So you want a nice stomach
Replies
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Hi! Great thread! I'm 5'7 and i weighted 74kgs last year being a yo yo dieter for years(eating 12-1500 cal) and mom of 3. i went through a metabolic reset(i.e eating at tdee for 12wks) and gained back 13 kgs! Now i'm at 88kgs (193lbs approx) since February this year i've gone through 8 weeks cut at 20%. i strength train 3x and one kickboxing body weight session a week. also do some 20 -30 min walksStarted a third cut this time and I have not seen any weight loss till now. it has been almost 4 months. plz tell me when would one start seeing some results or should i change anything? my macros are 40/30/30CPF.
As has already been said, you were not eating at TDEE or you would not have gained and you aren't currently losing because you aren't eating at a calorie deficit. You could be overestimating exercise calories but I highly suspect the culprit is not weighing all solids, measuring, all liquids, counting absolutely everything, and using accurate entries.2 -
Hi! Great thread! I'm 5'7 and i weighted 74kgs last year being a yo yo dieter for years(eating 12-1500 cal) and mom of 3. i went through a metabolic reset(i.e eating at tdee for 12wks) and gained back 13 kgs! Now i'm at 88kgs (193lbs approx) since February this year i've gone through 8 weeks cut at 20%. i strength train 3x and one kickboxing body weight session a week. also do some 20 -30 min walksStarted a third cut this time and I have not seen any weight loss till now. it has been almost 4 months. plz tell me when would one start seeing some results or should i change anything? my macros are 40/30/30CPF.
@ibtmas Do you weigh your food? If you gained weight during your "metabolic reset" you were eating above TDEE. If you aren't losing weight currently you are not in a deficit and you need to double check your food logging accuracy.
I am not sxale measuring but neasure food using cup method. i am currently at 1750 cals during cut and i maintain at 2250.if i go below 1750 i may get under my bmr which is 1600 according to my height and weight. I am following em2wl and they say that due to my suppressed metabolism i may need some time before seeing some scale movement and i did lost some inches loss during my secong cut. Also muscles weigh more that fat so if i lost inches i gained muscle, which show no scale movement or more.0 -
Hi! Great thread! I'm 5'7 and i weighted 74kgs last year being a yo yo dieter for years(eating 12-1500 cal) and mom of 3. i went through a metabolic reset(i.e eating at tdee for 12wks) and gained back 13 kgs! Now i'm at 88kgs (193lbs approx) since February this year i've gone through 8 weeks cut at 20%. i strength train 3x and one kickboxing body weight session a week. also do some 20 -30 min walksStarted a third cut this time and I have not seen any weight loss till now. it has been almost 4 months. plz tell me when would one start seeing some results or should i change anything? my macros are 40/30/30CPF.
@ibtmas Do you weigh your food? If you gained weight during your "metabolic reset" you were eating above TDEE. If you aren't losing weight currently you are not in a deficit and you need to double check your food logging accuracy.
I am not sxale measuring but neasure food using cup method. i am currently at 1750 cals during cut and i maintain at 2250.if i go below 1750 i may get under my bmr which is 1600 according to my height and weight. I am following em2wl and they say that due to my suppressed metabolism i may need some time before seeing some scale movement and i did lost some inches loss during my secong cut. Also muscles weigh more that fat so if i lost inches i gained muscle, which show no scale movement or more.
you arent going to gain the same amount of muscle as fat lost. and lb for lb it doesnt weigh the same.measuring cups for food are inaccurate. why do you think your metabolism is supressed and if you lost inches then it sounds like you are eating in maintenance and changing your body(recomping).and if you lost inches doesnt mean you gained muscle either.inches lost means fat lost.for the scale to not move you would have to gain as much muscle as fat lost. it not going to be in most circumstances equal0 -
CharlieBeansmomTracey wrote: »Hi! Great thread! I'm 5'7 and i weighted 74kgs last year being a yo yo dieter for years(eating 12-1500 cal) and mom of 3. i went through a metabolic reset(i.e eating at tdee for 12wks) and gained back 13 kgs! Now i'm at 88kgs (193lbs approx) since February this year i've gone through 8 weeks cut at 20%. i strength train 3x and one kickboxing body weight session a week. also do some 20 -30 min walksStarted a third cut this time and I have not seen any weight loss till now. it has been almost 4 months. plz tell me when would one start seeing some results or should i change anything? my macros are 40/30/30CPF.
@ibtmas Do you weigh your food? If you gained weight during your "metabolic reset" you were eating above TDEE. If you aren't losing weight currently you are not in a deficit and you need to double check your food logging accuracy.
