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6:53 am
March 1, 2010
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steddy
| | Never Never Land | |
| Member | posts 12 | |
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Hi All,
I have been trying too lose my belly to reveal my abs. I was:
90kg – 21%bf 72kg muscle mass after christmas.
Im now 83kg – 18%bf 66kg of muscle mass.
Ive been on some diet tablets called forza T5's. There Etherdrine, caffine asprin. There mainly appertite suppressents. And ive been eating alot less. I do weights 4 times a day and do cardio 5x a week with badminton on saturday. I have lost around 3-4kg of pure fat but ive lost 6kg of muscle! and i will end up being a fat skinny person. All my hard work of putting on muscle wasted! im trying to eat:
7am oats, protein shake
10am prtein shake
1pm chicken (no carbs)
4pm: gym
6pm chicken samll portion of carbs
9-10pm cottage cheese.
I was only eating around 1600-1800kals which i no is too low for my body weight. What kind of meal plan can i follow to loose fat WITHOUT loosing too much muscle???
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9:15 pm
March 1, 2010
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Darrin
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I hope some others will jump in here, as there appear to be many more issues going on than I can comment on in one reply… First off, unless your doctor has suggested them (for some reason), then I suggest you stop taking diet tablets. I can't see how they are healthy. You can lose fat without them.
Second, your math is wrong. 21% bf at 90 kg is 71 kg muscle and 18% bf at 83 kg is 68 kg muscle. So it looks like you lost 4 kg of fat and 3 kg of muscle. IFFFFF (and that's a big if) the measurements are correct. And they NEVER are correct. Study after study shows that bodyfat measurements are only estimates and even the same person measuring your bodyfat using the same technique will get different answers within minutes of each other!
Third, you say weights 4 times a day but I'm guessing you mean 4 times a week. I'm not sure what type of cardio you are doing but it's possible you are overtraining. If you don't give your muscles time to heal, then you are always in a catabolic state (muscle being destroyed and never having time to heal and grow).
So, calm down, throw away the diet pills, and get back to basics:
- when losing a lot of fat, you will probably lose some muscle; to minimize the muscle loss, lift heavy weights in an intense lifting program; losing about 10 to 1 is considered good (meaning, if you lose 10 kg of fat expect to also lose 1 kg of muscle, even if you are doing everything "perfectly")
- the key to fat loss is what you eat; overdoing training will just result in muscle loss
- yes, you 1600 calories would be too little for you, especially with all the training you are doing; even after you cut back on some training, you still should eat more than this; impossible to tell you exactly how much without knowing many more details than we could address here
Make sense?
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3:05 am
March 2, 2010
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steddy
| | Never Never Land | |
| Member | posts 12 | |
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Thanks for clearig some things up.
I train heavey weight:
mon: chest -40mins elipic trainer/cross trainer (steady rate) 400kal
Tues: arms -30minns elipic trainer, 10mins boxing
Wed: 40mins elipic trainer/cross trainer (steady rate) 400kal
Thurs: Back- 30mins elipic trainer
Fri: Legs
Sat: shoulders -1hour of badminton/squash
I have been trying to cut my carbs out after breakfat and before i go to gym.
Morning: porrage + protin shake
Mid-morn: 3 eggs, slice brown bread, beans
Lunch: chicken two small potatoes/half cup brown pasta
gym: protein shake
mid afternoon: chicken/samon jacket
Afterters: cottage cheese
How is this looking? When i was loosing muscle i was not eating as much as this. wasent eating ANY carbs before training and missed at least two off these meal plans. I thought that if i just eat less i wouldnt have to do any cardio?? As i thought these two was counter acting each other. Eating to burn it off.
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3:47 pm
March 11, 2010
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truparad0x
| | Mass | |
| Member | posts 25 | |
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Eating less carbs doesn't mean you don't have to do as much cardio. In general, you need to realize carbs are very important. Good carbs give you a great source of energy, especially when you do a lot of cardio (hence "carb loading" for long distance runners). I'm not sure what your motivations for doing cardio may be, but chances are you are doing it for fat burn. So, the more suitable reasoning would be: eating less FAT, means less of a need for cardio.
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11:22 pm
May 26, 2010
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Cameron
| | Greensboro, NC | |
| Member | posts 250 | 
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You need more carbs. Your body is "eating itself." I'd recommend less cardio if you are trying to keep that mass. And, your body is using your intake of protein for your fuel. Eating protein only works if you have carbs with it. When you take protein has more effect than how much.
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2:28 am
June 13, 2010
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Metric
| | Cincinnati | |
| Member | posts 6 | |
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Post edited 6:40 am – June 13, 2010 by Metric
You're not eating enough. You eat no veggies…ever? No salads….ever? No beans?
