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  1. #1
    Registered User YungSacca's Avatar
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    Belly Fat Won’t Go

    Hi guys, I’m quite new to bodybuilding and would like your advice on an issue I’m currently facing.

    Age: 23
    Gender: female
    Current weight: 135
    Height: 5.5
    BMR: 1578

    About 10 months ago I started out at 180 lbs. I did a lot of cardio and reduced daily caloric intake. I did not have any access to a gym at the time. In August I stared the Keto diet consuming 1200 calories per day. I lost all the excess fat on my thighs. Now, I’m just stuck with skinny legs and fat around the midsection that just won’t go.

    I have read that I need lot of cardio to burn the remainder of the fat but my problem is that I don’t see any results anymore. I’ve also read that with a caloric intake of 1200 my metabolism would be slowed down and this would hinder further fat loss.

    For anyone more knowledgeable than me about this topic, please share your insight and provide advice if any on how I could deal with this.

    I now have access to a gym and I wish to start adding muscle mass up to about 150 lbs. I’m not sure how to go about doing this since I’m order to add mass I’ll need to eat more but if I do, I’ll gain even more fat.

    Any advice would be greatly appreciated. Thanks.
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  2. #2
    Registered User HonkeyKongDong's Avatar
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    Originally Posted by YungSacca View Post
    Hi guys, I’m quite new to bodybuilding and would like your advice on an issue I’m currently facing.

    Age: 23
    Gender: female
    Current weight: 135
    Height: 5.5
    BMR: 1578

    About 10 months ago I started out at 180 lbs. I did a lot of cardio and reduced daily caloric intake. I did not have any access to a gym at the time. In August I stared the Keto diet consuming 1200 calories per day. I lost all the excess fat on my thighs. Now, I’m just stuck with skinny legs and fat around the midsection that just won’t go.

    I have read that I need lot of cardio to burn the remainder of the fat but my problem is that I don’t see any results anymore. I’ve also read that with a caloric intake of 1200 my metabolism would be slowed down and this would hinder further fat loss.

    For anyone more knowledgeable than me about this topic, please share your insight and provide advice if any on how I could deal with this.

    I now have access to a gym and I wish to start adding muscle mass up to about 150 lbs. I’m not sure how to go about doing this since I’m order to add mass I’ll need to eat more but if I do, I’ll gain even more fat.

    Any advice would be greatly appreciated. Thanks.
    I'm a male, but have the exact same issue with the belly fat. Rest of my body is lean, just seems to go to the belly. I'm 31. The past month I tried something that has made a noticeable difference. Decline sit ups, with only 30 seconds to a minute between sets. It strengthens your core, and doesn't make your belly "plop" out after you start building muscle on your core.

    This may not rid your belly of the fat like you want, but it definitely helps your posture. When you look at yourself in the mirror, and suck your belly in.. that's the look it'll give you without having to suck it in.

    As far as getting completely rid of the belly fat goes... could use some help there myself. Hope this helps some.

    If you up your cardio, and eat smaller, but more meals throughout the day, your metabolism will speed up and your body will retain less calories. It's a slow process, but it's tried and true
    Last edited by HonkeyKongDong; Yesterday at 03:34 PM.
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  3. #3
    Registered User hardyboysare's Avatar
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    You won't gain excessive fat if you follow a restrict caloric surplus, this will be best achieved by calculating your TDEE maintenance and training on that and seeing how you do, after do that for a few months if no progress occurs then following a very small caloric surplus of around 100-200 calories above TDEE maintenance would be optimal for limiting fat and developing muscle see this link for full info:-

    https://forum.bodybuilding.com/showt...hp?t=173439001

    Aim to gain around 0.75-1lb a month. This will ensure mainly muscle is built. As for Keto this does nothing special beyond calories in vs calories out and really for gaining muscle it is not optimal as muscle building requires extra energy at the gym for weight lifting and the best form of instant energy comes from carbs.

    As for training program you need one that is balanced and offers progressive overload these programs are a good start to consider:-

    https://liftvault.com/programs/stren...m-spreadsheet/ - Strong Curves (popular with women)

    https://forum.bodybuilding.com/showt...9172473&page=1 - Allpro

    https://forum.bodybuilding.com/showt...9678631&page=1 - Fierce 5

    https://atlargenutrition.com/baby-got-back-routine/ - Baby got back.

    By doing this and progressive getting stronger and increasing volume you will start to build more muscle. This will take time and seeing results in a month is not likely but after 6 months you should start to see some good results.

    Posting a pic on your bodyspace may help but I am sure its due to being undertrained from lack of weight training so following a program whilst gaining muscle will help combat this.
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  4. #4
    Registered User RapidFail's Avatar
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    Originally Posted by hardyboysare View Post
    You won't gain excessive fat if you follow a restrict caloric surplus, this will be best achieved by calculating your TDEE maintenance and training on that and seeing how you do, after do that for a few months if no progress occurs then following a very small caloric surplus of around 100-200 calories above TDEE maintenance would be optimal for limiting fat and developing muscle see this link for full info:-

    https://forum.bodybuilding.com/showt...hp?t=173439001

    Aim to gain around 0.75-1lb a month. This will ensure mainly muscle is built. As for Keto this does nothing special beyond calories in vs calories out and really for gaining muscle it is not optimal as muscle building requires extra energy at the gym for weight lifting and the best form of instant energy comes from carbs.

    As for training program you need one that is balanced and offers progressive overload these programs are a good start to consider:-

    https://liftvault.com/programs/stren...m-spreadsheet/ - Strong Curves (popular with women)

    https://forum.bodybuilding.com/showt...9172473&page=1 - Allpro

    https://forum.bodybuilding.com/showt...9678631&page=1 - Fierce 5

    https://atlargenutrition.com/baby-got-back-routine/ - Baby got back.

    By doing this and progressive getting stronger and increasing volume you will start to build more muscle. This will take time and seeing results in a month is not likely but after 6 months you should start to see some good results.

    Posting a pic on your bodyspace may help but I am sure its due to being undertrained from lack of weight training so following a program whilst gaining muscle will help combat this.
    I think this post pretty much covers it all. You've gone from being overweight to being 'skinny-fat'. There's nothing wrong with your weight at your height, but you'll look better with more muscle and less fat. You could consider trying a body recomposition where you eat at maintenance calories while consistently resistance training. A little cardio is good for your health, but will not help with body composition - lifting should be priority #2 (diet is #1).
    Age: 35
    Height: 185cm (6'1")
    Weight: 79.6kg (175.5lb)

    Recovering from surgery, no lifting until November.
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