Body fat again (sorry)

Tigermad

When I started this process second week in August I weighed 231 lbs and 48% body fat.

I am now 179lbs but still around the 42% fat mark. That's a lot! I have lost inches and gone from a uk size 24 to a 16 but cannot understand why my fat percentage is so high.

I do cardio with strength training at least 3 times a week, is there anything else that could help shift this fat?

Thanks

LaMujerMasBonitaDelMundo

Just be more patient & give your body more time to adjust. You didn't reached that 48% mark overnight in the first place so don't expect to lose it rapidly either. Soon you will notice the big difference in body fat percentage. But hey a 6% fat loss is still a loss so you should celebrate it. Just take it one step at a time.

EDIT: If I may add, I think you need to adjust your diet & its best to consult a registered dietitian. Also don't overdo cardio because that can lead to muscle burn while retaining body fat.

firedragon064

How did you measure your fat%? If you use the scale then it's not accurate.

Atkins will burn body fat as energy if you want to try it or
just change to low carb diet, make sure you eat 1 gr of protein per pound of lean body weight.

PBJunky

When I started this process second week in August I weighed 231 lbs and 48% body fat.

I am now 179lbs but still around the 42% fat mark. That's a lot! I have lost inches and gone from a uk size 24 to a 16 but cannot understand why my fat percentage is so high.

I do cardio with strength training at least 3 times a week, is there anything else that could help shift this fat?

Thanks

Sounds like your calculations are wrong...

Previous LBM = 120.12
Fat = 110.88

Current LBM - 103.82 lbs
Fat = 75.18

According to the above you burned 17lbs of muscle *ouch*...how did you calculate this?

What is your protein intake like? 1 gram per lb of lbm?

b0t23

i went from 28% body fat to 19% in a few months

teagin2002

i went from 28% body fat to 19% in a few months

how did you do it, I am trying to reduce my body fat now.

Tigermad

When I started this process second week in August I weighed 231 lbs and 48% body fat.

I am now 179lbs but still around the 42% fat mark. That's a lot! I have lost inches and gone from a uk size 24 to a 16 but cannot understand why my fat percentage is so high.

I do cardio with strength training at least 3 times a week, is there anything else that could help shift this fat?

Thanks

Sounds like your calculations are wrong...

Previous LBM = 120.12
Fat = 110.88

Current LBM - 103.82 lbs
Fat = 75.18

According to the above you burned 17lbs of muscle *ouch*...how did you calculate this?

What is your protein intake like? 1 gram per lb of lbm?

The figures I gave are from my tanita scales.
I try to eat as much protein as possible but can not get it anywhere near 100g!
Maybe I will not bother exercising any more.

withervein

When you use a Tanita, the results you get very greatly on your level of hydration. Did you take the reading at the same time each day? Drinking 2 glasses of water an hour before can make a big difference because it's on electrical impedance and water is a conductor of electricity.

Impedance is not the best method of determining body fat percentage, there are lots of methods that I've seen that involve taking measurements of body parts (waist, neck, wrist, etc.) and running them through some math to come up with body fat percentage. However the effectiveness of these varies with body shape. I've had some say I'm as low as 23 percent and others as high as 40 percent. I pretty much gave up and went for the "are my jeans getting too big or not" body fat measurement.

Tigermad

So am I really losing loads of muscle or not?

hottottie11

When I started this process second week in August I weighed 231 lbs and 48% body fat.

I am now 179lbs but still around the 42% fat mark. That's a lot! I have lost inches and gone from a uk size 24 to a 16 but cannot understand why my fat percentage is so high.

I do cardio with strength training at least 3 times a week, is there anything else that could help shift this fat?

Thanks

Weight loss include muscle loss if you don't take the the appropriate steps to prevent it. You need adequate protein intake, to start lifting heavy things, and make sure your deficit isn't too large.

Consider cutting cardio or replacing it with High Intensity Interval Training.

bcattoes

When I started this process second week in August I weighed 231 lbs and 48% body fat.

I am now 179lbs but still around the 42% fat mark. That's a lot! I have lost inches and gone from a uk size 24 to a 16 but cannot understand why my fat percentage is so high.

I do cardio with strength training at least 3 times a week, is there anything else that could help shift this fat?

Thanks

Weight loss include muscle loss if you don't take the the appropriate steps to prevent it. You need adequate protein intake, to start lifting heavy things, and make sure your deficit isn't too large.

Consider cutting cardio or replacing it with High Intensity Interval Training.

You can keep your muscle and even increase it in a variety of ways that do not include weights or hours in the gym. Humans had muscles long before there was such a thing as a gym. And they did plenty of cardio while building and keeping those muscles.

hottottie11

When I started this process second week in August I weighed 231 lbs and 48% body fat.

