lowering body fat percentage
Replies
-
2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me
Something to take into consideration is that these calculators give you ball park figures. Not everyone's body and metabolism is the same! So you may need to tweak your calories slightly.
As far as your training, the body is clever and over time becomes adapts to the type of training you are performing unless you mix it up and keep it guessing!
The key for you would to be to drop the amount of running you are doing and incorporate some type of resistance/ strength training in to your routine. Not only will you get the benefit of confusing your body into burning more calories by doing something new but the calories burnt from resistance training can be double that earned from cardio alone. Initially, whilst performing the cardio (running) you do burn a lot of calaories, more so than whilist performing strength training, However, it's the calories that are continually being burned after the weight training has finished, when your body is trying to repair all the broken down muscle tissue for the hours and hours after that you are going to burn more calories than you would form cardio.
i was weightlifting 5 to 6 days a week for a while, but recently i stopped do to lack of progress.
Why don't you just stop focusing on weight loss now since you plateaued, it's lack of progress too. Just pointing out... you're not doing this for "progress" you're doing this for you...To live a better life, progress or not, who cares.. keep going.
Don't stop lifting.... ever.... unless you have to for medical reasons. Set up your calories correctly, if you know your body fat use this guide i wrote, it's the most accurate method i am of aware of right now.
http://www.myfitnesspal.com/topics/show/975707-fat-loss-tactics-guide
the basic is if you don't know your body fat, the advance method is for people who know their body fat. a good indicator is this:
I like this referrence! Will help with a goal for my boyfriend
He knows the "look" he wants but didn't know where to maintain at lol I think he'll stick with the 10-12%... this is awesome 0 -
2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me
Disregard calculators, acquire your metabolic rate. If you're doing all that for sure and have plateaued it's time to readjust. Calculators are estimates. Also, breaks, and or refeeds work wonders.0 -
2500 seems kinda high if you're trying to lose weight... otherwise, strength training/weight lifting will make you gain muscle.
I thought so too, but that's what scoobys calorie calculator told me
Disregard calculators, acquire your metabolic rate. If you're doing all that for sure and have plateaued it's time to readjust. Calculators are estimates. Also, breaks, and or refeeds work wonders.
i checked on refeeds apparently a person of my bf% shouldn't do a refeed they say.0 -
If I lifted 5-6 days a week, I doubt I'd see much progress. My muscles would always be trying to recover and wouldn't,t have time to ever recover before I asked more of them. And I'd probably end up in a crumbled heap. LOL. My body needs a lot of extra recovery time.
Maybe you are a bit "All or Nothing"
6 days a week.. Or none at all ?
Maybe just do 3-4 days a week for awhile.
And get enough protein to not lose muscle mass.
I guess you could say i'm all or nothing. i don't know what to do on "rest" days, i feel l need to working out on those days
Go for a hike or bike ride.... Play basketball or go swimming. Let your workout on rest days just be ' fun activity'
I have to add protein powder to hit my protein macros (or Quest Bars). My goal for protein is 130/day.
I eat a lot of protein (powders, bars, lean meat) I just find that i can't hit the protein macro and still hit the rest. Also, i thought rest days were supposed to be for rest. what your alluding to is active recovery0 -
Disregard calculators, acquire your metabolic rate. If you're doing all that for sure and have plateaued it's time to readjust. Calculators are estimates. Also, breaks, and or refeeds work wonders.
i checked on refeeds apparently a person of my bf% shouldn't do a refeed they say.
you used to lift. now you don't.. So, you have taken a break from lifting, so maybe time to get back to it, with a different routine.0 -
Disregard calculators, acquire your metabolic rate. If you're doing all that for sure and have plateaued it's time to readjust. Calculators are estimates. Also, breaks, and or refeeds work wonders.
i checked on refeeds apparently a person of my bf% shouldn't do a refeed they say.
you used to lift. now you don't.. So, you have taken a break from lifting, so maybe time to get back to it, with a different routine.
I stopped a few days ago after months of not seeing progress0 -
I stopped a few days ago after months of not seeing progress
Then take another week for your break then get back to lifting, but use a different method since you weren't satisfied with the previous lifting routine.
There have been lots of good idea and informational links provided on this thread. Spend the next week of your lifting break by researching all of it and coming up with a new plan.
"No More Excuses"0 -
who cares about the protein macro? just eat your calories.
Because... To build muscle you need protein. Your theories about nutrition and protein needs have been debunked over and over on these threads.0 -
If I lifted 5-6 days a week, I doubt I'd see much progress. My muscles would always be trying to recover and wouldn't,t have time to ever recover before I asked more of them. And I'd probably end up in a crumbled heap. LOL. My body needs a lot of extra recovery time.
Maybe you are a bit "All or Nothing"
6 days a week.. Or none at all ?
Maybe just do 3-4 days a week for awhile.
And get enough protein to not lose muscle mass.
I guess you could say i'm all or nothing. i don't know what to do on "rest" days, i feel l need to working out on those days
Go for a hike or bike ride.... Play basketball or go swimming. Let your workout on rest days just be ' fun activity'
I have to add protein powder to hit my protein macros (or Quest Bars). My goal for protein is 130/day.
