Body recomposition for Dummies :) HELP PLEASE!

missionskinnynow
missionskinnynow Posts: 88 Member
in Health and Weight Loss
I’m 5’9 and I started off weighing 170 lbs (BMI 25.1) almost 6 months ago.
I’m now around 132 lbs (BMI 19.5).
I’ve been exercising fairly regularly, with both cardio + strength training.
However, I still have quite a bit of body fat(esp in my abs area) . My body fat is around 28% which is scary (using the scale at GNC-dunno how accurate this is). I know ab fat is the last to go for many people.
Should I continue with my current workout routine? What if I just lose more mass but not fat??
I heard about “body recomposition” and most articles suggest to lower carbs . Ive been doing 50% carbs 30%fat and 20% protein , should I lower carbs?

Kinda clueless, would appreciate any pointers?!

Replies

  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    You should get about 1g protein and about 0.36g of fat per lb of LBM as a minimum. Do what you want with the rest, carbs are good.You should move to maintenance or think about bulk/cut cycling while training.

    Here is a good guide:http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    What is your weight lifting program? Are you consistent with it?
  • missionskinnynow
    missionskinnynow Posts: 88 Member
    Thanks!!!
    I don't have a set routine, but I do manage to get in some sort of dumbbell exercises everyday
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Can you outline what a typical day looks like? Reps, freq, weight?
  • sarzo14
    sarzo14 Posts: 35 Member
    It's not actually 1g of protein per 1lb. It's 1g per 1lb of lean body weight. So if you know that you have 28% of fat you have about 95lbs of lean body weight ;)
  • krhn
    krhn Posts: 781 Member
    bloody hell mate - 1g protein per lb of lean body weight is fairly high for females if you ask me!!!

    if you ask me I would aim between 0.5-0.8g
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    bloody hell mate - 1g protein per lb of lean body weight is fairly high for females if you ask me!!!

    if you ask me I would aim between 0.5-0.8g
    why high for females? Surely that would be lower than for the average male? :huh:
  • krhn
    krhn Posts: 781 Member
    bloody hell mate - 1g protein per lb of lean body weight is fairly high for females if you ask me!!!

    if you ask me I would aim between 0.5-0.8g
    why high for females? Surely that would be lower than for the average male? :huh:

    Generally, females are smaller than men so do not require so much protein - also i think males are suppose to get 0.6/7-1.5 grams /lbs of lbm.... This brings me on to the second problem... if you have more protein than your body can absorb - someones going to have a miserable time in the toilet, even worse if the fibre is low as well ;)
  • 3laine75
    3laine75 Posts: 3,069 Member
    bloody hell mate - 1g protein per lb of lean body weight is fairly high for females if you ask me!!!

    if you ask me I would aim between 0.5-0.8g

    Not at all - that's what I aim for.

    Depending on your goals - 0.8 - 1g per lb body weight OR 1 - 1.5g per lb LBM (not everyone knows what their bf % is though).

    ETA: no toilet issues, thanks (that's what fibre's for).
  • krhn
    krhn Posts: 781 Member
    bloody hell mate - 1g protein per lb of lean body weight is fairly high for females if you ask me!!!

    if you ask me I would aim between 0.5-0.8g

    Not at all - that's what I aim for.

    Depending on your goals - 0.8 - 1g per lb body weight OR 1 - 1.5g per lb LBM (not everyone knows what their bf % is though).

    ETA: no toilet issues, thanks (that's what fibre's for).

    You must have lots of it then in your daily diet :bigsmile:
  • martyqueen52
    martyqueen52 Posts: 1,120 Member
    0.8g of protein, per LB. of body-weight is more than sufficient.

    Anything more is overkill.
  • krhn
    krhn Posts: 781 Member
    0.8g of protein, per LB. of body-weight is more than sufficient.

    Anything more is overkill.

    :happy: :happy: :happy: :bigsmile: :happy: :happy: :happy:
  • missionskinnynow
    missionskinnynow Posts: 88 Member
    LOL. so how do you guys measure your body fat % ? I tried the machine at GNC, it showed me 27%. 3 months and several lbs later, it shows 30%. I gave it the finger and walked away! :D Apparently they're supposed to have an error margin of 8%! What are some accurate ways?
  • WBB55
    WBB55 Posts: 4,131 Member
    What are some accurate ways?

    The best thing to do is pick one method, and then do that same method, the same time of day, with the same hydration level, etc. and then using that number as just a starting point. Each method will give you different results. Repeat the method once a month. Or once every 3 months. Something like that.