I am not sxale measuring but neasure food using cup method. i am currently at 1750 cals during cut and i maintain at 2250.if i go below 1750 i may get under my bmr which is 1600 according to my height and weight. I am following em2wl and they say that due to my suppressed metabolism i may need some time before seeing some scale movement and i did lost some inches loss during my secong cut. Also muscles weigh more that fat so if i lost inches i gained muscle, which show no scale movement or more.
you arent going to gain the same amount of muscle as fat lost. and lb for lb it doesnt weigh the same.measuring cups for food are inaccurate. why do you think your metabolism is supressed and if you lost inches then it sounds like you are eating in maintenance and changing your body(recomping).and if you lost inches doesnt mean you gained muscle either.inches lost means fat lost.for the scale to not move you would have to gain as much muscle as fat lost. it not going to be in most circumstances equal
As i told that i was a yo yo dieter and used to eat below my bmr almost my whole life and could not maintain my weight loss even at 1200-1300 cals which shows a suppressed metabolism.0 -
Hi! Great thread! I'm 5'7 and i weighted 74kgs last year being a yo yo dieter for years(eating 12-1500 cal) and mom of 3. i went through a metabolic reset(i.e eating at tdee for 12wks) and gained back 13 kgs! Now i'm at 88kgs (193lbs approx) since February this year i've gone through 8 weeks cut at 20%. i strength train 3x and one kickboxing body weight session a week. also do some 20 -30 min walksStarted a third cut this time and I have not seen any weight loss till now. it has been almost 4 months. plz tell me when would one start seeing some results or should i change anything? my macros are 40/30/30CPF.
@ibtmas Do you weigh your food? If you gained weight during your "metabolic reset" you were eating above TDEE. If you aren't losing weight currently you are not in a deficit and you need to double check your food logging accuracy.
I am not sxale measuring but neasure food using cup method. i am currently at 1750 cals during cut and i maintain at 2250.if i go below 1750 i may get under my bmr which is 1600 according to my height and weight. I am following em2wl and they say that due to my suppressed metabolism i may need some time before seeing some scale movement and i did lost some inches loss during my secong cut. Also muscles weigh more that fat so if i lost inches i gained muscle, which show no scale movement or more.
If you are losing inches without losing weight you are changing your body's composition, but again if you aren't losing you are not in a deficit you are at maintenance. Buy a food scale, measuring cups are not accurate.
You say you maintain at 2250. How did you arrive at that number? Your original post said when you were eating at TDEE you were gaining, which means the amount of calories you were eating were too high. Either way your current intake is your maintenance calories and I am very certain it's because you are inaccurate or having a cheat day and wiping out your deficit for the week or a bit of both.5 -
CharlieBeansmomTracey wrote: »Hi! Great thread! I'm 5'7 and i weighted 74kgs last year being a yo yo dieter for years(eating 12-1500 cal) and mom of 3. i went through a metabolic reset(i.e eating at tdee for 12wks) and gained back 13 kgs! Now i'm at 88kgs (193lbs approx) since February this year i've gone through 8 weeks cut at 20%. i strength train 3x and one kickboxing body weight session a week. also do some 20 -30 min walksStarted a third cut this time and I have not seen any weight loss till now. it has been almost 4 months. plz tell me when would one start seeing some results or should i change anything? my macros are 40/30/30CPF.
@ibtmas Do you weigh your food? If you gained weight during your "metabolic reset" you were eating above TDEE. If you aren't losing weight currently you are not in a deficit and you need to double check your food logging accuracy.
I am not sxale measuring but neasure food using cup method. i am currently at 1750 cals during cut and i maintain at 2250.if i go below 1750 i may get under my bmr which is 1600 according to my height and weight. I am following em2wl and they say that due to my suppressed metabolism i may need some time before seeing some scale movement and i did lost some inches loss during my secong cut. Also muscles weigh more that fat so if i lost inches i gained muscle, which show no scale movement or more.
you arent going to gain the same amount of muscle as fat lost. and lb for lb it doesnt weigh the same.measuring cups for food are inaccurate. why do you think your metabolism is supressed and if you lost inches then it sounds like you are eating in maintenance and changing your body(recomping).and if you lost inches doesnt mean you gained muscle either.inches lost means fat lost.for the scale to not move you would have to gain as much muscle as fat lost. it not going to be in most circumstances equal
As i told that i was a yo yo dieter and used to eat below my bmr almost my whole life and could not maintain my weight loss even at 1200-1300 cals which shows a suppressed metabolism.
