Need majorrrr help losing (wierd situation)

[fastplayer]

im about 5' 9" guy and i weight around 155. i dont think im really overweight to much by my weight but i look like im pregnant or something lol (im a guy!!!!!!!!!). i really dont have any fat anywhere on my body, most of it at my stomach and belly area. have VERY little on my chest and arms, not even noticeable. the thing is my gut is huge and it really looks like i stuffed a soccer ball in there if im not sucking it in. and im really wide around my belly area as well. how do i go about in getting rid of this??? Thanks in advance for any help

[fastplayer]

Bump

[lingski]

Everyone hold fat different. I call this HAPPY fat as it all seems to join in a big party around one area. I hold mine mostly like this as well. Start doing Cardio. Sux, but thats what it takes.

[fastplayer]

but it will come off?

[maxometer]

but it will come off?

with the right diet/calorie deficit and maybe some crunches, reverse crunches and 30-40 min cardio sessions or even HIIT, it should melt off, theoretically.

[RobTzu]

Sure do ab work. Making the muscles under your fat bigger will make you look skinnier.

Putting muscle on the rest of your body will make that stomach look smaller, then yes cardio and diet to make it actually smaller.

[Shaderer]

You might want to bulk then cut. That's what I'm doing.. you'll have to cut to 110 lbs to get rid of that gut..

[fastplayer]

110??!?!?!? i think that would be pretty unhealthy for being 5' 9". i really apreciate all the help. Have any ides on what kind of diet maybe?

[plated]

Pics would help

[dragonaut]

if you have a gut at 5'9" 155 lbs , chances are you have a serious case of skinny fatness, aka fat with no muscle mass, id recomend cut 'till you get bodyfat under control , and then bulk

[Il_Dago]

with the right diet/calorie deficit and maybe some crunches, reverse crunches and 30-40 min cardio sessions or even HIIT, it should melt off, theoretically.

Sure do ab work. Making the muscles under your fat bigger will make you look skinnier.

All together now...

YOU CAN'T SPOT REDUCE!

You lose fat from all over your body or not at all. You burn belly fat the same way you burn arm or leg fat: Work out and eat at a caloric deficit. It'll come off eventually.

A gut at 155 sounds like skinnyfat though. You really should post pics before you take any advice here to heart.

[fastplayer]

k i will try to get pics up as soon as possible. and i guess you could call it skinny fat because it really is all at my stomach.

[maaks]

k i will try to get pics up as soon as possible. and i guess you could call it skinny fat because it really is all at my stomach.

Not exactly. Unless i am wrong, skinny fat is someone lean, or at least skinny, in the most areas of the body, but have a great amount of fat visible, specially in the abs area. Also, this one have no muscle[i mean, very little], so there isn't any kind of definition on this guy.

[gooseguy312]

im about 5' 9" guy and i weight around 155. i dont think im really overweight to much by my weight but i look like im pregnant or something lol (im a guy!!!!!!!!!). i really dont have any fat anywhere on my body, most of it at my stomach and belly area. have VERY little on my chest and arms, not even noticeable. the thing is my gut is huge and it really looks like i stuffed a soccer ball in there if im not sucking it in. and im really wide around my belly area as well. how do i go about in getting rid of this??? Thanks in advance for any help

- ok first off dont listen to any of these people telling you to do ab work, that will only worsen the problem causing your muscles to protrude the fat out even more...

secondly do you eat a lot of trans fats? Its proven that trans-fats increase abdominal fat by a large amount if eaten in bulk...

take a look at everything you eat... it just has to get snuck in thier in 1 little food item over a long period of time consuming it... and BAM you will have a protruding belly basically.

Please DO NOT do ab work.... that will worsen the problem, i dont know why thier are so many un-educated people giving out advice at a bodybuilding website...

anyways keep in mind it IS fat, which means its only energy reserve. But since its trans-fats that basically are resistant to getting burned off for energy, it might either take surgery or EXTREME dieting to get rid of it.

