How can I lose this stubborn Body Fat?

trialstyle

Guys,
I’ve lost 26lbs and I’m at a comfortable weight (167lbs @ 5’10”) and my estimated body fat is ~20% (based on my super accurate digital bathroom scale:laugh: ).
I’m currently doing a HIIT cardio class that uses weights, body weight exercise and cardio stuff twice a week.
I’m seeing some results, but this stubborn body fat has got to go!!! My goal is to get around 10% by August (or sooner) I think I can do this but need some help – probably in the macros/ diet area?
I have my food diary public so anyone can see and comment.

Hendrix7

Are you asking how to reduce overall body fat % or are you asking about particular areas that seem to be more stubborn than others?.........because there is no point even thinking about that until you are leaner.

might want to read this first

http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake

heybales

Guys,
I’ve lost 26lbs and I’m at a comfortable weight (167lbs @ 5’10”) and my estimated body fat is ~20% (based on my super accurate digital bathroom scale:laugh: ).
I’m currently doing a HIIT cardio class that uses weights, body weight exercise and cardio stuff twice a week.
I’m seeing some results, but this stubborn body fat has got to go!!! My goal is to get around 10% by August (or sooner) I think I can do this but need some help – probably in the macros/ diet area?
I have my food diary public so anyone can see and comment.

So more body recomp then. That isn't going to be by diet nearly as much as exercise. Diet will help or hinder it though.

Lift heavy with compound lifts, biggest muscles first, and eat at maintenance.
Make sure your cardio supports the lifting focus, doesn't hinder it. You always want fresh non-tired muscles for lifting, and enough rest for full repair improvements.
You'll be able to trade fat for LBM slowly, perhaps a lb every 5 weeks. If new to lifting, some of that increased LBM may even be muscle, but even if not, it'll increase metabolism. That will help out in long run too.
When you get to point of no more increases in performance, then you'll have to decide direction - maintain performance and eat at maintenance, or increase performance by increasing muscle and eating in surplus.

Hendrix7

^^
I would be pretty surprised if someone could 're-comp' from 20% to 10% bf, especially in 5 months.

Need to run a deficit IMO.

heybales

^^
I would be pretty surprised if someone could 're-comp' from 20% to 10% bf, especially in 5 months.

Need to run a deficit IMO.

True, 7 lbs off would change those figures enough depending on why 10% BF is needed.

What, 250 deficit to keep it realistic, get it done ahead of time, and leave enough time for recomping what's left?

Or is there enough time for bulk/cut cycle in there if you drop the 7 lbs faster?

SideSteel

Guys,
I’ve lost 26lbs and I’m at a comfortable weight (167lbs @ 5’10”) and my estimated body fat is ~20% (based on my super accurate digital bathroom scale:laugh: ).
I’m currently doing a HIIT cardio class that uses weights, body weight exercise and cardio stuff twice a week.
I’m seeing some results, but this stubborn body fat has got to go!!! My goal is to get around 10% by August (or sooner) I think I can do this but need some help – probably in the macros/ diet area?
I have my food diary public so anyone can see and comment.

Depending on your situation and your physique goals, you might not be in a position to cut straight to 10% and end up liking the result (depends on how much LBM you have and what you expect the end product to look like when you're done).

Given your stats I would suggest you keep eating at a moderate deficit (20% under TDEE) and monitor progress. I'd keep an eye on things as you lean out -- might not want to cut straight to 10.

MinimalistShoeAddict

Although I did not measure my bodyfat percentage at the time, my stats last summer were similar to where you are now. My goal was also about 10% body fat, Unfortunately I had to cut further than I expected to approach 10% bodyfat.

The reason for this is that my cut was done primarily with cardio (mainly running) and diet alone. As a result I lost more lean body mass (muscle) along with fat, than I needed to. Right now I am doing a lot of strength training in an attempt to gain muscle. In retrospect I would have been better off starting weight lifting last summer as I would have preserved more muscle mass during my cut.

For these reasons and as someone who had very similar height/weight stats when I joined MFP, I completely agree with the above posters that strength training should be a big focus for you as you continue to eat at a deficit.

Good luck!

trialstyle

Looks like I'll focus on lifting heavy and stop worrying so much on the 10% bf. It's just a personal goal I have - I don't want to end up looking skinny!
Thanks for all the replies!

SideSteel

Locking as this appears resolved. PM me or Sara if you'd like this unlocked to add more commentary or questions.

Also, Great reply Minimalistshoeaddict --- good to hear first hand experience that reinforces the recommendation to lift.