need suggestion

lin7604

Hello,
I am looking for help to lower my body fat. My goal is to be 115ish, 20-21%bf. I am currently 116 lbs and 5.2 ft. and between 23-22% body fat. I am not sure how to get it to lower as i have been trying to lower it for 11months now and haven't lost a lot. I will post a pic to show you there hasn't been much change. The 1st pic was at 122 lbs, last Aug and the other 2 are today.



Thank you for your time and any suggestions you can give me.

Provide your stats (height/weight/age/bodyfat% if you know it/etc)
5'2"
116lbs
36
22-23%

What's your current gross intake of calories, on average?
1600 daily

What's your current average intake of protein, carbs, and fats, in grams? (GRAMS, not percent!)

94-100 protein
169 carbs
50 fat

Do you use a food scale and measure everything?

yes

Do you track all of your intake, daily? (Everything?)

yes

Do you take cheat days or days off?

No i don't do a cheat day or meal, i will have one small item a day if i need to to keep me from falling off track....

How much weight have you lost so far and over what time period?

26lbs, started Oct 22, 2011

Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?

I am cureently doing Focus T25, so 25 min 5 days a week. I just finished clx and will do a hybird of clx and t25 when i am done t25

How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.

my measurements haven't changed since Oct, 2012

Are you breastfeeding?

No

Do you have thyroid issues/risks or PCOS?

yes thyroid, on meds and is under control currently

Barbellgirl

Your.abs actually look very nice, and how did you determine your body fat is at 22-23%? You have better definition than I do and I'm at ~20% bf according to a 7 point caliper skin fold test done about a week ago by my personal trainer. Do you do any strength training?

lin7604

i had the two on here give me a guesstimate and i use a few online calculators, they all are consistent with each other. i do have the little thingys here at home but i find i can never get the same place twice, so my numbers are all over the place.

i was doing clx ( chalean extreme) the last 3.5 months, till i started t25 last week.

amonkey794

Sorry, that I do not have recommendations. I just had to tell you, that you have abs to die for! Hope you get your answer :flowerforyou:

SideSteel

Can you describe your training program in greater detail please?

Do you do any resistance training?

lin7604

yes i do, i have been doing clx ( chalean extreme) for the last 3.5 months. I also started last week focus t25 and i am focusing a bit more on that right now as i think i needed cardio in my routine to burn that last bit of body fat off that i wasn't taking off with Resistance training. So i figured i would do this 2 month program and then get back into resistance training and re do the clx program till the end of the year. so with clx it is 5 days a week 30-45 min and focus t25 is 5 days a week 25 min a day, fridays is a double dose ... so it's 50 min. not usre if you know what each program is about, so if not i will give you a bit of info on each. clx is a strength training program and you lift as heavy as you can. month 1 is 10-12 reps and then it's 6-8 reps on the second month. focus t25 is more cardio and body weight exercises.

SideSteel

yes i do, i have been doing clx ( chalean extreme) for the last 3.5 months. I also started last week focus t25 and i am focusing a bit more on that right now as i think i needed cardio in my routine to burn that last bit of body fat off that i wasn't taking off with Resistance training. So i figured i would do this 2 month program and then get back into resistance training and re do the clx program till the end of the year. so with clx it is 5 days a week 30-45 min and focus t25 is 5 days a week 25 min a day, fridays is a double dose ... so it's 50 min. not usre if you know what each program is about, so if not i will give you a bit of info on each. clx is a strength training program and you lift as heavy as you can. month 1 is 10-12 reps and then it's 6-8 reps on the second month. focus t25 is more cardio and body weight exercises.

Can you send me more detail on these programs? I'd like to know exercise selection, number of sets, what weights you are using,etc.

The above still isn't enough for me to quantify unfortunately.

Thanks

lin7604

clx, month 1 you start with 10-12 reps and the exercises were rotated daily between:sumo squat with hip lift, lunge with posterior fly, push up with leg lift, dead lift with posterior fly,lunge with core rotation, bench press and leg lower, squat with side bend, forward lean lunge with DBL arm posterior fly, chest fly : day 2 sumo squat with bicep curl, lunge with one arm tricet extension, dead lift row, sumo squat with overhead tricep extension, dead lift with double row, bowler's lunge with single arm row, bicep curls with abductor balance, forward lean lunge with double row, triple threat push ups. Day 3: sumo squat with overhead press, lunge with calf raise, squat with lateral raise, lunge with frontal press, squat with calf raise, sumo squat with delt raises, squat with double overhead press, lunge with lateral raise, sumo squat with calf raise.
month 2 was 6-8 reps of each and to lift even heavier then month 1..day 1: standard bicep curl, standard squat, single arm bent over tricept extension, v press bicep curls, single leg squat, overhead tricep extension, hammer curls, heel squats, push ups. days 2: standard overhead press, single leg lunge, standard reverse fly,standard arnold press, single leg dead lifts, bent over rasie, frontal shoulder press, single leg tap lunge, lateral delt raise. day 3 :sumo squat, single arm row, chest fly, bowler lunge, double arm bent over row, bench press, single leg sumo squat, reverse grip bent over row, long arm pull over.

with all the exercise you are to lift as heavy as you can, and that i did! i started with 5,8 and 10 lbs the 1st week and by week 2 i bought 15lbs and week 3 20's. i used 15 and 20 for all lower body exercises and 8-10 for triceps and 15 for most upper body.

hope that helps.

as for focus t25, it's body weigh based exercises and more cardio, can't really explain that one, you will have to watch a clip on you tube to get a idea.