Id suggest getting BF to 5-6%, if that doesnt work, lipo or surgery of some kind might be your only option...

just remember losing weight is simple - calories in versus calories out, nothing will ever change that.



Good luck man

[Greek777]

Crunches and Protien!

[fastplayer]

Not exactly. Unless i am wrong, skinny fat is someone lean, or at least skinny, in the most areas of the body, but have a great amount of fat visible, specially in the abs area. Also, this one have no muscle[i mean, very little], so there isn't any kind of definition on this guy.

ok so its not skinny fat then cuz ive been lifting for a while on and off so i look decent everywhere else jus the belly area thats all.

[fastplayer]

- ok first off dont listen to any of these people telling you to do ab work, that will only worsen the problem causing your muscles to protrude the fat out even more...

secondly do you eat a lot of trans fats? Its proven that trans-fats increase abdominal fat by a large amount if eaten in bulk...

take a look at everything you eat... it just has to get snuck in thier in 1 little food item over a long period of time consuming it... and BAM you will have a protruding belly basically.

Please DO NOT do ab work.... that will worsen the problem, i dont know why thier are so many un-educated people giving out advice at a bodybuilding website...

anyways keep in mind it IS fat, which means its only energy reserve. But since its trans-fats that basically are resistant to getting burned off for energy, it might either take surgery or EXTREME dieting to get rid of it.

Id suggest getting BF to 5-6%, if that doesnt work, lipo or surgery of some kind might be your only option...

just remember losing weight is simple - calories in versus calories out, nothing will ever change that.



Good luck man

trans fats? idk i eat alot of white rice tho with chicken that pretty much all i eat other than for breakfast when i eat oatmeal and some eggs. surgery is not ever gonna be an option for me so i guess its gonna be dieting i guess =/. Anyways what do u mean when u say extreme diet? if its not too much trouble u tihnk u could give me and idea of what i should eat and when? I REALLY appreciate your help man, seriously. ill try to figure out my BF % now and get back to you. but once again thanks a bunch, hope to hear from you soon

[RobTzu]

All together now...

YOU CAN'T SPOT REDUCE!

.....

Perhaps your sarcasm detector is malfunctioning.

[56kninja]

You might want to bulk then cut. That's what I'm doing.. you'll have to cut to 110 lbs to get rid of that gut..

Are you serious? There's no way he needs to go that low. He needs to go to 135 at maximum. He's not a woman, he's not a midget, he doesn't need to go that low.

[dhfootball92]

You might want to bulk then cut. That's what I'm doing.. you'll have to cut to 110 lbs to get rid of that gut..

he would die

[gooseguy312]

trans fats? idk i eat alot of white rice tho with chicken that pretty much all i eat other than for breakfast when i eat oatmeal and some eggs. surgery is not ever gonna be an option for me so i guess its gonna be dieting i guess =/. Anyways what do u mean when u say extreme diet? if its not too much trouble u tihnk u could give me and idea of what i should eat and when? I REALLY appreciate your help man, seriously. ill try to figure out my BF % now and get back to you. but once again thanks a bunch, hope to hear from you soon

-ok my best advice is to eat healthy foods with fiber that fill you up... and try and avoid saturated/trans fats the best you can.

Being you decided to post this, you obviously want it gone FAST i assume, so id say 1500 calorie a day diet is pretty extreme, thats ONLY ASSUMING you exercise vigoriously 6 days a week burning about.... 500-600 per session, thats about a 2 lbs of fat off a week.


The truth is it doesnt really matter what you eat as long as what youre eating doesnt have anything that will mess with your insulin response which is needed to re-supply nutrients to your muscles. Eating a lot of HFCS or white rice will not send the proper insulin response, it will basically just get stored as fat, and not aid in sending nutrients to worked muscle.

i believe i read somewhere High Fructose Corn Syrup, aside from messing with insulin, really screws with your digestion and is 1 of the reasons child obesity is on the rise... Not 100% sure about that though



If i were you, id cut out the white rich for Brown rice (prob wont help with the ab fat but still a good idea if dieting).

