Help keep losing muscle and gaining fat slow metabolism
Replies
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BlueDesire89 wrote: »I am at a loss here and not a good one. I was getting so annoyed at all my hard work and watching people stuff themselves with junk yet still look defined. Here i am watching every morsel and cant seem to change. So i spent every last cent of my savings and got a rmr test and a dexa scan well wasnt that an eye opener.
Dexa scan says im 40% bodyfat but im healthy bmi what??? I lift heavy i count every bit of macros i eat adequate protein but according to this i was over eating in protein. So i go get my rmr and find out my metabolism is god dam slow by -33% something is wrong here. My rmr is 994 calories it literally said to lose weight i had to eat 994 calories. All this time i have been over eating based on stupid calculators overestimating. I go to the doctor get every test under the sun. NOTHING THEY FIND NOTHING but guess what i dont tolerate carbs properly. I knew that. I bought a lumen device to test my rer to increase my metabolic flexibility. I change my workout to 3 days full body weights heavy last rep hard 3 sets/8-10 reps not to gain but to maintain and encourage my body to keep what im using. I do very short HIIT on same day after weights (only time i can do it no exceptions physically impossible to do on other days and or later in day, single mum to autistic child) other 2 days spin at home on spin bike dye to daughter being home cant go anywhere.
I spend 6 months working hard i adjusted macros and ate protein according to my dexa scan composition. I lost only 1 kg thats it over 6 months so i thought hey i must have lost fat and gained muscle due to proper nutrients and adequate plan. I decide to get another dexa scan to see my success and make sure im heading in the right direction. I got my results and cried for 2 weeks even while going back to the gym and still working hard. Wtf i had lost 900grams of muscle and gained 100grams of fat. How the hell is this possible???
I have no medical condition according to doctors my bmi is great they dont care im a walking sack of lard. Im so soft and squishy yet i can lift heavier that 30% of the guys in my gym. I cant eat more or i gain weight i cant lift more and more cardio seems counter productive and can cause high cortisol on the body. What is going on. How much do i eat? I mean based on my rmr a really high met workout for me literally uses barely any calories, my resting heart rate is 49 to 55 bpm depending on how hard i workout the day before if i go above 55 i know i need longer rest. I have spoken to a endocrinologist and no my rmr will never increase. The thermal affect is so minute from food it makes no difference and muscle gain will only add approx 100 -150 cals extra but as you know you cant gain muscle without gaining some fat. 40% already is to risky to gain more. So please what do i do. Im 161cm short, 61.3kgs 40yo female and workout 5 days but only very minimal on 2 of those days or i dont recover well. I just want my fat in kg reduced not just percentage. I mean yes you can gain 5 kgs of muscle and fat % goes down but fat mass hasnt therefore still unhealthy.
OP is it possible to give your measurements for chest, waist, hips, thighs because that would be more another way to compare and see if there was an error in your readings.5 -
(Musings of an under-caffeinated Canadian...) Even with the suspected errors in her analysis, the concept of sunk costs and few alternative options will be an issue to overcome.
She's invested a lot of time and money to get to this point of analysis and seems quite vested in the local expert feedback received from what I've read.
Furthermore, in her region it seems she doesn't have many other options when it comes to expert feedback or medical discussions as she's mentioned getting second opinions, and going to some effort to get the Data of Dispute posted earlier to this thread.
All that to say, even if the information is figured to be inaccurate 12 ways from Sunday, what action points can the OP take - in her area (eta: or online from a reputable source) - to increase her confidence in the medical expertise available to her locally and undergo a healthy nutritional plan?5 -
(Musings of an under-caffeinated Canadian...) Even with the suspected errors in her analysis, the concept of sunk costs and few alternative options will be an issue to overcome.
She's invested a lot of time and money to get to this point of analysis and seems quite vested in the local expert feedback received from what I've read.
Furthermore, in her region it seems she doesn't have many other options when it comes to expert feedback or medical discussions as she's mentioned getting second opinions, and going to some effort to get the Data of Dispute posted earlier to this thread.
All that to say, even if the information is figured to be inaccurate 12 ways from Sunday, what action points can the OP take - in her area (eta: or online from a reputable source) - to increase her confidence in the medical expertise available to her locally and undergo a healthy nutritional plan?