Actually someone who is maintaining weight or gaining weight (for your height) on 1200-1300 calories is usually not accurate with their calorie counting unless they actually have a diagnosed medical condition. They don't weigh everything they eat or they do that 5-6 days per week and then have a cheat day that blows their calories. Even through yo-yo dieting and decreased daily activity you wouldn't have impacted your hormones that much unless your doctor has said that you have a medical condition. Invest in a food scale and stick to 1600-1700 calories perfectly for a month and see where it gets you.8 -
CharlieBeansmomTracey wrote: »Hi! Great thread! I'm 5'7 and i weighted 74kgs last year being a yo yo dieter for years(eating 12-1500 cal) and mom of 3. i went through a metabolic reset(i.e eating at tdee for 12wks) and gained back 13 kgs! Now i'm at 88kgs (193lbs approx) since February this year i've gone through 8 weeks cut at 20%. i strength train 3x and one kickboxing body weight session a week. also do some 20 -30 min walksStarted a third cut this time and I have not seen any weight loss till now. it has been almost 4 months. plz tell me when would one start seeing some results or should i change anything? my macros are 40/30/30CPF.
@ibtmas Do you weigh your food? If you gained weight during your "metabolic reset" you were eating above TDEE. If you aren't losing weight currently you are not in a deficit and you need to double check your food logging accuracy.
I am not sxale measuring but neasure food using cup method. i am currently at 1750 cals during cut and i maintain at 2250.if i go below 1750 i may get under my bmr which is 1600 according to my height and weight. I am following em2wl and they say that due to my suppressed metabolism i may need some time before seeing some scale movement and i did lost some inches loss during my secong cut. Also muscles weigh more that fat so if i lost inches i gained muscle, which show no scale movement or more.
you arent going to gain the same amount of muscle as fat lost. and lb for lb it doesnt weigh the same.measuring cups for food are inaccurate. why do you think your metabolism is supressed and if you lost inches then it sounds like you are eating in maintenance and changing your body(recomping).and if you lost inches doesnt mean you gained muscle either.inches lost means fat lost.for the scale to not move you would have to gain as much muscle as fat lost. it not going to be in most circumstances equal
As i told that i was a yo yo dieter and used to eat below my bmr almost my whole life and could not maintain my weight loss even at 1200-1300 cals which shows a suppressed metabolism.
the only real way to know this is if you had your metabolism tested. there could have been any number of reasons why you didnt lose on that amount of calories.if you use measuring cups you could have been (then and now) eating more than you think. even as a yo yo dieter.if your metabolism is damaged you would be having a lot of health issues.yes,your metabolism will adapt to lower calories if you eat low calories for a long period of time. but that is adaptive thermogenesis. if you think something is wrong with your metabolism then you need a dr to test it and also see if you have any health issues causing it. if your BMR is 1600 and you maintain at 2250 then your metabolism IMO is not suppressed. to me that would signal a normal metabolism4 -
@CharlieBeansmomTracey and @usmcmp thanx for your advice. Would invest in a food scale real soon.2
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I love the sound advice that you all gave ibtmas ! Excellent post.2
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Bumping and sharing an amazing success story: http://community.myfitnesspal.com/en/discussion/10555324/1200-days-logging-in-progress-pics-incl0
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Walking did it for me .. 5 miles a day.. i jad a muffin top.. healthy eating and walking daily!!1
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Walking my 10k steps in one go or two halves everyday helped me. It helped tone my upper arms and thighs/bum too. And improved my posture.
Running or biking isn't for everyone3 -
Hi usmcmp, great post. I do have a question about #4, because the wording is a little confusing to me. What if you just like a form of cardio such as running? Are you just saying all you need is an hour a week but more is fine, or are you suggesting that me going for a run a few times a week is actually counterproductive to me trying to get a flat stomach? If so, how would you suggest balancing the physique you want with the type of activities that you find enjoyable?
I seem to be doing a recomp (I am hovering at my current weight but losing inches) so I am either logging inaccurately or have incorrectly figured out my calorie/macro goals. I am going to use the calculator you suggested.0 -
leadslinger17 wrote: »Hi usmcmp, great post. I do have a question about #4, because the wording is a little confusing to me. What if you just like a form of cardio such as running? Are you just saying all you need is an hour a week but more is fine, or are you suggesting that me going for a run a few times a week is actually counterproductive to me trying to get a flat stomach? If so, how would you suggest balancing the physique you want with the type of activities that you find enjoyable?
I seem to be doing a recomp (I am hovering at my current weight but losing inches) so I am either logging inaccurately or have incorrectly figured out my calorie/macro goals. I am going to use the calculator you suggested.
If you enjoy running that's fine. My point with #4 (as I explained multiple times through the last 71 pages) is that there is a misconception that you get a flat and toned stomach through running, rather than through dieting and building muscle. There are people who do too much cardio and don't fuel their body enough so that the body starts using lean mass as fuel. That's when cardio can be counterproductive.
