Why Is There Still a Gut?

Diet and Nutrition
1

Hey All,

Been a while since I’ve been on here, but appreciate some solid advice…

I’m currently on the Stronglifts 5x5 Program, training 3 times per week (45-55mins max), with one day where I do 20 mins HIIT (sprints)

Current typical Diet:

Breakfast: 30g Tuna (can), mixed veg, 25g Mackeral (smoked), 2 CLA tabs

Mid-Morning: 30g Brazil Nuts

Lunch: 180g Chicken breast, mixed salad + beans, + 3 Flax-seed tabs

Pre-workout: 30g Whey Protein Isolate + (half hour later) MST Ragnarok drink (mainly creatine)

Post Workout: 45g Whey Isolate + 30g Instant Oats (I want to avoid simple sugars, as have history of diabetes in my family!)

Dinner: 300g Chicken Breast, 100g Broccoli, + 2 CLA tabs

Supplements: 3 BCAA tablets (3-4 times per day), and 2 ZMK tabs before bed.

So its a fairly low carb diet (I estimate about 50g-75g per day), and my energy and recovery levels are good.

I’m quite lean everywhere - legs/ arms etc, however, I have this nagging protruding belly flab that just wont go away…I have this kinda ‘skinny-fat’ pregnant look, so Im wondering where the hell Im going wrong?!?.. Not like Im gorging on carbs!! …any help/ ideas!!!

Cheers

:slight_smile:

2

Height?
Weight?
BF?
Pic?

going off a hunch, you need to lose more fat, plain and simple.

3

remember belly fat is the last place to go. up cardio and/or keep cutting calories from diet.

4

The belly is the first place most men put on fat, and the last place they lose it from. Life’s a bitch sometimes. Keep up the work. Rome wasn’t built in a day.

5

[quote]jehovasfitness wrote:
Height?
Weight?
BF?
Pic?

going off a hunch, you need to lose more fat, plain and simple.[/quote]

Height: 180cm
Weight: 74kg
BF: 17%~ (??)

Pics: There are sme on my profile!!! - have a look!!!

I know my BF seems high, but I have very lean arms and legs, just the gut!!!..

Im not sure my calories are too high… but will track macros and update. And keep a log!!

Any thoughts on upping the cardio, given the current diet!?

Cheers

M

6

[quote]Max888 wrote:
I’m quite lean everywhere - legs/ arms etc, however, I have this nagging protruding belly flab that just wont go away…I have this kinda ‘skinny-fat’ pregnant look, so Im wondering where the hell Im going wrong?!?.. Not like Im gorging on carbs!! …any help/ ideas!!!
[/quote]

Nothing’s going wrong, you’re on the right track!

Many, many folks seem to think that following an idealized diet will inevitably lead to an aesthetic physique/carved abs… without actually building that physique/abs in the first place.

Re-calibrate your timeframe, expectations and goals and keep up with the heavy lifting, intelligent eating and with consistent effort over time, YOU WILL get there…

7

[quote]pcdude wrote:
Life’s a bitch sometimes. [/quote]

Yep. One’s genetics/habits dictate their starting point and effective strategy (hello, trial-and-error) but that’s no different than all else in life.

x 1000,0000

8

[quote]Max888 wrote:
Hey All,

Been a while since I’ve been on here, but appreciate some solid advice…

I’m currently on the Stronglifts 5x5 Program, training 3 times per week (45-55mins max), with one day where I do 20 mins HIIT (sprints)

Current typical Diet:

Breakfast: 30g Tuna (can), mixed veg, 25g Mackeral (smoked), 2 CLA tabs

Mid-Morning: 30g Brazil Nuts

Lunch: 180g Chicken breast, mixed salad + beans, + 3 Flax-seed tabs

Pre-workout: 30g Whey Protein Isolate + (half hour later) MST Ragnarok drink (mainly creatine)

Post Workout: 45g Whey Isolate + 30g Instant Oats (I want to avoid simple sugars, as have history of diabetes in my family!)

Dinner: 300g Chicken Breast, 100g Broccoli, + 2 CLA tabs

Supplements: 3 BCAA tablets (3-4 times per day), and 2 ZMK tabs before bed.

So its a fairly low carb diet (I estimate about 50g-75g per day), and my energy and recovery levels are good.

I’m quite lean everywhere - legs/ arms etc, however, I have this nagging protruding belly flab that just wont go away…I have this kinda ‘skinny-fat’ pregnant look, so Im wondering where the hell Im going wrong?!?.. Not like Im gorging on carbs!! …any help/ ideas!!!

Cheers

:)[/quote]

Abdominal fat is the last to go.

