Female 5ft 3in 27% body fat

BrookeRunningMom

Very unhappy with my body fat percentage,would like to get down to 20% if i keep my calories at about 1400 while hitting the gym my normal 6-7 days a week doing 30 minutes wieghts and 30 minutes cardio
How long do you think it will take me to reach my goal? I am 124 lbs was 110 like 4 weeks ago and gained 14 LBS !!!
Dont no if its because I started to weights recently ( 7 weeks ago) or because im still eating healthy just cheating a bit more lol

Sunna_W

Muscle weighs more than fat. Lifting weights makes your muscles heavier. So, it will skew your BMI. Have someone help you check your body fat composition using calipers. That way you know for sure what your fat content is.

Additionally, are you eating food by using macros?

If you lower your sugar / carbs to about 15% and raise your healthy fat to 40% and try to eat 45% protein, that should cut your body fat by a lot. This is not something everyone recommends for long term, though. There are consequences to your digestion and your thyroid when you eat under 100g of carbs.

sardelsa

You may want to check out the "recomposition" thread in the maintaining section, since you are already at a healthy weight, you could either recomp (maintain your weight and lower your bodyfat %) or you could run a small cut. You don't need to cut carbs that low or anything like that, just be sure you are getting adequate protein (0.8-1g per lb goal weight/lean body mass) and optimally following a progressive weight lifting program.

Also, how did you measure your bodyfat%? I ask because most scales are very inaccurate.

BrookeRunningMom

sardelsa wrote: »

You may want to check out the "recomposition" thread in the maintaining section, since you are already at a healthy weight, you could either recomp (maintain your weight and lower your bodyfat %) or you could run a small cut. You don't need to cut carbs that low or anything like that, just be sure you are getting adequate protein (0.8-1g per lb goal weight/lean body mass) and optimally following a progressive weight lifting program.

Also, how did you measure your bodyfat%? I ask because most scales are very inaccurate.

Great info thanks alot ! And i was at the pharmacies and sat down in this chaor think it ask my weght height and gender. I put my feet on this bar and held on a bar infront of me. It was neat lol

singletrackmtbr

I will echo what sardelsa says. Every body fat measuring technique, including hydrostatic weighing, DEXA and the BodPod, have margins for error. If you're using bioimpedance methods (such as scales or handheld devices), there are many factors that can alter their readings, and they typically read high, even if you do everything right (no eating or drinking for 4 hours before, no exercise for 12 hours before, and no alcohol for 48 hours before the test). If you're being measured with calipers, it completely depends upon the skill of the person measuring, and the formula being used.

With all that said, everyone will give you different advice about how to break down your macros. I personally don't agree with going as extreme as Sunna W. The jury is still out on keto (her macro breakdown isn't really true keto BTW, way too much protein). Many swear by it, and the science is trying to catch up, but you have to ask yourself if the keto lifestyle is sustainable.

I don't believe there is only one method to recomp, but I like to keep it simple, so I will advise you based upon what worked for me. Bump up your protein intake, and PROGRESSIVELY strength train. Good luck!

mmapags

Sunna_W wrote: »

Muscle weighs more than fat. Lifting weights makes your muscles heavier. So, it will skew your BMI. Have someone help you check your body fat composition using calipers. That way you know for sure what your fat content is.

Additionally, are you eating food by using macros?

If you lower your sugar / carbs to about 15% and raise your healthy fat to 40% and try to eat 45% protein, that should cut your body fat by a lot. This is not something everyone recommends for long term, though. There are consequences to your digestion and your thyroid when you eat under 100g of carbs.

Couple of things here. Muscle only weighs more than fat in the same volume. A pound of muscle is lower volume than a pound of fat. Lifting doesn't make muscles heavier. I'm not even sure what that means. If you eat in a surplus you gain muscle mass. In a deficit one does not except in limited circumstances.

As far as skewing your BMI by gaining muscle, that is just not how it works. If one gains fat, or gains muscle with no corresponding fat loss, BMI will go up. As a woman, the OP would not gain significant amounts of muscle quickly. There would be a positive impact on BMI if OP eats in a deficit. Little or no impact if she eats at maintenance and loses fat slowly while gaining muscle slowly.

