NEAT calories, skinny fat

anemoneprose
anemoneprose Posts: 1,805 Member
in Health and Weight Loss
My NEAT has significantly dropped due to chronic pain after an overuse injury. I probably move around 75% less than I used to. I just started back up with exercise, which is very modified.

I have not gained any appreciable weight on the scale (4 lbs), but have definitely lost muscle and gained fat. 5'7, 129 lbs, but bf is really high, going to guess close to 28% or more. Measurements have gone up all around.

What would be a good strategy from here to deal with body fat?

I don't really want to eat less food, 2000-2300 cals is about where I feel good. I also just started logging calories again after a while away, and it looks like in my time off I must have been averaging 200-300 calories over what my maintenance used to be (with good workouts).

I can lift free weights for upper body, and do certain machine weights for lower. Cardio's very restricted, I now just have swimming with a buoy (don't do it often), rowing machine using one foot, and 'circuit' training with very modified moves. (Can't do more than bodyweight squats; can do RDLs but only with super light dumbbells, like 13 lbs, which is cardio, afaic. Even this makes me a little sore but frig, so does walking, and I have to do a bit of that anyway to get around, so.)

Replies

  • anemoneprose
    anemoneprose Posts: 1,805 Member
    sorry, trying to bump a bit :)

    in case that mess wasn't clear: i'm stuck with very modified activity and want to lose body fat. what parameters would help me achieve that, since the usual options are closed off?
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    You could try intermittent fasting along with what strength training you do ? It worked for me using the leangains 16/8 protocol. And also make sure your protein is over 100 g a day, preferably.
  • anemoneprose
    anemoneprose Posts: 1,805 Member
    Genius! I'll give it a try. Had hoped not to have to*, but you're right, it gets results! Thank you :)

    *not that I'd recently considered it at all, i skimmed Berkman's blog over a year ago and thought 'sounds difficult'! Had forgotten about it altogether. Thanks for the reminder!
  • sati18
    sati18 Posts: 153 Member
    For a cardio excercise thats upper body try standing with legs shoulder width apart, bending knees and punching hard at the air infront of you. it's not running but it is cardio and doesn't use the lower body at all
  • erickirb
    erickirb Posts: 12,294 Member
    TDEE -10% diet, and lift as heavy as you can given your injuries, get adequate protein, and give it time. I would also limit the cardio, unless you need it to increase TDEE to allow you to eat more.
  • Soulman1kj
    Soulman1kj Posts: 1
    Sound like you are on the right track. Just take your time!!! Don't rush it!! It will come just as long as you don't quit.
  • Angelikajohnston
    Angelikajohnston Posts: 39
    This is nice post to update people. A good clean diet with enough quality protein, healthy fats, and good carbs should get you to your goal of a lean belly.
  • anemoneprose
    anemoneprose Posts: 1,805 Member
    Thanks for the kind tips, all :)
  • dietstokes
    dietstokes Posts: 216 Member
    Just take into account that while you don't want to eat less, that because your NEAT has decreased, your overall daily burn has decreased, which means that at 2000-2300, you may be eating at a surplus. Completely recalculate your needs, don't use your old numbers. And then yeah, follow the advice on TDEE-10-20% and lift heavy when able. I know the position you're in and it sucks. Keep at it! Good luck :)
  • anemoneprose
    anemoneprose Posts: 1,805 Member
    Just take into account that while you don't want to eat less, that because your NEAT has decreased, your overall daily burn has decreased, which means that at 2000-2300, you may be eating at a surplus. Completely recalculate your needs, don't use your old numbers. And then yeah, follow the advice on TDEE-10-20% and lift heavy when able. I know the position you're in and it sucks. Keep at it! Good luck :)

    Aw, thanks :) You're 100% right - I think I was looking for a way out of having to eat less, lol! Man.

    If my current activity level is negligible (couch potato level, other than 4x30 mins of what probably counts as light to moderate exercise), Scooby gives me:

    For 'desk job with little to no exercise': 1620 for MAINTENANCE and 1458 for loss, at a 10% rate. %^&^*&^%*&^%*&^$ yeah not happening

    For 1-3 hrs light exercise: 1856 for maintenance and 1670 for loss @ 10%. This feels less maddening. I can try to live on something like 1800 for a while, which will still be a drop, and see how it goes.

    Thanks for your (completely logical!) help!

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