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Skinny fat and nothing works!

zsaoosh
zsaoosh Posts: 402 Member
edited December 2024 in Health and Weight Loss
I went into the bod pod 2 months ago at 140, 5'6.5" and it said that I was 33.7% body fat and my BMR was 1165. I started lifting hard (as heavy as I could 3 times a week 3 sets, 8 reps and going up every week). I slowed down on cardio and I went from eating 1200 cals to 1500-1700 cals a day. Today I walked out of the bod pod at only loosing .2% body fat (3.3 fat and 1.9 muscle or water). I use protein shakes and eat chicken and fish, veggies and fruit. I need to shift gears and focus on getting rid of body fat and mainting muscle since I am still 33.5% body fat. How many cals should I eat when my BMR is 1140 if I want to loose fat and maintain muscle. I will work on gaining muscle again in a few months. I am lost and frustrated so please help!

Replies

  • TeresaC79
    TeresaC79 Posts: 316 Member
    I am almost in the same spot. I'm the same weight and exact same height. My last body pass test was 26% but I was 153 at the time. I look at my body and I am clearly skinny fat. I have a stomach roll still. Albeit smaller, but anyhow.

    Subbing for some kind of answer.
  • waldo56
    waldo56 Posts: 1,861 Member
    You lost 5.2 lbs in about 8 weeks I gather.

    You ate 1500-1700 calories per day, say 1600 avg.

    5.2 lbs is 18200 calories or 325 calories a day.

    You will maintain if you eat in the neighborhood of 1900-2000 calories a day, gain if you eat more than 2000 calories a day.

    Eat 140 g protein a day, strength train heavy regularly, and eat about the same calories you were eating. Strength training and high protein is the best way to protect your muscles as you lose weight.
  • zsaoosh
    zsaoosh Posts: 402 Member
    You lost 5.2 lbs in about 8 weeks I gather.

    You ate 1500-1700 calories per day, say 1600 avg.

    5.2 lbs is 18200 calories or 325 calories a day.

    You will maintain if you eat in the neighborhood of 1900-2000 calories a day, gain if you eat more than 2000 calories a day.

    Eat 140 g protein a day, strength train heavy regularly, and eat about the same calories you were eating. Strength training and high protein is the best way to protect your muscles as you lose weight.
    I love this! Makes since. Thank you so much!
This discussion has been closed.