I think people expect a little too much out of a message board on a calorie counting site. 🤷♀️🤣14 -
Chef_Barbell wrote: »(Musings of an under-caffeinated Canadian...) Even with the suspected errors in her analysis, the concept of sunk costs and few alternative options will be an issue to overcome.
She's invested a lot of time and money to get to this point of analysis and seems quite vested in the local expert feedback received from what I've read.
Furthermore, in her region it seems she doesn't have many other options when it comes to expert feedback or medical discussions as she's mentioned getting second opinions, and going to some effort to get the Data of Dispute posted earlier to this thread.
All that to say, even if the information is figured to be inaccurate 12 ways from Sunday, what action points can the OP take - in her area (eta: or online from a reputable source) - to increase her confidence in the medical expertise available to her locally and undergo a healthy nutritional plan?
I think people expect a little too much out of a message board on a calorie counting site. 🤷♀️🤣
^^This and each person's weight loss journey is their own.
There IS a calorie amount that will let her get to her goal weight and stay there comfortably, but it's up to her to work out the details.
I learned early on not to listen too much to what others said about my method.
I knew weight loss was about calories.
Now.
How do I stay within a calorie limit that will allow me to comfortably lose weight? Or at least, mostly comfortably. I mean, it's not easy to lose weight at the end. In the beginning though? At 40 BF? The weight should be easy to lose.
If in fact she's some kind of outlier (which...I'm not convinced after seeing all the "data") then there still is a calorie amount that will allow her to lose weight. She has to find it.
The only way to do that is to track as accurately as possible over time, be consistent and make adjustments. There is no other way.10 -
cmriverside wrote: »Chef_Barbell wrote: »(Musings of an under-caffeinated Canadian...) Even with the suspected errors in her analysis, the concept of sunk costs and few alternative options will be an issue to overcome.
She's invested a lot of time and money to get to this point of analysis and seems quite vested in the local expert feedback received from what I've read.
Furthermore, in her region it seems she doesn't have many other options when it comes to expert feedback or medical discussions as she's mentioned getting second opinions, and going to some effort to get the Data of Dispute posted earlier to this thread.
All that to say, even if the information is figured to be inaccurate 12 ways from Sunday, what action points can the OP take - in her area (eta: or online from a reputable source) - to increase her confidence in the medical expertise available to her locally and undergo a healthy nutritional plan?
I think people expect a little too much out of a message board on a calorie counting site. 🤷♀️🤣
^^This and each person's weight loss journey is their own.
There IS a calorie amount that will let her get to her goal weight and stay there comfortably, but it's up to her to work out the details.
I learned early on not to listen too much to what others said about my method.
I knew weight loss was about calories.
Now.
How do I stay within a calorie limit that will allow me to comfortably lose weight? Or at least, mostly comfortably. I mean, it's not easy to lose weight at the end. In the beginning though? At 40 BF? The weight should be easy to lose.
If in fact she's some kind of outlier (which...I'm not convinced after seeing all the "data") then there still is a calorie amount that will allow her to lose weight. She has to find it.
The only way to do that is to track as accurately as possible over time, be consistent and make adjustments. There is no other way.
So true. It all ends with that.
The other stuff may allow you to jump in closer to a good estimate faster.
It may explain difficulty (like with thyroid issue why their daily burn is tanked) or why it seems you have to eat so little.
And even if you had a study on you with double-labeled water and exact calorie burn and pro's measuring your food calories eaten - they would merely be making adjustments as they got the numbers and saw the results.8 -
It may explain difficulty (like with thyroid issue why their daily burn is tanked) or why it seems you have to eat so little.
Even thyroid issues only account for around 100 calories per day for a woman who maintains at 2000 calories, so that's not an excuse. I make probably 200-300 calories a day in errors of omission or guessing - and I've been using a food scale for 10 years and have figured out my exercise calories and daily TDEE pretty well by staying in a five pound Maintenance range for all of that time. That's with menopause and being hypothryroid (on meds.)
There is a calorie amount that's not crazy-low that will let her lose weight. I find it impossible to believe her story. Physics alone says she's making some big mistakes.
I'm not convinced she's actually logging food consistently and using a digital food scale.