Barbellgirl

Lin, were the CLX exercises performed with dumbbells? Did you ever do squats or dead lifts with barbells?

SS, sorry for interrupting. I'm just curious about that CLX program she's using.

lin7604

they are all done with dumbbells. no barbells. it's a at home dvd's program through beach body. it also comes with Resistance bands for those who do not have dumbbells at home. i have no barbells or anything like that at home..... you can google chalean extreme on you tube and watch clips to get a idea what the program is like.

Sarauk2sf

Do you have access to a gym? Also, what dumbbell weights do you have?

lin7604

nope none, we live out of town, nothing near us at all...for dumbells i have 3,5,8,10,15,20

lin7604

clx, month 1 you start with 10-12 reps and the exercises were rotated daily between:sumo squat with hip lift, lunge with posterior fly, push up with leg lift, dead lift with posterior fly,lunge with core rotation, bench press and leg lower, squat with side bend, forward lean lunge with DBL arm posterior fly, chest fly : day 2 sumo squat with bicep curl, lunge with one arm tricet extension, dead lift row, sumo squat with overhead tricep extension, dead lift with double row, bowler's lunge with single arm row, bicep curls with abductor balance, forward lean lunge with double row, triple threat push ups. Day 3: sumo squat with overhead press, lunge with calf raise, squat with lateral raise, lunge with frontal press, squat with calf raise, sumo squat with delt raises, squat with double overhead press, lunge with lateral raise, sumo squat with calf raise.
month 2 was 6-8 reps of each and to lift even heavier then month 1..day 1: standard bicep curl, standard squat, single arm bent over tricept extension, v press bicep curls, single leg squat, overhead tricep extension, hammer curls, heel squats, push ups. days 2: standard overhead press, single leg lunge, standard reverse fly,standard arnold press, single leg dead lifts, bent over rasie, frontal shoulder press, single leg tap lunge, lateral delt raise. day 3 :sumo squat, single arm row, chest fly, bowler lunge, double arm bent over row, bench press, single leg sumo squat, reverse grip bent over row, long arm pull over.

with all the exercise you are to lift as heavy as you can, and that i did! i started with 5,8 and 10 lbs the 1st week and by week 2 i bought 15lbs and week 3 20's. i used 15 and 20 for all lower body exercises and 8-10 for triceps and 15 for most upper body.

hope that helps.

as for focus t25, it's body weigh based exercises and more cardio, can't really explain that one, you will have to watch a clip on you tube to get a idea.

was that enough detail for you?

Sarauk2sf

Thanks.

Can you get 12.5s and 17.5s? No big if you cannot but it will make progression easier as 5lbs is often a big jump with DBs.

lin7604

i could but i would rather not as i have so many laying around the house already and don`t use many of them now.... i agree that it would make a huge difference DARN IT i should of just invested in the adjustable ones... but it seems like so much $$$ to spend at one time but all the $$$ i have spent on separate ones probably adds up to half already....

lin7604

so i should just stick with t25 for the cardio bit and clx for lifting and i will be fine... it will just melt off when it`s ready....

Sarauk2sf

We can suggest a routine that works around the limitations. I will post shortly.

cmeiron

i could but i would rather not as i have so many laying around the house already and don`t use many of them now.... i agree that it would make a huge difference DARN IT i should of just invested in the adjustable ones... but it seems like so much $$$ to spend at one time but all the $$$ i have spent on separate ones probably adds up to half already....

I couldn't afford the adjustables...I came up with this: http://www.myfitnesspal.com/blog/cmeirun/view/diy-micro-weight-hack-for-hex-dumbbells-546251

lin7604

neat idea!

Sarauk2sf

Hi!

I would suggest doing something similar to the AllPro routine (cmeirun above does it and has made great progress on it)., but I am going to suggest and adaptation it to make it easier to make the jump in the weights (5lb is quite a big jump when we are talking about upper body and DBs), assuming you do not manage to jimmy some fractionals. This is a 3 day a week full body:



- The lifts (see link below for alternates when you do not have a barbell):

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

For the first session do all 4 sets for 6 reps, the next session for 7, and so on until you get to 15 reps. Then up your weight to the next increment and drop the reps down to 6. Rinse, repeat. If you find that the sets are still easy at the 15 reps but you have maxed out on your weights, then add another working set.


If you didn't get all of the reps for any lift in a session, repeat that until you do.


The alternates for DBs can be found here: http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells

Sarauk2sf

Going through the older posts to make sure we had not missed anything, I just realized that we did not address your intake. So you still want out input on that?

lin7604

i am eating 1500-1600 cals. I am going by the tdee method -10-15% max

Sarauk2sf

i am eating 1500-1600 cals. I am going by the tdee method -10-15% max

Did you want us to look at that for you?

lin7604

no i am doing the best as i can trying to eat good and within my cals. i know i do nee dot up my protein and i find i have a hard time with that but i am aware of it...

ssaraj43

Bump for info:-)

Sarauk2sf

Locking so we can track active threads better. If you have further questions, please PM me, and include a link to this thread and I will unlock so you can pose them.