Also you say you eat eggs? DO YOU USE VEGETABLE SHORTENING as oil to fry the pan? that ****s loaded with trans-fats,


Again il also say it really doesnt matter what you eat or when (jus no trans/saturated fats), its just calories in VS calories out per 24 hours.

thats how truly simple losing fat is... also i think i should tell you of a pretty big myth on this site...

You dont need some rediculous amount of protein to burn fat or build muscle, you can easily eat maybe 75 grams a day at your weight and build muscle JUST FINE. Although eating high protein does help burn fat (only the complex kind like meat,fish, NOT protein powders) because it takes about 30% of the calories from it to burn it as energy... it wont aid in extra muscle...


Think about it... AT BEST you can put on 1 pound of muscle a week... 1 pound of muscle is 75% water, their is 453 grams in a pound.... how many grams of protein is in 1 pound of muscle? Something around 100... so thats about an extra 20 grams of protein a day if ur doing THE ABSOLUTE BEST and putting on 1 pound of muscle per week???


You dont need 1 or 2 grams per pound of bodyweight... unless ur on freaking steroids k???? Its a pretty rediculous myth that supplement companies LOVE to push... even if it means thier buyers end up on dialysis...


So a balanced diet of say 40-40-20 works very good and is what id reccommend!

[fastplayer]

Thanks a bunch man that makes a lot of sense. the eggs are hard-boiled and i eat jus the egg whites. anything i ate would be made with olive oil if oil needed at all but the rice is the thing thats been killing me i see, definitely change that and get on a real plan. yea and ur right abt fast im jus so sick of having this gut. its like im pretty set every where else i actually used to play ball for my school and been lifting a while now jus this gut is disgusting. I can't thank u enough man i seriously really appreciate it. Thanks again! lol

[gooseguy312]

Thanks a bunch man that makes a lot of sense. the eggs are hard-boiled and i eat jus the egg whites. anything i ate would be made with olive oil if oil needed at all but the rice is the thing thats been killing me i see, definitely change that and get on a real plan. yea and ur right abt fast im jus so sick of having this gut. its like im pretty set every where else i actually used to play ball for my school and been lifting a while now jus this gut is disgusting. I can't thank u enough man i seriously really appreciate it. Thanks again! lol

- Hey man!! NP lol!


BY THE WAY... i found out a LOT of food items can list trans-fats as 0 even though it contains .49 grams of it which can easily add up to 5 grams a day if not careful!


ANYTHING with the words "Partially hydroginated vegetable oil" is trans fats.... VERY VERY bad stuff, its in most chips including durrito's and ruffles i think and it MUST be watched out for in everything...


Remember the hydroginated oil, is the main catch-word to look out for in ingredient list, good luck man!!! that beergut will be gone soon im SURE!!!!!

[655Days]

TTIUWP - This Thread Is Useless Without Pics

[SKRJPR99]

-
also i think i should tell you of a pretty big myth on this site...

You dont need some rediculous amount of protein to burn fat or build muscle, you can easily eat maybe 75 grams a day at your weight and build muscle JUST FINE.

Think about it... AT BEST you can put on 1 pound of muscle a week... 1 pound of muscle is 75% water, their is 453 grams in a pound.... how many grams of protein is in 1 pound of muscle? Something around 100... so thats about an extra 20 grams of protein a day if ur doing THE ABSOLUTE BEST and putting on 1 pound of muscle per week???


You dont need 1 or 2 grams per pound of bodyweight... unless ur on freaking steroids k???? Its a pretty rediculous myth that supplement companies LOVE to push... even if it means thier buyers end up on dialysis...

Your statements are unfounded. What about the muscle mass in the rest of his body? What about his organs? Those don't need protein for maintenance/repair/synthesis/etc.? There are plenty of studies, from peer reviewed scientific journals, which support consuming between 1 g to 1.5 g of protein per pound of lean mass in order to maintain lean mass or maximize protein synthesis. This becomes even more important when restricting calories in order to prevent catabolism.