Still hasn't opened up her FOOD diary for us to view and that's suspicious and probably where the problem lies.17 -
cmriverside wrote: »It may explain difficulty (like with thyroid issue why their daily burn is tanked) or why it seems you have to eat so little.
Even thyroid issues only account for around 100 calories per day for a woman who maintains at 2000 calories, so that's not an excuse. I make probably 200-300 calories a day in errors of omission or guessing - and I've been using a food scale for 10 years and have figured out my exercise calories and daily TDEE pretty well by staying in a five pound Maintenance range for all of that time. That's with menopause and being hypothryroid (on meds.)
There is a calorie amount that's not crazy-low that will let her lose weight. I find it impossible to believe her story. Physics alone says she's making some big mistakes.
I'm not convinced she's actually logging food consistently and using a digital food scale.
Still hasn't opened up her FOOD diary for us to view and that's suspicious and probably where the problem lies.
^^^
Second this! Asking for help, getting furious with people trying to help, refusing to make diary public so that those with many years losing or in maintenance can help spot check for errors all point to someone KNOWING they aren’t tracking accurately and just not being willing to acknowledge it.
My diary is public for one of the groups I belong to. I don’t think anyone looks at it because I haven’t needed to ask for assistance, but anyone who WANTS to can... I don’t always eat well, but I always track it. Yesterday I had 2 donuts and went about 200 calories over. I did NOT eat enough protein. Luckily it was an “off” day from weights. It was still a bad choice, but today I’m back to doing the “right” things to help me lose weight and maintain my losses6 -
cmriverside wrote: »It may explain difficulty (like with thyroid issue why their daily burn is tanked) or why it seems you have to eat so little.
Even thyroid issues only account for around 100 calories per day for a woman who maintains at 2000 calories, so that's not an excuse.
I was actually referring to the aspect of the thyroid issue that leaves someone very tired and just not moving much.
Just the reality they aren't as active. Likely that was noticed and hence getting a test that showed that issue.
True the BMR effect is usually within 5%.
But the TDEE effect can be much greater comparing normal avg energetic level and non-moving tired level.
Which could cause someone to wonder why say starting MFP or other sites don't seem to work initially.
Obviously the adjust method will work even if you didn't know the why, but the why in that case could allow getting some meds to help.
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I’m gonna offer my own anecdotal experience in opposition to this.cmriverside wrote: »It may explain difficulty (like with thyroid issue why their daily burn is tanked) or why it seems you have to eat so little.
Even thyroid issues only account for around 100 calories per day for a woman who maintains at 2000 calories, so that's not an excuse. I make probably 200-300 calories a day in errors of omission or guessing - and I've been using a food scale for 10 years and have figured out my exercise calories and daily TDEE pretty well by staying in a five pound Maintenance range for all of that time. That's with menopause and being hypothryroid (on meds.)
There is a calorie amount that's not crazy-low that will let her lose weight. I find it impossible to believe her story. Physics alone says she's making some big mistakes.
I'm not convinced she's actually logging food consistently and using a digital food scale.
Still hasn't opened up her FOOD diary for us to view and that's suspicious and probably where the problem lies.
I’m hypothyroid, on meds. After successfully maintaining for two plus years, I noticed a six month period when my weight was going up one or two pounds a month no matter what I did. Tightened logging first, then adjusted my calories downward by 250 a day. Still slowly trending upwards, cut 500 calories, now crying from hunger after long runs. TSH at my next visit turned out to be 22. Meds adjusted slightly so it went back in range, suddenly weight started trending downwards without any effort on my part.
I’m sure there are multiple factors behind my experience. It’s not magic. Probably I wasn’t doing as much non exercise activity, etc. But my perception was that I went from trying very hard to lose and slowly gaining to easily losing with no effort on my part when my meds were properly adjusted.
However I would assume that the OPs endo would have checked her thyroid in a case like this. That’s what any endo would look at first.
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cmriverside wrote: »It may explain difficulty (like with thyroid issue why their daily burn is tanked) or why it seems you have to eat so little.
Even thyroid issues only account for around 100 calories per day for a woman who maintains at 2000 calories, so that's not an excuse.
I was actually referring to the aspect of the thyroid issue that leaves someone very tired and just not moving much.
Just the reality they aren't as active. Likely that was noticed and hence getting a test that showed that issue.
