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BF%; nothing seems to get it down!

Anna Kubit

New member
Hi girls!

Here's the issue: I've been measuring my BF% on my stomach area since 10/24 and it's about steady. My workouts this week have been intense... My weight seems to have gone up about 1.5 lbs (maybe because I am training with weights again; this hopefully is muscle). I am at 131.5 for the last 3 days in the morning.

I posted specifics on my diet in "Need Help on Routine and Diet." I supplement with whey protein at every meal where I am not getting more than 15g protein or so. My sources of protein are mostly soy milk (which I have just in the morning and am thinking about cutting), soy beans, and Quorn (mycroprotein; see www.quorn.us). I eat fruit (apples or pears) about 2x/day, sandwich with hummus once a day, soy beans, salads... HIIT 3x/wk, weights (hypertrophy-specific training) 3x/wk.

I am having a lot of issue with getting my stomach BF% down...

What do I do to get this % down (general recommendations which have worked for you)? How about yohimburn? Or other supplements that you can recommend?

Thanks!
 
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Anna Kubit said:
Hi girls!

Here's the issue: I've been measuring my BF% on my stomach area since 10/24 and it's about steady. My workouts this week have been intense... My weight seems to have gone up about 1.5 lbs (maybe because I am training with weights again; this hopefully is muscle). I am at 131.5 for the last 3 days in the morning.

I posted specifics on my diet in "Need Help on Routine and Diet." I supplement with whey protein at every meal where I am not getting more than 15g protein or so. My sources of protein are mostly soy milk (which I have just in the morning and am thinking about cutting), soy beans, and Quorn (mycroprotein; see www.quorn.us). I eat fruit (apples or pears) about 2x/day, sandwich with hummus once a day, soy beans, salads... HIIT 3x/wk, weights (hypertrophy-specific training) 3x/wk.

I am having a lot of issue with getting my stomach BF% down...

What do I do to get this % down (general recommendations which have worked for you)? How about yohimburn? Or other supplements that you can recommend?

Thanks!

The one thing that I have noticed about myself in particular is that my body fat % in my abs is the last to go.Patience is the key...AND DIET.

It has only been a few days since you were measuring. If you want the body fat loss to be permanent, be patient with it and let it come off slowly. It takes me about 3 months to get my abs back in.

10 days is not long enough to notice any significant body fat changes.

It would be helpful to know Exactly what you are eating at Exactly what times. I would be VERY CAREFUL with fruits and dairy products. Soy products bloat me.

Good luck and be patient with your body.
 
Do not go by the scale. Weigh yourself ONCE a week, not everyday. The day to day changes due to water retention will drive you insane.

Check BF at the MOST once every 4 weeks.
 
Good points, girls ;-)

Thanks...

What i am eating:

I eat every 2-3 hours (mostly every 2 hrs) from when i wake up... I am trying to get up at consistent times to make this process easier though... So usually:

Morning: Soy milk, 4 tbs oats, 1 splenda, 3 tbs ground flaxseed, 2-3 tbs of whey protein (50 g in one packet)

Mid Morning: Usually fruit (**how do I replace this?**)

Noon: Sandwich (bread with flaxseeds; whole grain; 11g carbs) with about 1 tbs of hummus

Mid afternoon: Usually soy beans and a few brazil nuts

5/6 p.m.: I was eating pasta with a tofu/garlic tomato/basil sauce (not a lot of pasta... mostly the sauce)... I think I need to replace this... carbs!... This is right b4 workout though...

6/7 p.m. workout: Protein shake right b4 workout and through workout (about 1/2 packet: 25 g protein)... nutrient timing..

After workout: Proteins shake: Same as above

Possibly if it's not too late: One more meal: Salad with some Quorn "chicken" and romaine lettuce

I have been loading with Creatine since Wednesday and will do so for a total of 7 days... Then after that I'll take 5g creatine pre and post workout.

My boyfriend keeps telling me that I need soy protein in my diet; something about it postitively effecting the estrogen levels in women (lowering I believe). That I should have 50% soy, 50% whey... Any opinions on this?

Since I am Vegan apart from whey protein, it's a bit difficult for me not to take soy... Unless I want to drink shakes with whey all day long... And I know that animal products (like milk) can hinder fitness results (another reason for me not having milk, cottage cheese, etc.)..

What else do you girls know about soy protein? Any good studies on it affecting women in good/bad ways?

Another issue that I have is that as I eat throughout the day, my stomach (tummy) seems to turn into a 'ball' more and more... In the morning, my tummy is pretty flat, by as the day goes by, it's not so flat anymore... Why is that? Should I eat smaller portions to help this? Change my abs workouts? Am I bloated? Too much H2O retention? How do I tell?

Oh, I'm now at about 15-17 bf%.

Where do you buy yohimburn? Where do you buy protein? Anyone buy from proteinfactory.com? If so, which whey protein is the best (there are a few different names on there)?
 
