Losing the spare tire without losing muscle gains.

  • HPgeek934

    Posts: 970

    Sep 18, 2014 11:12 PM GMT
    I have the dilemma of being "Skinny fat". I was always on the small side but had a gut and love handles like it was nobodys business. Well, I've been working out and eating right and FINALLY put on muscle that I am happy with. My arms are showing definition, and a guy at the gym told me my chest has a good shape. But, my question now is, how can I get rid of the spare fat around my stomach and back without losing any muscle, and still putting muscle on?

    I come here asking because I've heard so many different takes on in. Some told me that I should be on the treadmill, 9 incline, speed 3.5-4 (brisk walk on high incline). Some said I should be sprinting as much as possible in a 30 minute time frame and basically running to with all my stamina. Then I heard no treadmill, and just use the bike.

    IT'S ALL VERY CONFUSING! I haven't done much cardio at all cause I'm afraid of going backwards. Now before you all tell me "Abs are made in the kitchen", I already know that. This is not about getting abs, its about loosing my extra fat.
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    Sep 19, 2014 4:55 PM GMT
    I found that contrary to my life long belief that the "fit" look is more chemistry than exercise. In 4 months on Paleo diet I shed the mid section fat that was impossible to lose exercising. Friends ( middle age) have lost 45-60 lbs with little exercise other than walking.

    Think about it, fat is not muscle. It grows because your chemical intake is not what it naturally should be. The irony is that I had to go on a high natural fat diet ( Paleo) to lose the unnatural body fat.
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    Sep 19, 2014 5:58 PM GMT
    I did ask the same question to people but still unanswered. "Eyes on this forum if someone throws the best one".icon_eek.gif
  • JamesItaly

    Posts: 26

    Sep 19, 2014 7:46 PM GMT
    I think high intensity cardio when you are out of breath would impact on your gains.
    Introduce a range of moderate intensity cardio activites but don't overdo them. Swimming could be good to mix along with bike/treadmill/x trainer/step etc.
    I'm newish to this though,, so you may get better advice from others...
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    Sep 19, 2014 8:16 PM GMT
    I had/ still have remnents of the same issue. Slow and steady is winning this race. I do moderate cardio with shirt bursts of intence. I eat a al.ost paleo diet. And lift almost daily.
    In alot of my bodybuilding goals i am finding that consistancy over the long haul is the key. Enjoy the journey.
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    Sep 19, 2014 10:18 PM GMT
    Gotta fuel the furnace.

    Calories. HIIT. Low to moderate carbs. Plenty of protein and good fats.

    HIIT is critical for low muscle loss, less impact, and cardiac health.

    EAT! HIIT.

    I can take my heart to 115% for 20 minutes.

    You should be able to do it for a few, as well.

    EAT. HIIT. Low to moderate carbs. You'll be lean, and fit, and have a strong heart, without the impact of low intensity running, etc.

    Eat. HIIT.
  • vhotti26

    Posts: 287

    Sep 20, 2014 6:48 AM GMT
    Body recomposition without losing muscle is difficult and requires dropping calories very carefully. Don't take off too much at once.
  • buddycat

    Posts: 1874

    Sep 20, 2014 7:13 AM GMT
    Seems like a delicate balancing act but a low carb diet does help with toning and definition I have heard.
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    Sep 20, 2014 2:34 PM GMT
    My post above is jumbled! Post Freezing!

    Here is the key!;

    Supersetting with lower weight&higher reps. Explained: just like cardio if done right is cardio&muscle building@ same time.
    Keeps you built via raising heart rate, burn calories, &increase natural production of GH (Growth Hormone!)&enhance metabolic rate Builds you up&breaks down fat simultaneously.

    Again, compound lifts ESPECIALLY when targeting the larger muscles such as back&quads.

    You want you reps medium/high (20 reps min. for lower body
    &15 for upper. This also pushes out lactic acid to naturally enhance your GH levels.

    IMPORTANT: instead of resting 2-3 mins between sets, depending on exercise, im saying 30-45 SECONDS MAX!

    Keyword: SUPERSET!

    TARGET: Large muscles such as Legs/Quads &Back, Chest, Torso!

    Try also Dropsetting while Supersetting!

    Watch the muscle build&fat BURN!

    &Again, the supps are always good, but these excercises are the key! Adding ab workouts increases the abs' size&chisle.

