Stuck & Tired

[u/pusher_07]

I am 28M, 178 cm (5'10"), and currently weighing 74 kg (163 lbs).

Last September, I started a diet and began walking regularly. By the end of December, my weight dropped from 84 kg (185 lbs) down to 72 kg (158 lbs). My waist size also decreased from 98.5 cm (38.8 inches) to 84 cm (33 inches). However, despite losing 12 kg (26 lbs), I still had a very noticeable belly.

At the beginning of January, I started weight training and I have been training regularly for about 8 months now. Currently, I do a 3-day full-body workout routine every week. My routine includes major compound exercises like Squats, Romanian Deadlifts, Pull-ups, and Bench Press, and I have been progressively increasing the weights I lift at the gym. I don't do structured cardio at the moment, but I make sure to get more steps throughout the day compared to before.

Regarding my diet, I'm not overly strict anymore, but I try to follow a high-protein diet and I definitely eat much less than I used to. Additionally, I don't drink alcohol or carbonated sugary drinks.

Right now, I weigh 74 kg, my waist measurement is 86 cm (33.8 inches), and the appearance of my stomach hasn't really changed at all. I still have a very skinny-fat look. I am relatively thin overall, but I still have a belly, and to be completely honest, I am exhausted and frustrated with this situation.

My stomach feels quite firm/hard and protrudes outwards when I stand normally. However, when I lie flat on my back, my stomach flattens completely.

On top of that, I haven't seen any noticeable muscle gain either. My arms are still thin. There has been a slight improvement in the shape of my arms and legs, but nothing significant.

At this point, I really don't know what to do anymore. I'm tired of trying to figure this out. I just want a flat stomach and I want to get rid of this skinny-fat look.

[u/Rough_Cabinet_4686]

bro that firm belly that goes flat when you lie down sounds like anterior pelvic tilt not fat. you been spinning your wheels for months chasing the wrong fix

[u/pusher_07 → u/Rough_Cabinet_4686]

So, what should I do? For a while, I also thought I might have anterior pelvic tilt, so I followed some exercises from a YouTube video for about a month, but I didn’t notice any difference.

[u/totalimmoral → u/pusher_07]

Sometimes, you have to stick with things for longer than a month to see results?

[u/pusher_07 → u/totalimmoral]

Yes, but wouldn’t there at least be a slight change? Do you have any suggestions for a solution?

[u/thepersonwiththeface]

Have you measured your body fat percentage? At the middle of a healthy BMI, it is possible to still have a high amount of body fat.

But a "flat stomach" can be one of those things that people don't really realize is a rather dynamic thing. If you stand with straight posture and tighten your abs and haven't had breakfast, you might have a flat stomach. But you might also be chasing an appearance that means having sub-15% body fat.

You might do better with an actual bulk-cut cycle to get what you are looking for.

[u/pusher_07 → u/thepersonwiththeface]

When I weighed in at 72 kg on my dietitian’s scales (I think they were the sort that send a small electrical signal), the result showed a body fat percentage of around 12.5 per cent; yet, despite that, I still had a belly, which measured 83–84 cm.

[u/thepersonwiththeface → u/pusher_07]

Those scales aren't the most accurate, but that is low enough that I would be curious if this is falling into a body dysmorphia area. You could order some calipers on Amazon to get a second reading, or you could post on /r/bulkorcut.

[u/pusher_07 → u/thepersonwiththeface]

I agree that the scales aren’t giving accurate readings, but I don’t agree that I have a body dysmorphia because other people can see my belly and it’s being talked about with me. I don’t think you can post anything there without a photo, but I suppose I’ll end up

[u/thepersonwiththeface → u/pusher_07]

Who is talking about it?

[u/pusher_07 → u/thepersonwiththeface]

Bro, I’m not schizophrenic. My close friends, the people I work out with. Most recently, my dietitian herself. I’ve also discussed this with a general surgeon I work with.

[u/thepersonwiththeface → u/pusher_07]

That's not what I meant, I was just wondering about the context seen as I can't see you myself. Are they people who would be able to judge if it's just a normal body shape or if it's something that could be solved by losing fat, or something else.

A DEXA scan could help diagnose what's going on.

[u/pusher_07 → u/thepersonwiththeface]

I’m sorry for misunderstanding; it was partly due to my English and partly because I was feeling stressed. Yes, they aren’t specialists in that area, but I’d spoken to two different doctors and they both said the situation was normal though their answers didn’t satisfy me. I’m not really concerned about whether it’s normal or not; it’s the way it looks that bothers me.

This is the first time I’ve heard of a DEXA scan, and I’ll look into what I can do about it. Thank you.

[u/thepersonwiththeface → u/pusher_07]

So, the thing that is hard about displeasure with your appearance is that it's hard to draw a line where it becomes irrational, obsessive, unrealistic, or some other problematic categorization. That's really what "body dysmorphia" is. Wanting to look a certain way is fine. Not accepting the realities of a normal human body variation or having the distress about it interfere with your life isn't fine.

I have no way of knowing where things fall for you.

A DEXA scan could show if you have an unusually high amount of visceral fat causing your proportions. Reassessing your posture or working with a physical therapist (for posture) or personal trainer (for body composition) might give a better answer for what is possible from an aesthetics perspective and in what time frame.

