body fat vs actual weight...?

littlemsmuffet

So if I do add weights, I will still retain leanness? This is solely a priority for me for my modelling - obviously with fashion lean is the way forward, hence my heavy cardio and low calorie diet! Even a 'strong, athletic' look is certainly attractive in my eyes but would hinder my prospects of booking jobs

There are different modeling categories with different expectations (which you well know, I'm sure). If you are a (high) fashion model, you will need to be thinner than shorter models, and that will translate to less muscle overall but you can still reduce your body fat % by lifting weights or strength training your own body weight.

As far as the "strong, athletic" look.....Karlie Kloss works out, yet she is "skinny" enough for high fashion. There is a balance between calories and strength training. I am trying to perfect it myself, but one cannot become bigger than their energy intake dictates (provided their hormones are normal). Calories are key for a certain size on the continuum of small to large, but strength training is the key for how much muscle (or fat) comprises that particular size. Check out this website: http://nutrition.bizcalcs.com/bizcalcs/nutrition.bizcalcs/
It has 12 calculators related to calorie levels, body fat percentages, lean mass, frame size, etc. etc. It is absolutely wonderful for providing a realistic assessment of goals.

If I were you, I would eat at least my basal metabolic rate to start (according to the Katch-McArdle formula, that is ~ 1350 calories for a 5'11" female, 133 lbs, 28% body fat), increase the amount of protein you eat to match your activity levels and lean mass, and start lifting weights. Since you are already thin, I wouldn't concern myself with cardio unless you enjoy it. Even then, only 30-40 minutes of something you enjoy. After 4 weeks you should have some idea how whether to tweak anything. Try not to weigh yourself too much during that time. I lose all motivation when I strength train AND weigh myself because my muscles retain fluids for repair and that gives a false weight. It's very discouraging. Like you, I eat in the morning (which is a chore in itself) and go all day with little/no food until dinner (the best meal of the day). Now, while I completely disagree with the "eat x small meals a day to keep metabolism running" idea, there is sense to eating small snacks if you already eat very little. If you choose protein-rich snacks (protein shakes, low sugar protein bars) and eat a bowl of oatmeal at breakfast (add some more egg whites), you should be leaner in no time - but you will probably be the same size or smaller.

But I'm not going to lie: you will probably gain some weight, or at least, you probably wont lose much. This is why: if your lean mass is 95 lbs right now (133 lbs at 28% body fat), it is going to be very difficult for you to lose body fat and avoid gaining muscle because your muscle mass is already quite low (mine is 95 lbs and I am 6 inches shorter than you, and a size 0 US). With 135 pounds being the weight recommended for a small-framed 5'11" female. If you wanted to weigh, say, 130 lbs but you want to be leaner...perhaps 19% body fat, your new lean mass would be about 105 lbs. You would look smaller but you would have gained muscle and your weight will stay very close to what it is already.

I hope that made sense - sorry it was so long!!

FatSyrup

I actually think 800-1000 calories is enough. Maybe for your height is a bit low... since you are supper tall. Think about it... most Asian girls in Asia are skinny like chop stick but very healthy. ( even they are 5'6'' ) That is because the size of the dish is much smaller and they are too busy to eat. So, the calorie they take everyday is very low. WTH do I know that? Because when my college friends come to USA to visit me, I notice how little they can eat and they are not even trying to lose weight that time.

psuLemon

I actually think 800-1000 calories is enough. Maybe for your height is a bit low... since you are supper tall. Think about it... most Asian girls in Asia are skinny like chop stick but very healthy. ( even they are 5'6'' ) That is because the size of the dish is much smaller and they are too busy to eat. So, the calorie they take everyday is very low. WTH do I know that? Because when my college friends come to USA to visit me, I notice how little they can eat and they are not even trying to lose weight that time.

Just because your friends do something doesnt make it right. 800-1000 calories isnt enough to feed a metabolism. Its rather plain and simple. I have helped well over 200+ people and all eat over 1600 calories and 90% of them are closer to 2000 calories with continuous weight and fat loss.

psuLemon

Ps- the national institute of health has already evaluated what a body needs and for women its a minimum of 1200.