    If middle aged, check hormones!! Quick lab test!

    Goodluck!

    The Argine is minimal compared to this. The post above kept freezing&my words came out jumbled. Put it all together. Eat clean&do this workout&check hormones.

    If you want specific workouts/sets/reps, email me.

    Good luck& #JustDoIt!!




  • MikemikeMike

    Posts: 6932

    Sep 23, 2014 5:01 AM GMT
    BiBoyG0y saidMy post above is jumbled! Post Freezing!

    Here is the key!;

    Supersetting with lower weight&higher reps. Explained: just like cardio if done right is cardio&muscle building@ same time.
    Keeps you built via raising heart rate, burn calories, &increase natural production of GH (Growth Hormone!)&enhance metabolic rate Builds you up&breaks down fat simultaneously.

    Again, compound lifts ESPECIALLY when targeting the larger muscles such as back&quads.

    You want you reps medium/high (20 reps min. for lower body
    &15 for upper. This also pushes out lactic acid to naturally enhance your GH levels.

    IMPORTANT: instead of resting 2-3 mins between sets, depending on exercise, im saying 30-45 SECONDS MAX!

    Keyword: SUPERSET!

    TARGET: Large muscles such as Legs/Quads &Back, Chest, Torso!

    Try also Dropsetting while Supersetting!

    Watch the muscle build&fat BURN!

    &Again, the supps are always good, but these excercises are the key! Adding ab workouts increases the abs' size&chisle.

    If middle aged, check hormones!! Quick lab test!

    Goodluck!

    The Argine is minimal compared to this. The post above kept freezing&my words came out jumbled. Put it all together. Eat clean&do this workout&check hormones.

    If you want specific workouts/sets/reps, email me.

    Good luck& #JustDoIt!!


    Good advice here..take it!!




  • Posted by a hidden member.
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    Sep 23, 2014 3:14 PM GMT
    Sprints, lots of sprints. Also the rower, or other high intensity cardio. Avoid long distance. But diet more than anything.
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    Sep 14, 2015 2:19 AM GMT
    looking at your photos, particularly the sunburn one, you do not appear to have a lot of body fat to lose. Your atlas belt already looks nicely defined.

    One thing to consider is, do you have pronounced obliques (if you squeeze that area do you feel a solid ridge underneath? if so you will probably always have a ridge there at the sides, even if you firm it up. I know that some people do things like side bends thinking they are going to "tone up" that area, when in reality they are building the muscle beneath the fat and just aggravating the thing they're trying to change. Fat doesn't come off a specific area by isolating that area with exercise.
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    Sep 14, 2015 2:21 AM GMT
    chuckystud saidGotta fuel the furnace.

    Calories. HIIT. Low to moderate carbs. Plenty of protein and good fats.

    HIIT is critical for low muscle loss, less impact, and cardiac health.

    EAT! HIIT.

    I can take my heart to 115% for 20 minutes.

    You should be able to do it for a few, as well.

    EAT. HIIT. Low to moderate carbs. You'll be lean, and fit, and have a strong heart, without the impact of low intensity running, etc.

    Eat. HIIT.


    Can you recommend a HIIT 101 for those new to the concept? it's been explained to me but there is large variety of opinion out there and I would like to know what your suggestion is for someone starting out with this. I've been doing more what you call "low impact" cardio (5k runs once or twice a week, lifting on the other days and trying to eat steady and clean) and lost 18 pounds and several inches from my waist, but I don't want to stick with this for the same reason the OP raises. Been thinking about intervals for the winter.
  • Posted by a hidden member.
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    Sep 14, 2015 6:52 PM GMT
    Throw out the spare tire, it takes up boot space anyway. I cannot give advice if you get stranded with a flat tire on a stranded road, without a spare.
  • Posted by a hidden member.
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    Oct 04, 2015 8:06 AM GMT
    HPgeek934 saidNow before you all tell me "Abs are made in the kitchen", I already know that. This is not about getting abs, its about loosing my extra fat.


    I'm not sure there's much of a difference in the long run. If you lose the fat, the abs will come unless your body type (genetics) is cock-blocking you.
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    Jun 07, 2016 9:16 PM GMT
    HPgeek934 saidI have the dilemma of being "Skinny fat". I was always on the small side but had a gut and love handles like it was nobodys business. Well, I've been working out and eating right and FINALLY put on muscle that I am happy with. My arms are showing definition, and a guy at the gym told me my chest has a good shape. But, my question now is, how can I get rid of the spare fat around my stomach and back without losing any muscle, and still putting muscle on?