My hypothesis is that abdominal fat is where the body stores toxic substances locked up in fat cells furthest away from the internal organs. Being that this fat contains some toxins your body doesn’t want it to be released into the bloodstream too quickly. This means that we should not eat those substances that will end up as belly fat. I suspect legumes, glutin, fructose, and polyunsaturated fatty acids to be some of those toxic substances that cause abdominal fat.

Continue to keep your carbohydrate consumption low but also try lowering your protein intake as well. Too much protein can bring you out of ketosis which is the state your body prefers to be in to use fat for energy. Honestly, you really don’t need as much protein as you think you do because your body can only uptake so much of it in a day.

I use a formula of carbohydrate plus protein equal to 150 to 200g per day. I eat as much fat as I want until I am satisfied.

I have lost 30 pounds in 5 months, am still gaining strength in my major benchmark lifts, and getting compliments from the pretty young girls at my gym.

9

[quote]LIFTICVSMAXIMVS wrote:
My hypothesis is that abdominal fat is where the body stores toxic substances locked up in fat cells furthest away from the internal organs. Being that this fat contains some toxins your body doesn’t want it to be released into the bloodstream too quickly. This means that we should not eat those substances that will end up as belly fat. I suspect legumes, glutin, fructose, and polyunsaturated fatty acids to be some of those toxic substances that cause abdominal fat.
[/quote]

Interesting… care to elaborate?

Certainly, the body uses bodyfat as a means of isolating/removing toxins from circulation.

But I do NOT agree with equating ‘anti-nutrients’ with ‘toxins’ - they are distinct, by definition.

10

[quote]LIFTICVSMAXIMVS wrote:
Abdominal fat is the last to go.
[/quote]

For the record, this is a blanket statement and is not necessarily true with everyone. My abs/stomach are much leaner more quickly than my lower back and upper legs, unquestionably. I know Waylander and eBomb have similar issues as well.

For the record.

Carry on.

11

[quote]Max888 wrote:
Hey All,

Been a while since I’ve been on here, but appreciate some solid advice…

I’m currently on the Stronglifts 5x5 Program, training 3 times per week (45-55mins max), with one day where I do 20 mins HIIT (sprints)

Current typical Diet:

Breakfast: 30g Tuna (can), mixed veg, 25g Mackeral (smoked), 2 CLA tabs

Mid-Morning: 30g Brazil Nuts

Lunch: 180g Chicken breast, mixed salad + beans, + 3 Flax-seed tabs

Pre-workout: 30g Whey Protein Isolate + (half hour later) MST Ragnarok drink (mainly creatine)

Post Workout: 45g Whey Isolate + 30g Instant Oats (I want to avoid simple sugars, as have history of diabetes in my family!)

Dinner: 300g Chicken Breast, 100g Broccoli, + 2 CLA tabs

Supplements: 3 BCAA tablets (3-4 times per day), and 2 ZMK tabs before bed.

So its a fairly low carb diet (I estimate about 50g-75g per day), and my energy and recovery levels are good.

I’m quite lean everywhere - legs/ arms etc, however, I have this nagging protruding belly flab that just wont go away…I have this kinda ‘skinny-fat’ pregnant look, so Im wondering where the hell Im going wrong?!?.. Not like Im gorging on carbs!! …any help/ ideas!!!

Cheers

:)[/quote]

You’re only training 3 days a week, making a significant body change is going to require training more than this.

12

Couple things:

  1. You’re working out 2-2.5 hours a WEEK. That’s not going to cut it.

  2. Gorging in carbs isn’t the only way to get/stay fat.

  3. If those pictures in your hub are current then you have a lot of fat to lose.

  4. If those pictures in your hub are current then you have virtually no muscle mass.

To be completely honest with you, it is going to be extremely difficult for you to cut all that fat with your current routine and if you do then you are going to look very very skinny.

You are going to need to stop screwing around at the gym and bump up your workouts if you want to see real results.

13

[quote]gregron wrote:
Couple things:

  1. You’re working out 2-2.5 hours a WEEK. That’s not going to cut it.

  2. Gorging in carbs isn’t the only way to get/stay fat.

  3. If those pictures in your hub are current then you have a lot of fat to lose.

  4. If those pictures in your hub are current then you have virtually no muscle mass.

To be completely honest with you, it is going to be extremely difficult for you to cut all that fat with your current routine and if you do then you are going to look very very skinny.

You are going to need to stop screwing around at the gym and bump up your workouts if you want to see real results.[/quote]

Thanks for the feedback dude!!

