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  • Posted On: 10-10-15, 3:49 pm (EDT) #1

    Lose fat

    October 10, 2015, 3:49 pm

    So i commented on Scott's youtube video about dirty bulking and i did that last winter. Gained way too much fat and now its really hard for me to lose it especially around my abdominal area. I know I can't spot reduce but thats where the problem area is. I'm sitting at 108 lbs. BMR=1317 calories.

     

    Macros are:

    130-140 g of Protein

    110-120g of Carbs

    35g of Fat

     

    I lost a lot of weight but not the good kind. I got really busy and stopped working out for 2 weeks because I got very sick. I want to get back at it. I just don't know what to do from here. Should I keep cutting or should I be in a little bit of a calorie surplus? I feel like I'm not that motivated anymore because I've been cutting for awhile and yes I have lost weight but I still have a round tummy. Scott talked about having the fats that will never go away unless you get surgery. What do I do from here? Any helpful tips??

  • Posted On: 10-12-15, 5:00 am (EDT) #2

    Lose fat

    October 12, 2015, 5:00 am
    Posted by: triciagotcha

    So i commented on Scott's youtube video about dirty bulking and i did that last winter. Gained way too much fat and now its really hard for me to lose it especially around my abdominal area. I know I can't spot reduce but thats where the problem area is. I'm sitting at 108 lbs. BMR=1317 calories.

     

    Macros are:

    130-140 g of Protein

    110-120g of Carbs

    35g of Fat

     

    I lost a lot of weight but not the good kind. I got really busy and stopped working out for 2 weeks because I got very sick. I want to get back at it. I just don't know what to do from here. Should I keep cutting or should I be in a little bit of a calorie surplus? I feel like I'm not that motivated anymore because I've been cutting for awhile and yes I have lost weight but I still have a round tummy. Scott talked about having the fats that will never go away unless you get surgery. What do I do from here? Any helpful tips??

    Hey hey!

    Fat cells never disappear, but they do shrink, and you can still look amazing, it's just a matter of losing that little bit that might be stopping you from achieving that.

     

    Sounds like you are pretty light, so your body might almost be in starvation mode, hanging onto that last little bit of fat. So actually gaining some more weight could end up being a good thing.

    From my calculations, using your highest numbers for carbs and fat, you're only getting 1355 calories. If you want to gain some weight back, I would suggest eating at least 1500 as a starting point, then see how that goes. Maybe increase the fat a bit more.

    What kind of cardio are you doing? Are you doing any? What sort of training are you doing? Circuit training is great for boosting metabolism and burning fat.

    Also, you could consider something like Intermittent Fasting if you like.

    Hope this helps!

    Jordan

  • Posted On: 10-12-15, 9:56 pm (EDT) #3

    Lose fat

    October 12, 2015, 9:56 pm
    Posted by: triciagotcha

    So i commented on Scott's youtube video about dirty bulking and i did that last winter. Gained way too much fat and now its really hard for me to lose it especially around my abdominal area. I know I can't spot reduce but thats where the problem area is. I'm sitting at 108 lbs. BMR=1317 calories.

     

    Macros are:

    130-140 g of Protein

    110-120g of Carbs

    35g of Fat

     

    I lost a lot of weight but not the good kind. I got really busy and stopped working out for 2 weeks because I got very sick. I want to get back at it. I just don't know what to do from here. Should I keep cutting or should I be in a little bit of a calorie surplus? I feel like I'm not that motivated anymore because I've been cutting for awhile and yes I have lost weight but I still have a round tummy. Scott talked about having the fats that will never go away unless you get surgery. What do I do from here? Any helpful tips??

    @joehurricane gave some great tips.

     

    I feel like your calories are pretty low as well and Your fat should be higher. Closer to 50grams minimum

     

    But the real question is what are your workouts like? It will be easier to determine your calories if we had an idea of your weekly workout plan

  • Posted On: 10-14-15, 10:24 pm (EDT) #4

    Lose fat

    October 14, 2015, 10:24 pm
    Posted by: Scott_Herman

    @joehurricane gave some great tips.

     

    I feel like your calories are pretty low as well and Your fat should be higher. Closer to 50grams minimum

     

    But the real question is what are your workouts like? It will be easier to determine your calories if we had an idea of your weekly workout plan

    Yeah i think you guys are right. I am going to increase my calories. I think my body was in a calorie deficit for a very long time. For my workouts I do a 5 day split. Chest, back, shoulders, legs, arms. 1-1.5 hours working out. Cardio 2 times a week for 30 minutes.

     

    How much should I be eating then?

  • Posted On: 10-14-15, 10:26 pm (EDT) #5

    Lose fat

    October 14, 2015, 10:26 pm

    I would love to have exact macros! That would help out a lot!

  • Posted On: 10-14-15, 10:29 pm (EDT) #6

    Lose fat

    October 14, 2015, 10:29 pm
    Posted by: JoeHurricane

    Hey hey!

    Fat cells never disappear, but they do shrink, and you can still look amazing, it's just a matter of losing that little bit that might be stopping you from achieving that.

     

    Sounds like you are pretty light, so your body might almost be in starvation mode, hanging onto that last little bit of fat. So actually gaining some more weight could end up being a good thing.

    From my calculations, using your highest numbers for carbs and fat, you're only getting 1355 calories. If you want to gain some weight back, I would suggest eating at least 1500 as a starting point, then see how that goes. Maybe increase the fat a bit more.

    What kind of cardio are you doing? Are you doing any? What sort of training are you doing? Circuit training is great for boosting metabolism and burning fat.

    Also, you could consider something like Intermittent Fasting if you like.

    Hope this helps!

    Jordan

    Thank you for the suggestion! I was 122 before and then now im 108. But the weight that i lost for the past month was not the good kind. =(

  • Posted On: 10-15-15, 7:24 am (EDT) #7

    Lose fat

    October 15, 2015, 7:24 am

    I made the mistake of dirty bulking after my last bodybuilding contest and gained too much fat. The cutting phase was taking longer than I had wished. I found that taking a two week diet break where I ate around maintenance or slight surplus was exactly what I needed. It was a mental break from the diet, my energy skyrocketed, I regained my strength and performance in the gym, which skyrocketed my enthusiasm for training even more.

     

    I knew that I didn't want to abandon my cut all together. I really wanted to follow through with my goal and get ripped. That short 2 week diet break helped me finish my cut strong.

     

     

  • Posted On: 10-15-15, 12:39 pm (EDT) #8

    Lose fat

    October 15, 2015, 12:39 pm
    Posted by: triciagotcha

    Yeah i think you guys are right. I am going to increase my calories. I think my body was in a calorie deficit for a very long time. For my workouts I do a 5 day split. Chest, back, shoulders, legs, arms. 1-1.5 hours working out. Cardio 2 times a week for 30 minutes.

     

    How much should I be eating then?

    Lets try boosting your macros to this

     

    Macros are:

    150g of Protein

    110-120g of Carbs

    60g of Fat

     

    1 REFEED day of carbs on your most intense workout day. On this day have between 150 - 200 grams of carbs.

     

    Lets try this for 2 weeks and see how you feel!

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