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  #1  
Unread 07-24-2017, 05:06 PM
sharklasers sharklasers is offline
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Default RFL to fix skinny fat?

The short version of this post is that I'm in a bad situation in terms of body composition, and I'm looking for a way out.

Last fall I decided to stop being a desk jockey and start exercising, which I hadn't done since high school. I was around 160 pounds. I was (and still am) a 5'10" male. I estimate I was about 20% body fat, but I don't really remember.

I did the Rippetoe thing for a few months and did get stronger. I started with the bar and got to around a 275 squat and DL and a 185 bench, for 1RMs. Not strong, but a significant inprovement.

Unfortunately I also followed Rippetoe's nutritional advice. I was gaining over a pound a week and sleeping poorly, so it was mostly fat. I eventually stopped by the end of the year because I was so fat (the wrong side of 30% bf and 180 pounds). I felt awful, and blood tests confirmed my T levels had tanked to around 300 ng/dL. I think the weight gain may have caused sleep apnea, because I was waking up in the middle of the night a lot, but that's just a guess.

I stopped lifting and eating like a pig, started feeling better, and my T went back to normal (more than doubled). I don't doubt I have terrible genetics for lifting, but at least my endocrine system works.

Except for a month or so in June, I haven't really touched a barbell since. My weight has gone down to 150 just from watching what I eat. I want to get back into lifting, but I also don't want to get fat. Being fat sucked. I'm probably around 20-25% bf right now and don't want to go any higher.

I think the usual recommendation in this situation is a slight deficit and heavy lifting. There's a Lyle Q&A column to this effect. However, I will only have sporadic access to a gym until September, due to some summer traveling for work.

I have an alternate, perhaps stupid idea I'd like feedback on. Basically, a very low calorie RFL style diet coupled with lots of low intensity cardio (hiking and the like). I get the body fat down to the teens, then lift and eat at a slight surplus in September. Probably it would be optimal to go lower but I don't want to look like a Holocaust victim for too long. My concern is that if I start lifting without losing some fat, I'll get stuck soon because I won't have a caloric surplus to help me.

Compliance won't be an issue. I like doing radical stuff and don't get hunger cravings.

Is this sensible? I'm happy to post a pic later if that helps clarify how bad my current situation is. My goals are mainly aesthetic at this point.

Last edited by sharklasers : 07-24-2017 at 05:25 PM.
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  #2  
Unread 07-24-2017, 05:19 PM
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JDPbrah JDPbrah is offline
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Quote:
Originally Posted by sharklasers View Post
The short version of this post is that I'm in a bad situation in terms of body composition, and I'm looking for a way out.

Last fall I decided to stop being a desk jockey and start exercising, which I hadn't done since high school. I was around 160 pounds. I was (and still am) a 5'10" male. I estimate I was about 20% body fat, but I don't really remember.

I did the Rippetoe thing for a few months and did get stronger. I started with the bar and got to around a 275 squat and DL and a 185 bench, for 1RMs. Not strong, but a significant inprovement.

Unfortunately I also followed Rippetoe's nutritional advice. I was gaining over a pound a week and sleeping poorly, so it was mostly fat. I eventually stopped by the end of the year because I was so fat (the wrong side of 30% bf and 180 pounds). I felt like I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. and blood tests confirmed my T levels had tanked to around 300 ng/dL. I think the weight gain may have caused sleep apnea, because I was waking up in the middle of the night a lot, but that's just a guess.

I stopped lifting and eating like a pig, started feeling better, and my T went back to normal (more than doubled). I don't doubt I have terrible genetics for lifting (e.g. 6 inch fairy wrists), but at least my endocrine system works.

Except for a month or so in June, I haven't really touched a barbell since. My weight has gone down to 150 just from watching what I eat. I want to get back into lifting, but I also don't want to get fat. Being fat sucked. I'm probably around 20-25% bf right now and don't want to go any higher.

I think the usual recommendation in this situation is a slight deficit and heavy lifting. There's a Lyle Q&A column to this effect. However, I will only have sporadic access to a gym until September, due to some summer traveling for work.

I have an alternate, perhaps stupid idea I'd like feedback on. Basically, a very low calorie RFL style diet coupled with lots of low intensity cardio (hiking and the like). I get the body fat down to the teens, then lift and eat at a slight surplus in September. Probably it would be optimal to go lower but I don't want to look like a Holocaust victim for too long. My concern is that if I start lifting without losing some fat, I'll get stuck soon because I won't have a caloric surplus to help me.

Compliance won't be an issue. I like doing radical stuff and don't get hunger cravings.

Is this sensible? I'm happy to post a pic later if that helps clarify how bad my current situation is. My goals are mainly aesthetic at this point.
Dude that's where I started as well. I've done this a bunch of times. Happy to hear you want to address it. Sounds like your well motivated and got your head in the right place. You came to the right place to get it done the right way. Definitely Do RFL and if you're only comfortable with doing LISS then fine that's your choice but I think myself and the other dudes and dudets here would strongly advocate that you lift. You would be surprised you might gain some muscle during the very beginnings of RFL.
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Unread 07-24-2017, 09:33 PM
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BEATMEOUTTAME BEATMEOUTTAME is offline
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I wouldn't recommend rapid fat loss without lifting. The calories will be extremely low and annoying. And you won't get the body you're looking for.

Also traveling is not conducive at all for rapid fat loss.

Just set in stone that you are going to lose x amount of pounds before Sept 1st. In the meantime get a good pushup routine going since those can be done anytime/anywhere. Hotels have gyms. You can buy day or week passes. Planet Fitness has $20/mth memberships good at any location in the country...

You might not be on a disciplined progressive overload weight TRAINING program . But that doesn't mean you can't lift to maintain or perhaps even gain strength, flexibility, and your overall fitness level

Learn a few yoga moves to improve your range of motion and alignment. Do bodyweight squats and planks. Find a park with a pull up bar.

If you can't train properly and you're a relative newbie go with a moderate deficit and low activity or a Mild deficit and moderate activity
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Unread 07-25-2017, 01:39 AM
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Hectic Hectic is offline
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So you went from a massive strength training regime and eating like a pig

To starving yourself no weights and doing cardio


Can you see a recurring issue with extremes? This is the kind of mindset which will lead to skinny fatness

Maybe you need some patience and a more moderate approach.
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