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As far as your "growing belly", it is likely due to gas or water retention. The Soy and Whey products can mess with your GI Tract and cause excess intestinal gas and/or water retention. Make sure you water intake is high, very high. AT least 1 gallon, if not closer to 2. Ginger can help digestion, especially of proteins. Try supplementing with a little Ginger Root - cheap pill for in any supplement store.

The Creatine can be the cause of water retention too. Check your water intake as well as sodium and potassium.

Yohimbuum ES is the best - it is at www.anabolicfitness.net Store. I also recommend Glucorell-R for your carb meals. Take 1 pill for every 30g carbs. Very good stuff, especially on cheat meals.

Fruit doesn't HAVE to be replaced. But I wouldn't havr fruit ALONE. Eat an Apple with Natty Peanut Butter. Or even with Almond Butter. This will help slow the digestion of the fruit, plus give you some protein and good fat. BUT, make sure you adjust your other fat intake to account for this.

Soy mimics estrogen in the body. It helps supplement low estrogen levels. This can be helpful AND harmful.

Helpful - your body doesn't produce MORE estrogen because it thinks it has enough. Less estrogen produced means your menstrual cycles are longer (I'd bet yours are 30+ days in length? Unless, of course, you are on hormonal BC.). Longer cycles means less estrogen produced over your lifespan.

Harmful - by mimicing estrogen, it *could* throw your body into hormonal confusion. Your body thinks it should produce more, but doesn't because of the high levels (due to the supplementation). Also, estrogen is THE MAIN REASON women are fatter than men. The secondary reaon is our lower testosterone levels. Estrogen is responsible for our "trouble spots" - abs, thighs, butt. Higher estrogen means you are more likely to retain fat. It makes losing fat MUCH harder.

As I mentioned before, I use Nitro Tech Protein and I love it. But any can do. Whatever YOU find acceptable, in taste, sprice, and results. As far as 50% Whey, 50% Soy, I have never used Soy as part of my diet, and I don't plan on starting.
 
Daisy, that makes a lot of sense. ;-) I am going to increase water intake even more. Right now I drink about .75 gal of H20 per day.. and that's after increasing my water intake a lot. I'll take it up to 1.5 galons per day (*I am going to hate the bathroom soon after all this water intake! LOL*). I'll buy some Ginger root supplements too...

I am going to order Yohimburn ES this week sometime and probably the carb supplement too. ;-)

And in regards to soy, I think I am going to cut my soy intake. I am not sure if I am taking too much or not (well I have a small serving of soy beans daily and also some soy milk in the morning; so probably not too much)... I'll take whey instead...

Ok.. time to go take in some more water! Thanks so much for that advice!

P.S. How much in grams (approx) of soy daily is too much?
 
Anna Kubit said:
P.S. How much in grams (approx) of soy daily is too much?

My personal opinion.....1 gram. I tried replacing whey with soy as my protein powder and made ZERO muscle gains, and actually lost some strength. I think soy does absolutely nothing to encourage anabolism. If you're poor like me you might consider Optimum Nutrition's 10lb bag of whey protein. I believe it's the cheapest brand around of it's quality. I get it for $61 with shipping and it lasts me 6 weeks. When I switched from soy back to whey using this particular brand my gains immediately restarted.
 
Anna,

They all are going to make you buy this and that at the end you'll end up with spending quiet some cash, my advice: do cardio each 2 days for a good 60 mns but maintain you protein intake to a minimum (i'ld say 60/65 grs) since you are a small frame, dont weight yourself more than once a week (your bodyweight varies every day) and drink a lot of water that's a must to burn fat out, since u got into an injury i wont tell you about lifting weights but be cautious and use a belt whenever you have to incline your upper body over 15% forward (yes that works for squats too, lightly bent over for better grip)

robin4life2004 :rose:
 
I would drop the soy milk, soy and whey powder.

Try and a eat a combiation of the following:

Legumes & seeds
Legumes & nuts
Grains & legumes


Cereals and grains - wheat (I would avoid this for at least 10 days and see how you feel - then slowly add it and look for changes), rye, corn, rice, pasta
Leafy green vegetables (spinach is really good)
Legumes - beans, lentils, peas, peanuts, chickpeas, black eyed peas
Vegetables - Brussel sprouts, potatoes, eggplant, sweet potatoes
Nuts - almonds, walnuts, cashews, pecans
Seaweed - kelp, spirulina
Seeds - sesame, sunflower, pine nuts
 
The soy is OK as long as you don't have an unknown/hidden allergy to it. However I would avoid soymilk as it is inevitably either full of crap other than soybeans. Stick to tofu/tempeh/whole soybeans and other high protein legumes as velvett suggested. Some soy protein powder can be used for convenience too, but don't overdo it. The estrogenic stuff in soy will actually reduce the impact of estrogen on your body which is a good thing. It does this both by increasing the conversion of "bad" estradiol to "good" estrone as well as inhibiting the aromatase enzyme that normally converts testosterone into estradiol.

A little fruit is OK, but there is nothing in fruit that you can't get from fresh fibrous veggies except sugar! A little fructose is good, but please don't feel that you "have" to eat fruit for any health reasons.

Be patient. You haven't been dieting nearly long enough to be worrying about your results.
 
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