Body Fat %

fromaquasar

SO now I'm nearly at my goal I am focused on reducing my BF% - Ideally I'd like to get down to 18% . I'm currently at 22%.
I am unsure what changes to make to reach this goal - I exercise 6 days a week, a mix of cardio and weights (could do more weights probably) and eat a vegetarian diet at is normally around 30% protein, 30% fat and 40% carbs, though I do my best to boost that protein percentage!

Can anyone suggest anything to help reduce my BF%? Any one had experience with this? And also I was thinking I might start working with a trainer now I have a very focused goal but I never have before, what have your experiences been with them?

dianita22

I think I'd be lost without my trainer, they really are more knowledgable about meeting specific goals

Acg67

ensure an adequate protein intake (min 1g of protein per lb of lean body mass, 1.25-1.5 is prob better) and a caloric deficit. Lift heavy, maybe throw in some HIIT cardio once or twice a week

JennLifts

The only way it changes is via recomp. that could mean the scale going up, or down, I wouldn't pay attention to it. The way to change it is heavvvvy lifting sister. A structured plan, that you stick to, working all muscle groups. Your macros aren't bad. You could add some carbs and drop some fat, but it's not anything major.
As far as a trainer, if you're not familiar with heavy lifting, great idea. You want them to be taking you in the right direction, which I think you will be able to tell if they are or aren't. They might not be for dropping it that low, you never know what a professional's opinion will be.

fromaquasar

Yeah dw I am OVER my scale! I don't even have it in my house any more! Ok heavy is on, sign me up for some squats :P

Acg67

Yeah dw I am OVER my scale! I don't even have it in my house any more! Ok heavy is on, sign me up for some squats :P

right on! go by the mirror, and tape measure moreso then the scale

prestonmay

Squats are hated by most. I was built like an eagle until I started doing squats and dead-lifts .

psuLemon

ensure an adequate protein intake (min 1g of protein per lb of lean body mass, 1.25-1.5 is prob better) and a caloric deficit. Lift heavy, maybe throw in some HIIT cardio once or twice a week

i agree on the HIIT, it is crucial to burn tons of calories and maintain muscle. I would to disagree on the protein. Pretty much ever single research paper I have seen suggest .5 - 1g of protein per lb of lbm (like you originally stated). Anything more, can put added stress on you kidneys. I have actually experienced this lately and reduced my protein by 40 g or so; this allowed the pain to go away. Also keep in mind that your body can only process around 30 g of protein an hour.


Now I am also working on changing body fat into muscle. You need strength training (heavy enough you fail around 12 ish reps) and HIIT training. I have done programs liek p90x and chalean extreme and both programs are great. Something you might want to look into or mimic.

chrisdavey

Yep, agree with what's been said.

Full body workouts are the go IMO.

I do this beginners full body workout. (except I do pullups instead of curls and I've added dips because I love them )

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8

Get a trainer to check your form on everything. Although we say you need to lift heavy, it is best to start light to ensure good form. Progressively add some weight each workout and before you know it you will be at your limits. If you fail 3 times in a row, drop the weight 10%.

I agree that nutritionally macros are pretty spot on so it just comes down to the required deficit. This is where it get's tough when you are close to your "goal weight". Deficit can't be too large or you will lose LBM. I would be aiming for 1lb/week loss max possibly less.

You're running is fine for cardio and great for creating calorie deficit but in my experience, it will definitely eat into recovery from weight training. So that is where you have to weigh up which goal you are going for I guess. (for me it was between weights and mma)

And I also like some HIIT after weights. KB swings, tabata etc. A metabolic finisher I think they call it

chrisdavey

Also keep in mind that your body can only process around 30 g of protein an hour.

I think you may have misunderstood something there. The myth was that the body could only process 30g of protein per meal and that was proven incorrect by Alan Aragon in this article.

http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/

psuLemon

Also keep in mind that your body can only process around 30 g of protein an hour.

I think you may have misunderstood something there. The myth was that the body could only process 30g of protein per meal and that was proven incorrect by Alan Aragon in this article.

http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/

Hey, I have never seen that. Thanks, I may just change my thinking. I am sorry if I told you bad information. Just what I have read over the last several years.

chrisdavey

No problem There seems to be new studies coming out all the time so it's a constant learning experience. 12 months ago, I thought I HAD to eat 6 meals a day with 30g of protein per meal too

ennaejay

ensure an adequate protein intake (min 1g of protein per lb of lean body mass, 1.25-1.5 is prob better) and a caloric deficit. Lift heavy, maybe throw in some HIIT cardio once or twice a week

This! I posted a thread similar to this a few weeks back and got some great suggestions; heavier weights, and HIIT.