True the BMR effect is usually within 5%.
But the TDEE effect can be much greater comparing normal avg energetic level and non-moving tired level.
Which could cause someone to wonder why say starting MFP or other sites don't seem to work initially.
Obviously the adjust method will work even if you didn't know the why, but the why in that case could allow getting some meds to help.
I guess I didn't see the part where she is tired?
Why would someone not address that first? I thought she is doing all kinds of HIIT and lifting weights? I'm not going back to re-read it all.
But yeah, tiredness could be from hypothyroid, depression, not eating enough, any number of other illnesses, but there's still a number of calories that will allow weight loss, and if she's able to be getting out and doing all that, the number won't be all that low.2 -
cmriverside wrote: »cmriverside wrote: »It may explain difficulty (like with thyroid issue why their daily burn is tanked) or why it seems you have to eat so little.
Even thyroid issues only account for around 100 calories per day for a woman who maintains at 2000 calories, so that's not an excuse.
I was actually referring to the aspect of the thyroid issue that leaves someone very tired and just not moving much.
Just the reality they aren't as active. Likely that was noticed and hence getting a test that showed that issue.
True the BMR effect is usually within 5%.
But the TDEE effect can be much greater comparing normal avg energetic level and non-moving tired level.
Which could cause someone to wonder why say starting MFP or other sites don't seem to work initially.
Obviously the adjust method will work even if you didn't know the why, but the why in that case could allow getting some meds to help.
I guess I didn't see the part where she is tired?
Why would someone not address that first? I thought she is doing all kinds of HIIT and lifting weights? I'm not going back to re-read it all.
But yeah, tiredness could be from hypothyroid, depression, not eating enough, any number of other illnesses, but there's still a number of calories that will allow weight loss, and if she's able to be getting out and doing all that, the number won't be all that low.
It wasn't about her, it was comment on an example that testing may explain a why behind an effect or observation.
But won't change the outcome. One must adjust.
Her example was screwed up mitochondria - which yes is a thing. May burn fuel source different than normal, may not be able to produce energy as fast - but it doesn't change energy needs.
Hence not using her exact example.3 -
cmriverside wrote: »It may explain difficulty (like with thyroid issue why their daily burn is tanked) or why it seems you have to eat so little.
Even thyroid issues only account for around 100 calories per day for a woman who maintains at 2000 calories, so that's not an excuse. I make probably 200-300 calories a day in errors of omission or guessing - and I've been using a food scale for 10 years and have figured out my exercise calories and daily TDEE pretty well by staying in a five pound Maintenance range for all of that time. That's with menopause and being hypothryroid (on meds.)
There is a calorie amount that's not crazy-low that will let her lose weight. I find it impossible to believe her story. Physics alone says she's making some big mistakes.
I'm not convinced she's actually logging food consistently and using a digital food scale.
Still hasn't opened up her FOOD diary for us to view and that's suspicious and probably where the problem lies.
Yes, my money is on horses, not unicorns.9 -
rheddmobile wrote: »
I’m gonna offer my own anecdotal experience in opposition to this.cmriverside wrote: »It may explain difficulty (like with thyroid issue why their daily burn is tanked) or why it seems you have to eat so little.
Even thyroid issues only account for around 100 calories per day for a woman who maintains at 2000 calories, so that's not an excuse. I make probably 200-300 calories a day in errors of omission or guessing - and I've been using a food scale for 10 years and have figured out my exercise calories and daily TDEE pretty well by staying in a five pound Maintenance range for all of that time. That's with menopause and being hypothryroid (on meds.)
There is a calorie amount that's not crazy-low that will let her lose weight. I find it impossible to believe her story. Physics alone says she's making some big mistakes.
I'm not convinced she's actually logging food consistently and using a digital food scale.
Still hasn't opened up her FOOD diary for us to view and that's suspicious and probably where the problem lies.
I’m hypothyroid, on meds. After successfully maintaining for two plus years, I noticed a six month period when my weight was going up one or two pounds a month no matter what I did. Tightened logging first, then adjusted my calories downward by 250 a day. Still slowly trending upwards, cut 500 calories, now crying from hunger after long runs. TSH at my next visit turned out to be 22. Meds adjusted slightly so it went back in range, suddenly weight started trending downwards without any effort on my part.