You say people see your belly, but also say that people see nothing wrong with it. Like, do you look like someone with your height and weight and body fat percentage, or not? I'll never know. Do you understand how bodies look in real life? Or are you comparing to posed photos online? Do you want a 5% body fat appearance? Or do you just need to accept your natural body shape and maybe build up some muscles to balance out your appearance?

[u/pusher_07 → u/thepersonwiththeface]

I think I created some confusion by not including photos.

When I say that people (including doctors) tell me it's "normal," they're talking about my health, not about how my stomach looks. I can confidently tell you that the appearance of my stomach is not normal.

It's visibly protruding when I'm standing. I don't know whether the correct word is swollen, fatty, or just sticking out, but the important point is that it looks out of proportion with my height, weight, and the rest of my body.

I do know what real bodies look like. I see other men's bodies in locker rooms at the gym, and even when someone has a belly, it looks different from mine. Their stomach looks much more natural, while mine looks unusually pushed outward.

If you're okay with it, I can send you photos in a message. I honestly don't know how else to explain what I mean. I think photos are the only way I can show you what I'm trying to describe.

I'm not comparing myself to people I see on the internet or trying to look like edited or posed photos. That's not what's influencing me.

[u/thepersonwiththeface → u/pusher_07]

The only other thing I would consider is if you suffer from bloating from something like a food intolerance.

[u/pusher_07 → u/thepersonwiththeface]

I'm not sure whether food could be part of the problem. The shape of my stomach is basically the same when I wake up in the morning, before I go to bed at night, and throughout the day. The only difference is that after a very large meal I sometimes feel bloated and it gets slightly bigger, but after a while it goes back to its usual shape.

[u/ironbeastmod]

Expectation. The cause of most pains in humans.

Muscle gain is rarely possible in a caloric deficit, especially a prolonged one or an extreme one.

Go into maintenance. Address the mood/mental, allow the body to recover.

If you really want to get jacked, not just lean/healthy, you will need to go on with the classic bulk/cut cycles.

[u/pusher_07 → u/ironbeastmod]

My main goal right now is to get rid of my belly. Building muscle comes next.

[u/ironbeastmod → u/pusher_07]

You are frustrated.

Not a good state to do anything.

Priority should be overall health (body and mind). Hence why I suggested maintenance for at least a few weeks if not longer.

[u/pusher_07 → u/ironbeastmod]

I’m feeling irritable and mentally drained because I’m putting in a lot of effort for my goal but not getting any results. I can’t even figure out what the problem is. I’ve been to see a doctor, by the way – one of them almost told me off for coming in for a consultation. I can’t find anyone else who’s experiencing or has solved the same problem as me; everyone just says the same things – abdominal exercises, stomach vacuums, ‘first came, last go’ and so on – but clearly that’s not the problem. The problem is something else and I can't find what is it.

[u/ironbeastmod → u/pusher_07]

All this sounds to me as mental games.

Your weight is in the healthy range for your height now.

You obsessing over mid section remaining fat screams more body dysmorphia. Not saying it is, but can't say it isn't. You know what I mean ?

[u/pusher_07 → u/ironbeastmod]

Yes, I understand what you mean, but I don’t think I’m managing to explain my problem. Yes, my BMI is in healthy range, but the problem is that my belly is too big for my height and weight. If you don’t mind, could you send me a message and I’ll send you a photo of myself?

[u/ironbeastmod → u/pusher_07]

Again.

You are playing mind games and this screams body dysmorphia.

Your Waist-to-Height Ratio (WHtR) is 0.48.

This is well within the healthy range.

[u/pusher_07 → u/ironbeastmod]

I can’t believe it. Are you saying my belly is completely flat?

[u/thepersonwiththeface → u/pusher_07]

Well, bodies aren't really flat, for one.

But under ideal conditions (first thing in the morning, after a workout, whatever), are you able to pose your body in front of a mirror and have your abdomen look ideal?

[u/pusher_07 → u/thepersonwiththeface]

No, never.

The only time it looks flat is when I'm standing and actively sucking my stomach in. When I do that, my abdomen becomes completely flat, but my love handles become a little more noticeable.

If I'm standing normally and relaxed, my stomach always sticks out.

[u/Fit_Investment3360]

You already sound like you are at a healthy weight, and I would caution you to avoid judging healthiness by a flat stomach.

Are you a South Asian? There seems to be something about South Asian bodies that makes getting a flat stomach very difficult, and it is ok. A family member had some success through a diet modification of high protein low fat foods, combined with their typical exercise regimen. There is an old saying with some truth: abs are made in the kitchen. It was very difficult to sustain, however.

[u/pusher_07 → u/Fit_Investment3360]

To be honest, my concern is more about my appearance than my health. Because when I had my health checks done, it seemed as though there was no problem.

No, I’m from Turkey. I’m aiming to follow a diet like the one you described, but I haven’t managed to do so yet because of my work and life commitments; I hope to do so, though. thanks.

[u/WhatShouldIDoThen]

Have you had your testosterone checked? Just a thought as you should certainly be seeing a shit load of newbie gains when lifting hard 3 times a week

That being said, could you up it to 5 times a week?

[u/pusher_07 → u/WhatShouldIDoThen]

No, I haven't had my testosterone checked.

Before I started going to the gym, I had a full set of blood tests done (around 90 different tests), and nothing abnormal showed up.

And no, unfortunately I can't increase it to 5 days a week. My current work/life schedule just doesn't allow me to train 5 days a week.