Need to reduce body fat...
bigizzy
Posts: 73 Member
Hi Team,
I need some help...
6 weeks ago my body fat was 30 % and having checked this week not change. I feel like I'm doing everything right but clearly I'm not!
Please can those who have reduced their body fat offer any tips, rules and things in general that should be avoided.
I need some help...
6 weeks ago my body fat was 30 % and having checked this week not change. I feel like I'm doing everything right but clearly I'm not!
Please can those who have reduced their body fat offer any tips, rules and things in general that should be avoided.
2
Replies
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Well there's two ways of attack on it. Either the standard caloric defecit, or the longer work around of gaining more muscle mass. Which will in turn burn more fat over time.
Personally when I hit the bottom of a cut I still don't look my best until I spend some time putting more mass on.2 -
Calorie deficit + time + consistency.3
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trigden1991 wrote: »Calorie deficit + time + consistency.
Yeah, this is it pretty much.
Of course you might want to check your measurements again. The more measurements the better IMO. You using a measuring tape or a BF scale or what?0 -
How are you measuring your body fat%?0
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Joanna2012B wrote: »How are you measuring your body fat%?
Yes, how? If that's your current self in the avatar, 30% seems wrong.2 -
Your profile picture and 30% BF don't appear to match.2
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Joanna2012B wrote: »How are you measuring your body fat%?
Yes, how? If that's your current self in the avatar, 30% seems wrong.
I I had a personnel trainer who used scales attached to some bars you hold and after 6 weeks of training (last week), he told me my measurements had not changed.
How do you measure your body fat as at the moment I don't have anyway to measure this myself ?0 -
Joanna2012B wrote: »How are you measuring your body fat%?
Yes, how? If that's your current self in the avatar, 30% seems wrong.
I I had a personnel trainer who used scales attached to some bars you hold and after 6 weeks of training (last week), he told me my measurements had not changed.
How do you measure your body fat as at the moment I don't have anyway to measure this myself ?
Is it something like these?
http://www.scalesgalore.com/Rice-Lake-X-Contact-Body-Composition-Analyzers.cfm0 -
In your avatar pic you look to be sub 20%.
I am right under 20% and you look a little thinner than I am.
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In your avatar pic you look to be sub 20%.
I am right under 20% and you look a little thinner than I am.
Yeah I'd go with 18-22% ish (possibly less), everybody's different and we don't know if you're sucking in
lol and we can't see your legs or face. Face is a good indicator when you get sub 15%.
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Most guys do not carry much fat on their legs and thighs so I doubt that is it, but it might. A dude I know is taking estrogen and he has a big butt and thighs now.0
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Joanna2012B wrote: »How are you measuring your body fat%?
Yes, how? If that's your current self in the avatar, 30% seems wrong.
I I had a personnel trainer who used scales attached to some bars you hold and after 6 weeks of training (last week), he told me my measurements had not changed.
How do you measure your body fat as at the moment I don't have anyway to measure this myself ?
Is it something like these?
http://www.scalesgalore.com/Rice-Lake-X-Contact-Body-Composition-Analyzers.cfm
These are the ones he used...
https://www.sweatband.com/tanita-bc601-innerscan-segmental-body-composition-monitor.html?gclid=CjwKCAjw2NvLBRAjEiwAF98GMQKvqS7XxD7XwCqwlHlh5jYheJxbJqBCdgGN4omZVfhSUkK9uVRyqRoClzcQAvD_BwE
0 -
Yeah, that is not very accurate. Are you carrying a lot of fat on your thighs and butt? Your forearm and hands look slim. Post up a whole body pic.0
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In your avatar pic you look to be sub 20%.
I am right under 20% and you look a little thinner than I am.
Yeah I'd go with 18-22% ish (possibly less), everybody's different and we don't know if you're sucking in lol and we can't see your legs or face. Face is a good indicator when you get sub 15%.
I'm 5ft6 and 68kg.
In the past (2009 - 2012) my weight fluctuated as I did those fad diets and dropped 3 stone (2-4 pounds a week). I think i may have lost a lot of muscle and as a result have a high body fat. I'm taking the advice above (calories deficit, training with weights and cardio and doing what I can to be consistent). I'm frustrated at the moment. Thanks.
0 -
Yeah, that is not very accurate. Are you carrying a lot of fat on your thighs and butt? Your forearm and hands look slim. Post up a whole body pic.
See comment above. I took my first photo yesterday and I'm not comfortable posing that at the moment. Thanks. How do you measure tour body fat or do you go by eye/images?0 -
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In your avatar pic you look to be sub 20%.
I am right under 20% and you look a little thinner than I am.
Yeah I'd go with 18-22% ish (possibly less), everybody's different and we don't know if you're sucking in lol and we can't see your legs or face. Face is a good indicator when you get sub 15%.
