I feel fat

[DisgruntledVirus]

Well, I've been feeling like I've been getting "fatter" over the past year. I weigh about the same as I did, but am not happy with my body. Namely my stomach/waist/abs. Yesterday at the gym I checked body fat % and weight. For reference in HS when I was very active I was as low as 8% body fat, but average between 10-11%. I weighed 170 on average as well. I also had a 6 pack back then. Now, I'm at 175 and 16% body fat.

I want the ab definition and lower body fat % back. I am going to get it back. I'm going to start a calorie journal to track cal in/cal out. I'm going to start a regular workout routine (which while I did work out over the past year, it's been no where near regular nor the exercises I really need to be doing).

I'll try to keep this updated on a weekly basis at minimum, and if people are interested in a photo journal as well I'll start one of those. I'd appreciate any suggestions or helpful hints anybody cares to offer. I have read a lot of the threads in here (yes, including the stickies :thumbsup: to those OP's btw).

 

[SP33Demon]

Well basically what you want is a bodybuilder's cutting phase. It's going to be a little more extreme in that your diet will have to be much more strict depending on how fast you want results. It shouldn't be hard for you to lose 5 lbs and get shredded, it'll just take some willpower and dedication. It sounds like you're already going to the gym, and I'd ramp up on cardio over weights. If you're already going to the gym you probably have the muscle, now you just need to drop your fat %.

 

[SociallyChallenged]

Originally posted by: SP33Demon
Well basically what you want is a bodybuilder's cutting phase. It's going to be a little more extreme in that your diet will have to be much more strict depending on how fast you want results. It shouldn't be hard for you to lose 5 lbs and get shredded, it'll just take some willpower and dedication. It sounds like you're already going to the gym, and I'd ramp up on cardio over weights. If you're already going to the gym you probably have the muscle, now you just need to drop your fat %.

A cut is not only a bodybuilder's tool. A cut is used by many in sports, in weight loss, in everything really. To be perfectly honest, you could eat exactly what you eat now, but just eat less of it and you would lose fat if you were on a resistance training program. I would NOT emphasize cardio over weight at all since you want to be in a 500 calorie deficit no matter what you're doing. It's easiest to do that by tightly tracking your diet. If all the OP did was lift and got his calories in check, he would cut just like everybody else - even bodybuilders.

OP - follow the fat loss sticky. It seems you've read it already. Track your calories and start a weightlifting routine. That will give you results. Don't worry about cardio yet.

 

[KingGheedora]

I've read random articles showing that resistance training + diet is better than cardio + diet. Similar amount of weight loss between both groups, but those doing resistance training lose more fat than muscle. The ones on cardio lose more muscle along with the fat.

 

[SP33Demon]

If he's getting 1g/1lb protein a day and bracketing meals around his workout, he's not going to lose muscle any way you cut it (no pun intended). Cardio is more efficient at creating a calorie deficit, so why would you recommend something that takes longer to create a deficit? Of course he could lose it by lifting but it takes longer to burn cal's vs cardio, it's that simple.

He could lift once a week and do cardio for the rest of it and still maintain his mass as long as his protein is sufficient.

 

[brikis98]

Originally posted by: SP33Demon
If he's getting 1g/1lb protein a day and bracketing meals around his workout, he's not going to lose muscle any way you cut it (no pun intended). Cardio is more efficient at creating a calorie deficit, so why would you recommend something that takes longer to create a deficit? Of course he could lose it by lifting but it takes longer to burn cal's vs cardio, it's that simple.

In my experience, and that of many others, this is not true. Without resistance training, most people in a caloric deficit tend to lose muscle mass, even if they are eating lots of protein. Muscle is metabolically expensive to maintain, so without a stimulus to that convinces your body your muscles are worth keeping around (resistance training), the body will often cannibalize the muscle along with the fat in order to make up the caloric deficit. Even with weight training it's very difficult to avoid loss of muscle loss, let alone without it. Moreover, long bouts of cardio in particular tend to burn up muscle mass as well, so your recommendation is especially bad. The most effective way to create a caloric deficit is by tweaking the diet, not by exercising.

 

[BlahBlahYouToo]

good for you.
post photos. i love seeing transformation threads.

