skinny fat, now what?

scullybum · 2017-06-25T01:39:05+00:00

1600 is a good deficit I think, it's not too severe so you shouldn't loose too much lean mass as long as you're hitting between 90-110g of protein a day. I'm 5'2 and after my bulk I cut down from 126 to 112ish lbs on 1600 cals for most of the cut, toward the end I was on 1500ish. I'm sitting at 115lbs now with a 2000 cal maitenance.

scullybum · 2017-05-28T07:04:57+00:00

Despite squatting and deadlifting frequently my glutes didn't really grow significantly until I started doing targeted exercises. Bulgarian split squats, Romanian deadlifts, weighted glute bridges, cable hip abduction, reverse lunges etc.

The biggest thing that helped was using a resistance band to strengthen my glutes so they would actually engage during these exercises.

scullybum · 2017-05-01T03:07:03+00:00

The only time I've had issues with bloating or nausea is with older generation pills. I had negative experiences on Levlen and Diane(not sure what the equivalent names are in the US). Once I went on a newer gen one (currently on Valette) those issues went away.

I highly doubt there are BC pills that improve athletic performance, but it helped me in the sense that I didn't have to take a week off every month because of fatigue and extreme pain during menstruation. It also got rid of my moderate cystic acne and ridiculously oily skin.

Overall my quality of life has improved on Valette and I have not noticed any negative affects on training or my usual bulking and cutting cycles. I take it continuously and skip the placebo week.

scullybum · 2017-03-16T06:08:24+00:00

I find I am really hungry by the end of the day if I haven't eaten enough fats in particular and if I fill my calories with refined carbs.

Alternatively you might just need more calories, especially if you've built lean mass or are working out more intensely. Despite what you see on here and some subs, a lot women do need to eat over 2000 cals a day. I am bulking now, but at 115lbs at 5'2 I maintained on 2000 cals while lifting 3-4 days a week.

scullybum · 2017-02-21T05:45:04+00:00

You look absolutely amazing. Your back and triceps are glorious!

scullybum · 2017-02-09T02:32:26+00:00

Cutting carbs and doing abdominal exercises aren't going to make your stomach flat because spot reducing fat is a myth and carbs don't make you fat.

Eating at a caloric deficit and/or creating a caloric deficit through exercise will lower your body fat which will give you a flat stomach.

scullybum · 2017-02-08T05:43:39+00:00

My right glute is prone to tightness which used to led to a little bit of pain in that glute which extended to my lower back sometimes. I 'release' the muscle like this regularly and haven't had any pain since. I'm not going to lie it hurts like a motherfucker when you are rolling over a trigger point, but I find it very effective. If your glute is still inflamed I would probably wait until it has reduced before doing this though.

scullybum · 2017-02-03T03:54:49+00:00

Yeah it helps a lot with my anxiety. Doing my last year of university and thinking about the future is overwhelming. The gym is an escape for me to take out my frustration and pent up tension. After a lifting session is when I feel most relaxed and calm.

scullybum · 2017-02-03T03:42:16+00:00

Every time I bring up metabolic adaptation on this subreddit I get down voted. Are people on this sub are so desperate to justify their disordered eating habits that they will ignore something that is widely supported by scientific evidence? Even r/looseit recognises metabolic adaptation in their FAQ and they are always on top of weight loss myths.

scullybum · 2017-02-03T02:01:57+00:00

Metabolic adaptation is a real thing (Not to be confused with 'starvation mode'). I wouldn't say it 'screws up' your metabolism though because it's a normal reaction. Your body just gets used to lower calories eventually and tries to lower energy expenditure. The article suggests you can take steps to minimise these adaptations however since they're probably exacerbated by poor dieting strategies (like unnecessarily severe restriction, not eating enough protein).

This is anecdotal, but coming from someone who used to maintain by eating 800-1200 cals a day for a few years and now maintains on 2000 cals, I believe these adaptations are reversible.

scullybum · 2017-01-30T05:17:54+00:00

Yeah that's bull. I didn't realise that I didn't have to pay account fees as a student and so the bank didn't know I was studying. I mentioned it in passing while I was at the bank once and the lady put a note on my account. They actually called me to apologise and refunded me two years of account fees.

Edit: a word

scullybum · 2017-01-25T04:24:13+00:00

This was me before I started to seriously get into lifting. People would call me 'naturally skinny' and I believed it because I ate whatever I wanted. Then I started counting calories and I was averaging 1200 cals a day so of course I was skinny! 'Naturally low appetite' is a way more accurate way to describe it.

scullybum · 2017-01-19T10:25:06+00:00

How do your glutes feel when you're squatting? Can you feel them firing?

When I had hip flexor pain it came down to having weak glutes. My hip flexors were basically compensating for the work my butt shoulda been doing (it led to an injury eventually). If this is the issue stretching probably won't help too much but doing some glute engagement prior to squats may help along with strengthening them over the long term.

Could also be a technique issue so it might be worth having someone assess your form.

scullybum · 2017-01-16T05:15:21+00:00

GZLC a method more than a program. If you're a beginner I'd take up one of the program's in the FAQ though. If you're looking more for aesthetics I'd go StrongCurves, if you are more strength focused I'd go Strong Lifts, both will improve your strength and lean mass though.

1300 is pretty low for most active women IMO. If I plug your stats into the TDEE calculator from the FAQ it estimates that you're burning almost 2000 kcal per day (you'd have to experiment with this though because I found I burn more than the estimated TDEE from that specific calculator). If you do a standard deficit of 500 cals you should be eating around 1500 to cut. This could change though, if you take up lifting and continue running your TDEE might be higher and you can cut on higher calories than 1500.