I am now 179lbs but still around the 42% fat mark. That's a lot! I have lost inches and gone from a uk size 24 to a 16 but cannot understand why my fat percentage is so high.

I do cardio with strength training at least 3 times a week, is there anything else that could help shift this fat?

Thanks

Weight loss include muscle loss if you don't take the the appropriate steps to prevent it. You need adequate protein intake, to start lifting heavy things, and make sure your deficit isn't too large.

Consider cutting cardio or replacing it with High Intensity Interval Training.

You can keep your muscle and even increase it in a variety of ways that do not include weights or hours in the gym. Humans had muscles long before there was such a thing as a gym. And they did plenty of cardio while building and keeping those muscles.

I'm sure they were still lifting heavy things.

Rae6503

You probably will lose some muscle. Eating sufficient protien and weight lifting preserves muscle. Too much cardio can cause more muscle burn.

However, it was probably the scale. If you were over hydrated during your first readying it probably gave you an artificially low reading (I think that's how it works).

bcattoes

When I started this process second week in August I weighed 231 lbs and 48% body fat.

I am now 179lbs but still around the 42% fat mark. That's a lot! I have lost inches and gone from a uk size 24 to a 16 but cannot understand why my fat percentage is so high.

I do cardio with strength training at least 3 times a week, is there anything else that could help shift this fat?

Thanks

Weight loss include muscle loss if you don't take the the appropriate steps to prevent it. You need adequate protein intake, to start lifting heavy things, and make sure your deficit isn't too large.

Consider cutting cardio or replacing it with High Intensity Interval Training.

You can keep your muscle and even increase it in a variety of ways that do not include weights or hours in the gym. Humans had muscles long before there was such a thing as a gym. And they did plenty of cardio while building and keeping those muscles.

I'm sure they were still lifting heavy things.

Occasionally, I'm sure they were. But they likely did just as much, if not more, muscle buidling exercises like climbing, fighting, digging, etc. Doing exercise similar to weight lifting in a gym (e.g. standing in one place lifting someone over and over for an hour or more) would not likely have been a daily activity.

curbnoise

When you use a Tanita, the results you get very greatly on your level of hydration. Did you take the reading at the same time each day? Drinking 2 glasses of water an hour before can make a big difference because it's on electrical impedance and water is a conductor of electricity.

Impedance is not the best method of determining body fat percentage, there are lots of methods that I've seen that involve taking measurements of body parts (waist, neck, wrist, etc.) and running them through some math to come up with body fat percentage. However the effectiveness of these varies with body shape. I've had some say I'm as low as 23 percent and others as high as 40 percent. I pretty much gave up and went for the "are my jeans getting too big or not" body fat measurement.

This. Make sure you are taking your reading (ie weighing in) at the same time to get as comparable reading as possible. If you are consistantly drinking all your water and generally following your caloric plan, weighing in first thing in the moning is probably best as you should be a consistent level of hydration as you will have not drank anything for several hours while you sleep. To test this out, get a reading right before bedtime and then again first thing in the morning. You will probably be surprised how much it will fluctuate.

What may have happend is your original reading was when you were fully hydrated (which will register as lower body fat % on your Tanita) and are comparing to a reading when you were less hydrated (possibly upon waking). This could skew your results greatly. If you measure consistantly (again I recommend first thing in the morning), your bio impedence reading will show you your overall trend, even if it is not entirely accurate.

Tigermad

I can't afford protein supplements and I eat chicken eggs cheese etc. how am I supposed to get it to over 100?

Sidesteal

Occasionally, I'm sure they were. But they likely did just as much, if not more, muscle buidling exercises like climbing, fighting, digging, etc. Doing exercise similar to weight lifting in a gym (e.g. standing in one place lifting someone over and over for an hour or more) would not likely have been a daily activity.

Are you suggesting that instead of the OP lifting weights, he/she should fight and dig?

Sidesteal

I can't afford protein supplements and I eat chicken eggs cheese etc. how am I supposed to get it to over 100?

Tuna
Fish
Chicken
Eggs
Greek Yogurt
Beef
Dairy

as examples.

VinVenture

Chicken breast and tuna fish are really high in protein, and lots of low-fat milk.

pftjill

How are you measuring your BF%. There are very few ways that are really accurate. Those meters are not accurate at all or those scales. If that is what you are going by.

A second question-what are you doing for workouts? Are you doing any strength training? These things will make a difference.

hottottie11

Occasionally, I'm sure they were. But they likely did just as much, if not more, muscle buidling exercises like climbing, fighting, digging, etc. Doing exercise similar to weight lifting in a gym (e.g. standing in one place lifting someone over and over for an hour or more) would not likely have been a daily activity.