Let's assume he's 20% fat, he still has 124 lbs of lean mass; at 1.5 g / lbs of lean mass he'll need 186 g of protein, or 3.5 8-oz. chicken breasts while dieting in order to minimize muscle loss and maximize fat loss. There's a reason why professionals in a pre-contest diet consume high protein, minimal carbs, etc.

One shouldn't worry about kidney damage or being on dialysis unless kidney failure runs in their family and they're in poor medical condition.

[wiltsboy]

the other thing that no ones mentioned that is a big problem in the uk is people that have a real belly are usually big beer drinkers,seems to put on weight right out the front,dress it up any way u like,if u create a daily calorie deficit of 400 calories thats maintainable over a med to long term peroid u will lose weight its a scientific impossibility not to!but i cant argue that some weight training will help you on the way,after all u dont want to be a smaller version of a fat person

[CornFed66]

My buddy went on a 1200 calorie diet combined with running 2 miles a day with rare slipups for 7 months and dropped almost 60 lbs. he lost his gut completely.

[gooseguy312]

Your statements are unfounded. What about the muscle mass in the rest of his body? What about his organs? Those don't need protein for maintenance/repair/synthesis/etc.? There are plenty of studies, from peer reviewed scientific journals, which support consuming between 1 g to 1.5 g of protein per pound of lean mass in order to maintain lean mass or maximize protein synthesis. This becomes even more important when restricting calories in order to prevent catabolism.

Let's assume he's 20% fat, he still has 124 lbs of lean mass; at 1.5 g / lbs of lean mass he'll need 186 g of protein, or 3.5 8-oz. chicken breasts while dieting in order to minimize muscle loss and maximize fat loss. There's a reason why professionals in a pre-contest diet consume high protein, minimal carbs, etc.

One shouldn't worry about kidney damage or being on dialysis unless kidney failure runs in their family and they're in poor medical condition.

- Sigh, most the guys who eat something upward of 2 grams per pound of bodyweight are on STEROIDS.

The guys who arent do NOT need that much protein, maintaining muscle doesnt require a crapton of protein either... do you know whats stored in muscle???? CARBS GENIOUS!!!! not more protein. The reason BBers would eat a lot of protein i imagine... is because it has a 30% energy digestion rate, and they probably just eat a lot to burn fat.

Look at most big gorilla's... they are herbivores who dont have nearly even 50% of thier diets filled with protein....and they still have TONS of muscle ok? Its not as important as most people think and its pushed by supplement companies because they want to make MONEY!


And higher protein wont make ur body less catabolic, u just need a certain amount and the rest is just used for energy. Unless youre at very low BF lvls, ur body will just use bodyfat for energy and not protein while on a "cut"... afterall fat is "energy reserve" isnt it? and muscle has nothing to do with energy preservation unless your body is actually starving


OH and by the way is that a proven study? can you show the link or is it just something you read online from a disreputable site? I wouldnt be surprised if it was supplement companies pushing a study like that....

[SKRJPR99]

- Sigh, most the guys who eat something upward of 2 grams per pound of bodyweight are on STEROIDS.

The guys who arent do NOT need that much protein, maintaining muscle doesnt require a crapton of protein either... do you know whats stored in muscle???? CARBS GENIOUS!!!! not more protein. The reason BBers would eat a lot of protein i imagine... is because it has a 30% energy digestion rate, and they probably just eat a lot to burn fat.

Look at most big gorilla's... they are herbivores who dont have nearly even 50% of thier diets filled with protein....and they still have TONS of muscle ok? Its not as important as most people think and its pushed by supplement companies because they want to make MONEY!


And higher protein wont make ur body less catabolic, u just need a certain amount and the rest is just used for energy. Unless youre at very low BF lvls, ur body will just use bodyfat for energy and not protein while on a "cut"... afterall fat is "energy reserve" isnt it? and muscle has nothing to do with energy preservation unless your body is actually starving


OH and by the way is that a proven study? can you show the link or is it just something you read online from a disreputable site? I wouldnt be surprised if it was supplement companies pushing a study like that....

