I'm "skinny fat" and stuck in a rut
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RoyalMoose11 wrote: »I'm curious about the .5 lbs/week suggestions. Would eating for losing 1 or 2 pounds/week be too low of a caloric intake to continue to support building muscle? I'm currently in a similar plan and I'm set for losing 1 pound a week.
To add to the cardio discussion I enjoy my cardio regimen as it supports other fitness goals. When I go higher cardio though I eat back many a high percentage of the calories I burn through healthier options (adding PB to shakes, almond milk instead of water, additional green smoothies, etc).
OP: I suggest stronglifts as well. I started with Stronglifts. It's much easier to get into the routine since it's much more direct and you focus on learning form for 5 workouts and it gives a nice beginner burst at the jump.
we are suggesting .5 pound week so that OP can retain muscle (not build it) and lose fat at the same time. She probably needs to lose about five or so more pounds before she can bulk...doing it this way will ensure that she maximizes fat loss, and minimizes muscle loss...
is there a type in your post? I don't see how one can lose a pound a week and add muscle at same time...0 -
No typo but maybe not really clear in my post. I'm on a cut right now to lose some body fat while I'm still lifting. I've reduced my cardio (post marathon training/race) in an effort to dedicate some more time to the gym and a better lifting routine. I'm unsure of my own BF% as I have loose skin from my original weight loss (100 pounds).0
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RoyalMoose11 wrote: »No typo but maybe not really clear in my post. I'm on a cut right now to lose some body fat while I'm still lifting. I've reduced my cardio (post marathon training/race) in an effort to dedicate some more time to the gym and a better lifting routine. I'm unsure of my own BF% as I have loose skin from my original weight loss (100 pounds).
if you are cutting on one pond per week and lifting, then you are going to lose body fat and try to maintain as much muscle as possible; however, some muscle loss is bound to happen.
I assume that you are not a beginner, yes? Because the only scenario that I am aware of where one can build muscle and lose fat is a obese beginner, or just beginner to lifting, where they will get newbie gains....0 -
I am not a beginner to lifting. This is my first time on a deficit since I lost all of my original weight. I lost my weight and from Jan 1 2014-July 2014 I was on a bulk. I stayed the same waist size throughout and my clothes fit better as I gained muscle. I got a lot of the newbie goodness during that program. I then ate at maintenance while training for a marathon. from July through November. Around mid-December I began eating at a deficit again while maintaining my lifting routine to try to keep building muscle and trim up some BF for some summer goals.
In short, not a beginner to lifting but a beginner of trying to do a bulk/cut routine.0 -
RoyalMoose11 wrote: »I am not a beginner to lifting. This is my first time on a deficit since I lost all of my original weight. I lost my weight and from Jan 1 2014-July 2014 I was on a bulk. I stayed the same waist size throughout and my clothes fit better as I gained muscle. I got a lot of the newbie goodness during that program. I then ate at maintenance while training for a marathon. from July through November. Around mid-December I began eating at a deficit again while maintaining my lifting routine to try to keep building muscle and trim up some BF for some summer goals.
In short, not a beginner to lifting but a beginner of trying to do a bulk/cut routine.
I am with you man ..I am doing my first bulk right now...been eating about 3100 a day ..I am going to run this until about February first and then start cutting down...so far I have put on about 8 pounds...
Once you cut you want to up protein and lower carbs and keep fats pretty much the same (at least that is my understanding) but when you cut you are basically trying to preserve as much muscle as possible while losing body fat, and then your new muscles will "show"..
there is a great group on here that I belong to .."eat, train, progress" Sarah and sidesteel run it and have a wealth of knowledge and you can post question on there about anything ...0 -
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stephaniejmnz wrote: »what are your current stats = height/weight/age/gender/? Do you know your body fat %? how long have you been working out for? How many calories a day are you consuming?
I'm 20, female, 5'4 and I weigh 117. Last time I checked by body fat % was about 6 months ago and it was at 22%. At that time I weighed about 122 though so I'm sure it's changed.
