Lowering Body Fat % maintaining weight?

maerieanne

Hey there, I've been a long time lurker, most of my doubts have already being posted, but I didn't find anything about this one, so here it goes:

Right now I'm 5'3 and 112lbs (161cm and 51kg) at a 20.75% body fat aprox. I've been going to the gym for about 6 months, and my weight has been steady (I'm assuming noob gains along with losing fat).

I'm cutting because I want to lower my body fat, I used to eat 1200 cal but I upped it to 1450 (TDEE 2000)

The thing is, I want to lower my BF% to 15 but I don't want to lose any more weight, calculating it's losing around 5lbs (2.3kg) of fat and obviously packing it up in muscle.

I know that it's not too much but is it possible? Or do I have to bulk up a little to get that amout of muscle and then cut again? Also, if I keep eating as I am right now around how long would that take in either case?

phildawson75

It may be possible, but the big question is why have you picked 15%?

How has your current 20.75% been calculated ? Website, scales, calipers, bod pod etc

Considering the minimum ideal BF is around 7-8% for men and 20-21% for women you would appear to be close to that if your current % is accurate. Are you doing this for a competition, sport or just to look good ?

Iv personally found you don't need to cut your calories too much to lose, just by eating healthy and making the right choices. I aim for 45 carb / 20 fat / 35 protein. My TDEE is 1900 and I've found 1600 cals works for me. I lost ~2st at 1200. Iv gone from 16% to 15% recently so far whilst keeping 140lbs. My aim is to stop when I have defined abs and look ace, I'm guessing its between 9-12% for my body but I'm in no rush.

mockchoc

Interested in any replies as I'd like to drop bodyfat but almost no more weight.. bump!

maerieanne

It may be possible, but the big question is why have you picked 15%?

How has your current 20.75% been calculated ? Website, scales, calipers, bod pod etc

Considering the minimum ideal BF is around 7-8% for men and 20-21% for women you would appear to be close to that if your current % is accurate. Are you doing this for a competition, sport or just to look good ?

Iv personally found you don't need to cut your calories too much to lose, just by eating healthy and making the right choices. I aim for 45 carb / 20 fat / 35 protein. My TDEE is 1900 and I've found 1600 cals works for me. I lost ~2st at 1200. Iv gone from 16% to 15% recently so far whilst keeping 140lbs. My aim is to stop when I have defined abs and look ace, I'm guessing its between 9-12% for my body but I'm in no rush.

First of all thanks for answering

I calculated my BF 2 ways, by meaursing my hips, waist, wrist, forearm, neck, weight and height and by an electronic calculator in an elliptical machine, they both gave around the same result.

I want to have defined abs aswell, but also I'm pretty fluffy, even my muscles are soft, I want 15% because what I been reading for women to have visible abs your BF has to be below 17% BF, I even saw some parts where it said 10%, but I think that is waaaay too low, obviouslly I will stop if I get them before or feel sick.

For the estimate time, I'm in no rush either, but I'm a pretty square person and like to meaurse everything hehe

I'm aiming for 40 carb / 25 fat / 35 potein and I'm pretty comfortable eating 1450cal daily, sometimes I'm too full to even finish that.

So for what I read it, at least in your case it can be achieved, right? Any suggestions?

martintanz

My understanding is, 15% is almost impossibly lean for women. You might get there, but also might find it hard to maintain. Here is a link to an article on the subject. http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

slrrese

I agree with the others that your goal is very lean. That being said- it is possible to maintain weight while gaining muscle (or I would like to think so because I would like to think that I am doing it). Three months ago I hit my goal weight of 140. I am 5'5' and for several reasons I have picked this weight as where I want to be- but I have continued to both do cardio and weight lifting, 5-6 days a week. I feel stronger and have lost another inch from my waist since then as well as reduced my body fat %. It is a V E R Y slow process and takes a lot of patience and dedication to do.

maerieanne

I know it's hard but I like to set my goals real high so during the time I hit my goal thinking I still need more time... pretty weird huh? :P
I know BF it's just a number but i want to set a goal because if I don't I'll never take it seriously
Almost imposible but doable so that's why I'm aiming there hehe

I know it's a reaaaal slow process but I just wanted to get an idea if it could be achieved so I didn't get stucked where I am and lose time

HMVOL7409

I have my BF measured via Bod Pod (one of the most accurate ways) and in June I was 17% at 112 lbs. A few weeks ago I had it remeasured after my marathon to see where I stood for the winter and I was the same weight and 14%; so yes it is possible. However I lift heavy and eat my TDEE of about 2000+ calories a day and have since June and my LBM went up so I did add muscle. Also how you will appear at a certain BF is very individual.