If one only needs 0.5g of protein per pound of lean mass, as you advocate by telling the OP to only consume 75g of protein; why would bodybuilders using AAS consume 2g of protein per pound when they could follow your logic and just eat more veggies? Cleary science, which is based on observation and results, dictates more protein constitutes greater muscle gains.

You?re clearly entitled to your opinion, but not the facts. The facts are: our specie requires the digestion of eight essential amino acids (EAA) which our bodies are incapable of producing; these eight EAA are generally found together in meat (i.e. chicken, beef, fish, etc.); nearly all vegetable sources have incomplete amino acid profiles (i.e. they lack one or more of the eight EAA); therefore the most effective means of receiving these eight EAA is to eat meat, not veggies.

Your disparate example of the gorilla completely ignores the fact that unlike our specie, the gorilla?s digestive system produces the eight EAA that our bodies do not. They can eat all the foliage they want because their bodies produce the EAA required for muscle synthesis/maintenance/etc. Of course they?re yoked, GENIOUS.

Maintaining muscle and what?s used to fuel exercise are two different aspects of the same cell structure. Muscle fibers require EAA to repair/maintain whereas they need glycogen to fuel exercise. When the body depletes glycogen, it has three means for replenishment: glycolysis (via sugar), lipolysis (fat oxidation) and gluconeogenesis (via amino acids).

Which brings us to the current conundrum faced by the OP. He wants to lose fat; therefore he must be in a caloric deficit. Since caloric deficit by definition entails not consuming enough energy your body has to make up the difference via lipolysis, glycolysis or gluconeogenesis. Preferably your body would make up the difference via lipolysis rather than gluconeogenesis. However since we know that gluconeogenesis is supported by the metabolism of amino acids, it?s important to intake a sufficient quantity so that your body doesn?t resort to catabolism (hence high protein diets would spare your body from catabolism as I originally stated).

One might be able to sustain their muscle mass by consuming 0.5g of protein per pound of lean mass, but this would be insufficient when it comes to repairing muscle mass following an intense weight training session, even more so when one is in a caloric deficit and the body needs energy. It?s more likely that one who works out would require 1g of protein per pound of lean mass in order to sustain their muscle mass and repair the muscle that is damaged by a workout and even more likely that one would need 1.5g of protein per pound of lean mass in order to sustain their muscle mass, repair muscle that was damaged by a workout and to support the gluconeogenesis that the body would undergo in order to overcome its caloric deficit. Since you can?t definitively state that your body would only resort to lipolysis for energy, it?s best for the sake of your muscle mass to consume enough protein to prevent catabolism.

But if none of that is acceptable to you, here are a few studies for your perusal (note that all ratios are given in g / kg of bodyweight and not lean mass, lean mass would require higher ratios):

nature.com/ki/journal/v21/n6/abs/ki1982109a.html
Study states a minimum 1.2-1.3 g / kg of bodyweight for patients undergoing dialysis.

ajcn.org/cgi/content/abstract/60/4/501
Study states a safe intake for elderly people of 1.0-1.25 g / kg of bodyweight which is roughly equivalent to 0.5-0.6 g / lbs

jap.physiology.org/cgi/content/abstract/73/5/1986
Study is more relevant to the topic at hand and demonstrates that Strength Athletes have higher protein requirements than Sedentary Individuals. 0.89 g / kg for Sedentary Individuals versus 1.76 g / kg for Strength Athletes (0.8 g / lbs).

I suggest you do some research for yourself and take into consideration that the protein demands of someone undergoing weight training are greater than those of one who is not, and one undergoing weight training AND a caloric deficit would potentially require even more protein.

Have a great day!

[gooseguy312]

If one only needs 0.5g of protein per pound of lean mass, as you advocate by telling the OP to only consume 75g of protein; why would bodybuilders using AAS consume 2g of protein per pound when they could follow your logic and just eat more veggies? Cleary science, which is based on observation and results, dictates more protein constitutes greater muscle gains.

