Goal Weight but Still Fat.. What now?

aberc
aberc Posts: 98
in Health and Weight Loss
Okay, this deadline isn't life-or-death, but I would really like to be able to wear a bathing suit in total confidence. Im going on a trip to the Virgin Islands in August so I want to lose this last body fat by around ** July 25th **

I'm 5'4" and currently around 128-130 lbs depending on what scale I step on and what time of day it is.. I eat around 1300-1500 calories a day depending, averaging around 1450 per week.. TDEE was around 1800-1900 calories..
I strength train three days a week and have been doing heavy weights for about a month now. I've seen some progress, but not in the areas I'd like obviously lol.
I do cardio three days a week as well. I just started HIIT workouts a few weeks ago (15 min of light jog for 50 seconds, sprint for 10) with a 5 minute warm up and cool down..

Im pretty steadily losing about 0.5 to 1 lb a week for the past 4 weeks after being at a plateau, so I know I'm doing it right.

A healthy weight range for my height is around 118-135 I believe, so Im good there. But I feel as though I still need to lose at least 20 lbs because of how fat my stomach still looks.

I need recommendations, in order to lose about 10% of body fat by July 25th, what should I do? I know I need to be patient, but Im not sure what the most effective way to go about losing this body fat..

Should I do more cardio?
What should my macro ratios be?
Should I bulk up this month and then cut until the trip?

Replies

  • thisismeraw
    thisismeraw Posts: 1,264 Member
    Best way to lower your body fat more would be to eat at slightly above maintance and lift HEAVY weights. Build some muscle. More muscle means a smaller body even if the scale doesn't agree.
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Lose more. Lift more.

    What program are you on?
  • RunWinterGarden
    RunWinterGarden Posts: 428 Member
    Honestly, you are already doing everything right, who cares about the July deadline? At 5'4" and around 130 you are great already. No need to try anything rash to speed up the 1/2 to 1 pound per week loss, let that happen for the next 12 weeks and you'll be fine in time for your trip.
  • Warchortle
    Warchortle Posts: 2,197 Member
    Just keep what you're doing. Eventually you'll stop losing weight and just noticing a lot more tone over time... eventually you be posting "THE SCALE HASN'T MOVED, BUT I LOST X INCHES OFF MY Y!"
  • NobodyInParticular
    NobodyInParticular Posts: 352 Member
    Lose more. Lift more.

    What program are you on?

    Bam
  • twinketta
    twinketta Posts: 2,130 Member
    I think you weight to height ratio sounds great as it is.

    Keep up with the exercise IMO that sounds like the area to concentrate on.

    Try hasfit.com to get some good routines to follow
  • PeteWhoLikesToRunAlot
    PeteWhoLikesToRunAlot Posts: 596 Member
    First of all - congrats, great job. At this point, you should look to decrease body fat. I'd recommend working on building muscle, which will burn off that body fat, and adjusting your diet specifically to increase protein. I'm working on this myself. best of luck!
  • eep223
    eep223 Posts: 624 Member
    Maybe you should work on abdominal toning. I know everyone's different, but I felt downright skinny when I weighed what you do (I am the same height). When I was much heavier, but still had a toned tummy (from yoga and pilates), I still felt pretty great! I've now put on quite a bit of weight and a belly. Not good. I know it is true that you can't pick where you shed the pounds from, but since you are within the zone for your height, maybe it would do you some good to focus on more ab work. Could give you the little extra boost you need!
  • NovemberJune
    NovemberJune Posts: 2,525 Member
    Lose more. Lift more.

    What program are you on?

    Bam

    I agree with them. And I'm pretty much in the same situation. I weight 133 and I'm 5'4". My BF % is 24.7 & and I don't think I'm fat but I definitely want to drop my BF%! My goal is to drop 3 lbs of fat (and 1 or less lb of LBM) to get my BF% to 23% (or lower) by first day of summer. 3 lbs happens to be about 10% of my body fat since I have about 30 lbs of fat but I'm not sure that's what you meant by drop 10% of your body fat. :wink: Not sure if I will continue to cut from there, or go on maintenance for a while (again). Eventually I may do a bulk to try to gain muscle if I feel like I'd like more once some of the fat is gone ... Good luck! :smile:
  • fluffykitsune
    fluffykitsune Posts: 236 Member
    Push ups! and I think up your cals to 1600. You don't build muscle by lifting heavy and eating at a deficit! you need to feed your muscles. It is also still possible that water is being retained in your fat cells, and it can take awhile for them to woosh out of there. Make sure you're drinking lots of water and don't worry about it!
  • Ilovevwgolf
    Ilovevwgolf Posts: 564 Member
    I am 5'4" too and looking at the BMI weight chart 130lbs is slap bang in the middle of the ideal weight area and for me personally I am happy at that. I have never done weight training ever but I do a lot of indoor rowing which really tone my body up and I am much more confident now in my 2 piece. If I were to lose anymore weight I would say no more than 5 lbs because even at 131lbs I feel skinny already.
  • lithezebra
    lithezebra Posts: 3,670 Member
    Honestly, you are already doing everything right, who cares about the July deadline? At 5'4" and around 130 you are great already. No need to try anything rash to speed up the 1/2 to 1 pound per week loss, let that happen for the next 12 weeks and you'll be fine in time for your trip.