You sound relatively small already, it might be worth considering bulk and cut cycles in conjunction with your lifting or at least eating at maintenance and focusing on reomposition (that will be a very long process).
Are you doing a progressive lifting routine, or did you design your own lifting program?
ETA: An example of how gaining more weight but as muscle may make you like your body more:
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
So I've been getting mixed advice about what I should do exercise-wise. Should I continue working out 4-5 x a week focusing on a different area each day and incorporating HIIT cardio a few times a week while maintaining a small deficit in my diet? Or should I maintain that deficit and start a cardio-intense full body workout? I have this one by a girl called Way of Gray that I've been wanting to try that's an at-home fully body workout, but idk If I should try it0 -
here is what I suggest..
1. set MFP to half pound per week loss.
2. Pick a structured program - strong lifts, 5x5, etc and stick with it.
3. Try to mix in some HIIT on off days
4. make sure you get one, one hundred percent rest day
5. do this until you get body fat down some more and then you can bulk. I would say cut another 5-10 pounds off...0 -
Cardio should be a minimum for you right now. Heck, you can abandon it altogether, if you'd like. Of course, if you do like it, then keep it, but no more than 50% of your routine.
And a big fat "no" to working a different area each day - at least not arms, then chest, then legs, then back... StrongCurves, StrongLifts, Ice Cream Fitness, All Pro's Beginner routine. Google them and pick one.0 -
here is what I suggest..
1. set MFP to half pound per week loss.
2. Pick a structured program - strong lifts, 5x5, etc and stick with it.
3. Try to mix in some HIIT on off days
4. make sure you get one, one hundred percent rest day
5. do this until you get body fat down some more and then you can bulk. I would say cut another 5-10 pounds off...
^This. It's actually been pretty consistent advice given. Pick up heavy weights, put them down again. Strong lifts, starting strength are great programs. Stronglifts is written by an asshat, so there's a great breakdown that I recommend on here over the actual program:
http://community.myfitnesspal.com/en/discussion/560459/stronglifts-5x5-summary
You work out with a friend at the gym. You'd probably both benefit from the same program.
Eat a slight deficit (250 calories a day, which should be a loss of about .5lbs a week). You can use cardio to help build that deficit if you enjoy it. Do the type of cardio you prefer (HIIT, elliptical, running, whatever).0 -
You also need to do cardio. Cardio actually helps you burn your fat. Unfortunately doing crunches and such do nothing to help rid the body of belly fat.
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khloesdad0124 wrote: »You also need to do cardio. Cardio actually helps you burn your fat. Unfortunately doing crunches and such do nothing to help rid the body of belly fat.
no it doesn't.
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thephoenixrisen wrote: »stephaniejmnz wrote: »So ive been working out for a few months with little to show for it. No matter how much I do, I still look lanky everywhere but my stomach has a very substantial amount of fat that never goes away. It seems like everything I eat goes straight there. I have muscle everywhere, but it doesn't seem to show through. I know that my diet is to blame, but I've never gotten the hang of nutrition and I know this is why I'm stuck. I don't know how to manage my nutrition or if I should eat to bulk or lose fat, Id appreciate any advice!
I work out about 4-5 times a week and hardly do any cardio. I mostly focus on strength training.
I know I'm going to get a ton of hate for this, but I'll just tell you the truth. I was "skinny-fat" too after dropping 25lbs -- until October when I started doing Isagenix (http://mattmay.isagenix.com/). Then it was ab city! And now I'm even putting bulk on top of that. My workouts didn't change, but what I was eating significantly did. No one wants to hear about programs/products like that on here, but it worked for me and my lifestyle. Not "selling" . . . I just wish people wouldn't have convinced me that this won't work or that it was a some kind of scheme when clearly it does for me (and then a ton of people I know). It made everything so much easier, and sometimes that's worth the money.
I can't help the stuff is only sold by those use it. I wish we we'd just help each other out and be happy for each others successes. Sorry, just had to rant.