I’m sure there are multiple factors behind my experience. It’s not magic. Probably I wasn’t doing as much non exercise activity, etc. But my perception was that I went from trying very hard to lose and slowly gaining to easily losing with no effort on my part when my meds were properly adjusted.
However I would assume that the OPs endo would have checked her thyroid in a case like this. That’s what any endo would look at first.
Yeah. I think some people don't appreciate how subtle some of this stuff is, and it's the NEAT side that matters most IMO, too (as heybales said), more than the BMR (though I've used the BMR numbers myself in the past as a device to get people to focus on the idea that hypo is not Total Doom to weight loss).
I also feel like sometimes people don't take on board the potential magnitude of NEAT differences (fidgetiness vs. not fidgety in maybe low hundreds daily).
It's not just "feel tired", either. It's potentially much more subtle than that.
Like you, I've been through bouts where hypo meds needed adjusting, though not while calorie counting. It did tend to result in scale up-drift for "no reason", though for me one of the early signs is AM body stiffness/aches.
My only experience with this is thyroid-related, but my guess would be that it would be similarly subtle for some other types of NEAT down-regulation (adaptive thermogenesis, mild depression and maybe other psychological states that affect things like executive function or self-perception, other medical conditions . . . ).5 -
rheddmobile wrote: »
I’m gonna offer my own anecdotal experience in opposition to this.cmriverside wrote: »It may explain difficulty (like with thyroid issue why their daily burn is tanked) or why it seems you have to eat so little.
Even thyroid issues only account for around 100 calories per day for a woman who maintains at 2000 calories, so that's not an excuse. I make probably 200-300 calories a day in errors of omission or guessing - and I've been using a food scale for 10 years and have figured out my exercise calories and daily TDEE pretty well by staying in a five pound Maintenance range for all of that time. That's with menopause and being hypothryroid (on meds.)
There is a calorie amount that's not crazy-low that will let her lose weight. I find it impossible to believe her story. Physics alone says she's making some big mistakes.
I'm not convinced she's actually logging food consistently and using a digital food scale.
Still hasn't opened up her FOOD diary for us to view and that's suspicious and probably where the problem lies.
I’m hypothyroid, on meds. After successfully maintaining for two plus years, I noticed a six month period when my weight was going up one or two pounds a month no matter what I did. Tightened logging first, then adjusted my calories downward by 250 a day. Still slowly trending upwards, cut 500 calories, now crying from hunger after long runs. TSH at my next visit turned out to be 22. Meds adjusted slightly so it went back in range, suddenly weight started trending downwards without any effort on my part.
I’m sure there are multiple factors behind my experience. It’s not magic. Probably I wasn’t doing as much non exercise activity, etc. But my perception was that I went from trying very hard to lose and slowly gaining to easily losing with no effort on my part when my meds were properly adjusted.
However I would assume that the OPs endo would have checked her thyroid in a case like this. That’s what any endo would look at first.
Yeah. I think some people don't appreciate how subtle some of this stuff is, and it's the NEAT side that matters most IMO, too (as heybales said), more than the BMR (though I've used the BMR numbers myself in the past as a device to get people to focus on the idea that hypo is not Total Doom to weight loss).
I also feel like sometimes people don't take on board the potential magnitude of NEAT differences (fidgetiness vs. not fidgety in maybe low hundreds daily).
It's not just "feel tired", either. It's potentially much more subtle than that.
Like you, I've been through bouts where hypo meds needed adjusting, though not while calorie counting. It did tend to result in scale up-drift for "no reason", though for me one of the early signs is AM body stiffness/aches.
My only experience with this is thyroid-related, but my guess would be that it would be similarly subtle for some other types of NEAT down-regulation (adaptive thermogenesis, mild depression and maybe other psychological states that affect things like executive function or self-perception, other medical conditions . . . ).