If someone is weight training, lowering carbs to such low levels will cause two problems, energy for workouts and protein that should be used for muscle repair and/or building will go to gluconeogenesis and be converted to glucose to meet the body's needs. Both are undesirable outcomes. Carbs are protein sparing.

OP, sardelsa gave you some great and easily implemented recommendations. I suggest you give serious consideration to her post.

mmapags

singletrackmtbr wrote: »

I will echo what sardelsa says. Every body fat measuring technique, including hydrostatic weighing, DEXA and the BodPod, have margins for error. If you're using bioimpedance methods (such as scales or handheld devices), there are many factors that can alter their readings, and they typically read high, even if you do everything rght (no eating or drinking for 4 hours before, no exercise for 12 hours before, and no alcohol for 48 hours before the test). If you're being measured with calipers, it completely depends upon the skill of the person measuring, and the formula being used.

With all that said, everyone will give you different advice about how to break down your macros. I personally don't agree with going as extreme as Sunna W. The jury is still out on keto (her macro breakdown isn't really true keto BTW, way too much protein). Many swear by it, and the science is trying to catch up, but you have to ask yourself if the keto lifestyle is sustainable.

I don't believe there is only one method to recomp, but I like to keep it simple, so I will advise you based upon what worked for me. Bump up your protein intake, and PROGRESSIVELY strength train. Good luck!

Great post! The only thing I would add is that the Jury is not still out on Keto/ Low Carb. It has some beneficial applications, especially for the insulin resistant. It is also a short term strategy used by the very lean, usually body builders, to get rid of those last few % of stubborn body fat before a competition. For a person of average body fat, and that is the category the OP is in, a good solid macro mix with an priority on protein and a calorie deficit is all that is needed.

Other than that, despite loads of studies and meta analyses, keto/low carb has not demonstrated any metabolic advantage in a single study where calories and protein were held constant. If someone prefers to eat Keto/low carb, that is their preference. But, it has no advantage over any other method of calorie restriction.

singletrackmtbr

mmapags wrote: »

singletrackmtbr wrote: »

I will echo what sardelsa says. Every body fat measuring technique, including hydrostatic weighing, DEXA and the BodPod, have margins for error. If you're using bioimpedance methods (such as scales or handheld devices), there are many factors that can alter their readings, and they typically read high, even if you do everything rght (no eating or drinking for 4 hours before, no exercise for 12 hours before, and no alcohol for 48 hours before the test). If you're being measured with calipers, it completely depends upon the skill of the person measuring, and the formula being used.

With all that said, everyone will give you different advice about how to break down your macros. I personally don't agree with going as extreme as Sunna W. The jury is still out on keto (her macro breakdown isn't really true keto BTW, way too much protein). Many swear by it, and the science is trying to catch up, but you have to ask yourself if the keto lifestyle is sustainable.

I don't believe there is only one method to recomp, but I like to keep it simple, so I will advise you based upon what worked for me. Bump up your protein intake, and PROGRESSIVELY strength train. Good luck!

Great post! The only thing I would add is that the Jury is not still out on Keto/ Low Carb. It has some beneficial applications, especially for the insulin resistant. It is also a short term strategy used by the very lean, usually body builders, to get rid of those last few % of stubborn body fat before a competition. For a person of average body fat, and that is the category the OP is in, a good solid macro mix with an priority on protein and a calorie deficit is all that is needed.

Other than that, despite loads of studies and meta analyses, keto/low carb has not demonstrated any metabolic advantage in a single study where calories and protein were held constant. If someone prefers to eat Keto/low carb, that is their preference. But, it has no advantage over any other method of calorie restriction.

The reason I say the jury is still out is it is very difficult to do a long term study about keto while eliminating other variables. AFAIK there hasn't been any overwhelming evidence of sustained weight loss, increased energy, or a higher recomp rate other than anecdotal. A basic look at energy systems tells us it might help endurance athletes. And of course, no one knows yet the effect of 20 or 30 years of eating such a high percentage of fats.

