body fat has gone up after healthier eating and cardio! WHY!?

[onimusha]

today I got my body readout by my gym, and I was suprised to see my BF has gone up (13.6 to 14.2 in three weeks) and my muscle mass has unfortunately gone down (although not severly and I expected it would somewhat since I am cutting)!! I have no idea what I am doing wrong so I definately need your help on this.

Ok so here are the facts:

WORKOUT:
day1 - back, traps and abs
reverse grip barbell rows - 4x 6- 10
bent-over one arm dumbbell rows - 3x 6- 10
wide grip pullups/ lat pulldowns - 3x 6- 10
barbell deadlifts - 3x 6- 10
smith machine/ trap machine shrugs - 6x 10
superset abs for 4 sets
****off bench reverse crunch - 10 reps
****cable crunches - 10 reps

day2 - chest, biceps and calfs
incline smiths machine bench press - 4x 6- 10
flat bench dumbbell press - 3x 6- 10
high pulley cable crossovers - 3 6x 10
parallel bar dips (deep) - 3x 6- 10
barbell curls - 3x 8- 12
seated 2 arm dumbbell curls - 3x 8- 12
machine preacher curls - 3x 8- 12
seated calf raises - 6x10

day3 - cardio session of choice - no lifting

day4 - legs
smiths machine squats (deep) 4x 6- 10
barbell lunges (walking or static) 3x 20 steps
leg press - 3x 10
superset for 3 sets
****seated leg extension - 10 reps
****lying leg curls - 10- 15 reps
stiff leg barbell deadlifts - 3x 10
standing calf raises - 6x 10

day5 - shoulders, triceps and abs
superset for 5 sets
****seated dumbbell overhead press - 10 reps
****dumbbell side lateral raises - 10 reps
wide grip barbell upright rows - 3x 6- 10
smiths overhead (front of head) press - 3x 10
parallel bar dips (shallow) - 3x 10
close grip smiths bench press - 3x 10
seated dumbbell french press - 3x 10
superset abs for 4 sets
****off bench reverse crunch - 10 reps
****cable crunches - 10 reps

day6 - cardio session of choice - no lifting

day7 - day off

I have added 20 minutes of extra cardio on the lifting days (totalling 30 minutes if you count the 10 minute warm up) and I do 45 minutes of cardio on the recommended cardio days with no lifting. I thought this would speed up the loss of BF but obviously not.

Here is a sample of my diet:

5 eggs, 1 cup brown rice, 3 tb spoons salsa

1 cup plain yogurt, 1 cup mixed fruit, 2 scoops of protien powder

2 tuna fish sandwiches

chicken breast, brown rice, mushrooms, 1 tb olive oil

1 cup plain yogurt, 1 cup mixed fruit, 2 scoops of protien powder

WORKOUT

1 cup plain yogurt, 1 cup mixed fruit, 2 scoops of protien powder

chicken breast, brown rice, broccoli, 1 tb spoon olive oil

My protien powder has 0 sugar, I also take BCAA, creatine, glutamine, and small cocktail of pills for vitamins. This is pretty much my standard diet day by day. The veggies get switched out and sometimes the meat but only with salmon or other lean meats.

That's everything in a nut shell. I have not cheated at all on mt diet and haven't missed a workout either.

Here's the strange thing. I actually think I look more tone and my belly does appear to be melting away and my abs are showing more. Am I crazy? How is all this possible.

I beg your help!

[outbreak]

Because you're taking in more than you're putting out? What did they use to calc your bf, calipers? If so there is a margin of error.

[onimusha]

well yeah it is a machine. so you think my diet is too much? what should I cut out?

[outbreak]

Man I just looked at your avitar... why do you want to cut? you're really lean. Eat and lift, put more muscle on then if you must, cut the extra muscle mass will make cutting easier.

pd. on a side note I would rethink your lifting routine. Have a days rest between lifting sessions.

[onimusha]

Man I just looked at your avitar... why do you want to cut? you're really lean. Eat and lift, put more muscle on then if you must, cut the extra muscle mass will make cutting easier.

well I was trying to get rid of my little belly first. I know I look lean, and it may be hard to believe but I use to be way skinnier than that. I have the unfortunate skinny guy with a gut look. well....not so much anymore, but I did.