 

[KingGheedora]

Originally posted by: SP33Demon
If he's getting 1g/1lb protein a day and bracketing meals around his workout, he's not going to lose muscle any way you cut it (no pun intended). Cardio is more efficient at creating a calorie deficit, so why would you recommend something that takes longer to create a deficit? Of course he could lose it by lifting but it takes longer to burn cal's vs cardio, it's that simple.

He could lift once a week and do cardio for the rest of it and still maintain his mass as long as his protein is sufficient.

I didn't necessarily recommend it. Just stated that I read articles on the internet claiming that resistance training > cardio. No offense, but I'd believe those articles I read over what you say, especially since the who wrote one of them was a renowned fitness expert who trains people for a living, is in contact with professional coaches and trainers, and does lectures and stuff. He also cited some studies supporting this claim.

I'm not going to research the net for articles to back this up, if anyone wants to explore that option do the research yourself, which is why I worded my post the way I did.

 

[SociallyChallenged]

Originally posted by: brikis98

Originally posted by: SP33Demon
If he's getting 1g/1lb protein a day and bracketing meals around his workout, he's not going to lose muscle any way you cut it (no pun intended). Cardio is more efficient at creating a calorie deficit, so why would you recommend something that takes longer to create a deficit? Of course he could lose it by lifting but it takes longer to burn cal's vs cardio, it's that simple.

In my experience, and that of many others, this is not true. Without resistance training, most people in a caloric deficit tend to lose muscle mass, even if they are eating lots of protein. Muscle is metabolically expensive to maintain, so without a stimulus to that convinces your body your muscles are worth keeping around (resistance training), the body will often cannibalize the muscle along with the fat in order to make up the caloric deficit. Even with weight training it's very difficult to avoid loss of muscle loss, let alone without it. Moreover, long bouts of cardio in particular tend to burn up muscle mass as well, so your recommendation is especially bad. The most effective way to create a caloric deficit is by tweaking the diet, not by exercising.

Ding ding ding. SpeeDemon, cardio only will make you the skinny fat guy. Very few people have the genetics to maintain such muscle mass in a caloric deficit. Weightlifting and induced hypertrophy make muscle maintenance a high priority. Without that, it's just another source of glucose.

 

[TallBill]

16% isn't really super high. The little machine estimates me at 15% bf and I feel great about my body.

 

[Koing]

Originally posted by: TallBill
16% isn't really super high. The little machine estimates me at 15% bf and I feel great about my body.

It's depends on how it's spread throughout your body and how muscular you are. Skinny guys at 8-10% bf, may not have abs but a muscular guy at 12-15% can have abs and look a lot more bulky.

Your fairly stacked so you will look more muscular and lean then most guys.

Koing

 

[SP33Demon]

Originally posted by: SociallyChallenged

Originally posted by: brikis98

Originally posted by: SP33Demon
If he's getting 1g/1lb protein a day and bracketing meals around his workout, he's not going to lose muscle any way you cut it (no pun intended). Cardio is more efficient at creating a calorie deficit, so why would you recommend something that takes longer to create a deficit? Of course he could lose it by lifting but it takes longer to burn cal's vs cardio, it's that simple.

In my experience, and that of many others, this is not true. Without resistance training, most people in a caloric deficit tend to lose muscle mass, even if they are eating lots of protein. Muscle is metabolically expensive to maintain, so without a stimulus to that convinces your body your muscles are worth keeping around (resistance training), the body will often cannibalize the muscle along with the fat in order to make up the caloric deficit. Even with weight training it's very difficult to avoid loss of muscle loss, let alone without it. Moreover, long bouts of cardio in particular tend to burn up muscle mass as well, so your recommendation is especially bad. The most effective way to create a caloric deficit is by tweaking the diet, not by exercising.

Ding ding ding. SpeeDemon, cardio only will make you the skinny fat guy. Very few people have the genetics to maintain such muscle mass in a caloric deficit. Weightlifting and induced hypertrophy make muscle maintenance a high priority. Without that, it's just another source of glucose.

