Lower Body Fat %

KevinMassine
KevinMassine Posts: 54
in Health and Weight Loss
Not fat but not skinny, some call it the skinny fat. Currently been trying to lower body fat % with no real results ! ... tips and helpful advice would be great.

Current info
39yrs old male At about 177 - 178 lbs
Current calorie intake is 2100 (40 protien / 40 carb / 20 fat)

Aproximatly 3 hours cardio a week
Aproximatly 3 hours weight training a week.

Thanks

Replies

  • KevinMassine
    KevinMassine Posts: 54
    Height is 5'11" - that helps
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    less cardio, 20-30 minutes of HIIT not an hour of steady state, and make sure you have a good full body strength training programme and are upping your weights as and when you can.
  • bsmithmia
    bsmithmia Posts: 41 Member
    Here are some thoughts...you should open your diary so people can see how you have been eating. How long have you been doing this without results? Are you losing any weight? It could be that you are losing inches and replacing the fat with muscle so the scale isn't giving you the real picture.

    Did you take measurements before you started training? Do you use a HR monitor or do you just use the MFP guesstimator? A couple of questions come to mind...intensity working out? Are you logging everything you eat including alcohol? Do you use a food scale to get accurate portions logged?

    The two most important pieces of equipment (other that gym stuff) has been the HRM and the food scale. I found I was underestimating portion size regularly.
  • Mikemax125
    Mikemax125 Posts: 108
    Here are some thoughts...you should open your diary so people can see how you have been eating. How long have you been doing this without results? Are you losing any weight? It could be that you are losing inches and replacing the fat with muscle so the scale isn't giving you the real picture.

    Did you take measurements before you started training? Do you use a HR monitor or do you just use the MFP guesstimator? A couple of questions come to mind...intensity working out? Are you logging everything you eat including alcohol? Do you use a food scale to get accurate portions logged?

    The two most important pieces of equipment (other that gym stuff) has been the HRM and the food scale. I found I was underestimating portion size regularly.
    Very good questions! There should be no reason you aren't dropping body fat if your diet and training is looking like that. You could try to switch up the workout routine like someone up there said more HIIT workouts. Im not a doctor but at your age maybe you could get your Testosterone levels checked. Your 3 best friends right now for dropping the fat should be a food scale, myfitnesspal app, Heart rate monitor with chest band. You could also try changing macro to 50% p 30%carbs 20% fat
  • Live4theLift
    Live4theLift Posts: 329
    The way to cure skinny fat is heavy weight training. Build muscle mass in other words.

    If you just wanna lose bf then eat your weight in protein AND do weight training, not heavy lifting but enough to give you a workout. All this while still eating at a defecit. The protein and lifting will minimize muscle loss while the defecit will help with the fat.
  • darkangeljanie
    darkangeljanie Posts: 43
    Check out bodybuilding.com, lots of useful information, tips, programs for people like yourself trying to gain muscle. Great support network there too and you will get some great advice.

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