How do I reduce my body fat without losing weight? :s

SunofaBeach14

wow! So much good info guys, thank you ! sometimes I find it hard to get loads of protein in , some people say a gram per lb of body weight, some say a gram per kg, someone here said gram per 0.8lbs of body weight?

I don't think you'll ever find a consensus on this topic, amongst forum members, amongst professional coaches, or anyone. I think that the amount of protein that the body really needs & utilizes is more closely corresponded to the amount of lean body mass than the overall body weight, but since many people don't know their LBM, there have been many attempts at a "rule of thumb" and plus it really depends on what an individual's goals are--which is why you see such a wide range of recommendations. Because there are so many different recommendations, that's why I like to see what real people (esp women) who have been successful have done.

Sounds like you are starting down the right path. Good luck to you!

I wouldn't go under 1 gram per pound of lean body mass. There are indications that more may be better and there is no consensus on this, but that is the most defensible position from what I've seen.

FromHereOnOut

wow! So much good info guys, thank you ! sometimes I find it hard to get loads of protein in , some people say a gram per lb of body weight, some say a gram per kg, someone here said gram per 0.8lbs of body weight?

I don't think you'll ever find a consensus on this topic, amongst forum members, amongst professional coaches, or anyone. I think that the amount of protein that the body really needs & utilizes is more closely corresponded to the amount of lean body mass than the overall body weight, but since many people don't know their LBM, there have been many attempts at a "rule of thumb" and plus it really depends on what an individual's goals are--which is why you see such a wide range of recommendations. Because there are so many different recommendations, that's why I like to see what real people (esp women) who have been successful have done.

Sounds like you are starting down the right path. Good luck to you!

I wouldn't go under 1 gram per pound of lean body mass. There are indications that more may be better and there is no consensus on this, but that is the most defensible position from what I've seen.

I've attempted to set mine like that (1g/1#LBM), but I don't really know what my LBM is. Through various methods, I've estimated and possibly overshot by a tiny bit, but I think it's better to overestimate and get more protein than to underestimate and fall short. As I'm training quite a bit nowadays, maybe I could even bump it up, if 1g/1#LBM is a *minimum*. (Gonna hafta add a line to our family budget for protein! haha!) Thanks for the input.

Cortelli

wow! So much good info guys, thank you ! sometimes I find it hard to get loads of protein in , some people say a gram per lb of body weight, some say a gram per kg, someone here said gram per 0.8lbs of body weight?

I don't think you'll ever find a consensus on this topic, amongst forum members, amongst professional coaches, or anyone. I think that the amount of protein that the body really needs & utilizes is more closely corresponded to the amount of lean body mass than the overall body weight, but since many people don't know their LBM, there have been many attempts at a "rule of thumb" and plus it really depends on what an individual's goals are--which is why you see such a wide range of recommendations. Because there are so many different recommendations, that's why I like to see what real people (esp women) who have been successful have done.

Sounds like you are starting down the right path. Good luck to you!

I wouldn't go under 1 gram per pound of lean body mass. There are indications that more may be better and there is no consensus on this, but that is the most defensible position from what I've seen.

I've attempted to set mine like that (1g/1#LBM), but I don't really know what my LBM is. Through various methods, I've estimated and possibly overshot by a tiny bit, but I think it's better to overestimate and get more protein than to underestimate and fall short. As I'm training quite a bit nowadays, maybe I could even bump it up, if 1g/1#LBM is a *minimum*. (Gonna hafta add a line to our family budget for protein! haha!) Thanks for the input.

Interesting study posted by QuietBloom a month or so back: http://www.myfitnesspal.com/topics/show/1167386-review-of-dietary-protein-during-caloric-restriction?hl=protein+study

Suggests that for resistance-trained athletes eating in a deficit, best results as far as preserving LBM appears to fall around 1.1g - 1.4g protein per lb of LBM. Like you, I figure better to err on the high side than low, but it can be challenging to get that much protein regularly.

Huffdogg

http://pushingitfurther.com/breaking-strength-plateaus-part-1-nutrition/

This guys is a drug-free world record holding powerlifter and science nut and insists that nothing over .82g/lb LBM has been proven to be beneficial. Most people just round up to 1g/lb bw, but if you find that difficult, try for .8g/lb bw. You will still be over the .82g/lb LBM. More won't hurt, but if you're having a tough time getting that high number in, you're still probably ok.

