Low body Fat % but stomach still sticks out

[Duracell_Bunny]

Well training has and diet is going exceptionally well.

Just come back from weigh in from my personal trainer at the gym.

Currently 7.9% body fat with 10st 9 (149 pounds) muscle mass.

Overall weight 12 stone 3 (171 pounds).

Height is 5ft 10.

I've measured my waist and thats 34 inches! Meaning I have to breathe in slighltly if I'm wearing a slim fit t-shirt for the flat look. If I'm sitting down without a top on it looks like I have smalled belly. I'm not expecting the abs to be coming through yet, would be nice to have it flat around there, I get really consious of it.

Any ideas??? While on top seems faily firm and hard to pinch, its easy to grab an inch or so from the side.

Unless I'm just used to seeing myself in the mirror all the time I don't think I'm defined as expected. There is some bulk begining to show, especailly the shoulders and a few solid vains on my arms.

 

[Fuglydude]

What method are you using to evaluate your bodyfat %? Post pics. At around 8% your abs should be clearly visible. I used to have similar stats to you before my bulk phase: 5'8" - 168 at around 10-11% and my abs were definitely visible when I flexed them. I also had no issues getting into anything bigger than a 30" waist.

Post pics tell us how you evaluated your bf% before we can help.

 

[TIC]

I'm about your same height (5'11).

My stomach did not become flat until I got into the mid-150's. I'm no expert on diet and fitness by any means, but that's what worked for me

 

[thedude4242]

I got to about 175 and my stomach would not stick out of a shirt size L and may regular size is xl. I have a small gut but no one else really thinks so. I dont want to become a 150 pounds though, but I figured that is what I would have to so to get a flat stomach.

 

[EFFORT]

Well training has and diet is going exceptionally well.

Just come back from weigh in from my personal trainer at the gym.

Currently 7.9% body fat with 10st 9 (149 pounds) muscle mass.

Overall weight 12 stone 3 (171 pounds).

Height is 5ft 10.

I've measured my waist and thats 34 inches! Meaning I have to breathe in slighltly if I'm wearing a slim fit t-shirt for the flat look. If I'm sitting down without a top on it looks like I have smalled belly. I'm not expecting the abs to be coming through yet, would be nice to have it flat around there, I get really consious of it.

Any ideas??? While on top seems faily firm and hard to pinch, its easy to grab an inch or so from the side.

Unless I'm just used to seeing myself in the mirror all the time I don't think I'm defined as expected. There is some bulk begining to show, especailly the shoulders and a few solid vains on my arms.

The measurements are off if your not able to see your abs at 7.9%

 

[Duracell_Bunny]

Measured using BIA.

To be honest I've always had it in the back of my head that the results are inaccurate. A month ago I was showing 11% bf. Surely its not possible to loose 4% fat and gain 6 pounds of muscle in one month? There has been no change in total weight.

People have noticed changes, and commented that I'm looking broader and my stomach appears to have gone down, although honestly it can't be to the extreme that these results are showing. If it has lowered that much would something like 16% down to 12% be more realistic?

Anyway I'll post a pic if I get chance tonight.

Does anyone know of any sites that can calcuate the body fat based on measurements? Maybe I shoud try this myself with measuring tape.

 

[Fuglydude]

I'm not a huge fan of BIA as there are so many factors that can affect measurements. Just get a trainer to check your bf using calipers. Easiest way ever.

Like Effort said, at around 8% you should easily have your abs visible.

This is a reasonable reference guide for you:

http://www.naturalphysiques.com/cms/index.php?itemid=144&page=2

 

[Duracell_Bunny]

Here we go. Taken from a crappy camera on mobile, apolgies for the quality:
http://tinypic.com/view.php?pic=4r5o43&s=7

Also from looking at this and your posted link there is hell in no way I'm less than 10%:
http://www.sosuave.net/forum/showthread.php?t=101881

 

[Da Realist]

It looks like a matter of bad posture. Your shoulders are forward and your chest is in instead of being pushed out.

