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  1. #1
    Registered User c_hayhurst's Avatar
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    Angry Eating well and working out- belly getting bigger

    I'm getting rather frustrated.

    For the last year I have been working out pretty regularly (took a week off 2 months ago and took December off entirely) and eating very well- 1 gram protein per pound of body weight, 5-6 meals a day, lots of Kashi, chicken, brown rice whey protein and veggies.

    I have been doing Rippetoe's program for the last 3+ months and jogging twice a week.

    The result? 1.5 inches increase in my waistline, weight stays the same, no increase in any other measurements.

    Now, I am starting to plateau on Rippetoe's: stalling at 175 lb squat, 100 lb military press, 5 pullups.

    Last year, I was down to a 35" waist doing calisthenics 60-90 minutes 3 times week, eating well and jogging 2 times a week for 2-3 miles.

    I am a 35 year old male, 5'11", 180 pounds, still skinny-fat (not as much as before, but still...)

    I would like to lose 2-3 inches off my waist and start seeing a buildup of muscle. Currently, this is not happening.

    What suggestions would you make?
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  2. #2
    Registered User Ruz4life's Avatar
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    Are you doing deadlifts? They may be making your lower back and waistline get larger if you are gaining size from them. Just a thought.
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  3. #3
    Manlet in-progress ArmyROTCCadet05's Avatar
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    here's a thought.. get consistent and stop taking time off like an entire month ..
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  4. #4
    Registered User LedZep's Avatar
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    oh no
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  5. #5
    Registered User sjarvis77's Avatar
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    Possibly eating too much? I didn't see any mention of how many calories you're taking in. Just because you're eating "well" doesn't mean you can eat too much of it.
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  6. #6
    Registered User c_hayhurst's Avatar
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    To be honest, I haven't been counting the calories too closely. I estimate taking in 2200-3000 calories a day.

    www.runningdeersoftware.com says my basal metabolic rate is 1850 calories.
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  7. #7
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Deadlifts won't make you gain bodyfat. The chances of them increasing your muscle mass in your midsection that rapidly to make your stomach appear larger is highly unlikely.

    In response to the OP, stating that you have a ballpark figure of what you're taking in nutritionally every day is most likely your problem. Know what you're ingesting, train hard, and watch the mirror.
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  8. #8
    Atlas SDC77's Avatar
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    Originally Posted by Ruz4life View Post
    Are you doing deadlifts? They may be making your lower back and waistline get larger if you are gaining size from them. Just a thought.
    what
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  9. #9
    Registered User c_hayhurst's Avatar
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    Last i checked, running a calorie deficit doesn't cause an increase in your wasitline when working out.

    It isn't possible one's diet must be so finely tuned for the simplest of body changes: reduce overall body fat and make a modest increase in muscle and strength.

    The axiom of "eat more than you burn, this will build muscle, the muscle will burn the fat for you" apparently doesn't work. 2 months of Rippetoe's and here I am failing on 175 lb squats, and can't even do one pullup with good form (sure, I can start with bent arms, lean/sway and jerk my body up to the bar, but that isn't really a pullup, now is it?).

    Screw this. I'll go with what worked before to lose fat and increase strength: greenface diet, 500 calorie deficit/day, pushups, situps, burpees, bench dips, bench pullups, jump rope and rowing machine 90 minutes 3 times a week, andjogging/HIIT twice a week.

    Either I'm **WAY** off base, or there is one hell of a practical joke being played on novices with the advice being given here.
    Last edited by c_hayhurst; 05-31-2009 at 08:59 PM.
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  10. #10
    Registered User gonna_be_big's Avatar
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    Originally Posted by c_hayhurst View Post
    Last i checked, running a calorie deficit doesn't cause an increase in your wasitline when working out.

    It isn't possible one's diet must be so finely tuned for the simplest of body changes: reduce overall body fat and make a modest increase in muscle and strength.

    The axiom of "eat more than you burn, this will build muscle, the muscle will burn the fat for you" apparently doesn't work. 2 months of Rippetoe's and here I am failing on 175 lb squats, and can't even do one pullup with good form (sure, I can start with bent arms, lean/sway and jerk my body up to the bar, but that isn't really a pullup, now is it?).

    Screw this. I'll go with what worked before to lose fat and increase strength: greenface diet, 500 calorie deficit/day, pushups, situps, burpees, bench dips, bench pullups, jump rope and rowing machine 90 minutes 3 times a week, andjogging/HIIT twice a week.

    Either I'm **WAY** off base, or there is one hell of a practical joke being played on novices with the advice being given here.
    if you want to lose fat and gain muscle at the same time your diet must be so incredibly fine tuned that its not even worth thinking about. and progess would be SO slow...

    you DO need a pretty good idea of what your eating on a day to day basis.
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  11. #11
    Registered User silverlightning's Avatar
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    what's your daily macro's? how much pro, cho, fat? what's your workout?
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  12. #12
    Registered User c_hayhurst's Avatar
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    Originally Posted by silverlightning View Post
    what's your daily macro's? how much pro, cho, fat? what's your workout?
    Don't have exact figures on macros. The workout is Rippetoe's Starting Strength workout.