How many people are climbing, fighting, or digging to build muscle nowadays?? That's why we have gyms.

psuLemon

What you need to do is eat more calories. You are consistently around 1100 calories which isn't enough for most people as it is. I am assuming you are shooting for a 2 lb per week loss which is a problem as you won't get the nutrition required to maintain muscle mass and it appears you don't eat back your exercise calories (I saw only a few days of logged exercises). Right now, if the numbers are right, 30% of your weight loss is from muscle which isn't good. You really should be aiming for 10% or less.


My suggestion, set your goal to 1 lb or .5 lbs per week and eat back 75% of your exercise calories. Now you won't be able to gain muscle as you are working with a deficit, but you will be able to maintain what you have left.

Elizabeth_C34

I can't afford protein supplements and I eat chicken eggs cheese etc. how am I supposed to get it to over 100?

Tuna
Fish
Chicken
Eggs
Greek Yogurt
Beef
Dairy

as examples.

Beans too!

MinnesotaManimal

Occasionally, I'm sure they were. But they likely did just as much, if not more, muscle buidling exercises like climbing, fighting, digging, etc. Doing exercise similar to weight lifting in a gym (e.g. standing in one place lifting someone over and over for an hour or more) would not likely have been a daily activity.

Are you suggesting that instead of the OP lifting weights, he/she should fight and dig?

I want to do this! how do I log the calories? fighting does not seem to be under cardio...:sad:

stubbysticks

Weight loss include muscle loss if you don't take the the appropriate steps to prevent it. You need adequate protein intake, to start lifting heavy things, and make sure your deficit isn't too large.

Consider cutting cardio or replacing it with High Intensity Interval Training.

Taking a break from digging a ditch to agree with THIS ^^^^^^^^^

Tigermad

Thanks. I am going to do more strength training and try to get more protein. I will see what happens after a month. So should I stop cardio altogether? I normally do the rowing machine, treadmill and elliptical.

bcattoes

Occasionally, I'm sure they were. But they likely did just as much, if not more, muscle buidling exercises like climbing, fighting, digging, etc. Doing exercise similar to weight lifting in a gym (e.g. standing in one place lifting someone over and over for an hour or more) would not likely have been a daily activity.

How many people are climbing, fighting, or digging to build muscle nowadays?? That's why we have gyms.

A lot of people climb and dig. Unfortunately many still fight too.

psuLemon

Thanks. I am going to do more strength training and try to get more protein. I will see what happens after a month. So should I stop cardio altogether? I normally do the rowing machine, treadmill and elliptical.

You don't need to stop cardio. You need to lift heavy weights so you fail at 8-12 reps and most importantly, you NEED to eat more calories. Adding more protein won't help you if you aren't eating enough fuel for your body.

TrainingWithTonya

Okay, to address the scale issue. A Tanita scale also gives a percentage of body water, usually, so if you have that option make sure the water % is the same from measurement to measurement and only use body fat % measurements that are from readings with the same water %. They can be accurate for comparing measurements to see losses, but you have to use them right. Unfortunately, the companies sell them to everyone without giving them the training we get in exercise physiology classes to be able to use them properly.

Anyway, the thing everyone here seems to be forgetting is that (if your water was the same) you lost 35 pounds of body fat! That is a great accomplishment. Yes, you lost lean body mass too, but the fat loss is a big accomplishment and should be applauded. Most people who lose weight lose lean body mass, too. Notice I say lean body mass and not muscle. Have you lost muscle? Probably, but all of that 17 pounds of lean body mass lost weren't muscle fibers. Lean body mass is muscle, bones, organs, and WATER. If you lose scale weight but have the same % of water, then you've lost pounds of water. And before you lose actual muscle tissue, you lose the extra glycogen and water stored in it. So, you probably lost most of that 17 pounds of lean body mass in water and glycogen and only a portion of it in actual tissue. Not to mention the adaptations that your organs make based on being healthier. So, I wouldn't be too concerned about losing muscle.

That's not to say that I don't think you should change your program up, though. That should be done every 2-3 months anyway so that you're less likely to hit plateaus.

b0t23

best ways to reduce body fat are Cardio exercises and a modest calorie deficit.

just keep at it!

I bike, walk, jog, and do yoga.

For months I was on a 2 pound a week calorie deficit.

erickirb

best ways to reduce body fat are Cardio exercises and a modest calorie deficit.

just keep at it!

I bike, walk, jog, and do yoga.

For months I was on a 2 pound a week calorie deficit.

This is way wrong, this may be the best way to lose weight, but not the best to lose fat. doing cardio and not lifting weight or doing some form of strength training will actually lead to a loss of muscle and fat. If you do some cardio, heavy weights and get enough protein you will lose fat, and not just weight.

Not to mention with a large caloric deficit (over 500 cals/day) and without a lot of fat stores will lead to a loss of a large % of lean muscle. When you have 15lbs or less to go or are in a healthy weight and BF% range your daily deficit should not be more than 250 cals (0.5lbs/week) to avoid losing a large % of lean muscle.