Cardio isn't necessary for fat loss. If you aren't losing weight you are eating at maintenance and logging is the usual culprit. If you enjoy running you could up your mileage while maintaining your current intake and you would lose, but at some point increased mileage makes it harder to be productive with lifting.4 -
I should have taken the time to read more of the thread, it must get tiring having to re-answer the same questions for so many people. But I do really appreciate that you took the time to help me, thank you.9
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Bump!
this post is so helpful. 2 -
OP, great post!!!
On a second note, people don't get #4 because....
Everyone and their mom that knows nothing about recomposition, thinks high volume cardio is the answer.
Here are some cons for those who dont know, why excessive cardio is not beneficial;
1) Excessive cardio slows down metabolism
2) Produces the "skinny fat" people are puzzled about.
3) Puts stress on your joints, increase likeliness of
injury AND overeating.
Etc, etc...
Bottom line is, if you are not doing resistance training, MEANING WEIGHT TRAINING, you are not going to tone.
"How" you ask, because you are NOT promoting
muscle growth to burn fat away, and prohibiting
toning.
Thanks OP for posting!9 -
Great info!! I am learning to be patient and taking it one day at a time. In the past I wouldn't give it enough time and then quit, but I'm ditching those old habits.1
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I had a six pack through my early 30's. Super low body fat is the key.
Now that I'm a decade past that, maintaining that kind of 'look at me' physique is way too much work. I'm happy enough with a body that looks decent when clothed!3 -
I had a six pack through my early 30's. Super low body fat is the key.
Now that I'm a decade past that, maintaining that kind of 'look at me' physique is way too much work. I'm happy enough with a body that looks decent when clothed!
Most people don't want visible abs, just to not have a belly bump in clothes. I don't see how having abs is a 'look at me' physique unless they're walking around everywhere with their shirt off. A little body confidence at the pool thanks to visible abs might be the icing on the cake and it really isn't that hard to maintain. If it is then your methods need adjusting.4 -
I read the link about major calorie deficiency and cardio. I think it boils down to the sane advice of not having to big deficiency. Which we all know isn't a great idea.
I really enjoyed this post!0 -
I really really want to give you a thumbs up but your number 4 is making me cringe.
Guess what. It's true! I found that out from my trainer/nutritionist. Weightlifting will make you lean. Cardio is good for your heart, but doesn't really help until you pass the hour mark or serious cardio (think long distance runners).9 -
I had a six pack through my early 30's. Super low body fat is the key.
Now that I'm a decade past that, maintaining that kind of 'look at me' physique is way too much work. I'm happy enough with a body that looks decent when clothed!
Most people don't want visible abs, just to not have a belly bump in clothes. I don't see how having abs is a 'look at me' physique unless they're walking around everywhere with their shirt off. A little body confidence at the pool thanks to visible abs might be the icing on the cake and it really isn't that hard to maintain. If it is then your methods need adjusting.
I'd imagine most people DO want visible abs...6 -
charlieaulert wrote: »I had a six pack through my early 30's. Super low body fat is the key.
Now that I'm a decade past that, maintaining that kind of 'look at me' physique is way too much work. I'm happy enough with a body that looks decent when clothed!
Most people don't want visible abs, just to not have a belly bump in clothes. I don't see how having abs is a 'look at me' physique unless they're walking around everywhere with their shirt off. A little body confidence at the pool thanks to visible abs might be the icing on the cake and it really isn't that hard to maintain. If it is then your methods need adjusting.
I'd imagine most people DO want visible abs...
You are a young male, your sample size is skewed.13 -
I want abs too! Nothing is hard to maintain when made a habit although I understand what it's meant by hard maintenance!1
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Thanks for this post! I'm still entirely new to this! For number one (this might be a stupid question but work with me) on the calculator you linked in, what do the formulas mean?0
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Yep I’m a young female and I don’t give a *kitten* about having visible abscharlieaulert wrote: »I had a six pack through my early 30's. Super low body fat is the key.
Now that I'm a decade past that, maintaining that kind of 'look at me' physique is way too much work. I'm happy enough with a body that looks decent when clothed!
Most people don't want visible abs, just to not have a belly bump in clothes. I don't see how having abs is a 'look at me' physique unless they're walking around everywhere with their shirt off. A little body confidence at the pool thanks to visible abs might be the icing on the cake and it really isn't that hard to maintain. If it is then your methods need adjusting.
I'd imagine most people DO want visible abs...
You are a young male, your sample size is skewed.
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Oops didn’t realize I bumped this post. I thought it was stickied3
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Bumping this great post.1
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