SunofaBeach14

http://pushingitfurther.com/breaking-strength-plateaus-part-1-nutrition/

This guys is a drug-free world record holding powerlifter and science nut and insists that nothing over .82g/lb LBM has been proven to be beneficial. Most people just round up to 1g/lb bw, but if you find that difficult, try for .8g/lb bw. You will still be over the .82g/lb LBM. More won't hurt, but if you're having a tough time getting that high number in, you're still probably ok.

This is an area where I think "proven to be beneficial" may not be the best standard. I say that because studies (as above) seem to indicate more may be better, and we know more is not harmful for people who are otherwise healthy. In the end, it's a grey area and unless budgetary constraints are a problem I personally would (and do) err on the side of more rather than less.

I'd love for someone to provide unequivocal proof though because protein isn't cheap.

Huffdogg

I am 100% with you on erring on the side of more, but it's hard to argue with this guy's results. He's squatted over 700 at 242 raw and will almost certainly top 850 in his next meet (I've seen him do 725 +180lbs of chain). Clearly not having any issues from protein deficiency lol.

SunofaBeach14

Fair point, and not arguing with his results, but I'm guessing that the dude is genetically gifted while others of us need all the help we can get

Huffdogg

Also a fair point lol

FromHereOnOut

I am 100% with you on erring on the side of more, but it's hard to argue with this guy's results. He's squatted over 700 at 242 raw and will almost certainly top 850 in his next meet (I've seen him do 725 +180lbs of chain). Clearly not having any issues from protein deficiency lol.

Sometimes I wonder if the specific amino acids that are needed for strength, for muscle building, and for the release of fat might be the difference. Perhaps, with certain amino acids being a rate-limiting variable in the release of fat, then it might be more important for those of us (well, me anyway) who are trying to lose fat to get more protein, not because we need more protein than this big strong guy, but because we need those specific aminos (and I'm not entirely sure which they are, but if I don't have enough, I know my body will take from my muscles). In other words, much of the protein may be slop, but those few precious aminos are needed in abundance to release fat. kwim?

jofjltncb6

I am 100% with you on erring on the side of more, but it's hard to argue with this guy's results. He's squatted over 700 at 242 raw and will almost certainly top 850 in his next meet (I've seen him do 725 +180lbs of chain). Clearly not having any issues from protein deficiency lol.

Sometimes I wonder if the specific amino acids that are needed for strength, for muscle building, and for the release of fat might be the difference. Perhaps, with certain amino acids being a rate-limiting variable in the release of fat, then it might be more important for those of us (well, me anyway) who are trying to lose fat to get more protein, not because we need more protein than this big strong guy, but because we need those specific aminos (and I'm not entirely sure which they are, but if I don't have enough, I know my body will take from my muscles). In other words, much of the protein may be slop, but those few precious aminos are needed in abundance to release fat. kwim?

I follow you...

...and it seems like a feasible theory.

Might be the basis for some who (at least think they) have found benefit from supplementing with specific AAs (such a glutamine).

ninerbuff

If one is at the low end of their weight but still has significant fat, then their lean body mass is low. By increasing LBM (usually by gaining some muscle), you can still lose body fat, albeit this is a long progress if one doesn't want to gain a lot of body fat trying to achieve more lean muscle.

A.C.E. Certified Personal/Group FitnessTrainer
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Been in fitness for 30 years and have studied kinesiology and nutrition

kdeaux1959

1. Eat at a SURPLUS and lift heavy weight to gain some fat AND muscle. Focus on protein.
2. As you approach the middle to upper BMI range, cut your intake down to where you are losing weight again while continuing to lift heavy and maintaining a high protein ratio.
3. As you once again get toward the lower end of your weight range, repeat the above procedure.

This method is referred to as a Bulk and Cut... You are bulking in the SURPLUS phase and cutting in the deficit phase. Over time, you will find that you are gaining muscle mass as you go through the process. As some have suggested, it is a long process but the best way to achieve your goal long term... Congrats on recognizing that you want to be FIT and not SKINNY... Many women (in particular but some men as well) focus on the weight loss without recognizing the need for strength... Yet they wonder why the can't have the body they are hoping for... In the end, you will see results if you just stay the course and be patient.

Best wishes on your every success.

dixiewhiskey

Lift heavy and bulk, bulk, bulk! Then cut like user above described. Sounds weird I'm sure but it works!!