tm workouts? How many grams of carbs, proteins, fats are you taking in on w/o and non w/o days?0 -
I'm lifting five days a week, cardio two- three times a week...i'm starting a cut now with the guidance of a coach and i'm on a high protein/high carb/low fat plan.. i don't know the extent of the intensity/frequency of your workouts, but you do need carbs to fuel your workouts especially if you're lifting 5-6 days a week with cardio.0
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I should also reveal that I am petrified of carbs.....i'm 23. I suppose low rep, high weight? I push as heavy as I can for ten reps, 3-4 sets depending. Once I can do over 10, I move heavier. Treadmill interval is as follows:
-3minutes at 4mph,
-2 minutes at 9mph,
-2 minute at 6 mph,
-1 minute at 10mph,
-6 minute at 6mph,
- 6 minutes at 4.5 mph on incline of 10.
On non w/o days On average I take in about 30-35 carbs, 70 protein, fats 30-60 ( I don't really have a rhyme or reason for fats)
On W/O days, on average I take in 60 carbs, 80-110 protein.. fats can be up to 80.How old are you? What are your workouts like... HR-LW, LR-HW, Circuit, etc? What kind of intervals exactly on your tm workouts? How many grams of carbs, proteins, fats are you taking in on w/o and non w/o days?0 -
i'm 23. I suppose low rep, high weight? I push as heavy as I can for ten reps, 3-4 sets depending. Once I can do over 10, I move heavier. Treadmill interval is as follows:
-3minutes at 4mph,
-2 minutes at 9mph,
-2 minute at 6 mph,
-1 minute at 10mph,
-6 minute at 6mph,
- 6 minutes at 4.5 mph on incline of 10.
On non w/o days On average I take in about 30-35 carbs, 70 protein, fats 30-60 ( I don't really have a rhyme or reason for fats)
On W/O days, on average I take in 60 carbs, 80-110 protein.. fats can be up to 80.How old are you? What are your workouts like... HR-LW, LR-HW, Circuit, etc? What kind of intervals exactly on your tm workouts? How many grams of carbs, proteins, fats are you taking in on w/o and non w/o days?
what are the rest of your stats? height/weight? that sounds terribly low with regard to your protein intake on either day!0 -
I'm lifting five days a week, cardio two- three times a week...i'm starting a cut now with the guidance of a coach and i'm on a high protein/high carb/low fat plan.. i don't know the extent of the intensity/frequency of your workouts, but you do need carbs to fuel your workouts especially if you're lifting 5-6 days a week with cardio.
WHOAH yeah you are eating too little. I follow IIFYM (well not at the moment, but will start back up next week) and got my numbers from an IIFYM coach. I am cutting at 1677 cal 129 p 135 c 69 f. I lift 3 x week and cardio or HIIT 2 x week. Definitely eat to fuel your workouts.0 -
i'm 23. I suppose low rep, high weight? I push as heavy as I can for ten reps, 3-4 sets depending. Once I can do over 10, I move heavier. Treadmill interval is as follows:
-3minutes at 4mph,
-2 minutes at 9mph,
-2 minute at 6 mph,
-1 minute at 10mph,
-6 minute at 6mph,
- 6 minutes at 4.5 mph on incline of 10.
On non w/o days On average I take in about 30-35 carbs, 70 protein, fats 30-60 ( I don't really have a rhyme or reason for fats)
On W/O days, on average I take in 60 carbs, 80-110 protein.. fats can be up to 80.How old are you? What are your workouts like... HR-LW, LR-HW, Circuit, etc? What kind of intervals exactly on your tm workouts? How many grams of carbs, proteins, fats are you taking in on w/o and non w/o days?
what are the rest of your stats? height/weight? that sounds terribly low with regard to your protein intake on either day!
Its says in the OP she is 5'6 150 lbs.0 -
ahh sorry they're at the top.. didn't see that. honestly you need to be eating AT LEAST 100g of protein DAILY.. try using the IIFYM calculator to get a better idea of your macro break-out. i quickly put your info in and it suggests over 200g of carbs for you!
don't be afraid of carbs.. carbs are what fuel your workouts and give you energy to push through!0 -
i'm 23. I suppose low rep, high weight? I push as heavy as I can for ten reps, 3-4 sets depending. Once I can do over 10, I move heavier. Treadmill interval is as follows:
-3minutes at 4mph,
-2 minutes at 9mph,
-2 minute at 6 mph,
-1 minute at 10mph,
-6 minute at 6mph,
- 6 minutes at 4.5 mph on incline of 10.
On non w/o days On average I take in about 30-35 carbs, 70 protein, fats 30-60 ( I don't really have a rhyme or reason for fats)
On W/O days, on average I take in 60 carbs, 80-110 protein.. fats can be up to 80.How old are you? What are your workouts like... HR-LW, LR-HW, Circuit, etc? What kind of intervals exactly on your tm workouts? How many grams of carbs, proteins, fats are you taking in on w/o and non w/o days?
Well, you're not eating anywhere near enough calories or protein in my opinion - so that's probably what's causing you to stall out.
You could probably be eating closer 1600-1800 calories, with 120+ grams of protein if I had to take a guess.
Carbohydrates are your bodys primary source of energy. There is nothing wrong with carbs. Just make sure you're having complex carbs.0 -
Not knowing your age though IIFYM says 1794 cal 120 p 67 f 177 c for you to cut at -15% tdee.0
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How accurate are those macro calculators? I've played around with one before, but I worry they're not accurate unless professionally done. Like mentioned earlier in this thread, body fat calculators..ahh sorry they're at the top.. didn't see that. honestly you need to be eating AT LEAST 100g of protein DAILY.. try using the IIFYM calculator to get a better idea of your macro break-out. i quickly put your info in and it suggests over 200g of carbs for you!
don't be afraid of carbs.. carbs are what fuel your workouts and give you energy to push through!0 -
How long have you been trying to cut?
Are you using a food scale to weigh all your solid food and measuring cups/spoons for all free pouring liquids? Do you take any "cheat days" during the week?0 -
Have any of you had success with IIFYM? Using an online calculator?0
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How accurate are those macro calculators? I've played around with one before, but I worry they're not accurate unless professionally done. Like mentioned earlier in this thread, body fat calculators..ahh sorry they're at the top.. didn't see that. honestly you need to be eating AT LEAST 100g of protein DAILY.. try using the IIFYM calculator to get a better idea of your macro break-out. i quickly put your info in and it suggests over 200g of carbs for you!
don't be afraid of carbs.. carbs are what fuel your workouts and give you energy to push through!
I had my numbers professionally done by an IIFYM coach and the numbers I was given were pretty damn close to the ones I got off of the IIFYM.com calculator. Always use the athletes formula. It is never accurate, but it does work and its a great estimate. Its up to you to tweak it when needed.0 -
Maybe start making sure that you are hitting all of your macros. Carbs, protein and fat all play an important part in body composition. You also are eating very low, how are you possibly getting an adequate amount of nutrients. You need to eat more if you are lifting heavy. Carbs are important especially when lifting.
^ I am somewhat in the same boat and I am looking at Macros more closely. I def agree, you need carbs! I was fearful of them and discovered I cannot fuel a workout without them. I'm a runner and I'm injured so I have turned on the weights double what I used to do now because I can't run. Even still, I am forcing myself to eat more calories now. I too am eating (after workouts) about 1200 or less a day sometimes. My body is holding on to fat. This is possible! Good luck to you!! PS You look great! 0
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