[hasuchObe]

More chicken less yogurt! I swear, most people eat like 1 or 2 chicken breast a day.. isn't that only ~260 calories? I eat like 4 at least. More chicken breast! Oh, and less protein. 4 scoops max on a workout day. Just eat more chicken man~ Don't forget the hotsauce

[onimusha]

More chicken less yogurt! I swear, most people eat like 1 or 2 chicken breast a day.. isn't that only ~260 calories? I eat like 4 at least. More chicken breast! Oh, and less protein. 4 scoops max on a workout day. Just eat more chicken man~ Don't forget the hotsauce

Ah ok, less yogurt. yeah i haven't been mixing my protien into just milk because i was getting upset stomachs from that. I guess I have to break down and order a blender online since they are impossible to find out here in japan. Oh well, at least chicken is cheap out here unlike most other foods.

[pinzer]

I'd suggest these tips:

1. Drop the whole eggs for egg whites
2. Lose the olive oil, try Pam for cooking
3. 1 tuna fish sandwich... meaning keep the same amount of tuna as both sandwiches, drop the extra 2 slices of bread
4. Fruit only once/day. substitute the fruit in one meal with potato, brown rice, or veggies
5. Make sure you're taking a multi-vitamin

Hope this helps...

[baarat]

I'd suggest these tips:

1. Drop the whole eggs for egg whites
2. Lose the olive oil, try Pam for cooking
3. 1 tuna fish sandwich... meaning keep the same amount of tuna as both sandwiches, drop the extra 2 slices of bread
4. Fruit only once/day. substitute the fruit in one meal with potato, brown rice, or veggies
5. Make sure you're taking a multi-vitamin

Hope this helps...

Why drop good fat in eggs, and switch from olive oil to pam.......strange.

[Bondi]

What kind of fruit you eating... Fruit is higher up in terms of GI and will stop you from burning fat. But you need to be eat 2-4 pieces a day, just not so frequently, you should enjoy it pre/post workout. Check the Gi of your yougurt too.

Cut the fat, egg fat is still saturated and there is conflicting evidence on it, so avoid it. Olive oil isn't that great, take flax instead. And forget the palm oil, that stuff will clog your artries and cause heart disease (saturated fat).

Reduce your training to 3 days a week, you must let it recover to build more muscle, your body has a limited capacity to do so and you may be pushing yourself into catabolic states whilst on a caloric surplus.

[baarat]

Cut the fat, egg fat is still saturated and there is conflicting evidence on it, so avoid it. Olive oil isn't that great, take flax instead. And forget the palm oil, that stuff will clog your artries and cause heart disease (saturated fat).
.

Another one.............You have no idea what your talking about.

[Bad Company]

Dont cut. Clean bulk. Please!

[dcarrera]

Dont cut. Clean bulk. Please!

I was about to say WHAAT?? But then I looked at OP's picture and geez!
OP, WHY ARE YOU CUTTING? You should be bulking.

[outbreak]

Dont cut. Clean bulk. Please!

x2

[Bondi]

For Barrat:
Facts on eggs, 2 whole eggs a day is not bad.
5 eggs will contain 30g of fat, roughly 11g of which is saturated.
I should clarify to ditch 2-3 yolks.

Facts on Fruit... it depends on the fruit, please find an attached link to chart.
http://www.diabetes.org.au/gi.pdf
Things like watermelon will spike your insulin levels, and limit fat burning, combined with a caloric surplus and it will lead to fat storage and lipogenesis.
How GI influence fat metabolism... please research.

Is there anything else you care to discuss, clearly by your reps you seem to be in disagreement?

Having had a look at the other comments and into the guy's weight, yeah, bulking is the way to go, why cut?

[baarat]

For Barrat:
Facts on eggs, 2 whole eggs a day is not bad.
5 eggs will contain 30g of fat, roughly 11g of which is saturated.
I should clarify to ditch 2-3 yolks.