I'm not saying that he should not do weights at all. In fact, in a traditional bodybuilding cutting phase he would still do weights all week long. But you have to look at what he's asking for - specifically to lose fat in the stomach area and lower his overall bodyfat %. In almost 2 decades of powerlifting this is what worked for me:

1) Big 3 one day a week, could split squats/deadlift to a separate day if desired. Low rep (4-6) until you hit muscle failure, 3 sets of each. Keep in mind you really only have to work a bodypart once a week under MAX OT regimens.
2) Cardio (HIIT to minimize muscle loss) 4X-5X a week (20-25 minutes tops) since HIT cardio is the fastest way to reach a calorie deficit without burning muscle.
3) 2g/1lb bodyweight of protein and restricted caloric intake.

This may not work for everyone but it definitely worked for me, even when I wasn't directly counting calories and knew nothing about BMR.

 

[DisgruntledVirus]

Originally posted by: BlahBlahYouToo
good for you.
post photos. i love seeing transformation threads.

Will do. I'll get some up this week for a baseline.

I'm still working on figuring out the nutrition aspect and what the proper diet will end up looking like for me. It's difficult due to my schedule (work 730-4 and class from then til 9-10 pm at night mon-thurs) to be able to maintain the proper diet.

Originally posted by: Koing

Originally posted by: TallBill
16% isn't really super high. The little machine estimates me at 15% bf and I feel great about my body.

It's depends on how it's spread throughout your body and how muscular you are. Skinny guys at 8-10% bf, may not have abs but a muscular guy at 12-15% can have abs and look a lot more bulky.

Your fairly stacked so you will look more muscular and lean then most guys.

Koing

I am a tall guy that is fairly skinny. Also, it's basically all been gained around the waist/hips/gut/etc. I had ab definition and such around 10% bf. That is my target and I will go from there if I need to.

 

[DisgruntledVirus]

BTW thanks for all the input everybody.

Also, I don't want to lose muscle mass. I want to drop body fat %, and become leaner with ab much more ab definition.

 

[brikis98]

Originally posted by: SP33Demon
1) Big 3 one day a week, could split squats/deadlift to a separate day if desired. Low rep (4-6) until you hit muscle failure, 3 sets of each. Keep in mind you really only have to work a bodypart once a week under MAX OT regimens.

Well, doing resistance training one day a week (especially consisting of heavy compound lifts) is still MUCH different than none at all, which is what it seemed you were indicating before. Of course, 2-3 times per week is even better.

Originally posted by: SP33Demon
2) Cardio (HIIT to minimize muscle loss) 4X-5X a week (20-25 minutes tops) since HIT cardio is the fastest way to reach a calorie deficit without burning muscle.

Again, the best way to achieve long term weight loss is to create a caloric deficit through diet changes, not through cardio. This way, when he reaches his ideal weight, he'll be used to eating the appropriate amount of food to staying at that weight. However, if he gets there through cardio, if he ever slackens on it, he'll start gaining weight again.

Originally posted by: SP33Demon
3) 2g/1lb bodyweight of protein and restricted caloric intake.

That is an absurd amount of protein and most likely would result in an unbalanced/unhealthy diet. How much did you weigh? Did you eat anything other than meat & protein shakes?

In general, 1g/lb of bodyweight is as much as you'd need even while cutting & weight training. Any more than that is likely to come at the cost of other parts of your diet (ie, fruits & veggies).

 

[SP33Demon]

Originally posted by: brikis98

Originally posted by: SP33Demon
1) Big 3 one day a week, could split squats/deadlift to a separate day if desired. Low rep (4-6) until you hit muscle failure, 3 sets of each. Keep in mind you really only have to work a bodypart once a week under MAX OT regimens.

Well, doing resistance training one day a week (especially consisting of heavy compound lifts) is still MUCH different than none at all, which is what it seemed you were indicating before. Of course, 2-3 times per week is even better.

Originally posted by: SP33Demon
2) Cardio (HIIT to minimize muscle loss) 4X-5X a week (20-25 minutes tops) since HIT cardio is the fastest way to reach a calorie deficit without burning muscle.

Again, the best way to achieve long term weight loss is to create a caloric deficit through diet changes, not through cardio. This way, when he reaches his ideal weight, he'll be used to eating the appropriate amount of food to staying at that weight. However, if he gets there through cardio, if he ever slackens on it, he'll start gaining weight again.

