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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05-31-2009, 02:33 PM #1
Eating well and working out- belly getting bigger
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05-31-2009, 02:37 PM #2
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05-31-2009, 02:56 PM #3
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05-31-2009, 03:02 PM #4
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05-31-2009, 05:48 PM #5
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05-31-2009, 08:13 PM #6
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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05-31-2009, 08:17 PM #7
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
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.*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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05-31-2009, 08:40 PM #8
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05-31-2009, 08:45 PM #9
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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05-31-2009, 09:01 PM #10
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05-31-2009, 09:04 PM #11
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05-31-2009, 09:29 PM #12
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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05-31-2009, 09:34 PM #13
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05-31-2009, 09:55 PM #14
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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05-31-2009, 10:01 PM #15
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."He that cannot endure the bad will not live to see the good"
- I may not be an Expert, But hopefully I can help through experience -
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05-31-2009, 10:02 PM #16
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 diseaseFounder 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
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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05-31-2009, 10:16 PM #17
one word
lower your carb intake
trust me, it does wonders
/threadBrazilian Jiu Jitsu, Muay Thai training.
Top 3 Favs.
Anderson Silva
Fedor Emelianenko
Wanderlei Silva
Max Rep Goals before AUGUST 29 2009 ( My B-day)
Bench 315
Squat 350 (ass to ground)
Deadlift 400
Be SHREDDED at 150, I will meet my goals faster than I think since I have pictures of me that are motivating me to meet my goals.
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