Try adding some of these to your diet. Maybe even some lean beef and steak. Eggs for breakfast should be the only dairy you put into your mouth. And then only 3-4 times per week.
Eat like a caveman. If a caveman couldn't pick it or kill it, don't eat it.
You're not even eating real food 'til 1 pm. No wonder you're losing muscle mass. You've slept all night, gotten up and only consumed liquid calories. The cardio is also chewing up that muscle mass. Stick with hill sprints, flat sprints, push a prowler, or barbell complexes. Short intense "cardio". 2-3 times a week. If you want to get lean, stay away from dairy. Keep lifting heavy.
If you want your abs to show….you need to be at single digit bf levels. Keep working for it.
Yes, throw away those damn pills. They will burn out your adrenal glands, making it impossible for you to shed fat. You don't need'em. Stick with high grade fish oil. It'll help burn fat and it's actually good for you ;)
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4:21 am
April 18, 2011
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shanidev
| | singapore | |
| Member | posts 20 | |
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Sir I need a help. . I m female. I have
developed oblique muscle becoz of doing side bend exercise completely for Two
years . its been a month I have stopped doing side bends but I havent seen that
much change. I dont like how it looks .Sir plz tell me will it go away if I don
exercise this part. I have reed somewhere that once we built oblique muscle its
hard or impossible to loose it.
I m so lean person no fat at all . Sir I have completely stopped working
out for abs .I just do bicycling 30 mins two times a week and glute
kick back type exercises three times a week and hyperextension for
back only once a week.I dont do squats ,deads anything .
Respected sir i just
want to look feminine . obliques makes the abs look like tank. Respected sir
normal activity like when we twist our body to talk with somebody , or twist our
body to look for something , does these normal activity does not let my obliques
to get down. Does this normal things also helps to maintain the muscle mass in
my obliques.These days i m being so concious about this oblique muscle and also
fear to breathe, twist my body a bit. i even fear to change side when sleeping.
my life is being like a statue .
Everywhere i read there is written
loosing oblique muscle is a silly idea so get ur shoulders and lat bigger
,oblique muscle cant be get down once it is built because we use oblique muscle
one way to another. when i read all these things from the fitness expert i loose
all the hopes. my life is being hell. Sir plz advise me what i could do. and
does it really go please pay sympathy towards me.please please please. i beg want to be answered by expert like Darrin
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7:05 am
April 18, 2011
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Darrin
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Shanidev – It's hard for me to know how big a problem this really is. Clearly you are concerned, but it may just be your perception. Do other people comment on "wow, you are really thin but you have huge muscular obliques!" ? Probably not right? Now, if they are indeed huge, it would have taken time – during the two years you mention, didn't you notice them getting bigger? Why did you keep working them intensely?
You do use obliques all the time in every day life, but you don't need to walk around like a statue. Normal use will NOT make them grow. So live naturally. If you adjust how you walk or other normal activities you may start to develop some other problem.
Losing muscle in one specific place isn't easy. Obviously stop doing side bends (which you have already stopped) and ovef time your body will naturally adjust to your genetic normal. One month probably isn't long enough. How big were your obliques before you started doing side bends?
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10:45 am
April 18, 2011
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shanidev
| | singapore | |
| Member | posts 20 | |
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sir thank u so much for responding mypost so quickly.
sir before doing side bends I never know even we do have oblique muscle there. I have never seen oblique muscle there. My personal trainer told me that sidebends slim down the waist so I started to do with 60 reps of 4 sets every day for each side in a very slow and controlled manner giving a stress to the muscle . I keep on doing that and keep on developing it.I thought I was developing lovehandles so I put more focus on side bends exercise to get rid of lovehandles but these are not lovehandles these are the oblique muscle that I overdeveloped by doing so many sidebends , alternate heel touchers etc.
sir I use to do side bends not in the standing position my personal trainer told me to kneel down and stretch one leg to the side and perform the side bends.is this put more stress to the oblique muscle than doing side bends in standing position.
sir as u told me that normal activity dont grow them but does the normal activity helps to maintain the muscle mass that i have and dont let it to shrink down ?
wanted to be answered by respected expert Darrin
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5:15 pm
April 18, 2011
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Cameron
| | Greensboro, NC | |
| Member | posts 250 |
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Hmm… spot reduction….