I'm 5ft6 and 68kg.
In the past (2009 - 2012) my weight fluctuated as I did those fad diets and dropped 3 stone (2-4 pounds a week). I think i may have lost a lot of muscle and as a result have a high body fat. I'm taking the advice above (calories deficit, training with weights and cardio and doing what I can to be consistent). I'm frustrated at the moment. Thanks.
I've got your stats, except I'm 40. At 5'6" 65 kgs I'm sitting at around 14-15% on a bulk. When I was losing weight, I was probably at 15-16% at 65 kgs. I'd say at 68 you'll be less than 20% give or take. I'm gonna go with 18%.
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The bioelectrical impedance machine at Complete Nutrition has me 19.78% and it is almost as accurate as a Dexa scan, so I could be up to 21%. I have pretty much no fat on my legs and glutes and I have pubertal gyno that never went away which throws it off as well.
I am pretty sure this is the model they use.
https://www.inbodyusa.com/pages/inbody570#testimonials2 -
The bioelectrical impedance machine at Complete Nutrition has me 19.78% and it is almost as accurate as a Dexa scan, so I could be up to 21%. I have pretty much no fat on my legs and glutes and I have pubertal gyno that never went away which throws it off as well.
I am pretty sure this is the model they use.
https://www.inbodyusa.com/pages/inbody570#testimonials
BIA machines are not consistent and are absolutely not as accurate as a Dexa.
Unless your legs are striated and you have feathered glutes, you aren't sub 20%. Not being harsh, just informing you should you be basing your "maths" off it.
You'll find you need to diet to much lower weights than you predict.6 -
I hold very little fat on my legs, its just a few millimeters on a pinch test. I am trying to figure out how to post pics from my phone.1
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The bioelectrical impedance machine at Complete Nutrition has me 19.78% and it is almost as accurate as a Dexa scan, so I could be up to 21%...
http://weightology.net/the-pitfalls-of-bodyfat-measurement-part-4-bioelectrical-impedance-bia/3 -
trigden1991 wrote: »
Sorry but I'd have to agree. Looks more like +20 to me.7 -
trigden1991 wrote: »The bioelectrical impedance machine at Complete Nutrition has me 19.78% and it is almost as accurate as a Dexa scan, so I could be up to 21%. I have pretty much no fat on my legs and glutes and I have pubertal gyno that never went away which throws it off as well.
I am pretty sure this is the model they use.
https://www.inbodyusa.com/pages/inbody570#testimonials
BIA machines are not consistent and are absolutely not as accurate as a Dexa.
Unless your legs are striated and you have feathered glutes, you aren't sub 20%. Not being harsh, just informing you should you be basing your "maths" off it.
You'll find you need to diet to much lower weights than you predict.
I don't think striated legs and feathered glutes appear at 19% for most people.0 -
stevencloser wrote: »trigden1991 wrote: »The bioelectrical impedance machine at Complete Nutrition has me 19.78% and it is almost as accurate as a Dexa scan, so I could be up to 21%. I have pretty much no fat on my legs and glutes and I have pubertal gyno that never went away which throws it off as well.
I am pretty sure this is the model they use.
https://www.inbodyusa.com/pages/inbody570#testimonials
BIA machines are not consistent and are absolutely not as accurate as a Dexa.
Unless your legs are striated and you have feathered glutes, you aren't sub 20%. Not being harsh, just informing you should you be basing your "maths" off it.
You'll find you need to diet to much lower weights than you predict.
I don't think striated legs and feathered glutes appear at 19% for most people.
My post was an exaggeration of the fact that his upper body looks to be 25-30% so his lower body would have to be shredded to average sub 20%.3 -
Oooooooooh.0
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The bioelectrical impedance machine at Complete Nutrition has me 19.78% and it is almost as accurate as a Dexa scan, so I could be up to 21%...
http://weightology.net/the-pitfalls-of-bodyfat-measurement-part-4-bioelectrical-impedance-bia/
Except that the referenced article is grossly dated. And some of the new BIA machines are within the margin of error of DEXA/BodPod2 -
Thank you all for your replies. Can anyone recommend some home scales that also measure body fat as accurately as possible?1
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It doesn't really matter if the home scale is inaccurate so long as it is consistent. It is more important that you know if your BF is going up or down, than it is to know exactly what your BF is. Do as much research as you can to come to the best estimate you think is correct by not using the scale. Tape measure calculations, photos, descriptions of the stages of vascularity, and calipers if you want. You'll be able to get close enough with some reasonable judgments. Grab a medium cost scale. I got mine from a Superstore.
Then hop on the scale. If you guess you're 18% and the scale says 15.5%, just add 2.5% to every scale measurement. This way you'll be able to tell if your body fat is going up or down (which is the most important thing) and you'll be able to have a good estimate of what it actually is.1
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