I eat a lot of protein (powders, bars, lean meat) I just find that i can't hit the protein macro and still hit the rest. Also, i thought rest days were supposed to be for rest. what your alluding to is active recovery
who cares about the protein macro? just eat your calories.
seriously......0 -
thekyleo,
Do you know who dan duchaine is? He used to be a steroid guru where a lot of the top people in bodybuilding would go to him asking for advice. In his book he mentioned how some people are, some of the champions are...
Dan: Have you been doing what i told you?
Champ: No, i have been doing soething else, does it make more sense if i do something else?
dan: No, it doesn't
champ: but it works this way and blah blah blah
dan: no, it doesn't work that way
champ: but I have been doing slight differenty, is that okay?
dan : no...
champ: but I have also been taking this stuff too... would that work?
dan: no
the "champ" is looking for his methods to be justified by someone else. Everyone here has been giving you advice, some better than others, but you dodge EVERYTHING... lie you're looking for some type of justification for doing what you're doing.
i haven't been dodging anything, i have been responding to people's comments, they may seem out of order due to when they are posted.0 -
In for the **** storm.0
-
How have they been debunked since I am eating lower protein and building my LBM???
How do you know you're building LBM? Because youre using some inaccurate method to determine your LBM gain?0 -
If I lifted 5-6 days a week, I doubt I'd see much progress. My muscles would always be trying to recover and wouldn't,t have time to ever recover before I asked more of them. And I'd probably end up in a crumbled heap. LOL. My body needs a lot of extra recovery time.
Maybe you are a bit "All or Nothing"
6 days a week.. Or none at all ?
Maybe just do 3-4 days a week for awhile.
And get enough protein to not lose muscle mass.
I guess you could say i'm all or nothing. i don't know what to do on "rest" days, i feel l need to working out on those days
Go for a hike or bike ride.... Play basketball or go swimming. Let your workout on rest days just be ' fun activity'
I have to add protein powder to hit my protein macros (or Quest Bars). My goal for protein is 130/day.
I eat a lot of protein (powders, bars, lean meat) I just find that i can't hit the protein macro and still hit the rest. Also, i thought rest days were supposed to be for rest. what your alluding to is active recovery
who cares about the protein macro? just eat your calories.
seriously......
Yes seriously... think about this.
1. how long have you been around with out worrying about protein?
2. Since you consume a lot of it, you must be huge and growing like a weed, right? How is that going for you?(i know this can come off offensive and insulting, don't take it that way. I am just saying i am pretty sure you're not getting any better results than if your protein was a bit lower).
3. There are many vegans who have a great build who consume on the lower end of protein.
4. When you lift, you use glycogen(carbs), for energy... so where does "protein" fit in to this equation?
5. When you eat do you eat 100% protein, or 100% carbs or 100% fat??? Your diet has protein in naturally... You will get a mix of macro nutrients. You will be fine.
6. The more protein you eat the more protein you burn, the more carbs you eat, the more carbs you burn. Carbs are muscle sparing...
yes, but to build muscle you have to eat 1g of protein per lb of body weight. you would have to eat at least your LMB in protein to preserve it, anything lower and would start to lose muscle mass0 -
How have they been debunked since I am eating lower protein and building my LBM???
How do you know you're building LBM? Because youre using some inaccurate method to determine your LBM gain?
I had a bod pod as told you before. Weight is going up, waist is still the same as well..
How, exactly, does one measure an increase with a single data point?0 -
I didn't read all of the responses, so I may be repeating what someone else has suggested, but I would reduce cardio and increase weight lifting, in particular the 'main' lifts (bench, squats, deadlifts). Increasing muscle mass will raise your metabolic rate. I dropped from 23%bf to 15% after an IT band injury by powerlifting and eating a deficit of 500cal/day.0
-
How have they been debunked since I am eating lower protein and building my LBM???
How do you know you're building LBM? Because youre using some inaccurate method to determine your LBM gain?
I had a bod pod as told you before. Weight is going up, waist is still the same as well..
How, exactly, does one measure an increase with a single data point?
That's 2 data points, weight, and waist circumference. Going to gym, have fun tobias.
No, those are measurements. You have a single data point for LBM (Bod pod).. Since your previous attempts at self-measurement have shown to vastly underestimate your body fat, they can safely be discarded.0 -
Well ill let you two fight this one out.0
-
No, those are measurements. You have a single data point for LBM (Bod pod).. Since your previous attempts at self-measurement have shown to vastly underestimate your body fat, they can safely be discarded.
No that's when i was measuring "body fat" i am not anymore. I am going by inches and pictures (other data points). Just so you're aware.
Well, in epidemiology 101, I learned you need the points at a minimum to see a trend. When you can show three points that are measured in the same manner showing directionality, then you have a trend. Using different methods of data collection isn't necessarily accurate.0 -
well i'm just going to do the 5/3/1 lifting and still running. gonna cosume at least 175 grams of protein a day.0
-
No, those are measurements. You have a single data point for LBM (Bod pod).. Since your previous attempts at self-measurement have shown to vastly underestimate your body fat, they can safely be discarded.