One of the problems with keto studies in the past is they were too short. Some of the biggest studies drew their conclusions only 2 weeks after initiation! Obviously more work needs to be done.

Of course, I haven't seen everything, and I'm open to new information.

sijomial

1117429 wrote: »

sardelsa wrote: »

You may want to check out the "recomposition" thread in the maintaining section, since you are already at a healthy weight, you could either recomp (maintain your weight and lower your bodyfat %) or you could run a small cut. You don't need to cut carbs that low or anything like that, just be sure you are getting adequate protein (0.8-1g per lb goal weight/lean body mass) and optimally following a progressive weight lifting program.

Also, how did you measure your bodyfat%? I ask because most scales are very inaccurate.

Great info thanks alot ! And i was at the pharmacies and sat down in this chaor think it ask my weght height and gender. I put my feet on this bar and held on a bar infront of me. It was neat lol

Don't think you should put much faith in that reading.
Especially if you have just had a sudden rise in weight which is more than likely mostly water weight - that messes with BIA scales badly.

This is far from perfect but worth a look for comparison....
https://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

In the end don't go by numbers that can't actually be verified, go for how you look and feel.

"How long do you think it will take me to reach my goal?" - Impossible to answer but does it really matter?

mmapags

singletrackmtbr wrote: »

mmapags wrote: »

singletrackmtbr wrote: »

I will echo what sardelsa says. Every body fat measuring technique, including hydrostatic weighing, DEXA and the BodPod, have margins for error. If you're using bioimpedance methods (such as scales or handheld devices), there are many factors that can alter their readings, and they typically read high, even if you do everything rght (no eating or drinking for 4 hours before, no exercise for 12 hours before, and no alcohol for 48 hours before the test). If you're being measured with calipers, it completely depends upon the skill of the person measuring, and the formula being used.

With all that said, everyone will give you different advice about how to break down your macros. I personally don't agree with going as extreme as Sunna W. The jury is still out on keto (her macro breakdown isn't really true keto BTW, way too much protein). Many swear by it, and the science is trying to catch up, but you have to ask yourself if the keto lifestyle is sustainable.

I don't believe there is only one method to recomp, but I like to keep it simple, so I will advise you based upon what worked for me. Bump up your protein intake, and PROGRESSIVELY strength train. Good luck!

Great post! The only thing I would add is that the Jury is not still out on Keto/ Low Carb. It has some beneficial applications, especially for the insulin resistant. It is also a short term strategy used by the very lean, usually body builders, to get rid of those last few % of stubborn body fat before a competition. For a person of average body fat, and that is the category the OP is in, a good solid macro mix with an priority on protein and a calorie deficit is all that is needed.

Other than that, despite loads of studies and meta analyses, keto/low carb has not demonstrated any metabolic advantage in a single study where calories and protein were held constant. If someone prefers to eat Keto/low carb, that is their preference. But, it has no advantage over any other method of calorie restriction.

The reason I say the jury is still out is it is very difficult to do a long term study about keto while eliminating other variables. AFAIK there hasn't been any overwhelming evidence of sustained weight loss, increased energy, or a higher recomp rate other than anecdotal. A basic look at energy systems tells us it might help endurance athletes. And of course, no one knows yet the effect of 20 or 30 years of eating such a high percentage of fats.

One of the problems with keto studies in the past is they were too short. Some of the biggest studies drew their conclusions only 2 weeks after initiation! Obviously more work needs to be done.

Of course, I haven't seen everything, and I'm open to new information.

I don't have my hands on the links but in a couple of longer term ones I've looked at, weight loss normalized fairly quickly after an initial water weight loss and the rate of fat loss was pretty much the same as straight calorie restriction with balanced macros. But you are correct. No true long term, well controlled study has been done.

deputy_randolph

14lbs in 4 weeks isn't muscle gainz tbh.

When I started lifting, I was crazy hungry. I had to increase my protein/fat intake to increase my satiety. I adjusted my macros and kept my calories the same. Recomp is a slow process, but worth it.