 

[j0n24]

You might also need to increase your muscle mass. Just because you have a low body fat % does not mean you would be able to see your abs if you have no muscle mass to begin with.

Personally you might need to gain some weight then cut and would be able to see definition.

I see do a clean bulk and after 2 months go on a cut and by then you should have at least 5lbs of muscle added to your frame. That should get rid of your "Pot Belly," Problem which personally doesnt really look all that bad and would have a much better body composition.

Although adding weight is irritating even for me since I get it in my head im getting fat but a clean bulk should help you stay relatively lean while adding good weight.

 

[DJ SO STEVE]

Here are tips that WILL work for you:

You will see results... I did.

-First thing first do not go on a diet, MODIFY your diet
-No junk food, no sugar, no pop, no fried food, no fast food
-Drink 6-8 glasses of water per day (helps you lose weight/fat)
-coffee with non-fat milk is ok
-If you have to drink milk take skim or non-fat milk
-Break your 3 meals per day into 4-5 meals per day so your body keeps digesting food. This increases your metabolism
-Do not eat cheese if you don't have to

Let's say you work 9AM - 5PM Monday to Friday

Example: 7-8AM breakfast > 10-11AM half lunch > 2PM-3PM half lunch > 2HR workout (take your time at the gym) > Get home eat a small dinner > Wait at least 2-2.5hrs before sleeping

-Don't drink beer, I mean it!
-If you have to drink alcohol keep it to max 2 days per week

(Alcohol = empty calories) If you take in 500 calories worth of alcohol your body burns those 500 calories before it starts to burn fat, etc, even if you exercise.

-Exercise 4-5 times per week (more the better)
-Do your cardio before your weights (20min+ recommended)
-Run 2 miles at speed 6-7 on the treadmill/indoor track
-You can take breaks but make sure you power walk at speed 3.5-4 to keep your heart rate up

In 1 month you should lose 8-10lbs and around 1% body fat
Your stomach will get flatter and you your pants will get loose.

After 1 month here are my stats:

I'm 31yo and 5'9"
Went from 172lbs to 162lbs
Went from 16.5% body fat to 15.5% body fat (digital may not be correct)

Got more compliments than I can count from girls that are friends, and compliments on my looks from new girls I met. All in 1 month!

My stomach doesn't stick out when I wear medium sized shirts.

Maybe you just big boneded? () but try it out STILL!!!

My friend gave me the motivation

-You will feel great
-You will gain more confidence
-You will have more guts
-Women will like your body
-You will feel like you can do anything!

Run like a hamster in a cage my friend, it works~

 

[Fuglydude]

I think Jon24 gave you some good tips. Bulk up your upper back, shoulders, chest and arms, and legs/hips and your abs/gut will look smaller in proportion. Also just shave and tan. It'll instantly make you look leaner. If you put on more muscle first it'll jack up your metabolic rate and make it easier to cut the fat.

Diet is 80% of the battle. Nothing matters unless your diet is on point.

 

[j0n24]

]
-Do not eat cheese if you don't have to

What the heck dont eat cheese! Why not its pure protein....thats like saying dont eat chicken if you dont have too.
If you are lactose intolerant then of course dont eat cheese but that little tidbit was dumb.

 

[Duracell_Bunny]

Thanks for the advice.

My target for the past few months has been to gain mass, although it took two months to get the diet right and to see gains. I actually kept loosing weight including mass at first, although those BIA measurements were showing the fat was increasing even though my waist size was getting lower at that time.

Sorted out the gain issue by upping the carbs. I've also just finished my loading phase on creatine (Cell-tech pro) and this is helping already.

Can BIA be used as an estimate just to see if there is any general increase/decrease in mass?