Fire your trainer and get a new one. As for the kneeling down with your leg to the side (sounds like a body-builder btw):
Technically it was a bad idea to do that. Aside from the fact that you were doing them for the wrong reason, you were actually also doing them inefficiently. While putting your leg out to the side DOES increase the amount of flexion in your oblique, it's technically not doing any extra work. It's basically propped against the florr so that it has less of an eccentric conctraction. The problemhere is two-fold. The abdominal muscles are long, and not very strength oriented muscles. All muscles need eccentric contractions, but adominals need it even more than most since that is their function in everyday life. Doing side-bends that way can couse some serious postural issues later on. The other issue is that (taking into account that everything else is accounted for) because your muscle is moving less it is doing less work. It may be more contracted, but the floor is doing the work in that situation, not the muscle. Less work= less muscle teardown= less muscle growth. Which, whether you wanted it or not, was exactly why you were doing the oblique work in the first place. You were increasing muscle. If you wanted "smaller" the emphasis should have been placed on your nutrition, not your workouts.
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12:50 pm
April 19, 2011
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shanidev
| | singapore | |
| Member | posts 20 | |
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I wnated to get it down . I am really very concerned about this problem. I fear to do squats , deads and other compound exercise becoause I have heard that squat and deads like exercise gives more stress to the oblique muscle . I left to do these exercises because I fear that these exercises dont let my oblique muslce to shrink down.
I have completely stopped working
out for abs .I just do bicycling 30 mins two times a week and glute
kick back type exercises three times a week and hyperextension for
back only once a week.I do nothing more than this I am wondering whether these exercises prevent the oblique muscle from dying down . Do I have to stop working out completely. Can I get it down just by avoiding direct oblique works
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7:14 pm
April 19, 2011
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Cameron
| | Greensboro, NC | |
| Member | posts 250 |
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If your obliques are that large it means your bodyfat is low. That's probably giving the illusion that they are larger than they are. And well yes, there is obliques activation in squats and deadlifts, it's not enough to worry about in comparison to not doing the exercises. Losing muscle (contrary to popular belief) doesn't just fall off. It's going to take about 2 weeks for a commonly used muscle liek that to lose ANY strength, and probably another 2 or 3 weeks after that before you notice any significant difference. Be patient.
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3:48 am
April 20, 2011
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shanidev
| | singapore | |
| Member | posts 20 | |
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yes I m too lean so these obliques are popping out like two big ears.it looks two bad. do this completely go after a year of time ?please I seriously need the answer of this question, do this go if I keep on doing squats and deads ?
when I do glute kick back type exercise and bird dog I feel a great stretch on my oblique muscle too and I always worry that if this prevents them from shrink down .
can i do hyperextension for my back ? does these exercise helps to maintain the muscle mass? please please please answer me.
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6:26 am
April 30, 2011
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shanidev
| | singapore | |
| Member | posts 20 | |
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any one plz could u answer mre can we do hip flexor stretch, bird dog, side lying hip abduction , fire hydrand and side kicks exercise if i have overdeveloped oblique muscle and if i want to get it down. can i do these exercises . Does this exercise add extra oblique muscle? Plz anyone could answer me .
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2:09 pm
April 30, 2011
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Darrin
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| Admin
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Shanidev – if your obliques are really abnormally long like you say, then I would not do any core fexion type exercises. I'd stick to the Big 7 – compound movements to promote overall strength and which already focus on core strength. That said, I'm still a little skeptical that this is as big a problem as you say. Perhaps you can load a photo (you can block off your face if you want anonymity) so we can really judge how big a reality this is?
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1:07 pm
May 2, 2011
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shanidev
| | singapore | |
| Member | posts 20 | |
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sir I have sent the photos through email. sir have u seen them?
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11:19 pm
May 4, 2011
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shanidev
| | singapore | |
| Member | posts 20 | |
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Sir thanku so much I got ur reply. Sir I just want to ask one last question related to this. I would be qrateful towards u and World Fitness Network if u feel good to give a lill tips.
Sir I just want to make clear that do these Four exercises build oblique muscle or just they invove oblique muscle but dont build them. Sir, which one i could do among these four exercise without the fear of getting the development of oblique muscles 1. Bird dog
2. Side lying clam
3. seated band hip
abduction
4. Donkey kicks
hope i m not bothering too much to world fitness Network. if i am than i want to say sorry from my core of heart to "world fitness Network"
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1:14 pm
May 5, 2011
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Darrin
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| Admin
| posts 310 | |
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Hi shanidev – no worries. Yes, you can do those exercises without worrying about enlarging your obliques.
For those of you following all this, shanidev sent the images and my response to her was basically
a) it didn't look like it was her obliques that were "bumping out" but rather her hipbones
and
b) it really didn't look bad at all – like many of us, we obsess about our appearance and think things are worse than the really are
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10:22 pm
May 5, 2011
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shanidev
| | singapore | |
| Member | posts 20 | |
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I m so happy at least something is still left that I could. all thanks to dear sir, Darrin
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