Facts on Fruit... it depends on the fruit, please find an attached link to chart.
http://www.diabetes.org.au/gi.pdf
Things like watermelon will spike your insulin levels, and limit fat burning, combined with a caloric surplus and it will lead to fat storage and lipogenesis.
How GI influence fat metabolism... please research.

Is there anything else you care to discuss, clearly by your reps you seem to be in disagreement?

Having had a look at the other comments and into the guy's weight, yeah, bulking is the way to go, why cut?

I appreciate the insight on fats but your whole statement is based on out dated information that the party line low fat guru's regergitate daily and is as far from the truth as it can be.....which fatty acids in saturated fats in eggs are you finding a problem with, maybe I can shed some light. I won't get into fruit as it relates to a balanced diet , but you might want to do a little research on GL and how that relates to that same diet, you might be enlightened. peace

[Bondi]

Barrat:
Well first I think you should offer your insights into eggs, you were quick to counter yet have failed to support your view. Why? And please provide your credible evidence on eggs.

I still think that 2-3yolks/day should be most people's limit in view of what I've looked at. I am happy to change my view if there is credible evidence to do so, definately not dogmatic either way. Until then I stand by what I said. And as you can see I am not anti-egg.

General Info On Fats (&eggs):
http://www.hsph.harvard.edu/nutritionsource/fats.html
http://www.hsph.harvard.edu/ats/Apr30/

Info on Eggs:
http://www.ajcn.org/cgi/content/full/75/2/333 This is a good one, a little contradictory because he found evidence of just one yolk increase heart disease risk by 2% so does that mean 5 eggs is 10%?
http://www.health.harvard.edu/press_...-nutrition.htm

I care about saturated fat content in eggs, so please address those and shed some light on it.

I think based on current evidence one should not consume unlimited quantities of egg yolks, they do contain saturates.

[tinyman5000]

Barrat:
Well first I think you should offer your insights into eggs, you were quick to counter yet have failed to support your view. Why? And please provide your credible evidence on eggs.

I still think that 2-3yolks/day should be most people's limit in view of what I've looked at. I am happy to change my view if there is credible evidence to do so, definately not dogmatic either way. Until then I stand by what I said. And as you can see I am not anti-egg.

General Info On Fats (&eggs):
http://www.hsph.harvard.edu/nutritionsource/fats.html
http://www.hsph.harvard.edu/ats/Apr30/

Info on Eggs:
http://www.ajcn.org/cgi/content/full/75/2/333
http://www.health.harvard.edu/press_...-nutrition.htm

I care about saturated fat content in eggs, so please address those and shed some light on it.

I think based on current evidence one should not consume unlimited quantities of egg yolks, they do contain saturates.

i eat 12 whole eggs a day on my bulk. Look at my avatar and tell me Im eating too much 'bad fat'. Im lean as hell, dont talk out of your ass

[Bondi]

Your a young moron, show me some credible study that shows eating 5 yolks+ a day is good.

Not only that it's not all about how you look, or maybe it is for you. Taking amphetamines will help you get lean, are you saying it's good for your health?

[Vanquish39]

i think you're body is going into starvation mode. You're burning way too may calories for your type of body.

[onimusha]

I was about to say WHAAT?? But then I looked at OP's picture and geez!
OP, WHY ARE YOU CUTTING? You should be bulking.

I understand I look thin still but I actually use to be way skinnier than this if you can imagine. I wish I had a pic to show you. I bulked up for about 4 months and went from 135 to 156. I stopped once I got to 15.8 bf. Now I am at 14.6%. I was told when you hit 15% you should start cutting. I mean I was really starting to get an ugly little belly I swear, and on a guy with my thin build it looks super bad.

[baarat]

Barrat:
Well first I think you should offer your insights into eggs, you were quick to counter yet have failed to support your view. Why? And please provide your credible evidence on eggs.

I still think that 2-3yolks/day should be most people's limit in view of what I've looked at. I am happy to change my view if there is credible evidence to do so, definately not dogmatic either way. Until then I stand by what I said. And as you can see I am not anti-egg.