You?re clearly entitled to your opinion, but not the facts. The facts are: our specie requires the digestion of eight essential amino acids (EAA) which our bodies are incapable of producing; these eight EAA are generally found together in meat (i.e. chicken, beef, fish, etc.); nearly all vegetable sources have incomplete amino acid profiles (i.e. they lack one or more of the eight EAA); therefore the most effective means of receiving these eight EAA is to eat meat, not veggies.

Your disparate example of the gorilla completely ignores the fact that unlike our specie, the gorilla?s digestive system produces the eight EAA that our bodies do not. They can eat all the foliage they want because their bodies produce the EAA required for muscle synthesis/maintenance/etc. Of course they?re yoked, GENIOUS.

Maintaining muscle and what?s used to fuel exercise are two different aspects of the same cell structure. Muscle fibers require EAA to repair/maintain whereas they need glycogen to fuel exercise. When the body depletes glycogen, it has three means for replenishment: glycolysis (via sugar), lipolysis (fat oxidation) and gluconeogenesis (via amino acids).

Which brings us to the current conundrum faced by the OP. He wants to lose fat; therefore he must be in a caloric deficit. Since caloric deficit by definition entails not consuming enough energy your body has to make up the difference via lipolysis, glycolysis or gluconeogenesis. Preferably your body would make up the difference via lipolysis rather than gluconeogenesis. However since we know that gluconeogenesis is supported by the metabolism of amino acids, it?s important to intake a sufficient quantity so that your body doesn?t resort to catabolism (hence high protein diets would spare your body from catabolism as I originally stated).

One might be able to sustain their muscle mass by consuming 0.5g of protein per pound of lean mass, but this would be insufficient when it comes to repairing muscle mass following an intense weight training session, even more so when one is in a caloric deficit and the body needs energy. It?s more likely that one who works out would require 1g of protein per pound of lean mass in order to sustain their muscle mass and repair the muscle that is damaged by a workout and even more likely that one would need 1.5g of protein per pound of lean mass in order to sustain their muscle mass, repair muscle that was damaged by a workout and to support the gluconeogenesis that the body would undergo in order to overcome its caloric deficit. Since you can?t definitively state that your body would only resort to lipolysis for energy, it?s best for the sake of your muscle mass to consume enough protein to prevent catabolism.

But if none of that is acceptable to you, here are a few studies for your perusal (note that all ratios are given in g / kg of bodyweight and not lean mass, lean mass would require higher ratios):

nature.com/ki/journal/v21/n6/abs/ki1982109a.html
Study states a minimum 1.2-1.3 g / kg of bodyweight for patients undergoing dialysis.

ajcn.org/cgi/content/abstract/60/4/501
Study states a safe intake for elderly people of 1.0-1.25 g / kg of bodyweight which is roughly equivalent to 0.5-0.6 g / lbs

jap.physiology.org/cgi/content/abstract/73/5/1986
Study is more relevant to the topic at hand and demonstrates that Strength Athletes have higher protein requirements than Sedentary Individuals. 0.89 g / kg for Sedentary Individuals versus 1.76 g / kg for Strength Athletes (0.8 g / lbs).

I suggest you do some research for yourself and take into consideration that the protein demands of someone undergoing weight training are greater than those of one who is not, and one undergoing weight training AND a caloric deficit would potentially require even more protein.

Have a great day!

Hmm you got me on the gorilla part, never did any further research about how they produce thier own amino acids. I guess il stand corrected on some of the stuff, but r u sure muscle needs protein to be sustained?

I thought you lose muscle from not eating EAA's, because your body needs it for other vital functions (not muscle sustainment). I always figured that the reason all herbivore animals could be so big and muscular, was because putting on muscle is a slow process and the small amounts of protein they ate from veggies and other stuff would eventually add up to a lot over-time and they didnt need to eat large amounts, because muscle doesnt need to be sustained with insanely higher amounts of EAA's

But ok never knew animals can do that, kinda feel bad for human race now if were rly that inneficient :/