No that's when i was measuring "body fat" i am not anymore. I am going by inches and pictures (other data points). Just so you're aware.
Well, in epidemiology 101, I learned you need the points at a minimum to see a trend. When you can show three points that are measured in the same manner showing directionality, then you have a trend. Using different methods of data collection isn't necessarily accurate.
So you're saying my fat pic til now... is only 2 data points, so I lost no body fat??? Or are you implying i am stupid and i don't know what i am doing? I know you're not saying that, trust me... I know what i am doing.
Try to keep up. . You claimed that you were gaining LBM, which you cannot support, since you only have a single data point (Bod Pod).0 -
No, those are measurements. You have a single data point for LBM (Bod pod).. Since your previous attempts at self-measurement have shown to vastly underestimate your body fat, they can safely be discarded.
No that's when i was measuring "body fat" i am not anymore. I am going by inches and pictures (other data points). Just so you're aware.
Well, in epidemiology 101, I learned you need the points at a minimum to see a trend. When you can show three points that are measured in the same manner showing directionality, then you have a trend. Using different methods of data collection isn't necessarily accurate.
So you're saying my fat pic til now... is only 2 data points, so I lost no body fat??? Or are you implying i am stupid and i don't know what i am doing? I know you're not saying that, trust me... I know what i am doing.
Whoa whoa, slow your roll.
Before you used measurements and pictures. Those are points.
Now you are trying to compare those to your Bodypod. Those can't be used for a comparison.
One BodyPod = 1 data point. If you do it again in 6 months, that will be a second data point.
You have lots of pictures, and have clearly made great progress, but you are making claims regarding bodyfat lowering, and bulking that aren't supported.
Also, if you had lost everything in a healthy way, I would be super impressed. Eating the way you were quite possibly led to the stomach issues that caused you to lose a lot of the weight.0 -
well i'm just going to do the 5/3/1 lifting and still running. gonna cosume at least 175 grams of protein a day.
Add the Big But Boring (BBB) to 5/3/1 and you should build muscle while getting stronger. BBB is killer. Good luck and let us know how it works out.
Tom0 -
And another one bites the dust0
-
well i'm just going to do the 5/3/1 lifting and still running. gonna cosume at least 175 grams of protein a day.
Add the Big But Boring (BBB) to 5/3/1 and you should build muscle while getting stronger. BBB is killer. Good luck and let us know how it works out.
Tom
This ^^^^ Lifting will work and give you results but you have to GRIND. It's not a easy road....it takes time and a damn lot of patience.
In other news....
Perhaps yet ANOTHER thread should be started to continue this protein debate :ohwell:0 -
.0
-
Q: How do you know you're gaining LBM?
A: I know because I know.
What qualifications do you have to make any assessment on the subject?
A basic understanding of measurement and the scientific method. Anyone with even a cursory understanding of science knows that self-reported data is garbage.
Get a few more BodPod measurements over the course of the next year, and then we'll talk.0 -
well i'm just going to do the 5/3/1 lifting and still running. gonna cosume at least 175 grams of protein a day.
Add the Big But Boring (BBB) to 5/3/1 and you should build muscle while getting stronger. BBB is killer. Good luck and let us know how it works out.
Tom
What Big but Boring, I don't have the book.0 -
well i'm just going to do the 5/3/1 lifting and still running. gonna cosume at least 175 grams of protein a day.
So you're going to add strength training, in that rep range it doesn't build much muscle or burn much calories... Bodyfat % is about calorie deficit, not about weight training, cardio, or protein... lower your calories, it's that simple... and as I said before always lift. If you want to do 5/3/1 okay that's fine. Just make sure you know what you're accomplishing with that rep range. It's mostly strength, not much muscle size.
Do you even know what the 5/3/1 program is, it was developed by a powerlifter0 -
well i'm just going to do the 5/3/1 lifting and still running. gonna cosume at least 175 grams of protein a day.
Add the Big But Boring (BBB) to 5/3/1 and you should build muscle while getting stronger. BBB is killer. Good luck and let us know how it works out.
Tom
This ^^^^ Lifting will work and give you results but you have to GRIND. It's not a easy road....it takes time and a damn lot of patience.
In other news....
Perhaps yet ANOTHER thread should be started to continue this protein debate :ohwell:
Curious by what you mean by "grind"
Put in work0 -
well i'm just going to do the 5/3/1 lifting and still running. gonna cosume at least 175 grams of protein a day.
Add the Big But Boring (BBB) to 5/3/1 and you should build muscle while getting stronger. BBB is killer. Good luck and let us know how it works out.
Tom
This ^^^^ Lifting will work and give you results but you have to GRIND. It's not a easy road....it takes time and a damn lot of patience.
In other news....
Perhaps yet ANOTHER thread should be started to continue this protein debate :ohwell:
Curious by what you mean by "grind"
Put in work
Yes that is what I meant by "grind", thanks
I think the other thing here is consistency. To lose BF you need to be in a deficit, but a good strength training program will help you to retain your LBM. You have to commit to both your diet and exercise and that is when you will see results.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions