Switching from Weight Loss to Body Fat % loss

redwulf

Over the last 5 months or so I have slimmed down from 18st (252lb) to 15st (210lb) though regular exercise and eating at a calorie deficit. I eat around 1600 Kcal + 70% of exercise calories.

My target is to hit the 13-15% body fat range, I am currently in 20-23% range and eat 1g protein per lb of lean weight every day and let fat and carbs take care of themselves to maintain muscle mass as I lose weight.

My workout has been changed to combination of HiiT Running/Rowing and weight training to focus on shredding fat and maintain/ build muscle but I am conscious that I am not building muscle while I am eating at a calorie deficit

When do I increase my calorie intake and focus on building muscle and destroying fat though exercise and healthy eating?

snowbike

Its generally agreed and backed with good science, that it is difficult to impossible to build muscle when on a calorie deficit.

My advise is to keep doing what you are doing until you hit your desired BF%. Get some calipers and keep a record.
Calipers are good as you start to get a feel of where fat is lost/gained around your body.
You should know when your at around 13-15% as you should start to see the upper and maybe middle abs.

charliehefferon

BUMP

Dave198lbs

Its generally agreed and backed with good science, that it is difficult to impossible to build muscle when on a calorie deficit.

My advise is to keep doing what you are doing until you hit your desired BF%. Get some calipers and keep a record.
Calipers are good as you start to get a feel of where fat is lost/gained around your body.
You should know when your at around 13-15% as you should start to see the upper and maybe middle abs.

this

as you get below 20% BF heading towards abville, things get tougher and slower.

PATIENCE is mandatory along with diligence

Chadomaniac

i went from 160 - 172 and dropped an inch off my stomach . measurements are much greater than body weight