    I come here asking because I've heard so many different takes on in. Some told me that I should be on the treadmill, 9 incline, speed 3.5-4 (brisk walk on high incline). Some said I should be sprinting as much as possible in a 30 minute time frame and basically running to with all my stamina. Then I heard no treadmill, and just use the bike.

    IT'S ALL VERY CONFUSING! I haven't done much cardio at all cause I'm afraid of going backwards. Now before you all tell me "Abs are made in the kitchen", I already know that. This is not about getting abs, its about loosing my extra fat.



    It's very simple:
    1) Keep your strength training regimen
    2) Calculate how many grams of protein you need each day (1.5g per pound you weigh)
    3) Calculate the maximum amount of calories you should be consuming to remain at a caloric deficit
    4) Arrange your diet such that you're at a caloric deficit, but still getting enough protein to keep your muscle
  • Triggerman

    Posts: 528

    Jun 14, 2016 2:16 AM GMT
    you are naturally big hipped. Cant change that. It is a visual thing. You should be doing shoulder and upper body work, Make the shoulders much wider. Military presses and single arm laterals, Make the upper body appear bigger than the hips. Classic example, Dave Draper. One of the greatest bodybuilders. Big hips and small shoulders. He turned that around. Built the third greatest physique ever.
  • Triggerman

    Posts: 528

    Jun 14, 2016 2:32 AM GMT
    Paleo diets... what a joke unless you are eating for a bodybuilding show this week. Real life? No carbs? Please. I could eat the homeless guy down the road and be Paleo. The idea is ridiculous. Carbs are bad? Please. They are the best source of fast energy in the world. Science people. Science! Read a peer reviewed article. Not a magazine article by some paid for author athlete.
  • Posted by a hidden member.
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    Jun 15, 2016 6:22 AM GMT
    Triggerman saidPaleo diets... what a joke unless you are eating for a bodybuilding show this week. Real life? No carbs? Please. I could eat the homeless guy down the road and be Paleo. The idea is ridiculous. Carbs are bad? Please. They are the best source of fast energy in the world. Science people. Science! Read a peer reviewed article. Not a magazine article by some paid for author athlete.


    I found it helpful to read about it and try it for a while. It helped me focus on eating much cleaner and to gravitate to "healthy" fats. I never did it the way you're exactly supposed to though. I refuse to give up all dairy, for one.

    I'm not sure they say carbs are "bad," but rather having too many that you're not burning off can make your weight loss process harder. The ketogenic stuff is much more extreme.

  • Jun 17, 2016 5:19 PM GMT
    Being from (and living in) New Orleans, the most difficult thing for me has always been managing my diet. Without droning on about all the different things I've tried, I'll tell you what's working for me NOW. Go to your local bookstore and pick up a copy of "Gourmet Nutrition" and basically build your entire diet out of there. the recipes and pairings are all labeled "anytime" or "post-workout" based on their carb content. I eat a normal breakfast (a scrambled egg, chicken sausage patty, and whole grain toast), one of the shake recipes from GN, and then have one of their paired meals for dinner. Since I commute on my bicycle, I can eat whatever I want to out of the book bc my commute time is minimum 30min (for school. work commute is closer to 45 and errands uptown mean a total distance cycled of 27mi) so I premake 6 days worth and refrigerate. I've found that most of my "moments of weakness" come from a combination of 2 things: not having a healthy option readily at hand and having an unhealthy alternative immediately available.
  • Destinharbor

    Posts: 4435

    Jun 17, 2016 5:38 PM GMT
    jackedgamer said
    HPgeek934 saidI have the dilemma of being "Skinny fat". I was always on the small side but had a gut and love handles like it was nobodys business. Well, I've been working out and eating right and FINALLY put on muscle that I am happy with. My arms are showing definition, and a guy at the gym told me my chest has a good shape. But, my question now is, how can I get rid of the spare fat around my stomach and back without losing any muscle, and still putting muscle on?

    I come here asking because I've heard so many different takes on in. Some told me that I should be on the treadmill, 9 incline, speed 3.5-4 (brisk walk on high incline). Some said I should be sprinting as much as possible in a 30 minute time frame and basically running to with all my stamina. Then I heard no treadmill, and just use the bike.

