Weight stable but body fat increasing

hestandley

Been working out for a few years, got Body fat down but it has plateaued at 23%.

Now, my body fat has increased from 23% to 26% during Oct to Dec. Stopped holiday eating and increased workouts in early Jan but body fat went to 27%. Weight stayed at 214 the entire time. Slightly stronger in lifting, do not take supplements. What can I do to decrease body fat %? And how can I get my body fat into the mid-teens?

Weight: 214 lb. Male. 1965 calories consumed, 230 g protein, 150 g carbs, 55 g fat. Macros: 45 % protein, 30% carbs, 25% fat.

shadow2soul

What are you using to measure your body fat?

hestandley

Dexa scan and Omron HBF-306C Fat Analyzer.

shadow2soul

The Omron is using BIA which isn’t known for its accuracy.

karlpm

I would suggest sticking with measurements and maybe a DEXA every 3 months. Even they can be out by around 5% (more stable if you always use the same machine.

Remember that body fat %, like everything, isn't a true representation. If you drink 4-5 litres of water before a scan your BF% will drop as it's a lower percentage of your total mass. Dehydrate yourself and it'll be higher.

Stay the course with your calories and macros, weigh as often as you like (it's the least accurate number anyway) and measure each week at the same time.

Then a DEXA each three months will give you some insight. But the main thing will be how you feel\look in the mirror.