Thread: Hey, why the heck ain't I getting smaller

You're 5'2" and you want to get smaller to play basketball?

What is your definition of smaller..

If you have gained weight, but jeans fit better, and you are lifting more than you did before, and your body fat percentage is lower..

You're gaining muscle, and losing fat...

What are you trying to do?

Okay, that's making more sense. I do lift waaay heavier now than before because it's my 2nd year lifting and I feel more prepared to lift heavy. Damn, 170lbs is alot for me, believe it or not.
But if I keep my same eating and training routine, will I lose weight at all? Or will I only keep losing bodyfat and keep gaining muscle mass (to the point of max size, according to what I eat, genetics, etc.)???

you'll come to a point where recomping will get very hard and you'll have to be perfect in everything to pull it off. Either go by the mirror (hard to do by yourself), or start to consistently take measurements of yourself (like pick 1 day of the week and weigh yourself in the morning on that day, and take measurements with a tape measure). Once you see you're not making progress you might want to switch to either bulking or cutting and you'll have to alternate the two as you see fit.

How i judge my progress:

-comments people make
-strength, endurance, overall feeling in the gym (dragging ass or flying around)
-weight
-clothes (as in how they fit me, where they are tighter/looser etc)

these i don't really do but i should really start
-tape measurements
-caliper bodyfat

Remember you won't see changes overnight and if you see something drastically change (like weight goes drastically up/down in a day or two) don't freak out because its nothing big...changes in your body take time (weeks months etc)

Originally posted by asicx
In Feb, I was 167lbs, probably 25% bodyfat.

In March, I was roughly the same, but have been working out more often. At a health fair I was 21% bf.

Just 3 days ago, I weighed myself, and to my suprise I'm 171!!!!!!!!!!!! The highest in my life! And I definitely fit into my jeans easier than in January. So I don't know what's going on.

I take approx. 1500-2000 calories a day. I'm 5'2", if that's make any different. And as of now, I'm most likely 19-21% bodyfat, still.

I am currently doing cardio almost everyday and lift every other day. I do almost 6-7 days a week consistently. However, I am lifting heavier than I ever am. Does that make a difference?
I was hoping that I'd be around 160lbs. Now, I'm 171lbs. It doesn't make sense. I'm not even eating as much in the fall and I am taking in no more than 80-100g of protein a day. And I don't take any protein powder as of now.

So what do you all think? I want to get smaller so I can play bball, soccer, boxing, wrestling, and football, all together, at an optimum size.

how old are you ?

are you male or female, sorry i can't tell by your nick.

male, 21 years old

lets see...

170 lbs @ estimated 20% bf = 166.6 lbs of LBM

167 x 15 = 2505 cals

I would start back at 2,500 cals for several weeks then start to drop them slowly. I also wouldn't do cardio more than 3-4x a week.

what type of cardio are you doing and for how long ?

I do shadow boxing and running the most. The minimum is 30 min. I usually shadow box no more than 1 hour because it is too tiring. I run at least 1 mile every other day. When I do have time, I run 2-3 miles. And on cardio days, I may do 2-3 times throughout the day. Why is cardio bad? killer endurance = killer performance.

I count playing a game of bball as cardio also because....well, what else can you call it. When I do play bball, it's usually around 1-2 hours.

basically your caloric intake is to low for your level of activity...your body is in starvation mode, that's why you aren't losing any weight.

Originally posted by LAM
basically your caloric intake is to low for your level of activity...your body is in starvation mode, that's why you aren't losing any weight.

Hmm..this concerns me.

I do HIIT every night, and I don't think I'm taking in enough calories to account for this. Then again..I'm losing weight..

Is that the only indicator of your body being in starvation mode? Is when you stop losing weight?

Originally posted by LAM
170 lbs @ estimated 20% bf = 166.6 lbs of LBM

That isn't right. If he is 20% bodyfat, then he has 80% lbm. 170 x .8 = 136. 136 x 15 = 2040...

Originally posted by CowPimp
That isn't right. If he is 20% bodyfat, then he has 80% lbm. 170 x .8 = 136. 136 x 15 = 2040...

my bad...math and low carbing dont go together ! lol

Originally posted by expression_
Hmm..this concerns me.

I do HIIT every night, and I don't think I'm taking in enough calories to account for this. Then again..I'm losing weight..

Is that the only indicator of your body being in starvation mode? Is when you stop losing weight?

it is a good way..but it is just as simple to determine how far under your maitenance calories you are from your level of activity


there is no need to do HIIT every day...If you are doing it correctly it is very taxing to the CNS, combined with your weight training it's a good one to burn out your CNS...

2-3 sessions of HIIT a week is sufficient...more isn't always better

Well, prior to starting HIIT, I was jogging/running every night for 20-30 minutes..
So I figure I just replace it with HIIT..I don't want to take a break from running.
I don't always make it in on Saturdays, though.

As far as weight training..I think I'm more dedicated to running than weight training. But my lifting schedule looks something like:

Monday--chest (bench), bicep curl, tricep pulldown
Wed--back (iso lateral), shoulders (curl bar raise)
Friday--thinking of using this day for legs, but unsure since I run every day. any suggestions on exercises to help define my upper legs?

If you notice that you've stopped losing weight, maybe try a revamping in your diet/ training schedule. Or, only do cardio (you gained weight because you gained muscle), and cut back a little on the lifting.

I have a question that kinda ties in with this thread. When you feel like you have reached a plateau in lifting, what is the best way to shock your muscles? Will changing the order of your exercises be enough? Also, how reliable are calipers when calculating body fat? I have heard they are the least accurate. Thanks for the input.