    IT'S ALL VERY CONFUSING! I haven't done much cardio at all cause I'm afraid of going backwards. Now before you all tell me "Abs are made in the kitchen", I already know that. This is not about getting abs, its about loosing my extra fat.



    It's very simple:
    1) Keep your strength training regimen
    2) Calculate how many grams of protein you need each day (1.5g per pound you weigh)
    3) Calculate the maximum amount of calories you should be consuming to remain at a caloric deficit
    4) Arrange your diet such that you're at a caloric deficit, but still getting enough protein to keep your muscle


    This. You can't shed the fat quickly without losing muscle because the body in deficit will take from both. But you can shed fat without loss of muscle by being in a slight deficit but also working the muscle and feeding them protein. And you do need some good fats to feed testosterone production or your metabolism will slow to compensate.
  • badbug

    Posts: 800

    Jul 05, 2016 1:25 AM GMT
    1.5g per pound you weigh

    This is a myth. There are literally zero credible studies that back this up amongst any athletes not taking steroids. Studies as low as 0.4 and as high as 0.8 show no added benefit of increased protein intake when caloric intakes are maintained. (more protein only helps because it is more calories). Your body can only absorb 10 grams of protein an hour thereabouts.

    Calculate the maximum amount of calories you should be consuming to remain at a caloric deficit

    Calories in are not calories out. We all know this. There is going to be a significant difference between a person eating 1000 calories of vegetables and a 1000 calories of dextrose.
    We all know something in is not something out, medicine doesn't work the same for every person, neither does food. Also when we eat food, we can see some of it isn't digested. Think of corn. Food digests at different rates, which costs energy alone.

    Arrange your diet such that you're at a caloric deficit, but still getting enough protein to keep your muscle

    As long as you are lifting heavy (for you), getting proper rest, and eating proper foods, your muscles will grow or maintain as you burn fat. Your body can produce muscle while getting rid of fat. As long as your body is being told to produce muscle, through the use of heavier weights and proper rest, your body will do so if the nutrients are available and you haven't yet reached your maximum size and you haven't.

    This is from fucking 2 years ago? LOL
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    Jul 19, 2016 12:43 AM GMT
    badbug said1.5g per pound you weigh

    This is a myth. There are literally zero credible studies that back this up amongst any athletes not taking steroids. Studies as low as 0.4 and as high as 0.8 show no added benefit of increased protein intake when caloric intakes are maintained. (more protein only helps because it is more calories). Your body can only absorb 10 grams of protein an hour thereabouts.

    Calculate the maximum amount of calories you should be consuming to remain at a caloric deficit

    Calories in are not calories out. We all know this. There is going to be a significant difference between a person eating 1000 calories of vegetables and a 1000 calories of dextrose.
    We all know something in is not something out, medicine doesn't work the same for every person, neither does food. Also when we eat food, we can see some of it isn't digested. Think of corn. Food digests at different rates, which costs energy alone.

    Arrange your diet such that you're at a caloric deficit, but still getting enough protein to keep your muscle

    As long as you are lifting heavy (for you), getting proper rest, and eating proper foods, your muscles will grow or maintain as you burn fat. Your body can produce muscle while getting rid of fat. As long as your body is being told to produce muscle, through the use of heavier weights and proper rest, your body will do so if the nutrients are available and you haven't yet reached your maximum size and you haven't.

    This is from fucking 2 years ago? LOL


    Once again, I will point out that the study that you always point to in this debate is outdated, and a newer study came out saying the body can absorb more protein per hour, and then a newer study came out saying it can absorb even more. Science is an evolving thing. There will likely be a newer study that comes out saying that the body can absorb even more protein in an hour.

    Not to mention that anyone I know with a decent amount of muscle on them adheres to the 1.5-2g of protein per pound. Again, I know from my own personal experience that only after upping my protein from 1g per pound I weigh to 2g did I see significant (and quicker) changes. If my body can't absorb all that protein in one sitting, and I changed nothing else, why were my gains more significant? Adhering to an outdated study that is laughed at by anyone in the bodybuilding realm is not going to help a person get bigger.

    And, yes, a calorie is a calorie is a calorie. 1k calories of fruit is just as bad for you as 1k calories of soda. Insisting otherwise is ignoring basic food science.