    I agree with this completely. You've done a great job. Your body is doing a great job. If you still want to lose more weight, stick with the process that has been working for you. Sure, if you want to lift more, and you are physically ready to lift more, go ahead.
  • Griffin220x
    Griffin220x Posts: 399
    recomp or lose more fat.
  • NovemberJune
    NovemberJune Posts: 2,525 Member
    Honestly, you are already doing everything right, who cares about the July deadline? At 5'4" and around 130 you are great already. No need to try anything rash to speed up the 1/2 to 1 pound per week loss, let that happen for the next 12 weeks and you'll be fine in time for your trip.

    I agree with this completely. You've done a great job. Your body is doing a great job. If you still want to lose more weight, stick with the process that has been working for you. Sure, if you want to lift more, and you are physically ready to lift more, go ahead.

    Yea I suppose by the "lift more" I was thinking "continue lifting" :smile:

    I wouldn't go on a bulk for just a month, your muscle gains wouldn't be great enough to make it worth it imo. I just saw that part at the bottom of the OP :happy:
  • Jonesie1984
    Jonesie1984 Posts: 612 Member
    keep lifting, challenge yourself, I'm not sure what your macro breakdown is but you may want to modify it. It doesn't sound like you really have a "weight loss" goal anymore but a body composition goal. Lifting will help you meet those goals (see my pics) I haven't lost many pounds but total recomp of my physique. Best of luck to you.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Body comp work takes time and patience. Also, what kind of strength training program are you using?
  • kbauman09
    kbauman09 Posts: 40 Member
    I agree with just about everyone posting here. You need to make sure that you're eating high quality food, not just eating a certain number of calories. Lifting weights while eating high quality protein within a half hour of ending the workout will help you build muscle. Good luck! For abs, try planks---they work!
  • lithezebra
    lithezebra Posts: 3,670 Member
    Rather than eating more, if you're into gaining muscle, I would look into lean gaining. Even among bodybuilders, not everyone bulks to gain muscle.
  • kbauman09
    kbauman09 Posts: 40 Member
    I agree with just about everyone posting here. You need to make sure that you're eating high quality food, not just eating a certain number of calories. Lifting weights while eating high quality protein within a half hour of ending the workout will help you build muscle. Good luck! For abs, try planks---they work!
  • aberc
    aberc Posts: 98
    Thanks for all the replies, guys!

    From the bulk of everyone's answers, I should just keep doing what Im doing, or possibly focus on lifting more.

    I measured myself and plugged it into the Body Fat calculator on fat2fitradio.com and it said my BF was 28%. I would like to be at around 20% so that's why I mentioned 10% body fat loss..

    Im not on any sort of program right now.

    But just to clarify, what exactly does it mean when one says "lift more"? Do I lift heavier weights, do more reps, or just lift more often than I do cardio?
  • lithezebra
    lithezebra Posts: 3,670 Member
    Thanks for all the replies, guys!

    From the bulk of everyone's answers, I should just keep doing what Im doing, or possibly focus on lifting more.

    I measured myself and plugged it into the Body Fat calculator on fat2fitradio.com and it said my BF was 28%. I would like to be at around 20% so that's why I mentioned 10% body fat loss..

    Im not on any sort of program right now.

    But just to clarify, what exactly does it mean when one says "lift more"? Do I lift heavier weights, do more reps, or just lift more often than I do cardio?

    From what I've read, lifting more often doesn't translate into gaining more muscle or strength. If you want more muscle, generally you would increase your weight, possibly decrease your reps, and make sure you have at least two days of rest before you work those muscle groups again.
  • NovemberJune
    NovemberJune Posts: 2,525 Member
    Thanks for all the replies, guys!

    From the bulk of everyone's answers, I should just keep doing what Im doing, or possibly focus on lifting more.

    I measured myself and plugged it into the Body Fat calculator on fat2fitradio.com and it said my BF was 28%. I would like to be at around 20% so that's why I mentioned 10% body fat loss..

    Im not on any sort of program right now.

    But just to clarify, what exactly does it mean when one says "lift more"? Do I lift heavier weights, do more reps, or just lift more often than I do cardio?

    From what I've read, lifting more often doesn't translate into gaining more muscle or strength. If you want more muscle, generally you would increase your weight, possibly decrease your reps, and make sure you have at least two days of rest before you work those muscle groups again.

    I agree, only I'd say 1-2 days of rest between. What's important is that you're progressing. I think it helps to do a program in the beginning. Like strong lifts 5x5, starting strength, or new rules of lifting for women. There are some good posts on here about programs like those :)
    I started with strong lifts and there's a group on here for women doing that program. Sorry I'm mobile or I'd link ....

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