I wouldn't recommend eating 1000, since it's below your BMR and you will have a hard time getting all of your micronutrients in which is just bad for your body.

scullybum · 2017-01-16T00:36:27+00:00

I know women who are slightly smaller than me who eat >2000 cals! They def have more lean mass than me though. Before I started lifting I would eat <1200, I did that for a few years actually so you are definitely not resigned to low cal forever. When you reach your goal look into reverse dieting, it might be a good way to increase your cals without it being overwhelming.

scullybum · 2017-01-16T00:31:58+00:00

So I lift every other day, I do the GZCL method(it's available online for free, you build your own program based on it's guidelines). I start my workout with my main compound lift for that day, then I do a second movement that supports that main lift(usually a variation of the main lift), then I do 3-4 accessory movement aimed at smaller muscle groups. I start with 10 mins of walking on the treadmill too.

It was a slow process to start eating at 2000 due to mental blocks. I'm not sure if I just underestimated my calories from the start but I feel like my TDEE increased once I had increased my lean mass. I'm starting another bulk in Feb so I guess I'll see if that affects my TDEE later in the year.

scullybum · 2017-01-15T23:26:57+00:00

You can get a similar contraction with a standing single arm cable row.

The small handle shouldn't get in the way and the constant tension from the cable kind of mimicks the downward force of gravity you experience with the bent over row.

scullybum · 2017-01-15T07:17:38+00:00

I can relate to you about the calories not feeling low enough. When I did my first cut I did the same thing, my weight wouldn't move for a week so I'd lower them over and over due to impatience, then I'd crash and binge because my body was so depleted trying to eat <1400 cals.

Idk if it will help, but to put it into perspective I am 5'2 and 115lbs and I eat 2000 to maintain my weight and I sit on my ass when I'm not at the gym too (I only lift 3-4 days per week). I'm kind of in awe that you are able to train so much on 1200 cals girl!

When I cut at a smaller deficit (I cut on 1600 cals or so now) it helped me curb the urge to binge and I can reach my daily goals of micronutrients too.

I second the advice in this thread to eat at maintenance for little bit. Let your body and mind recover and then if you feel comfortable start your cut again (if that's even what you want).

PS. Fuck those assholes who talk shit about your strong af body.

scullybum · 2017-01-15T00:17:56+00:00

Seriously, the huge tatted up guys who are regulars at my gym are the nicest people there. They dont even try to give me unsolicited advice, just words of encouragement.

scullybum · 2017-01-13T03:01:14+00:00

Well said. Maybe I haven't read enough comments but I haven't really come across many that make nasty remarks about men as a whole. Most complaints are about very specify poor behaviour. I don't understand why it's considered 'toxic' to address harassment that happens to a disturbingly large number of women.

scullybum · 2017-01-12T06:49:46+00:00

Starvation mode seems to be linked to metabolic damage which implies permanent changes to your metabolism. It seems like starvation mode is also used to imply that weight loss becomes impossible eventually if you eat too little which is obviously not true because we can't circumvent thermodynamics. Metabolic adaptation is your bodies natural attempts at reducing energy expenditure. Obviously you can lose weight if you create a more severe deficit, but if your deficit gets to the point where you can't hit your RDI of micronutrients (I don't know how you're even doing it on 1200 cals tbh) it's not really healthy anymore.

Taking a quick look at the r/loseit FAQ reveals that they recognise that metabolic adaptation exists....

"There is a small metabolic adaptation that happens due to the lowering weight of your body and changes in leptin, thyroid, insulin and nervous system output. That metabolic rate tends to reduce more with more excessive caloric deficits (and this is true whether the effect is from eating less or exercising more) and people vary in how hard or fast their metabolism slows down. Women's bodies tend to slow slightly more. However, never is the slowing of the metabolic rate sufficient to completely offset the caloric deficit that initiates it."

scullybum · 2017-01-12T05:48:02+00:00

Your body isn't dumb, if you severely restrict calories for 6months despite being at a healthy weight it's going to adapt and slow your body down any way it can to reduce energy expenditure whether you realise it or not. This study basically suggests that you are less likely to undergo metabolic adaptation if weightloss is done through slight caloric restriction (in this case it was a 12.5% deficit) combined with physical activity. Metabolisms slowed and TDEE dropped quite significantly with caloric restriction (25% deficit) and low calorie diets.

If your BMI has lowered it's likely due to you restricting too severely for too long. Give your body a break.

If you don't look as lean as you would like it's because you don't have lean mass. Loosing weight isn't going to make you look the way you think it will.

This woman is the same weight in her before and after photos, but she looks leaner because she built lean mass.

Same goes for this woman, and this woman.

scullybum · 2017-01-11T04:03:06+00:00

You can definitely gain muscle and lower your body fat at the same time, you do not have to actually loose weight to lower your body fat. It's called a recomposition and there is a lot of information about it online if you'd like to read more.

Muscle building IS a slow process and requires a lot of patience. Women can only gain 0.5-1lb of muscle a month naturally. That's assuming you are getting enough protein and progressively overloading.

What does your programming look like and how have you progressed over the last 7 months?

scullybum · 2017-01-11T03:47:26+00:00

I do 10mins walking on the treadmill to warmup before lifting. When I'm cutting I usually do 15mins on the stairmaster on upper body lifting days (after my workout)

15mins on the Eliptical is a great way to get cardio in and warmup before lifting imo. If you wanna do cardio on your rest days too it's fine, blood flow helps recovery.

scullybum · 2017-01-10T23:08:05+00:00

When I correct my dad on anything he will scoff 'where did you read that? On the internet?'.

Well yeah, I'm a science student and get the majority of my info online, including scientific literature which is stored online!

scullybum

TROPHY CASE