Losing fat, but not building mass. Also clothes issue.

[mrgoodstuff]

Out of curiosity, I looked up the glycemic indexes, and oatmeal varies a great deal based on what type:

Instant oat porridge 79 ± 3
Rolled oats porridge 55 ± 2
Steel-cut oats 42
Lentils 32 ± 5

So steel-cut oats come close to lentils but lentils decimate rolled or instant oats.

Plus from a nutritional perspective, oatmeal: "By weight, raw oats are 66% carbohydrates, 17% protein, 7% fat and 11% fiber". By contrast, I checked the label of the brand I eat again (got it wrong above), and it's: 54% carbs, 27% protein, 2.6% fat, 17% fiber

So an all around better nutritional profile. Obviously eat what you want if it's working for you. Just saying - don't knock lentils til you try them.

Just regular oats. The energy last long and doesn't Spike and let me down. Many fruit like orange I get a spike but it doesn't last long .

In my system wirks

 

[mrgoodstuff]

Out of curiosity, I looked up the glycemic indexes, and oatmeal varies a great deal based on what type:

Instant oat porridge 79 ± 3
Rolled oats porridge 55 ± 2
Steel-cut oats 42
Lentils 32 ± 5

So steel-cut oats come close to lentils but lentils decimate rolled or instant oats.

Plus from a nutritional perspective, oatmeal: "By weight, raw oats are 66% carbohydrates, 17% protein, 7% fat and 11% fiber". By contrast, I checked the label of the brand I eat again (got it wrong above), and it's: 54% carbs, 27% protein, 2.6% fat, 17% fiber

So an all around better nutritional profile. Obviously eat what you want if it's working for you. Just saying - don't knock lentils til you try them.

Just regular oats. The energy last long and doesn't Spike and let me down. Many fruit like orange I get a spike but it doesn't last long .

In my system oats and bananas give me the fuel .

 

[JonnyX]

Just regular oats. The energy last long and doesn't Spike and let me down. Many fruit like orange I get a spike but it doesn't last long .

In my system oats and bananas give me the fuel .

I eat bananas too but they give me a bit of a sugar rush unless I have them with a big meal so that's how I tend to eat them - at the end of a meal.

I have no way of proving this but I wonder if those of us with sh1tty body fat genetics have overly sensitive glycemic/insulin systems. Might make sense in the context of the fact that Indians are so genetically predisposed to abdominal body fat and diabetes, even when you control for diet.

I just checked on my old bioimpedance scale which I've been using since I was 20 and my body fat seems to have dropped a few points at least according to that down to my usual low point. I think it's legit because I can fit the same skinny cut pants I used to wear when I was 20. Little by little my body fat had crept up about 3% from my usual baseline over the past few years.

This reduction back to my usual ideal is likely from 9 months of intermittent fasting and going to even lower glycemic carbs like lentils and bran cereal while cutting down on things like brown rice, plus snacking mostly only on nuts or the occasional fruit.

My idea of "junk food" over the past 9 months has been a whole wheat turkey sub or one or two sticks of a kit kat bar in a day.

Some of us just require extreme measures and our maximum results are lower. Planning to continue doing this another 9 months to see where it goes. If I can lose another 3% should start getting some okay ab definition coming through. Time will tell if I can go further or if this is my limit. I can't really realistically push my lifestyle much harder so my fingers are crossed.

 

[mrgoodstuff]

My oats actually have enough to make it thru a day without high cardio. With the cardio I add one to two babanas .

Once you get fat stripped to where you want it you can add calories and monitor.

The high protein low carb low to medical fats is what gets it done for me .

High fats like Atkins make me fat.

 

[RickTheToad]

Oats and grains cause inflammation. It's recommended to stay away from them on Paleo/Keto diets. The pancake mix I listed I do not think is generally considered processed as all it is is almond flour, coconut flour, eggs, monk fruit, salt, spice, starch and sodium bicarbonate. It's NON-GMO and keto approved from what I read on my research online. They're really good with some fresh fruit or sugar free chocolate nubs.

 

[EyeBRollin]

Keep eating. If you want mass you must lift heavy. Remove all isolation exercises from your routine. Focus on these six compound exercises:

Squats
Deadlifts
Bench Press
Pull Ups
Overhead Press
Pendlay Barbell Row

You must get your Bench, Squat, and Deaflift up to at least 2 plates (225 lbs) at the bare minimum. Build strength and the mass will follow.

 

[Macaframalama]

My idea of "junk food" over the past 9 months has been a whole wheat turkey sub or one or two sticks of a kit kat bar in a day.

And you wonder why you can't gain muscle mass. You eat like a bird.

 

[JonnyX]

And you wonder why you can't gain muscle mass. You eat like a bird.

