My initial intentions were to build mass. I put on some size but unfortunately, a lot went to my stomach (I messed up a bit in the nutrition area).
Anyway, for the past few mths, I changed my routine (added lots of cardio and ate much healthier). I lost 11 lbs in the past few mths but my stomach is the exact same size and I lost size in my shoulders, chest, and back). I'm turning skinny as I used to be and I don't know anything about fat loss b/c i've always been underweight.
So my question is, how can I lose my stomach and keep my size or put back on some mass? What am I doing wrong? Any tips or suggestions would be appreciated.
Yea, youre probably doing alot of things that could be improved upon. My suggestion is to purchase Starting Strength by Mark Rippetoe, read the forums here, and rad the articles on the wannabebig.com site. To summarize what you need to learn:
1. Count your calories
2. Lift low reps/heavy weight
3. Squat, DL, bench, row, pullup, and OH press are now your only friends. Get to know them well.
I would add dips to that list.
HIIT would also be a good idea.
My guess is you are eating too little. Slow down the weight loss. Zen is right, you need to count your calories if you are having this much trouble.
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yeah gotta find the sweet spot in regards to caloric intake, depending on your goals
For many of us the stomach is the first thing to come and the last thing to go, especially in my case. I'd also guess that maybe you aren't eating enough protein, and the cardio combined with not enough protein is starting to chip away at your lean mass a bit. You should be getting AT LEAST 1/g protein per pound of body weight.
I've actually been doing rippetoes routine for the past few mths (3 days a week)..the other two are heavy abs and cardio workouts. I'm going to buy some extra protein and start making protein bars and munching on them throughout the day.
Here's a tip, I've learned this from a trusted source, and I've actually used this in the past for fat loss before lifting (so I don't know if there will be any affects to muscle/strength, but I doubt it), when doing cardio, wear a garbage bag under your shirt, it will make you sweat like a mofo. I'm in the same situation you're in right now (the gut part anyway), and I've gone back to the garbage bag technique on my non-lifting days.
I always wondered about that garbage bag thing but i figured it would only be water weight, I hope someone proves me wrong so i can start wearing one daily.
Yes, I believe primarily all you're doing is losing water and electrolytes by doing so, and you're basically just dehydrating yourself and asking for trouble. Many people do that to make weight for upcoming events.
[QUOTE=fpr;2132709 Many people do that to make weight for upcoming events.[/QUOTE]
exactly. however, i have seen great results, probably more from the actual cardio work than just sweating it out. but it wouldn't hurt. just have a glass of water after then.
^ in principle that will probably increase lipolysis (with the increase in core temperature), but in practice its doing nothing for you.
Thanks for the responses.
This is basically what I plan to do in the next week, b/c I lost terrible size and i'm looking skinny again, except with the addition of a stomach. Not a good look for the summer.
- Change my rippetoe routine to a body part a day. I'm going to hit the muscle groups hard for 2-3 weeks and then switch back to rippetoe.
- Joined MMA for strength, endurance and cardio - 2/3 days a week.
- Getting rid of any junk I possibly munch on and substitute it with homemade protein bars to increate protein intake. (making these tonight)
- Don't eat much before bed
I think this can change things up a bit.
Do you guys eat anything after 6PM (dinner)? Is a protein shake good at around 8pm if you go to sleep at 11ish?
the thing is that your stomach probably did get smaller, but just the fact that your focusing on it everyday you dont see n e improvement because you checkin it so frequently. as for losing fat, the best thing u can do is gain muscle cuz muscle itself is a fat burning machine
Last edited by Songsangnim; 05-20-2009 at 08:14 PM.
"The only easy day was yesterday."
I heard about the garbage bag as well, along with spending a lot of time in a sauna but both seem to lose water weight only and it's gained back quickly. Many people still tell me that the sauna is a good idea to burn calories (apparently 600 calories in 1/2 hr)..I was told this last week.
it is. that's what most people don't realize with the garbage bag/sauna. it's not that the content of sweat that has fat (but it does have toxins, so it's good to sweat anyway), but the act of creating sweat and trying to cool your body down that helps burn calories/fat. for most people its actually about 300, but it can go up to 600 in a half hour in some cases.
There are simply much healthier alternatives....
"The only easy day was yesterday."
Another thing that I haven't seen mentioned yet would be to make sure that you're eating 6 meals a day, spaced out about 2 hours apart. It's been shown that eating six meals a day instead of three boosts your metabolism around the clock, and you're less likely to gorge yourself when you do it due to low blood sugar.
Just something else to add to the repertoir.
Thank you, Pimpstick, for your educated opinion. It might surprise many to know that in the field of human biology especially, there are often many studies with conflicting conclusions. This is unfortunately due to the nature of our imperfect science, differing interpretation of data, flawed human understanding, etc. When you have two people with a PhD who have two completely opposing conclusions on a subject, who do you believe? The layman is subjected to arbitrarily choosing a side.
I am always glad to be questioned, however, because it forces me to support my own opinion or beliefs with other references to make sure I am taking all evidence into consideration.
Here are some articles that support what I'm saying:
Here are some articles against:
Who's right? How the hell should I know? But what I do know is I'd be suspicious of anybody claiming certainty on the subject. I get extremely low blood sugar, however, if I don't snack between meals, so if it prevents me from gorging and taking in more calories at each meal, then I'll continue to do it.
Last edited by Songsangnim; 05-21-2009 at 06:52 PM.
Here's an article that sheds some light on the subject.
See the American Journal of Clinical Nutrition (a well known and respected publication) says about eating six times as opposed to three.
Also see what Karen Collins who works for the American Institute for Cancer Research has to say about it.
Then read the rest of the quotes.
So yes there's really no evidence that eating six meals a day is better than three.
BTW posting all kinds of links really means nothing unless the link is from or to a reputable and peer-reviewed source...such as the AJCN.
Last edited by Songsangnim; 05-21-2009 at 07:13 PM.