General Info On Fats (&eggs):
http://www.hsph.harvard.edu/nutritionsource/fats.html
http://www.hsph.harvard.edu/ats/Apr30/

Info on Eggs:
http://www.ajcn.org/cgi/content/full/75/2/333 This is a good one, a little contradictory because he found evidence of just one yolk increase heart disease risk by 2% so does that mean 5 eggs is 10%?
http://www.health.harvard.edu/press_...-nutrition.htm

I care about saturated fat content in eggs, so please address those and shed some light on it.

I think based on current evidence one should not consume unlimited quantities of egg yolks, they do contain saturates.

Ok Bondi I will, it seems you arn't a zealot about fats.....I really don't have time right now, but later today. If you have time take a look at the per capita consumption of saturated fats in the last 100 years.....which has gone down btw and at the same time heart disease and diabetes has gone through the roof. If you ask yourself that question, you will get the answers for todays obesity, heart disease, diabetes, cancer and pretty much the lions share of problems in NA related to health.

It's easy to point the finger at one thing, but it doesn't work that way with the human body.

In one of those links it says "The fact that no studies in the past decade have reported a significant relation between either egg consumption or dietary cholesterol intakes and heart disease risk ".... should have sent up a red flag.

Oh, and I didn't say eat all the saturated fat you want.......I wouldn't say that to anything we eat. Later.

EDIT: After reading those links you provided they all indicate that sfa's do not nessessarily effect cholesterol negatively.....I think you should re read them.
You might find this interesting.
http://www.ncbi.nlm.nih.gov/sites/en...ubmed_RVDocSum

[mpipes]

well yeah it is a machine. so you think my diet is too much? what should I cut out?

Which machine was it? Unless it was a BodPod or a hydrostatic test in a pool of water, any other machine measurement is totally suspect and most likely completely inaccurate and inconsistent.

The calipers have a margin of error that's more affected by the person taking the measurements than anything else. You gotta have someone that knows what they're doing and use that same person every time if you want consistent numbers.

I almost wouldn't even worry about it because honestly, you're getting plenty of exercise and your nutrition choices are healthy overall, and the body is really forgiving as long as you're giving it some solid nutrition, which you are. Cutting back to two whole eggs plus whites instead of 5 whole eggs won't make a bit of difference in your body fat levels and I wouldn't worry about the extra yolks causing other health problems because the other food choices are good. One little tweak isn't going to make the difference between heart disease/high cholesterol because the sum of all the parts of the equation is still way better than 98% of the rest of the population.

My recommended diet tweaks if you really feel the need to tweak it is the mixed fruit, protein powder and the brown rice. If the mixed fruit is coming from a can, it's LOADED with processed sugar and serving sizes of one cup may be too much to have at one time. If the mixed fruit is home made and has no sugar added, you're golden, but either way I would cut it back to two servings of fruit per day instead of 3. Ideally you don't want any processed sugar at all, but realistically cutting it back as much as you can is fine. The brown rice is good but you may need to reduce the two serving sizes you eat earlier in the day and keep that serving after your workout as it is when you really need the carbs the most, essentially carb tapering. Between the fruit and brown rice earlier in the day, you're eating enough carbs that you can cut them back a little and still have plenty of energy for the workout in the afternoon/evening. I would try to replace the first two servings of protein powder with real food but keep the powder after your workout. Save the powder for the times when you really need that fast digesting protein, otherwise you're just wasting powder using it at regular meals.

[baarat]

today I got my body readout by my gym, and I was suprised to see my BF has gone up (13.6 to 14.2 in three weeks) and my muscle mass has unfortunately gone down (although not severly and I expected it would somewhat since I am cutting)!! I have no idea what I am doing wrong so I definately need your help on this.

I beg your help!

Your not eating enough, you need to bulk, not cut. Increase lean meat consumption to replace that protein powder your consuming. Get some veg as well. Hope your taking some omega 3's around 5 g's a day. Cut out any refined oils if your consuming them and replace with olive oil or coconut oil. Your last meal should be some slow digesting protein and fats.....cottage cheese and peanut butter is popular.imo

[justdragit]

well yeah it is a machine. so you think my diet is too much? what should I cut out?

there's your main problem right there...