Originally posted by: SP33Demon
3) 2g/1lb bodyweight of protein and restricted caloric intake.

That is an absurd amount of protein and most likely would result in an unbalanced/unhealthy diet. How much did you weigh? Did you eat anything other than meat & protein shakes?

In general, 1g/lb of bodyweight is as much as you'd need even while cutting & weight training. Any more than that is likely to come at the cost of other parts of your diet (ie, fruits & veggies).

1) I did say he could do weights one day a week and be fine (read 2 posts up), which is what I've done before. If all he wanted to do was lose fat (which was all he communicated in his OP) then he wouldn't even have to do weights more than once a week to lose his stomach fat and trim body fat %. The Big 3 is the most efficient way to maintain muscle mass in the least amount of time possible (only 1-1.5 hour@ one day a week) by going low rep to muscle failure.

2) Noone is saying that he isn't creating a caloric deficit through diet, however accomplishing the entire 500 calorie deficit solely through diet is not the way I would do it. For example, if his BMR is 1800 calories and you're telling him to only eat 1700 calories vice cardio, then that's going to be a problem: according to SC's sticky, your "metabolism will crash if you're not above" BMR. I'm not sure how you're suggesting he can create a 500 calorie deficit without going under BMR without cardio. My advice to him was based on BMR cal threshold + cardio to widen that deficit and get results faster.

In fact, many bodybuilders recommend 10X your weight in calories during a cutting phase that's supplemented with HIIT cardio to create the caloric deficit. HIIT cardio will burn more calories faster than just weights which is why I recommended it, i.e. it's simply more efficient with respect to time. You get in and get out of the gym in 25 minutes or less. On top of counting calories your entire week would consist of 3 hours~ (25minsX4 + 90X1 = 190 minutes a week tops). If the results aren't fast enough, add another cardio session.

3) Keto diets work but getting 2/3's of your cals from protein isn't all that healthy, agreed. The majority of the rest of the food I ate were good fats and very little carbs (non carb loading phase). It's what used to get me results for competitions. He's probably fine with 1g/lb like I suggested (2 posts up) so I definitely agree with you. I meant that if you wanted to go extreme and do 2g/lb you will still get the desired results (like I did), albeit some would say it's arguably unhealthy.

 

[brikis98]

Originally posted by: SP33Demon
1) I did say he could do weights one day a week and be fine (read 2 posts up), which is what I've done before. If all he wanted to do was lose fat (which was all he communicated in his OP) then he wouldn't even have to do weights more than once a week to lose his stomach fat and trim body fat %. The Big 3 is the most efficient way to maintain muscle mass in the least amount of time possible (only 1-1.5 hour@ one day a week) by going low rep to muscle failure.

Fair enough. I was responding to your statement that "if he's getting 1g/1lb protein a day and bracketing meals around his workout, he's not going to lose muscle any way you cut it (no pun intended)", which made it sound like you didn't think weight training was necessary to prevent muscle loss. I think it is and it looks like from the above that we're in agreement.

Originally posted by: SP33Demon
2) Noone is saying that he isn't creating a caloric deficit through diet, however accomplishing the entire 500 calorie deficit solely through diet is not the way I would do it. For example, if his BMR is 1800 calories and you're telling him to only eat 1700 calories vice cardio, then that's going to be a problem: according to SC's sticky, your "metabolism will crash if you're not above" BMR. I'm not sure how you're suggesting he can create a 500 calorie deficit without going under BMR without cardio. My advice to him was based on BMR cal threshold + cardio to widen that deficit and get results faster.

BMR is how many calories you would burn if you stayed in bed all day. When you add on a lifestyle that is even remotely active (ie, a non sedantary or mentally challenging job, taking care of kids, household tasks, and the weight training we recommend), your calorie expenditure per day will most likely be significantly higher. This means that for the vast majority of people, it is possible to attain a caloric deficit by just tweaking your diet and without having your metabolism crash. Having said that, I'm certainly not arguing against doing cardio to help it along, but again pointing out that cardio alone is not a great idea. If the only reason you are in a caloric deficit is due to extra exercise, then you won't learn proper eating habits and likely any weight loss you attain won't be permanent. However, cardio in combination with a proper diet and weight training is a great idea.