I have been thinking of upping the amount/no of workouts per week to 4 or 5, but the 5x5 Program says only 3 is needed to ensure properr recovery!..

Also, I dont think Im screwing around in the gym, as I do go quite hard and dont chat to anyone!.. but maybe need to re-examine the intensity!

I like the physique you got in your Avatar, so can you give me the specifics of your diet+ training, and some detailed pointers for me to move in that direction?

Cheers

M

14

You may not be screwing around in the gym, but greg is right. I would start by increasing the amount of hours(high intensity) in the gym. Try 5 hours a week and up your calories accordingly.

15

How long have you been training for?

Looks like you’ve still got a lot of weight to lose. You’re probably on the right track as-is. If you’re on 5x5, the intensity might not be at the point where you’re going to be putting on a decent amount of muscle mass yet and probabyl won’t stimulate much fat loss either. It’ll take more time. Your calories might still be high too, but if you’re losing regularly, then you’re losing regularly. As stated, you’ve still got a lot to lose, so it’ll take quite a bit of time. Patience is key here.

As for the intensity question… how much are you lifting now on the program? Are you still increasing the weight 5/10lbs each week and not experiencing any issues?

16

[quote]chillain wrote:

[quote]LIFTICVSMAXIMVS wrote:
My hypothesis is that abdominal fat is where the body stores toxic substances locked up in fat cells furthest away from the internal organs. Being that this fat contains some toxins your body doesn’t want it to be released into the bloodstream too quickly. This means that we should not eat those substances that will end up as belly fat. I suspect legumes, glutin, fructose, and polyunsaturated fatty acids to be some of those toxic substances that cause abdominal fat.
[/quote]

Interesting… care to elaborate?

Certainly, the body uses bodyfat as a means of isolating/removing toxins from circulation.

But I do NOT agree with equating ‘anti-nutrients’ with ‘toxins’ - they are distinct, by definition.
[/quote]

It is true that dose makes toxicity and every person will have different tolerances to toxic substances.

For our purposes anti-nutrients might as well be toxic if they commute with our body in an unhealthy way.

It seems to me belly fat (or thighs and buttocks) is a mark of poor health and that it would be a perfectly reasonable defense mechanism to keep toxins as far away from the internal organs as possible.

If our body cannot neutralize or eliminate toxins they must be shunted somewhere or they will damage the body beyond repair. Growing subcutaneous fat cells is the body’s healthy response to high levels of toxicity.

17

working out more might give you more muscle, and make you more fit, but until your diet is in check your going to stay fat. The only way to know is if you are losing weight? Have you lost any weight on a scale since you started eating like this. Truth is protein or carbs you may still be eating too much to lose fat. Otherwise you can stay on your current path with the right intensity you may just gain enough muscle that your bf% goes down.

18

[quote]animus wrote:
How long have you been training for?

Looks like you’ve still got a lot of weight to lose. You’re probably on the right track as-is. If you’re on 5x5, the intensity might not be at the point where you’re going to be putting on a decent amount of muscle mass yet and probabyl won’t stimulate much fat loss either. It’ll take more time. Your calories might still be high too, but if you’re losing regularly, then you’re losing regularly. As stated, you’ve still got a lot to lose, so it’ll take quite a bit of time. Patience is key here.

As for the intensity question… how much are you lifting now on the program? Are you still increasing the weight 5/10lbs each week and not experiencing any issues?[/quote]

Hey dude- thanks for the support!

Yes, Ive been increasing weights on the 5x5 quite steadily, asides of a week where I stalled.

Im really keen to understand my diet and training requirements, so perhaps you could offer me a sample diet, and training regimin you’ve found works best for gaining lean muscle.

Cheers

:slight_smile:

19

If your beans are legumes rather than green beans, lose them and the oats for a couple of weeks.
See how you feel then.

20

[quote]Max888 wrote:

Hey dude- thanks for the support!

Yes, Ive been increasing weights on the 5x5 quite steadily, asides of a week where I stalled.

Im really keen to understand my diet and training requirements, so perhaps you could offer me a sample diet, and training regimin you’ve found works best for gaining lean muscle.

Cheers

:)[/quote]

Personally, I’d focus on a diet that focuses on losing bodyfat over a diet for gaining muscle at this point.

When I started lifting, my stats were:

5’6", 205lbs, 27% bodyfat
Lifts: 175Sq/115 bench/205DL

I did WS4SB for eight months and cleaned my diet up. My first powerlifting was during month 8. My stats:

(height the same, obviously), 147lbs, 10% bodyfat
Lifts: 305Sq/225 bench/365DL

Do the strength program. And diet. And be patient.