    Here's what I often eat:

    7 AM 2 cups Kashi, 4 ounces skim milk
    9 AM 1 Pure Protein Bar, bannana
    Noon 1 cup brown rice, 4-8 ounces boneless, skinless chicken breast, 1 cup brocolli
    2 PM 1 cup brown rice, 4-8 ounces boneless, skinless chicken breast, 1 cup brocolli
    Pre-workout 1 scoop whey protein, 10 ounces water
    Post-workout 1 scoop whey protein 16 ounces skim milk
    8 PM 4-6 ounces chicken breast, some sort of raw/steamed vegetable- usually broccolli or a raw carrot. Somtimes a 1/2 cup of brown rice

    As an alternative, I occasionally replace the chicken/rice/brocolli with 4-6 ounces 85-15 ground beef and 6-8 ounces cooked whole-wheat pasta with 1/4-1/2 cup low-sodium, low-fat pasta sauce.

    So I don't lose my mind, I will switch things up and eat 6-8 ounces turkey breast and asparagus with a 7 bean salad, or 6-8 ounces salmon, an apple and green beans.

    I get 175-200 grams of protein a day.

    Again, if I have to measure, weigh and scrutinize EVERY PART of my diet down to every last calorie, then I'll just cut weight through a greenface diet with a calorie deficit. I'd rather look like a twig than some late-30's suburbanite mouth-breathing douchbag with a gut, flabby arms and double-chin, regardless of how strong I may be.
    Last edited by c_hayhurst; 05-31-2009 at 09:32 PM.
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  13. #13
    Registered User chmbs1's Avatar
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    My best advice is just be honest with yourself. I struggle with falling off the program, too.

    Take into account the fast food you eat, food at social get-togethers, beer, etc.

    I've always believed that if you are following it 110 percent, you can't fail.
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  14. #14
    Registered User Ruz4life's Avatar
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    Originally Posted by Bnizzle163 View Post
    Deadlifts won't make you gain bodyfat. The chances of them increasing your muscle mass in your midsection that rapidly to make your stomach appear larger is highly unlikely.

    In response to the OP, stating that you have a ballpark figure of what you're taking in nutritionally every day is most likely your problem. Know what you're ingesting, train hard, and watch the mirror.

    I didn't say dead lifts were making him fat... I said that he could be adding muscle to his lower back which could widen his waist and add inches to his overall measurement. It doesn't have to be fat just because his measurements goes up. I posted that before he was saying how he hasn't been monitoring calories or said anything about fat. Squats and deadlifts can thicken your core, which can increase the size of your midsection around.
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  15. #15
    Dreamer... Destined4Nothin's Avatar
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    Hmmm, your diet looks pretty good actually, maybe your BMR is lower? Those online calculators are not always spot on.

    Do you measure your waist at the same time of day? Sometimes your stomach can be distended depending on the time of day/latest meal/water intake.
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  16. #16
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    get some eggs/protein in your 1st meal, drop the bar and eat some PB or nuts cuz..
    where's the fat?
    downsize rice portions to .5 cups

    fat should be kept between 20-30%
    Diets too low in fat
    1. Puts you into the starvation zone
    Low calories and skipping meals aren’t the only things that send you into
    survival mode. When dietary fat intake is reduced to less than 10% of total daily
    calories, this also sets off the starvation alarm.
    2. Causes large fluctuations in blood sugar
    Fat slows down the release of carbohydrates into the bloodstream. When large
    amounts of simple and refined carbohydrates are eaten alone, they shoot rapidly into the
    bloodstream, creating a large spike in blood sugar.
    3. Causes greater insulin release
    When your blood sugar spikes, your pancreas releases a lot of insulin to bring
    blood sugar back down to normal. Moderate amounts of insulin are necessary (and
    anabolic). Large amounts or insulin are lipogenic (cause fat storage) and anti-lipolyic
    (prevent fat release).
    4. Causes hormonally related hunger and cravings
    You can have more willpower than a celibate monk in the Playboy mansion, but if
    you get hormonally induced hunger, you won’t to be able to fight it. Whenever there’s an
    unusually large blood sugar spike, it’s a law of nature that there must be an equal or
    greater valley. This blood sugar valley, known as hypoglycemia, is the cause of those
    intense, almost irresistible cravings that send you frantically to the nearest Baskin
    Robbins or Krispy Kreme store.
    5. Reduces testosterone
    Low dietary fat levels are correlated with low testosterone levels. For someone
    trying to become leaner and more muscular, this spells disaster.
    6. Can be deficient in essential fatty acids

    Focus on Getting EFAs
    There are at least eleven important function of EFA’s in your diet:
    - EFA’s improve insulin sensitivity
    - EFA’s are required for absorption of fat soluble vitamins
    - EFA’s are essential for joint health
    - EFA’s are required for energy production
    - EFA’s are required for Oxygen transfer
    - EFA’s maintain cell membrane integrity
    - EFA’s suppress cortisol production
    - EFA’s improve skin texture (dry skin is a classic symptom of EFA deficiency)
    - EFA’s are growth promoting
    - EFA’s increase metabolic rate
    - EFA’s help burn fat
    Polyunsaturated and monounsaturated fats tend to lower levels of blood pressure, cholesterol, inflammation in arteries, reduce risk of heart disease
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

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    Think in terms of progress and the result is progression"

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  17. #17
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    one word
    lower your carb intake

    trust me, it does wonders

    /thread
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