Visceral Fat

[Doom44]

This Few months i'm on bulking !!! so i eat alot and my visceral fat from 2 now increase to 8. and i eat pretty clean.

what happen to me? anyone? or have any supplement can decrease my visceral fat?

[Bonaparte]

How did you measure your visceral fat?

[poison]

Are you sure you mean visceral fat? 2 to 8 what?

[Doom44]

yup. use the BIA machine to measure

[--->>405<<---]

yup. use the BIA machine to measure

bioelectrical impedance devices suck IMO..

http://digitalcommons.wku.edu/cgi/vi...3&context=ijes

Early consumer
-
grade BIA machines
measured specific segments either the arms
via hand
-
to
-
hand devices or the legs via
foot
-
to
-
foot scales. Research comparing
these machin
es to a gold standard for body
composition has demonstrated significant
correlations, but not strong validity (7, 8, 17,
18). As research has identified visceral fat
as having the greatest relative risk (3, 12, 13,
14, 15) BIA machines were developed that
measure individual segments including the
trunk. Even though these BIA machines can
identify %BF in the abdomen or trunk, or
you can measure an abdominal skinfold,
none of the currently researched midrange
clinical or consumer
-
grade devices were
able to di
fferentiate between subcutaneous
and visceral fat in the abdomen. Even the
more expensive methods like DEXA
currently being used in large
epidemiological studies cannot identify the
difference (14). It must be assumed the
trunk measure in all these asses
sments is a
combination of subcutaneous and visceral
fat.

[Doom44]

bioelectrical impedance devices suck IMO..

http://digitalcommons.wku.edu/cgi/vi...3&context=ijes

Early consumer
-
grade BIA machines
measured specific segments either the arms
via hand
-
to
-
hand devices or the legs via
foot
-
to
-
foot scales. Research comparing
these machin
es to a gold standard for body
composition has demonstrated significant
correlations, but not strong validity (7, 8, 17,
18). As research has identified visceral fat
as having the greatest relative risk (3, 12, 13,
14, 15) BIA machines were developed that
measure individual segments including the
trunk. Even though these BIA machines can
identify %BF in the abdomen or trunk, or
you can measure an abdominal skinfold,
none of the currently researched midrange
clinical or consumer
-
grade devices were
able to di
fferentiate between subcutaneous
and visceral fat in the abdomen. Even the
more expensive methods like DEXA
currently being used in large
epidemiological studies cannot identify the
difference (14). It must be assumed the
trunk measure in all these asses
sments is a
combination of subcutaneous and visceral
fat.

Wow. Thanks for it man. When i see my visceral fat went up so high. I damn scared. Lol

[--->>405<<---]

Why dont u post ur diet and lets see what ur problem is.. Include complete stats (age, weight height bf%) with cals and macros

[Doom44]

Why dont u post ur diet and lets see what ur problem is.. Include complete stats (age, weight height bf%) with cals and macros

Alright. I eat 4000cals per day
Here my sample meal.
Exp.Brown rice+ boiled chicken breast+ steam broccoli+flax seed oil/coconut oil.
Every meals i eat almost the same
My macros is 55%carbs 30%fats 15% protein.

[Doom44]

My stats
Age: 23
Height: 171 cm
Weight: 76kg
Bf : 13/14%

[Back In Black]

Your diet/macros's would make me fat too and I have over 25lbs on you.

How did you arrive at that?

[--->>405<<---]

Alright. I eat 4000cals per day
Here my sample meal.
Exp.Brown rice+ boiled chicken breast+ steam broccoli+flax seed oil/coconut oil.
Every meals i eat almost the same
My macros is 55%carbs 30%fats 15% protein.

My stats
Age: 23
Height: 171 cm
Weight: 76kg
Bf : 13/14%

at ur stats ur rough maintenance = 2200cals

bulk: 2700cals

cut: id prob go 1900cals

ur 1300cals over ur bulking starting numbers.. itd be good to figure ur metabolic rate thru experience (obviously) but u have to start somewhere. id run 2700 and see how u do over 2-4 weeks.. take tape measurements of the waist, shoulders, chest, thigh, bicep.. then adjust ur cals accordingly. if u waist stays relatively the same and the others are getting bigger id increase cals by maybe 100-200 and then do it again after a couple weeks.. when the waist starts growing its time to stop increasing cals and reduce back to right around where ur waist was not getting much bigger..

it takes time man. i think u went WAY over!

ur split is also off IMO. u have 85% cals coming from fat and carbs. this is a recipe for fat gain. carbs and fat are necessary but when u have an abundance of one, the other needs to be low IMO. u have an abundance of both. these are the 2 macros responsible for most of ur fat gain IMO. carbs for me and a lot of others being the primary culprit.

[Doom44]

Because of my job i have to eat that much. Im a group/lesmills instructor. So i do alot of cardio. I need to eat that much to maintaince. Sorry. I didnt make it clear.

[Doom44]

I did alots of cardio. Any advise of what marco should i follow?

[--->>405<<---]

Because of my job i have to eat that much. Im a group/lesmills instructor. So i do alot of cardio. I need to eat that much to maintaince. Sorry. I didnt make it clear.

well if the premise behind ur OP (fat gain) is correct it appears u do NOT "have" to eat that much because of ur job, and the thinking that led u to that conclusion is flawed..

what were ur beginning stats when starting this bulk? how long have u bulked?

[Doom44]

well if the premise behind ur OP (fat gain) is correct it appears u do NOT "have" to eat that much because of ur job, and the thinking that led u to that conclusion is flawed..

what were ur beginning stats when starting this bulk? how long have u bulked?

before I starting this bulk my stats are 71kg 11/12% bf. I used 4months to gain this freaking 5kg. Lame. I just don't like to be small . Please help !!!