Nice sales pitch but
I call BS0 -
I'm cracking up at that post, but at least he admitted he knew it was coming.0
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My workouts didn't change, but what I was eating significantly did.
no one said it wouldn't work- we just think it's a waste of money b/c you could have done the same thing without you- all you did was great a calorie deficit.
Because honey- you didn't put on hardly any muscle. Great job on your loss- but it's not a miracle product- you lost body fat. plain and simple.
ps- definitely time for a bulk. you're gunz make me le sad.0 -
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Can we get some confirmation on the wording here. What do you mean by healthy diet? Because all I ever read is deficit deficit deficit. Is there more to this "healthy" diet? If so someone share because I'd like to get clued in on the secret too.Abs are made in the kitchen. You need to change your diet. A healthy diet is a must for a fit lean look. You've got the exercise down.
Yes!^ I get so many people telling me "eat healthy" but there are SO many different interpretations of this. I have such a hard time getting a diet down ( not diet to lose weight, I mean general nutrition ) it's my biggest setback.0 -
actually JoRocka Cardio does help burn belly fat.0
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Can we get some confirmation on the wording here. What do you mean by healthy diet? Because all I ever read is deficit deficit deficit. Is there more to this "healthy" diet? If so someone share because I'd like to get clued in on the secret too.Abs are made in the kitchen. You need to change your diet. A healthy diet is a must for a fit lean look. You've got the exercise down.
I don't want to get into a war of words on here. So tiresome! I just know what works for me and what, in my opinion, is best for optimal health (not just weight loss as I am no longer trying to lose weight. I can't eat a lot of junk food even with within my calorie goals and maintain my lean look. What works for me is high quality food. Lots of fresh veggies, some fruit, low fat/limited dairy, lean proteins, whole grains, limited processed foods, little added sugar. And that's what I'm sticking to. Not only does eating like that keep me lean, but it helps me achieve my personal goals.0 -
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khloesdad0124 wrote: »actually JoRocka Cardio does help burn belly fat.
It does not target "belly fat". It increases the number of calories burned. If you keep your calories constant and add in cardio, then yes, you will lose more weight because you are burning more calories. However, it is not necessary for everyone to lose weight, you can create a calorie deficit through calorie intake alone.
Some people loathe cardio and they refuse to do it. They can still lose weight. Other people add in cardio but eat a lot more food and end up not losing weight (they are eating more than they burn).0 -
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stephaniejmnz wrote: »
Can we get some confirmation on the wording here. What do you mean by healthy diet? Because all I ever read is deficit deficit deficit. Is there more to this "healthy" diet? If so someone share because I'd like to get clued in on the secret too.Abs are made in the kitchen. You need to change your diet. A healthy diet is a must for a fit lean look. You've got the exercise down.
Yes!^ I get so many people telling me "eat healthy" but there are SO many different interpretations of this. I have such a hard time getting a diet down ( not diet to lose weight, I mean general nutrition ) it's my biggest setback.
Here's a really great post about getting nice abs: http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach#latest0 -
Can we get some confirmation on the wording here. What do you mean by healthy diet? Because all I ever read is deficit deficit deficit. Is there more to this "healthy" diet? If so someone share because I'd like to get clued in on the secret too.Abs are made in the kitchen. You need to change your diet. A healthy diet is a must for a fit lean look. You've got the exercise down.
I don't want to get into a war of words on here. So tiresome! I just know what works for me and what, in my opinion, is best for optimal health (not just weight loss as I am no longer trying to lose weight. I can't eat a lot of junk food even with within my calorie goals and maintain my lean look. What works for me is high quality food. Lots of fresh veggies, some fruit, low fat/limited dairy, lean proteins, whole grains, limited processed foods, little added sugar. And that's what I'm sticking to. Not only does eating like that keep me lean, but it helps me achieve my personal goals.