As for the drinking, I cut off the alcohol back in July. Only have about one beer when I'm out at the weekends (saves a lot of money, and its convenient being within the limit to drive without ordering a taxi). Along with the occasional glass or two of wine at home or when eating out.

For the caffeine, I now have my coffees black and only a couple of cups a day when I need it the most. Replaced all other times I usually have a cuppa with fruit tea.

The milk I have is fully skimmed but the amount is minimal, only use when having wholegrain cereal or porridge oats.

Yes I do have cheese, probably no more than 30g in a single day, but that is on the days when I do not have eggs for breakfast.

Yeah meals are currently 5 a day.

Typical day is:
Breakfast: 2 scrambled eggs, 100g baked beans, 2 slices wholemeal bread
Mid morning: 100g tuna, 40g sweet corn sandwich + 1 apple
Lunch: 300g jacket potato, 200g king prawns, small green salad
Mid afternoon: 200g pear, 1 small pot yogurt
Evening meal: 250g grilled chicken, 200g pasta, 80g green beans

If I get the munchies at any time, I usually have some fruit.

My average intake is just over 2000 calories.

Workout vary all the time, sometime I do 3 intense sessions in a week, other times can be more but less intense. There's no set schedule, exercises and sets vary but aiming for the same muscle groups on similar days, and then swapping around every so often.

Just keep the consitancy going I guess, will keep an eye on that waist size though. Had a good look round on the internet at visual body fat guides (one even shows a guy with low mass), I'd say from looking at these I'm in the 14-16% area.

I'm averaging 1-2 pounds gain a week if these measurements are anything to go by.

 

[The Bad Ass Canadian]

Here's something no one mentioned because many don't consider it, but I believe it might be your issue.

You may very well be gluten intolerant.

Current research done by Dr. Bill Timmins in San Diego suggest that over 60% of folks have gluten intolerance.... and most have little to no overt symptoms.

A distended abdomen much like what you got going on is a classic sign of gluten intolerance. What happens is the gluten burns the little villae and micro villae in your intestines and creates inflammation. This results in a swollen gut and this also affect all the muscles in the surrounding area, weaken your abdominal wall and further compounding the problem.

Cut all traces of glutn out of your diet for 6 weeks and see what happens. You can't cheat at all, if you do this. Visit the celiac websites for info on how to successfully avoid it. It is hiding in everything.

Just an alternative POV

 

[Jariel]

As others have said, it looks like bad posture and distended muscles.

Try holding your stomach in every chance you get and try some "stomach vaccuums" regularly.

http://www.bodybuilding.com/fun/ms-fit5.htm

 

[Duracell_Bunny]

I can get the stomach to look flat, although this means being holding it in slightly. Soon as a relax everthing comes out again.

Maybe it could be posture, my trainer is always struggling to get myself in the correct position for dead lifts and bent over reverse flys. But were getting there.

Looking in the mirror from the side I have more of an S shape from the chest down rather than a D.

If I push it out hard, it can make me look preganant.

 

[bellyj]

Im the same way, my stomach is not flat but there are to bumps. im 11% body fat and still look like im 20. i can see my top 4 abs when im flexing, but besides that i look fat

 

[marmel75]

Potentially high cortisol level which causes excessive fat storage in the stomach area. Potentially poor estrogen:testosterone ratio...

After reading your other posts, I am pretty sure its cortisol as you say you drink a few cups of coffee daily. Caffeine significantly lengthens the half life of cortisol by inhibiting the enzymes that break it down. This throws off the body's natural circadian rhythm of rising and falling cortisol and testosterone levels. Also causes your body to be in an unnatural catabolic state for longer periods of time when it should be in an Anabolic state as cortisol and testosterone compete for uptake at the receptor sites, effectively canceling each other out...



My advice is to lose the coffee and start dosing 1000 mg of vitamin C 3 times a day and take Siberian Ginseng and Holy Basil upon waking up and before going to bed as they are all great cortisol controllers.