Looking to decrease body fat %

katushka37

I just completed a 12 week challenge, eating 1200 cal per day and exercising 5-6 days per week. I had a DEXA scan done at the end and I have 35% body fat. I did see a visible difference, lost 18.5 cm (7.3 in) and 3.6 lg (8lbs).
I am 168 cm (5'6) tall and my current weight is 62.5 kg (138 lbs).
I would greatly appreciate if someone could make recommendations on calorie intake, macros and exercise.
TIA

Sued0nim

Sounds like you need recomp - there's a good thread in maintenance

Set calories at maintenance

Set protein at 0.64-0.8g per lb bodyweight minimum
Set fat to 0.35g per lb bodyweight minimum

Follow a progressive resistance programme

Read this: http://www.nerdfitness.com/blog/2009/10/26/how-to-not-suck-at-working-out/

Get a programme
Books
Strong Curves
New Rules of Lifting for Women

Structured online programmes
http://stronglifts.com/5x5/
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength


Why?


http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

If you can't bring yourself to do free weights yet then do a decent bodyweight programme
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Merkavar

168cm isnt terribly short and 62KG isnt very heavy. Can you be 35% body fat? thats like 21KG of fat or am i misreading?

But yeah, recomp sound right like rabbit said.

Sued0nim

Well for a woman that can be within the ideal bounds dependent on age

Also if she's been low cal dieting and not doing any resistance work she will have lost more LBM than needed, and who knows now many cycles

I think it might be possible