No war of words from me. I'm looking for genuine answers. I'm sure the answers will vary. I guess my point is people swear up and down getting abs is easy. Queue the "eat at a deficit" chant. Then you'll read in another thread how insanely hard it is and how if you do it you should practically be nailed to a cross. OK, so what did you do special? I thought it was just eat at a deficit? Then you read stuff like what you said. You need to eat "healthy." So people with abs, how about a little clarity? Is it just a deficit? Is it some other trick? <insert default "lift heavy" answer>
Well eat healthy and do a lot of core exercises, which everyone should be doing anyway. Strong core = far fewer injuries doing whatever you do exercise/sports wise. And core is not simply crunches. I've been through PT a couple of times, so have a core program that was designed just for me (I run, cycle, and am training to get started in triathlons).0 -
Actually that's not true.khloesdad0124 wrote: »You also need to do cardio. Cardio actually helps you burn your fat. Unfortunately doing crunches and such do nothing to help rid the body of belly fat.
I will give you credit for using that profile picture. Takes some guts. Kudos to you.khloesdad0124 wrote: »actually JoRocka Cardio does help burn belly fat.
Can you lose fat if you do a bunch of cardio but don't have a caloric deficit?
1. Cardio only helps you lose fat in the sense that it helps you keep a calorie deficit. You can't lose fat if you don't have a calorie deficit.
2. Crunches are great for toning, but to get abs you need to get rid of the layer of fat on top.
3. You cannot decide to lose fat only on your belly; fat comes off wherever it wants to. Any diets, exercise programmes or supplements that try to tell you otherwise are BS.
Take a peek at this thread:
http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p10 -
khloesdad0124 wrote: »actually JoRocka Cardio does help burn belly fat.
False.
< Prime example of somebody who loves cardio (and half marathons), but hasn't lost a pound in a year. I know for a fact its not because I'm not doing enough cardio. Just awful at moderation of my food intake.0 -
khloesdad0124 wrote: »actually JoRocka Cardio does help burn belly fat.
Cardio helps to burn fat AND muscle (if you're in the higher heart rate zones) only when you're in caloric deficit. It doesn't get burned from any specific area. You can't spot reduce. Cardio has its benefits but it actually gets in the way of building muscle and getting the body fat percentage down if you don't understand what you're doing or how you're fuelling.
I've been there many times.
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Springfield1970 wrote: »khloesdad0124 wrote: »actually JoRocka Cardio does help burn belly fat.
Cardio helps to burn fat AND muscle (if you're in the higher heart rate zones) only when you're in caloric deficit. It doesn't get burned from any specific area. You can't spot reduce. Cardio has its benefits but it actually gets in the way of building muscle and getting the body fat percentage down if you don't understand what you're doing or how you're fuelling.
I've been there many times.
ayyylmao. Cardio doesnt burn muscle, it just increases tdee leading to muscle loss due to improper dieting.
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Springfield1970 wrote: »khloesdad0124 wrote: »actually JoRocka Cardio does help burn belly fat.
Cardio helps to burn fat AND muscle (if you're in the higher heart rate zones) only when you're in caloric deficit. It doesn't get burned from any specific area. You can't spot reduce. Cardio has its benefits but it actually gets in the way of building muscle and getting the body fat percentage down if you don't understand what you're doing or how you're fuelling.
I've been there many times.Springfield1970 wrote: »khloesdad0124 wrote: »actually JoRocka Cardio does help burn belly fat.
Cardio helps to burn fat AND muscle (if you're in the higher heart rate zones) only when you're in caloric deficit. It doesn't get burned from any specific area. You can't spot reduce. Cardio has its benefits but it actually gets in the way of building muscle and getting the body fat percentage down if you don't understand what you're doing or how you're fuelling.
I've been there many times.
ayyylmao. Cardio doesnt burn muscle, it just increases tdee leading to muscle loss due to improper dieting.
Can you both elaborate, please?0 -
Good grief, you guys.
Keep it simple. Track everything you're eating. Log the calories. However many you typically eat, try to cut it by 250 per day. Either that, or add (an average of) 250 cals/day of cardio, like 30 minutes light jogging or moderate biking. That's in addition to your strength training.
You should lose about 0.5 lbs/week of fat. It looks like you only need to lose between 5 and 10 lbs anyway, so it's normal for progress to be slow.
Good luck!0
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