All of this. Plus, I find that when my thyroid meds are too low my body holds a lot more onto water than when everything is fine. It's a bit difficult to quantify, but I would say that my body continuously keeps on holding onto a bit more water when hypo, thus I continuously gain a bit more weight, and when I take a higher dose the water doesn't go in a massive whoosh but slowly. It takes about 6 weeks anyway until levels are stable at the new dose, and I feel this might somehow be related. Also I did a very small scale experiment once when hypo: estimate food amounts. Then repeated when being at a higher dose. I found that my estimations are a a bit, but statistically relevant smaller than when I'm feeling good. That means if my tracking is not absolutely spot on I'd overeat more when being hypo.6 -
I totally disagree with the statement, thyroid issues only account for 100 calories. It all depends on the way ones endocrine system is effected, one's thyroid in some circumstances reflects the state of interplay between the other endocrine glands. Its complicated, very complicated.
For many what matters is the volume of t3 one's system has access too, this is the active form of thyroid hormone. Some people are born unable to convert iodine or levothyroxine into t3. Levothyroxine is only a synthetic form of iodine of which it is said the body only needs 1/4 of a teaspoon in a year! In order for conversion to happen a person needs selenium, zinc and other vitamins an minerals, its complicated. Contrary to popular belief the endocrine system is complicated, very complicated. Many doctors are not conversant with the complexities, they rely on the, "you are within the normal range" to which I ask, high end or lower, normal for whom, is that person Me. Only I matter to me, how my body works except I've been able with support of people with the right understanding to regain who I was in my early teens because thyroid issues were always discounted, I was too young or just making a fuss and then it was normal range. Levothyroxine works fine for many but for some, we need different/more to function properly.
In the UK, where I am, NICE the body which decided which tests, medications, operations and all does not permit testing for t3, because in their view the body will always make enough t3. in my earlier paragraph I mentioned the vitamins and minerals needed, there is not even the slightest nod to these. Then don't forget autoimmunity this is a whole other ball game. The number of autoimmune conditions within the international population is rising, peoples living the life style of their ancestors are doing better, not falling into these conditions as we westerners do and those who follow our ways. Autoimmunity starts in the gut. Medications from antibiotics to the contraceptive pill disrupt the digestive tract. Autoimmunity with the right support is if not reversible its controllable this is my experience.
My thoughts for the original poster are, to please have a full thyroid/endocrine panel, which must include t3.
I strongly suspect its your t3 levels which are causing your slow metabolism. Very, Very best wishes for someone who knows what a difference having the right t3 level for you, can make.
I hope you have access to a doctor who understands the interplay between the thyroid gland and the other endocrine organs its essential particularly for ladies who regrettably as they enter mid life, 40 for many others earlier the endocrine system starts to slow down and that is without the issues of menopause but its all related. Oh, Please don't forget for many of us they endocrine system is complicated to understand when ours does not permit to fit exactly within the boxes we are allocated. Good Fortune.
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OP, what are your stats? Height, weight, job?0
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BlueDesire89 wrote: »Sijomial just for you, because you misunderstand. I know what im talking about. SEE IT LITERALLY SAYS IT.
Your pic of report confirms they are using some user supplied info - exercise and daily activity level calories burned - that is not measured.
That report looks familiar to ones I'd see from this RMR testing operations that would visit gyms and malls to offer cheap tests.
They were worthless - because no one was prepped like you were - no exercise and eating prior to test.
But these outfits also used analyzers and hadn't done their calibrations that require spending some bucks to get accurate - so they didn't care. Spend the calibration money on the paying customers weekly.
Chiming in on the report. I went and pulled mine. I did body fat (bod pod), RMR, and then V02Max. Hungry and tired by the time I was done with all that. 😂 I used data from MFP and Garmin to help set the baseline for the user-provided data (had years at that point).
So, the report you received looks like something I could make in Word. Which struck me. Mine has colored charts and graphs. All have the Korr logo on them. I wasn’t going to comment until I saw the post I quoted.
I’d done the BMR test years earlier at a different place. Almost the exact same results.
The test results really do seem off.8 -
BlueDesire89 wrote: »Ih by the way im premium on my fitness pal i waste so much time logging and tracking my food. By the way i used to be 84kgs i list it all on my own very slowly and properly. Then i injured myself and all things went to hell. I couldnt eat carbs i gained weight fast even though i compensated for having to stop working out until surgery healed. I got to 53kgs thank you very much so obviously i knew what i was doing. But just one day it was like i smelt food and gained weight. Slowly im gaining and now im 61.3. If you want to be supportive great of not go away.