[emchowdhury]

today I got my body readout by my gym, and I was suprised to see my BF has gone up (13.6 to 14.2 in three weeks) and my muscle mass has unfortunately gone down (although not severly and I expected it would somewhat since I am cutting)!! I have no idea what I am doing wrong so I definately need your help on this.
I beg your help!

You are very small, you have no muscle mass. why you cutting for? Bulk up please. 5,11 156 look like people with eating disorder.

The answer to your question is muscle loss. as you loose muscles while doing cardio, you loose weight, but your bf% goes up.

[jackednetboy]

i eat 12 whole eggs a day on my bulk. Look at my avatar and tell me Im eating too much 'bad fat'. Im lean as hell, dont talk out of your ass

Have you been lean all of your life though? =)
I have a friend that puts cheesecake in his protein shakes and he's lean. Please, don't talk out of your ass.

[baarat]

Barrat:
Well first I think you should offer your insights into eggs, you were quick to counter yet have failed to support your view. Why? And please provide your credible evidence on eggs.

Lets take a look at the fatty acid profile of a large egg for example. (I'm going to talk about the major fatty acids as contributors only, so total numbers may be slightly different.)

Total Fat: 5 g's

Saturated fat: 1.5 g's
Mono fat:.......1.9 g's
Poly fats:.......0.7 g's

SFA's.....there's 2 major ones here. 1.1 g's of Palmitic Acid, and 0.4 of Stearic acid. Pamitic has a neglegable effect on cholesterol and in combination with linoleic acid, improves cholesterol. Stearic acid shows positive effects on cholesterol. Even being judgemental this combination we'll for agrument sake say is neutral.

MONO's....most of the mono fat in eggs is Oleic acid 1.7 g's the same in olive oil and shows health benefits and has a positive effect on overall cholesterol.

POLY's.....0.6 g's is Linoleic acid, which has a positive effect on cholesterol and which previously mentioned ion conjuction with palmitic acid, found in saturated fat, like above, improves the cholesterol profile found in that food.

So the overall effect of eating an egg is a benefit, which up until recently (20 years) wasn't a debate. It has to be one of natures more perfect foods, and if you do some research in what I've said, I think you'll agree that eggs are some of the best fats you'll ever get to consume.

Eggs have been consumed for thousands of years. doesn't that make you wonder why it's such a problem now. Does it even tweek any interest in what might be causing heart disease, obesity and other malodies in the North American Diet?

If consuming cholesterol has little to no effect on our serrum cholesterol, then why is our body producing the amount of LDL it is, in the average NA diet?

[Bondi]

Sorry I don't buy into arguments that if it's been around in our diet for 1000 years it must be good.

As you are well aware I am conservative, and the benefits of having an egg a day are really clear.

I think the fact is the research has cleared eggs but I have yet to see studies being conducted on people eat 5 eggs or even 12 eggs consistantly per day.
I remain of the view that guidelines have evolved to look at overall levels of fats, and rightly include eggs as part of a diet. But they are talking about 1 lonely egg a day (that's what the research is based on, 1 egg). Even on 1egg/day which is the highest I could find there are populations that are at risk.
http://www.cababstractsplus.org/goog...cNo=2004311461

http://www.who.int/hpr/NPH/docs/who_...ert_report.pdf
Palmic acid is a negative saturated fat combined with 4.5% linoleic acid it claimed to neutralise it overall, but by profile. But it is still bad. WHO has evidence to back this up. Palm oil is the worst of all fats due to this very reason.

I still say limit yolks but comsume eggs, I think it is prudent to say 2-3 a day for males and 1-2 for females. It's a stab but I think a supported stance.

You raise some excellent points on serum cholesterol, that I think genetics is a major contributor and other environmental factors, incl diet... what are your thoughts on this then?

[Bondi]

Sorry some of the links didn't work sorry here's the abstract + wiki etc.

