I feel like a fat sausage!

[BigRedCat]

I have been trying to cut on a 40/30/30 and get rid of my 37" waist(I want it down to 33-34") and have not been getting any results. I have been gaining muscle and my weight has actually gone up from 185 to 191. WTF?! My arms and chest and shoulders have been growing but my damn waist is the same. What can I do to get rid of this fat? I have been eating very clean with good fats(Udo's) - 2200 cals a day and doing weights 3 days a week, cardio 3 days a week. Do I need to just do all out cardio every day or what? I usually do HIT cardio(intervals) for 20-30 minutes or I do 30 mintes of slow cardio(3.7mph) on the treadmill. What should I do to get rid of this fat?

 

[PwB]

You are getting a calorie intake at 12* your bodyweight. Although this number is often used, and it is a good starting point, it does not work for everybody. For me personally this is too high and I dont start losing significant amt.'s of fat until i'm down to around 8* my weight in cals. The reason you probably arent losing fat is too many calories b/c your requirements are less than your eating. Try to multiply your weight by 10, and use this calorie intake for 1-2 weeks and see if fat loss occurs. If this isn't working lower to 8 cals per lb., but give the 10 at least a week or 2 and keep ACCURATE, PRECISE records of everything you put un your mouth, just for this short time to get a true idea of what your taking in.

Dont worry about diet ratios, get at least 1g protein per lb. bodyweight, use the fish oils (Udos is good as well), and divide the remaining calories how you like. Make sure u keep accurate count of your cals. Try this and let us know how you progress.

 

[iced earth]

8 x body weight? No disrespect PwB, but don't you think that's way too low? You will lose muscle and when you come off that, you'll gain fat. I hope Mr.X can shed some light on this.

\m/ '.' \m/

 

[PwB]

I said to lower it to 10 initially and if fat doesnt come off at that level given a fair amt. of time then bw* 8, and no, different people have different metabolisms. Even Lyle McDonald now admits the 12* bodyweight is just a starting point, and he personally has to drop calories to 8* bodyweight to lose and significant amt. of fat. It really depends on the person and although it may be way low for you it isn't for me and many others. Also w/ frequent carb refeeds to boost leptin theres even less risk of muscle loss and metabolic slowdown. So for the avg person 8 may be way to low but it may be optimal for someone w/ a much slower metabolism, thats why I said dont just drop it to 8, try a slighly lower defecit and see where that takes you.

 

[BLIND180]

How long have you been on your diet? I am 6' 2" 240 & went from 38" waist to a 33" waist @ 210 but it took me about 12 weeks and I really did not even diet that hard. Not sure but you may have not given it enough time to see the results you are looking for. Just keep up the hard work, diet and cardio, take pictures, stay off the scale but keep looking at the mirror and use the pictures for references.

 

[jerkbox]

i would suggest CKD.....but if you don't want to do that,

maybe try adding in an ECA, also try eating low GI carbs early in the day, and eliminate them anytime after 4 or 5 pm.

drink a ton of water if you're not already.

just some things to think about.

also, when are you doing your cardio?

timing your exercise and nutrition can also be important.

 

[BigRedCat]

I live on a weird schedule. I work out late around 11pm-12am. I do cardio after weights or on its own at the same time. I am not a morning person, then again the "morning" to me is noon. I go to bed around 4am depending when I am working the next day.

I have some Labrada Charge but to be honest I cant handle it, it makes me insane. I have serious mental problems when I take ECA, it really makes me wacko. I have been cutting for about maybe 3 weeks so I will give it more time. Its weird because I have been gaining muscle. I dont want to lose the muscle I have, just get rid of this belly. The only time I have lost fat is when I dont eat hardly anything, which of course sucks and is unhealthy and not to mention makes me lose muscle big time. My arms are up to 16.5" so I dont want them to shrink! I will keep at it and lower my cals if I dont see results. By the way, my girl is cutting too, she is 5'5" @ 137, what should her daily cals be?

 

[Slugfast]

Wouldn't the muscle loss be neglible if you are on the 8x bodyweight calorie diet if you are eating 1g protein/bodyweight and supplementing with Glutamine? I was under the impression that recent tests had shown that high protein and glutamine supplementation had shown to decrease muscle loss for people who didn't work out as much as they used to. I might have misread something along the lines

 

[mojokid]

correct me if I'm wrong but if you are growing while on your diet that has to mean that you have adequate amounts of insulin in your blood and adequate amounts of protein to 'grow' your muscles. (i.e you're eating too many carbs and protein for your goal ) If your goal is to lose the fat around your waist, insulin must be minimum to nil, that's the first step in creating an environment where adipose tissue can be mobilized to be burned as fat.

I'm trying to rid of stomach fat as well and I must resort to cytomel and clen to do it.

 

[BigRedCat]

Well it really shouldn't matter what I am eating if I am below my maintenance cals for the day. I have been eating around 2200 cals a day. I dont see why I am NOT be losing fat. Its very possible I need to go lower on my cals.

 

[PwB]

insulin is not lipogenic on a hypocaloric diet (ie. eating less cals then u need insulin wont make u fat). It still is advisable to control insulin but for the record people have been getting ripped for years on high carb diets. I'd say the main issue here is one of calories.