A "Fat" Lower Body

Snoofle · 05-20-2009, 08:45 AM

Hello! I've been visiting bodybuilding.com for a while, and now I'm a new member with plenty of questions. I'm having big trouble gaining any results. I'm 25 years old, I'm 5'4", my weight is 110-115 pounds, with a 13-15% body fat. Anybody can look at me and tell me that I don't need to lose weight (pics coming soon). And that's the part that confuses me! I can't get my lower body in shape no matter what I do! If I cut back on calories and perform more cardio, my upper body looks anorexic and I lose all my muscle. But the thighs and butt hang on to that body fat as if I'm preparing to live in Alaska. I've also been told to lift heavy because the more muscle, the more I'll burn fat. I can see quad definition, but my legs just get bigger. I've tried lifting light with more reps; my legs get a workout, but do not get in-shape AND the fat stays put. I currently eat an avg of 1600-1800 calories. I want to eat more calories to train hard, but the more clean calories I eat, bigger my legs get. Please help! My goal is to compete and this has been very discouraging for quite some time now.

freebirdmac · 05-20-2009, 09:39 AM

Getting bigger due to increased muscle and muscle pump is not a negative. It's what you want. If your body fat really is 13-15% then that's all you need to do, focus on building muscle. Legs will get bigger and will look better. However, I suspect your body fat is higher and you're suffering from being skinny-fat. The solution to that is also build muscle as well as losing body fat. Without muscle you'll just get smaller but look the same. And yes, for a lot of us leaning out the legs pretty much depletes the upper body fat stores. Over time as you build more muscle you'll be able to carry more body fat and fill the upper body in somewhat.

I started out very muscle depleted and very skinny-fat. The first thing I did was a bulk for 4 months. Then a long, slow lean out. Then back to bulking. Now I'm in a lean out process again. It can take several iterations of this to get to where you want to be. It's not like you just have 15 pounds to lose. You have 15 pounds to gain. And that takes years.

If you can't wrap your mind around bulking right now, then eat 100-200 cals under maintenance. This will allow you to slowly gain muscle while slowly losing fat. Come fall, go for a bulk.

Snoofle · 05-20-2009, 10:18 AM

Quote:

Originally Posted by freebirdmac

Getting bigger due to increased muscle and muscle pump is not a negative. It's what you want. If your body fat really is 13-15% then that's all you need to do, focus on building muscle. Legs will get bigger and will look better. However, I suspect your body fat is higher and you're suffering from being skinny-fat. The solution to that is also build muscle as well as losing body fat. Without muscle you'll just get smaller but look the same. And yes, for a lot of us leaning out the legs pretty much depletes the upper body fat stores. Over time as you build more muscle you'll be able to carry more body fat and fill the upper body in somewhat.

I started out very muscle depleted and very skinny-fat. The first thing I did was a bulk for 4 months. Then a long, slow lean out. Then back to bulking. Now I'm in a lean out process again. It can take several iterations of this to get to where you want to be. It's not like you just have 15 pounds to lose. You have 15 pounds to gain. And that takes years.

If you can't wrap your mind around bulking right now, then eat 100-200 cals under maintenance. This will allow you to slowly gain muscle while slowly losing fat. Come fall, go for a bulk.

Thanks for the advice. I've also been thinking of taking BCAA and SuperPump. Do you think this will help me hang on to the muscle while burning the fat? I thought I would ask...

freebirdmac · 05-20-2009, 10:48 AM

I'm not a supplement user, but the key to not losing muscle is slow body fat losses. No more than 1-2 pounds a week. Preferably 1 pound a week. And keep lifting heavy.

Gather up your patience. Getting the lower body right takes time. Allow yourself that time.

cutsforkisses · 05-20-2009, 11:13 AM

I know what you mean! I'm 5'1", 92lbs & any weight I gain goes straight to my thighs and butt! I don't even bother wearing a bathing suit because my upper body looks SOO skinny compared to my lower body. I hope somebody comes along with some good advice!

botfly · 05-20-2009, 01:27 PM

Quote:

Originally Posted by cutsforkisses

I know what you mean! I'm 5'1", 92lbs & any weight I gain goes straight to my thighs and butt! I don't even bother wearing a bathing suit because my upper body looks SOO skinny compared to my lower body. I hope somebody comes along with some good advice!

freebirdmac just gave some great advice

cutsforkisses · 05-20-2009, 02:49 PM

Quote:

Originally Posted by botfly

freebirdmac just gave some great advice

very true! I totally missed that.

Snoofle · 05-21-2009, 07:28 AM

I was reading over again what you said in your reply. I have a silly question for ya: While I'm bulking, I still keep doing my cardio? And then while I'm leaning out, I just lift lighter and keep the cardio....? I believe you're right about my body fat. The places that are measured are not my main fat storage areas. So I can see where it is higher considering most of the fat is being stored in "non-skinfold" areas.

freebirdmac · 05-21-2009, 07:36 AM

Quote:

Originally Posted by Snoofle

I was reading over again what you said in your reply. I have a silly question for ya: While I'm bulking, I still keep doing my cardio? And then while I'm leaning out, I just lift lighter and keep the cardio....? I believe you're right about my body fat. The places that are measured are not my main fat storage areas. So I can see where it is higher considering most of the fat is being stored in "non-skinfold" areas.

Cardio is not necessary when bulking. If you want to do a couple of 20 minute sessions that's fine. The key is to get the diet dialed in so your body puts everything into gaining muscle. Fat loss is back burnered.

When it's time to lean out, don't overdo the cardio or lower the cals too much. All you need is a 500 cal deficit between the two. Combined. You definitely keep lifting heavy. Light weights aren't going to do anything for you.

Tiffany_P · 05-21-2009, 08:12 AM

Quote:

Originally Posted by Snoofle

Hello! I've been visiting bodybuilding.com for a while, and now I'm a new member with plenty of questions. I'm having big trouble gaining any results. I'm 25 years old, I'm 5'4", my weight is 110-115 pounds, with a 13-15% body fat. Anybody can look at me and tell me that I don't need to lose weight (pics coming soon). And that's the part that confuses me! I can't get my lower body in shape no matter what I do! If I cut back on calories and perform more cardio, my upper body looks anorexic and I lose all my muscle. But the thighs and butt hang on to that body fat as if I'm preparing to live in Alaska. I've also been told to lift heavy because the more muscle, the more I'll burn fat. I can see quad definition, but my legs just get bigger. I've tried lifting light with more reps; my legs get a workout, but do not get in-shape AND the fat stays put. I currently eat an avg of 1600-1800 calories. I want to eat more calories to train hard, but the more clean calories I eat, bigger my legs get. Please help! My goal is to compete and this has been very discouraging for quite some time now.

Congrats on being a normal woman. You're thighs aren't preparing to live in Alaska - they are storing fat for breastfeeding.

One thing that has been shown to help mobilize stubborn fat is the use of yohimbine plus caffeine before cardio. Also, HIIT followed by low intensity cardio.