English Title: Egg consumption, serum cholesterol, and cause-specific and all-cause mortality: the National Integrated Project for Prospective Observation of Non-communicable Disease and Its Trends in the Aged, 1980 (NIPPON DATA80).
Personal Authors: Nakamura, Y., Okamura, T., Tamaki, S., Kadowaki, T., Hayakawa, T., Kita, Y., Okayama, A., Ueshima, H.
Author Affiliation: Division of Cardiology, Department of Medicine, Shiga University of Medical Science, Shiga, Japan.
Editors: No editors
Document Title: American Journal of Clinical Nutrition, 2004 (Vol. 80) (No. 1) 58-63

Abstract:
Background: Because egg yolk has a high cholesterol concentration, limited egg consumption is often suggested to help prevent ischemic heart disease (IHD). Objective: We epidemiologically examined the validity of this recommendation. Design: We analyzed the relations of egg consumption to serum cholesterol and cause-specific and all-cause mortality by using the NIPPON DATA80 (National Integrated Project for Prospective Observation of Non-communicable Disease And its Trends in the Aged, 1980) database. At the baseline examination in 1980, a nutritional survey was performed by using the food-frequency method in Japanese subjects aged ≥30 y. We followed 5186 women and 4077 men for 14 y. Results: The subjects were categorized into 5 egg consumption groups on the basis of their responses to a questionnaire (≥2/d, 1/d, 1/2 d, 1-2/wk, and seldom). There were 69, 1396, 1667, 1742, and 315 women in each of the 5 groups, respectively. Age-adjusted total cholesterol (5.21, 5.04, 4.95, 4.91, and 4.92 mmol/L in the 5 egg consumption categories, respectively) was related to egg consumption (P<0.0001, analysis of covariance). In women, unadjusted IHD mortality and all-cause mortality differed significantly between the groups [IHD mortality: 1.1, 0.5, 0.4, 0.5, and 2.0 per 1000 person-years, respectively (P=0.008, chi-square test); all-cause mortality: 14.8, 8.0, 7.5, 7.5, and 14.5 per 1000 person-years, respectively (P<0.0001, chi-square test)]. In men, egg consumption was not related to age-adjusted total cholesterol. Cox analysis found that, in women, all-cause mortality in the 1-2-eggs/wk group was significantly lower than that in the 1-egg/d group, whereas no such relations were noted in men. Conclusion: Limiting egg consumption may have some health benefits, at least in women in geographic areas where egg consumption makes a relatively large contribution to total dietary cholesterol intake.

Publisher: American Society for Clinical Nutrition

Palm oil and the blood cholesterol controversy
For many years now, it has been established that the primary cholesterol-elevating fatty acids are the saturated fatty acids with 12 (lauric acid), 14 (myristic acid) and 16 (palmitic acid) carbon atoms with a concomitant increase in the risk of coronary heart disease. Monounsaturated fatty acids such as oleic acid is as effective in reducing serum total and low-density lipoprotein (LDL) cholesterol levels as polyunsaturated fatty acids such as alpha-linoleic acid.[38] The World Health Organization in its report[39] states there is convincing evidence that palmitic oil consumption contributes to an increased risk of developing cardiovascular diseases. Research in the US and Europe support the WHO report.

Palmitic acid is the first fatty acid produced during lipogenesis (fatty acid synthesis) and from which longer fatty acids can be produced. Palmitate negatively feeds back on acetyl-CoA carboxylase (ACC) which is responsible for converting acetyl-ACP to malonyl-ACP on the growing acyl chain, thus preventing further palmitate generation

The WHO reports "convincing" evidence that dietary intake of palmitic acid increases risk of developing cardiovascular diseases. [2] However, possibly less-disinterested studies have shown no ill effect, or even a favorable effect, of dietary consumption of palmitic acid on blood lipids and cardiovascular disease, so that the WHO finding may be deemed controversial.[3] However, another study showed that palmitic acid had no hypercholesterolaemic effect if intake of linoleic acid was greater than 4.5% of energy. On the other hand, if the diet contained trans fatty acids, the health effects were negative, causing an LDL cholesterol increase and HDL cholesterol decrease. [4]