[Doom44]

Bump

[--->>405<<---]

well if u went from 71kg 11%bf (139lbs LBM) 17lbs fat

to 76kg 14%bf (143lbs LBM) 23lbs fat

u gained 4lbs LBM and 6lbs fat

definitely could have done better if this was over 4 months but we live and learn.. were u on any compounds?

[Doom44]

well if u went from 71kg 11%bf (139lbs LBM) 17lbs fat

to 76kg 14%bf (143lbs LBM) 23lbs fat

u gained 4lbs LBM and 6lbs fat

definitely could have done better if this was over 4 months but we live and learn.. were u on any compounds?

i'm not on any compounds. so should i lower down my cals? what what marco good for me due to my job?

[Doom44]

Bump

[--->>405<<---]

personally if i were u id go with standard 40/40/20 pro/carb/fat split and see how u do on it.

where u have ur cals set is dependant on whether u wanna continue bulking or cut bf%??

2200cals seems to be ur rough maintenance. if u want to reduce ur bf% i would suggest simply eating 2200cals and see what ur body does. this will help u pinpoint how close this is to ur maintenance. if ur losing fat u can keep going until u get back to where u want to be and then once ur lean enuff u could increase cals by maybe 100-200 and stay there for 2-3 weeks and see where u stop losing fat. at this point u could continue increasing cals by 100-200 per week until u start gaining fat. this will help u figure out ur maintenance.

[Doom44]

personally if i were u id go with standard 40/40/20 pro/carb/fat split and see how u do on it.

where u have ur cals set is dependant on whether u wanna continue bulking or cut bf%??

2200cals seems to be ur rough maintenance. if u want to reduce ur bf% i would suggest simply eating 2200cals and see what ur body does. this will help u pinpoint how close this is to ur maintenance. if ur losing fat u can keep going until u get back to where u want to be and then once ur lean enuff u could increase cals by maybe 100-200 and stay there for 2-3 weeks and see where u stop losing fat. at this point u could continue increasing cals by 100-200 per week until u start gaining fat. this will help u figure out ur maintenance.

Thanks really appreciate it. Last question how about if I to bulking?

[gearbox]

Then concept your bulking just go up one two or three hundred calories and see how your body responds.

[Doom44]

One more question. I use heart rate monitor count how many calories I burn before. 1 class I burn around 600clas. So do I need to eat another 600 to cover back ?

[--->>405<<---]

One more question. I use heart rate monitor count how many calories I burn before. 1 class I burn around 600clas. So do I need to eat another 600 to cover back ?

see how ur body responds and adjust according to what ur trying to do. i would NOT increase cals that much right off the rip..

[Doom44]

see how ur body responds and adjust according to what ur trying to do. i would NOT increase cals that much right off the rip..

I'm trying to bulk. And I have 2 class per day. It give me a hard time. Damn

[Back In Black]

One more question. I use heart rate monitor count how many calories I burn before. 1 class I burn around 600clas. So do I need to eat another 600 to cover back ?

Nope. You would be burning calories during that hour anyway. Maybe 100 maybe 150, maybe a different figure. So your net calorie burn may only be 400-500cals

[Doom44]

Nope. You would be burning calories during that hour anyway. Maybe 100 maybe 150, maybe a different figure. So your net calorie burn may only be 400-500cals

So all I need to do is just Find out my maintain cals. And if I want to bulk just up 100 or 200 clas? And even that day I have class still consume the same calories?

[Back In Black]

So all I need to do is just Find out my maintain cals. And if I want to bulk just up 100 or 200 clas? And even that day I have class still consume the same calories?

Really you need to work it out over a week and calculate from there. Then, it's up to you whether you eat more on class days or you eat the same every day. Either way, try what you think are your maintenance calories for a week or 2 and if there is no change in weight or body composition then you van start adding calories. I would be adding 300cals per day to start.

[Doom44]

Really you need to work it out over a week and calculate from there. Then, it's up to you whether you eat more on class days or you eat the same every day. Either way, try what you think are your maintenance calories for a week or 2 and if there is no change in weight or body composition then you van start adding calories. I would be adding 300cals per day to start.

I have direction now. Really appreciate it .
Thanks bib

[Back In Black]

I have direction now. Really appreciate it .
Thanks bib

NP buddy, let us know how you get on. Good luck

[Doom44]

Finally i found out my maintain cals.
Is 3500(due to my super active job).
Have one question. Im looking for lean bulk. So i will add 300cals and my macros ratio is 50% 30% 20%.
Is that ok?

[Docd187123]

at ur stats ur rough maintenance = 2200cals

bulk: 2700cals

cut: id prob go 1900cals

ur 1300cals over ur bulking starting numbers.. itd be good to figure ur metabolic rate thru experience (obviously) but u have to start somewhere. id run 2700 and see how u do over 2-4 weeks.. take tape measurements of the waist, shoulders, chest, thigh, bicep.. then adjust ur cals accordingly. if u waist stays relatively the same and the others are getting bigger id increase cals by maybe 100-200 and then do it again after a couple weeks.. when the waist starts growing its time to stop increasing cals and reduce back to right around where ur waist was not getting much bigger..

it takes time man. i think u went WAY over!

ur split is also off IMO. u have 85% cals coming from fat and carbs. this is a recipe for fat gain. carbs and fat are necessary but when u have an abundance of one, the other needs to be low IMO. u have an abundance of both. these are the 2 macros responsible for most of ur fat gain IMO. carbs for me and a lot of others being the primary culprit.

Off topic so if I need to make a new thread just let me know but I think most of your advice is sound and based on principles that work. I just want to see your point of view in the bolded. Are you talking specifically about de novo lipogensis or just generally that when you're at your desired fat and protein macro goals it doesn't leave much room for carbs? Or even carb tolerance?