Feeling lost

TheTrimTim
TheTrimTim Posts: 220 Member
in Motivation and Support
Hi there, I need some help from you guys. I'm beginning to loose direction to my goals and need someone to direct me back to the correct path.

Earlier in the year, I lost around 12 kg (26 lbs) of weight and I'm now at around 68.5 kg (151 lbs). I'm pretty comfortable with this weight but don't mind going up or down a little. I have a goal to reduce my body fat level and gain definition and gain some muscle along the way (aiming for some type of six pack).

I think I've been doing pretty well but recently my progress hasn't been as quick as I had hoped.

I think the main thing that has upset me is that I used one of these body fat % machines at the gym. At the end of September, it showed around 12% of BF%, then at the start of Nov it went up to 13% and then the other day it was showing 14%, during which time I'd lost around 0.7 kg of weight. Assuming this machine is measuring right, it's obviously going in the wrong direction. I have been measuring my waist and it was reduced slightly during this time.

The problem is as I research what I should be doing, I always hear different things. Some people say I should do cardio, others say I shouldn't do any. Some people say I should be going light weights with more reps, others say I should lift heavy. Even food information I'm seeing is different. Some suggest "lean gains" type diets whereby you have 16 hours of fasting with 8 hours of feeding, but others says I should each all day, many meals. I'm hearing that I should eat carbs in the morning so I have energy for the day, but others say I should eat them at night. Some people say I should cut all fat our of my diet, where others say that fat in nuts (almonds and brazil nuts) are good to have when trying to loose fat. Others are telling me to reduce calories and eat in a deficit whilst some are telling me to eat more.

At the moment, I'm generally eating around 40% protein, 30% carbs, 30% fat (with virtually all of the fat comes from ham/bacon, steak or nuts). My diary and profile is publicly open.

As you can see, I'm a bit lost in direction and would love to get some feedback on how I should progress. I am keen and motivated to reach my goals, I just don't know what to do.

Thanks in advance for your supportive advice.

Replies

  • SMarie10
    SMarie10 Posts: 956 Member
    You have a dilemma. IMO you are looking at way too many sources for advice and not picking and sticking something that works for you. I'm all for experimenting with new strength and weight loss ideas, but think you would be better served to try one thing for say 3-4 weeks and see what results you get. You're going to find all sorts of contrary advice - which MFP usually provides. Anything that seems too extreme or stupid probably won't work. I like the basics - and found some good advice in the NROLFW - you might pick up a copy of the new rules of lifting or a reputable source and try sticking with it. Don't get bogged down in trying every new fad or food choice, and accept that it may take time to reach your goal. No overnight results.
  • TheTrimTim
    TheTrimTim Posts: 220 Member
    I suppose. I know everyone is different but it's always helpful to get some plain direction.
  • prokomds
    prokomds Posts: 318 Member
    You have too many opinions and you come here looking for more? ;)

    I don't know, I see a couple things from what you wrote. One, your weight is already kind of at the low end for a guy? I wouldn't really be concerned with losing any more

    Two, those body fat machines are notoriously unreliable. I'd pay much more attention to your measurements (and what the hell, while you're at it, maybe stop weighing yourself? If you see yourself looking more awesome as time passes, who cares about the meaningless number of your weight)

    Three, if you want to gain muscle, you have to be eating above your maintenance. Your body needs the building blocks to add new growth, and that's pretty much impossible if you're not eating enough. The downside to that is that it's also very hard to add muscle without also adding back a bit of fat. I think that's why you see people going through cycles of bulking (gaining muscle and a little fat) and cutting (losing fat and a little muscle). It's a process

    Basically, if your waistline is still going in the right direction, and you're getting stronger, I'd just keep at it. Eat enough, lift heavy, and give it time. Any advice on here that seems extreme tends to be way wrong (in my opinion). Good luck!
  • prokomds
    prokomds Posts: 318 Member
    Oh, and I would add that I think a small amount of cardio is good for anybody, especially HIIT-type stuff, but excessive cardio seems kind of pointless? I also think the lighter weights/more reps idea is BS. And I think how you spread out your calories over the day is mostly a preference - do what keeps you happy. I'd be miserable doing IF, but eating 5+ times a day sounds so tedious? Call me old-fashioned, but 3 meals a day has kept me moving towards my goals
  • TheTrimTim
    TheTrimTim Posts: 220 Member
    Thanks, you are right, I think I'll stick with measuring things that I can see!
  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    what kind of machine is testing your body fat?

    IF it is accurate and is fluctuating 1-2%, that is normal and at 12-13% BF, you are lean.

    from the last few days, you are eating plenty of food and it appears you are in a caloric surplus lately.

    what is your weight lifting routine?

    what exactly is your goal? hard body? lower body weight? lower BF%?

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