I have done up to 3000 calories a day bulking. I just get fat. We can't all just pack on endless muscle for every calorie we put in. We're not all that lucky. I have no problem doing anywhere between 1000-3000 calories a day regularly and I have experimented with that full range at different times.

I'm having the most success so far with my current approach of intermittent fasting, and clean low glycemic carbs with lean protein.

 

[RickTheToad]

Keep eating. If you want mass you must lift heavy. Remove all isolation exercises from your routine. Focus on these six compound exercises:

Squats
Deadlifts
Bench Press
Pull Ups
Overhead Press
Pendlay Barbell Row

You must get your Bench, Squat, and Deaflift up to at least 2 plates (225 lbs) at the bare minimum. Build strength and the mass will follow.

My bench is weak as I have scar tissue around my right shoulder blade. It sometimes gives way so I am concerned if I put too much weight on it and it fails I will prob. die. All I have is some bars, weight bench and weights I do at my place, so no one to spot. I max my bench at 175 right now; pretty close to my weight. Dumbbells at 50. Curl at 70. I also already do push-ups, pull-ups, jump rope, sit-ups, etc. You see my muscles, they are just not bungling out, and it bothers me. You look at my legs and chest, doesn't match my arms. Not happy. Anyone try jym pre workout? I was hoping to get an added boost to do more reps and add more weight to everything but bench.

 

[EyeBRollin]

My bench is weak as I have scar tissue around my right shoulder blade. It sometimes gives way so I am concerned if I put too much weight on it and it fails I will prob. die. All I have is some bars, weight bench and weights I do at my place, so no one to spot. I max my bench at 175 right now; pretty close to my weight. Dumbbells at 50. Curl at 70. I also already do push-ups, pull-ups, jump rope, sit-ups, etc. You see my muscles, they are just not bungling out, and it bothers me. You look at my legs and chest, doesn't match my arms. Not happy. Anyone try jym pre workout? I was hoping to get an added boost to do more reps and add more weight to everything but bench.

Start with just the bar and focus on those 6 lifts, adding weight each workout. Injuries to the shoulders are often poor form and bad press to pull ratio. Your back is probably weak compared to your chest. Pendlay Rows should always follow the bench Press.

For arms, add some weight to your pullups and throw in some chin-ups for warm up. You’ll hit the arms will enough between chins, pulls, and bench.

 

[RickTheToad]

I have a similar issue with my left shoulder; old rotor cuff injury that will flair up and leave me in pain for months on end if I aggravate it. I had to learn how to adjust my form and restrict the range of each rep to target/isolate the muscles I wanted to work on during bench presses, while at the same time taking other muscles out of the equation more, like my shoulders. I aimed to feel the squeeze in my chest, reduced my rage of motion so that unintended muscles didn't come into play, etc. Once I did that, not only did I reduce the stress on my shoulders so much I stopped thinking about it, I also fatigued those target muscles much faster and actually had to reduce the weight I was using. I've actually had to reduce weights by as much as half in some other exorcises in which I did the same thing.

You can probably benefit doing this with your arm workouts too. If you're building mass everywhere else but your arms are lacking, I don't think it's the diet or supps where you need to make changes. Check your form, range of motion, etc. You may be using too many other muscles throughout your arms, back, etc. to get good gains in your biceps and so forth, even with heavier weights.

Pretty sure it's this. I've had a PT at a gym once try to help and he said it wasn't the form, but prob. scar tissue or something. It's weird that my left arm is stronger and bigger than my right. My right arm has the issue so I think that's what's screwing up my bench. I can sometimes push through, but not on heavy weights. I certainly feel the pump in the chest, but my right arm is bucking where my left is fine.

 

[EyeBRollin]

Pretty sure it's this. I've had a PT at a gym once try to help and he said it wasn't the form, but prob. scar tissue or something. It's weird that my left arm is stronger and bigger than my right. My right arm has the issue so I think that's what's screwing up my bench. I can sometimes push through, but not on heavy weights. I certainly feel the pump in the chest, but my right arm is bucking where my left is fine.

That’s why you do compound lifts instead of isolation. In benching, you’re only as strong as your weakest side. Imbalances ultimately work themselves out.

 

[EyeBRollin]

But IMO, this physical limitation along with the psychological limitation of knowing his shoulder may give out any second is not allowing him to get the best possible workout on his bench presses, most especially if he is training alone at home without a spot.

All I am suggesting is that he try iso-training on his bench workouts so that he can achieve the best workout possible on that muscle group, while also doing some iso training on that weak side shoulder as well to bring it up to par with everything else so that he can eventually go back to compound training again.