I can prove it too so whoever disagreed you know nothing about me. I was obese my cholesterol was 7.4 its now 4.8 on my own.
Not disagreeing, just giving you hugs. Seems like you could use them.3 -
kshama2001 wrote: »In case anyone else needed the conversion from metric:
161 cm = 5' 3"
61.3kgs = 135 pounds
And here's a visual for 40% BF for women:
https://www.builtlean.com/body-fat-percentage-men-women/
Seems like such a big jump (compared to the rest of transitioning from picture to picture) from 40-45.6 -
Well, it's showing overweight too in those cases. 25 & 30 seem swapped too.
In each of those you could have a body weight closer to avg healthy weight, or perhaps top of BMI scale, but a lot more bodyfat %.
I've known several woman that were thin looking or just above, not even looking like 25% - but by their bodpods, and lack of general strength and flabby arms/legs, were a much higher % BF.
I'm still not sure what a healthy weight range and 40% would appears as. Probably different.3 -
it is a sucky but unfortunate fact of life that some of us carry less muscle mass and more fat. i am one of those people. my resting metabolism is probably quite low too. however i am very active so can eat 1800=2000 cals/day without putting on weight. i would suggest that you move more. as fat loss is your current goal expend more energy during the day. perhaps after losing a couple of kgs you can focus on increasing your muscle mass
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kshama2001 wrote: »In case anyone else needed the conversion from metric:
161 cm = 5' 3"
61.3kgs = 135 pounds
And here's a visual for 40% BF for women:
https://www.builtlean.com/body-fat-percentage-men-women/
Seems like such a big jump (compared to the rest of transitioning from picture to picture) from 40-45.
Yeah, and 35% and 40% look about identical.1 -
kshama2001 wrote: »In case anyone else needed the conversion from metric:
161 cm = 5' 3"
61.3kgs = 135 pounds
And here's a visual for 40% BF for women:
https://www.builtlean.com/body-fat-percentage-men-women/
Seems like such a big jump (compared to the rest of transitioning from picture to picture) from 40-45.
Yeah, and 35% and 40% look about identical.
I’m a little dubious about the 40% photo. I know for sure I didn’t have a visible cleft down the center of my abs when I was supposedly 40%.2 -
BlueDesire89 wrote: »I have a calibrated scale paid for from a nutritionist. My calories are 1259 cals on workout days. 1000 on weekends as i do nothing but care for my child. Tues and wed depends on intensity of spin/rpm class at home. I have increased these cals and gained weight (i do not want to gain muscle right now my goal is fat loss i have bern a gym junkie for 4 years can only gain muscle on a surplus)
I did the whole slow cardio after weights DID NOTHING FOR 6 months gained 4 kgs to be precise. This workout is the first time i have lost in a while.
My workout is too long to write up but targets legs/glutes, back, shoulders, chest, triceps, biceps (not in that order) approx 2 exercise types for each muscle group 3 sets of 8-10 for most 3 sets of 10-15 for others. Eg lat pulldown 35 kgs last rep hard but in good form. Incline chest press dumbbells 12kgs each. Bicep curl ezy barbell 15kgs, leg press 76kgs etc. i make sure my last 2 reps are fatigued if i can do more i up my weights.
I do not believe in the rubbish lift high reps. Total garbage.
I have 1.5 hrs only at the gym mon, wed, fri absolutely no other time and my house is too tiny to even do a starjump. Can not workout weekends. So to get all muscles i do full body mon wed and fri if i split it i lose strength and go down in weights. Since doing this i can lift much heavier.
It takes an hr for the weights because i do have to wait for some equipment and i have such a tiny bladder i pee 4 times in this time. I am working out before any main meal but after i breath into my lumen i will eat a banana if it says to based on intended workout to fuel my muscles. If i dont eat it i struggle. If i consume protein before i struggle immensely like its too heavy on my stomach even if it was a light protein source.
I do wonder if you're maybe talking a bigger game than you're playing, ypu say you've been a gym junkie for 4 years but I would like to think I would be stronget/lifting heavier than you are after than long. Also ypu say on other days you do nothing. I do a minimum 10k steps a day to make sure I can eat a decent amount of calories. Surely you're moving on those days even if not exercising?3 -
Wow... I feel a little... uhh...."slower" after reading a few of these comments 🥱2
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