    There's home scales that measure BF% using electric currents.

    Tape measurers cost about $1. Then you can do ones like the army uses. Ones like this http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
    You might want to check out Eat to Perform. They have lots of info on body recomp that you can get without joining their site. I am not a seller of ETP, just a fan.
  • MireyGal76
    MireyGal76 Posts: 7,334 Member
    LOL. so how do you guys measure your body fat % ? I tried the machine at GNC, it showed me 27%. 3 months and several lbs later, it shows 30%. I gave it the finger and walked away! :D Apparently they're supposed to have an error margin of 8%! What are some accurate ways?

    there are lots of ways... the online calculators can mess up, especially for taller women (I'm 6'1" and very lean and the online calculator says I'm 23%)

    Sara and Sidesteel also do a body fat estimation thread, and they are so accurate it's scary! Check the thread here for what they need to do the estimate: http://www.myfitnesspal.com/topics/show/1105598-bodyfat-estimation-thread
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    bloody hell mate - 1g protein per lb of lean body weight is fairly high for females if you ask me!!!

    if you ask me I would aim between 0.5-0.8g

    really? You think that 100g of protein is too much???
  • lacurandera1
    lacurandera1 Posts: 8,083 Member
    bloody hell mate - 1g protein per lb of lean body weight is fairly high for females if you ask me!!!

    if you ask me I would aim between 0.5-0.8g

    Most successful lifting women I know shoot for 1 gm per LBM. I mean, :shrug: you might be fine without that much. But I think your reaction is over the top.
  • geebusuk
    geebusuk Posts: 3,348 Member
    First off; note that there's generally a differentiation between protein needs when on a deficit and when at maintenance/surplus.

    From what I've seen it probably "can't hurt" to go for 1g/lb while on a deficit. I set my minimum as a bit lower than that as it goes, but do go over it to some days.

    When in a calorie surplus it's less of an issue - seen around 20% less suggested.

    For the OP - if you want to make sure it's fat you are losing, I'd look to a consistent compound movements weights routine like Starting Strength, Stronglifts or New Rules of Lifting for Women.
  • Achrya
    Achrya Posts: 16,913 Member
    bloody hell mate - 1g protein per lb of lean body weight is fairly high for females if you ask me!!!

    if you ask me I would aim between 0.5-0.8g

    really? You think that 100g of protein is too much???

    Seriously. I00g a day is my minimum. And I don't have any bathroom issues (in spite of getting very little fiber in. /shrug)
  • psych0kitty
    psych0kitty Posts: 313
    Let's deviate from diet a little.

    Are your dumbbells heavy? Strength training is what will help you lower your body fat percentage by building muscle. It is achieved by lifting heavy things fewer times. Strength training is different from endurance training, which is achieved by lifting lighter things many times. Which are you doing?
  • missionskinnynow
    missionskinnynow Posts: 88 Member
    I lift 20lb weights. Does it count as heavy/ light ? :)
  • psych0kitty
    psych0kitty Posts: 313
    I lift 20lb weights. Does it count as heavy/ light ? :)

    Ummm... in most cases, that's light.

    A lot of us are lifting heavy barbells with great success using programs like http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ and http://newbie-fitness.blogspot.com/2007/01/stripped-5x5.html (the one I do) and New Rules of Lifting for Women (a great read, except for the nutrition section... sigh).
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    bloody hell mate - 1g protein per lb of lean body weight is fairly high for females if you ask me!!!

    if you ask me I would aim between 0.5-0.8g
    why high for females? Surely that would be lower than for the average male? :huh:

    Generally, females are smaller than men so do not require so much protein - also i think males are suppose to get 0.6/7-1.5 grams /lbs of lbm.... This brings me on to the second problem... if you have more protein than your body can absorb - someones going to have a miserable time in the toilet, even worse if the fibre is low as well ;)

    Physiologically incorrect - while totals, women need less protein since they are usually smaller, but in terms of per LBM rate needs in women are equivalent or slightly higher due to menstruation.
  • geebusuk
    geebusuk Posts: 3,348 Member
    I lift 20lb weights. Does it count as heavy/ light ? :)
    What counts as heavy is generally lifting a weight you can only lift for 5 reps or so - maybe 3 or 5 sets of said 5 reps.
    If you can do 15 reps with the weight, it's not heavy.

    I haven't done my abs routine for a while, so it's possible 20lb might be 'heavy' for the weight decline sit up/hanging leg raise for me (though I suspect not). For most people they should very quickly progress past that sort of weight on the normal big compound moves like squat/deadlift/bench press and so on.

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