You're missing the entire concept. Imbalanced are often caused by isolation training. Isolation is the problem, not the solution. If his weak shoulder only allows a 125 lb bench, that's what he should be benching until he can do it consistently. Isolating that one shoulder doesn't correct the problem because it focuses on muscle, rather than the movement. Hence, you are only as strong as your weakest side.

 

[Macaframalama]

You're missing the entire concept. Imbalanced are often caused by isolation training. Isolation is the problem, not the solution. If his weak shoulder only allows a 125 lb bench, that's what he should be benching until he can do it consistently. Isolating that one shoulder doesn't correct the problem because it focuses on muscle, rather than the movement. Hence, you are only as strong as your weakest side.

This is the dumbest chit I've heard all day. You should really stop giving advice and stop twisting chit to fit your narrative. Muscle imbalances are caused by the opposing muscle being too tight from under use and the prime mover over used. It has jack chit to do with compound vs isolation.

 

[EyeBRollin]

This is the dumbest chit I've heard all day. You should really stop giving advice and stop twisting chit to fit your narrative. Muscle imbalances are caused by the opposing muscle being too tight from under use and the prime mover over used. It has jack chit to do with compound vs isolation.

People call things dumb when the point is over their head.

 

[Macaframalama]

People call things dumb when the point is over their head.

Please, tell us all what your point is here. How to develop a 150 some odd pound physique, such as yourself or that he would be better off continuing to bench 125, until maybe one day he can bench over 125, while all along his problem sounds 99.9% like an issue with stabilization in his medial/posterior delts, scapula and possibly rotatators. But Pendlay Rows for the win, he says! What a great way to teach a guy, that probably doesn't have the strength, nor flexibility to exhibit proper scapula retraction while benching by stepping it up and having him try to learn it, while bent over in a horizontal position and loading the lumbar spine, while it's already documented that a facepull has higher peak and mean medial/posterior delt activity than any other overhead, bent over BB/DB press/raise/lateral, row variant known, with the added benefit of teaching proper scapular retraction under minimal lumbar loading. Not to mention, that the medial/posterior delts are made up of primarily slow twitch fibers and would respond better to higher rep isolation movements. Another possibility is a strain, minor tear, tendonitis at the medial delt insertion point, yet again would be better attacked with an isolation movement for higher repetitions. RC, same story. I'm no physician, but I've been around the block a few times over to know better. Your blanket claims are bullchit.

 

[RickTheToad]

Cut the cardio and increased the weight training.. Still losing weight, though it seems I am finally gaining some mass in my arms. Cut I be cutting fat and building lean muscle at the same time?

 

[IKO69]

Yes it can happen. You're lifting heavier weights aren't you?

 

[RickTheToad]

Yes it can happen. You're lifting heavier weights aren't you?

Yes, but not bench. My right arm still gives way. I can push it through on dumb bells though. I've increased my dumb bell weights to 50 LBS each. Up from 35. Dead left, 210. Preacher curl, 75, Shoulder shrug, 75. Barbell curl, 80. I'm trying to follow the following guide on BB.com.

https://www.bodybuilding.com/fun/how-to-build-monster-arms.html

The benching is a problem. Not sure my my right arm gives out so much. A bit concerned I will not get to my max.

 

[The Diver]

False. Neither goal will be optimized, but it's called recomping.
@RickTheToad up and eat your protein first in your meals, move on to vegetables and finish off with carbs. If your protein intake is where it should be, then you are not going to want to take in as many carbs. Your weight training, or at least the bulk of it, should be metabolically demanding, ie. Dense (short rest periods/moderate intensity/moderate volume), super/tri/giant sets, circuits. Cardio should be anaerobic in nature. HIIT, sprints, airdyne sprints/circuits, KB swings, prowler pushes, sled pulls, loaded carries, etc. If your waist/belly tape measurements are decreasing, while increasing/maintaining scale weight, you are on the right track. When you stall, increase protein again.

Just read some article about losing fat and gain muscles at the same time. and I'm interested to know if it's correct.

In short, Its said something like that:
You need to cut down 400 calories a day, keep your carb-less than 200g a day, while at the same time keep your protein at 2g for every kg of body weight (don't know how much it's in a pound )

For example (for a person weighs 75kg) - Cut down Cal from 2400 to 2000 cal per day
Eat no more than 200g Carb a day
Eat 150g Protein a day (2g x 75kg)


The theory behind it is,:
When lifting (building muscles ) your body will use first the 2000 calories from the solid food you eat during the day, then use the fule stored in the fat,(lose weight ) and only then, when no fat left, the body will start breaking down muscles.
(when no fat left, less then 10%-12% health level BF , this is when you should up the calories )

To prevent muscles break down, and to build and maintain current muscle, you'll need to keep your protein intake at the right level at all time, depending on your current body weight.

The authours claim you'll lose 1% bf a month while building muscles.

Does the above correct?