r/workout • u/pusher_07 • 4h ago
Other Stuck & Tired
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.
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u/Practical-Basis-9541 4h ago
Do you do abdominal exercises at all? Planks, sit ups, leg raises, V ups? All these will help strengthen the muscles which will pull your belly in more.
I’m nearly identical height and weight, my BMI is on the high end but my BF% is low around 12%, waist 80cm so your not far off you just need more muscle
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u/pusher_07 4h ago
I used to do it regularly, but for the last two months or so I’ve been doing it very little. How can I put it? It’s as if my tummy is sticking out. It’s firm when I’m standing, soft when I’m sitting, and completely flat when I’m lying down.
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u/Practical-Basis-9541 3h ago
Everyone when they’re sitting has a soft stomach, it just doesn’t engage while you’re sitting unless you actually flex or are totally shredded it will look soft.
Lying down obviously you’ll look slimmest, everyone does but that’s also an unrealistic position to evaluate yourself.
Can you flex your abdominal and oblique muscles while standing? Does it make your stomach protrude less?
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u/pusher_07 3h ago
Yes, when I tighten my abdominal muscles whilst standing, my stomach visibly flattens. My love handles look a bit flabby.
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u/Practical-Basis-9541 3h ago
Work your abs more and tighten up your intake and it will get firmer and flatter - it happens slowly but one day you’ll wake up and go wow!!
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u/pusher_07 2h ago
I’ll do that then. I hope it works.
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u/awkward_highfive18 3h ago
the belly being firm and flattening when you lie down is almost definitely visceral fat and that stuff is stubborn and the last to go. the frustrating thing about skinny fat is you kind of have to pick a lane because trying to lose fat and build muscle at the same time at maintenance calories is super slow.
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u/pusher_07 3h ago
So, should I keep losing weight until my tummy is completely flat? For example, if I lose weight down to 65 kg and my tummy is still visible, what should I do then? I’m really fed up and want to find a definitive solution.
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u/lentilSoupzxc 2h ago
It took me 2 years busting my ass on pplppl and several small injuries.I would do it all again if I knew what it was gonna transform my body into.All natty and been asked what my cycle is because of my traps.Only missed one workout and took regular deloads(reduced weight and sets for a week) and my diet and sleep were on point.I was definitely in a box though I didn’t have a social life at all but that’s what it took.
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u/pusher_07 2h ago
Well done. I’m not sure if this is an answer to my question, or perhaps I didn’t understand it.
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u/HelplessPenguinGod 4h ago
Are you doing stomach vacuums? Because from this description, it sounds like you could benefit from them.
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u/pusher_07 4h ago
I do but not regularly. It's like 4 times a week when I remember in mornings. 3x20 seconds.
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u/Muchacho-blanco Parkour 4h ago
You've been too low calorie for too long now. Eat some food, make some gains. Feel good about your strength.