Measurement/body fat % plateau advice
courtniemarie
Posts: 172 Member
5’6.5”/ 26years old
Starting weight (3/6/2012) 231lbs
I am looking to lower my body fat %. I’m around 29-32% based on calculators and my scale (not the most accurate, I know). I have been doing a strict strength training program, New Rules of Lifting for Women, for 4.5 months (since the end of February 2013). That’s about three ~90min lifting sessions with one or two ~15min HIIT sessions per week. I throw in the random endurance workout maybe once or twice a month (a 5k, zumba, biking).
My waist measurement (at belly button) hasn’t moved since April 26th (34”) and my hip measurements have gone down 0.5inch since March 1st (38”). Body fat was calculated at 33.8% in early March and at 32.6% today.
My weight has gone down from 176lb on 3/1/13 to 165.2lbs on 7/18/13. That’s almost 10 lbs and no recorded inches lost. I would rather see inches lost than this number going down, really.
For the past few weeks I’ve been really scrutinizing my diet. I’ve stopped snacking after dinner, really paid attention to my sugar intake, and started thinking that maybe I’ve been eating too much bad fat on a paleo-ish diet. For the past 6 or so months I haven’t eaten grains at home. If I’m out to eat I might have some rice, tortilla chips, or table bread. Calories are typically around 1700. Carbs in the last 30 days have averaged around 100g/day with four days over 150g. Protein in the last 30 days averaged 100g. and Fat averaged around 80g. sugar averages at 42g/day. My diary is open. I do not use a food scale but I track EVERYTHING.
I realize I am perhaps over analyzing and maybe 4.5 months isn’t enough time to see measurement changes and body fat % changes. But maybe I do need to change my diet. Or maybe I’m not training enough to be seeing a change. Anyway – I’d like to get some opinions/constructive criticism.
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No
Thanks in advance
Starting weight (3/6/2012) 231lbs
I am looking to lower my body fat %. I’m around 29-32% based on calculators and my scale (not the most accurate, I know). I have been doing a strict strength training program, New Rules of Lifting for Women, for 4.5 months (since the end of February 2013). That’s about three ~90min lifting sessions with one or two ~15min HIIT sessions per week. I throw in the random endurance workout maybe once or twice a month (a 5k, zumba, biking).
My waist measurement (at belly button) hasn’t moved since April 26th (34”) and my hip measurements have gone down 0.5inch since March 1st (38”). Body fat was calculated at 33.8% in early March and at 32.6% today.
My weight has gone down from 176lb on 3/1/13 to 165.2lbs on 7/18/13. That’s almost 10 lbs and no recorded inches lost. I would rather see inches lost than this number going down, really.
For the past few weeks I’ve been really scrutinizing my diet. I’ve stopped snacking after dinner, really paid attention to my sugar intake, and started thinking that maybe I’ve been eating too much bad fat on a paleo-ish diet. For the past 6 or so months I haven’t eaten grains at home. If I’m out to eat I might have some rice, tortilla chips, or table bread. Calories are typically around 1700. Carbs in the last 30 days have averaged around 100g/day with four days over 150g. Protein in the last 30 days averaged 100g. and Fat averaged around 80g. sugar averages at 42g/day. My diary is open. I do not use a food scale but I track EVERYTHING.
I realize I am perhaps over analyzing and maybe 4.5 months isn’t enough time to see measurement changes and body fat % changes. But maybe I do need to change my diet. Or maybe I’m not training enough to be seeing a change. Anyway – I’d like to get some opinions/constructive criticism.
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No
Thanks in advance
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Replies
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You mention that you do not use a food scale. Do you use measuring cups?0
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Yes, tbsps and measuring cups for nuts, creamer, milk, oils, general cooking. For the meat, I utilize the ounces on the package and divide by how many servings I make with it. Fruit, I measure by the piece. Vegetables, I eyeball.0
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Tagging0
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Bumping this so we get to tomorrow.0
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How much weight have you lost in the last 8 weeks? In weekly increments if you have them.
Where have you been measuring?
What are you using to estimate BF%?0 -
How much weight have you lost in the last 8 weeks? In weekly increments if you have them.
5/29/13: 170lbs
6/7/13: 168
6/14/13:168
6/21/13: 167
6/28/13: 166
7/5/13: 166
7/12/13: 166
7/19/13: 165.2
Where have you been measuring? Following measurements are from the beginning of NROLFW until now, in inches
Neck 13.5 -> 13
Waist (at belly button) 35 -> 34
hips 38.5 -> 38
wrist 6.3 -> 6.3
bicep 11.5 -> 11
thigh 23.5 - > 22.5
What are you using to estimate BF%? the Military calculator on fat2fitradio.com (32.6) and my Taylor scale (29.7%)0 -
We're going to recommend the following adjustments.
1) Get a food scale ASAP. You need to be sure you are meticulously recording/tracking over the next two weeks so we can get a closer approximation to your actual intake.
Read this
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
2) Set your intake to the following:
1750 kcals
160 carbohydrate
70 fat
120 protein
Please track and weigh everything as accurately as possible and follow up with us in two weeks with an update and let us know your weekly change in weight.
Please prioritize hitting protein and fat targets first, so for example if you consume alcohol you may need to consume fewer carbohydrates to still hit your protein and fat totals without exceeding caloric limits.
This is a gross-intake method that does not have you eating back exercise calories. Eat the same intake daily for the next two weeks. If this causes problems, let us know.0 -
Thank you for the advice. And do you think this sort of change will help with my body fat%/measurements? Since I have been losing weight, I'm not too worried about the pound factor. Just the fact that my measurements haven't gone down. My lovely stomach loves to poof out. It seems to make no sense that other places haven’t decreased either.
I will change my intake goals to your recommendations. Although, I will be honest about the food scale. It's not going to happen. I really appreciate your suggestions, don't get me wrong! I just don’t want to do it – really. I have no excuse. I could say that I’m sort of past the point where -/+ an ounce of meat isn’t going to make a difference. But, I am on here complain about not seeing changes so, clearly, I am not past that point. But, based on the link you provided me, I will be more diligent with any condiments I use.
I understand if not fully taking your advice means that you won’t be able to create a baseline for me and/or keep helping me down the road. I will update in a couple weeks anyway though. I am going on vacation from 7/27-7/30, so, although I’ll start the new macros now, I’ll count the 2-week update due on 8/14.
Thanks, again!0 -
Hi!
Our recommendations are based on the fact that you will use a food scale and are unlikely to help if you do not as we are really not changing your intake, so any changes will be a cr@p shoot or minimal at best.
It is not the 1oz of meat here and there that is the problem - it is things like the cheese and nuts. Add the estimation errors to inherent inaccuracies when eating out, you could end up with a lot of extra calories you are consuming.0 -
You're absolutely right. I do measure the bulk nuts that I buy into 1/4 cup portions with a measuring cup - same with shredded cheese (unless it's the blocks and in that case the brand I buy has marks on the package for 1oz servings!). In any case, I AM losing weight so I must be at some sort of deficit, right? The links you two have provided in other threads have been super helpful.
I have found that making sure my logged calories (with all it’s in accuracies) are around 1700-1800 keeps me losing weight. My concern obviously changed when I started doing some more fitness research 7 or so months ago and realized that I had definitely been losing muscle while I zumba’d my heart out. So I started lifting and paying attention to my macros and went paleo (ish). I guess my concern at this time in my journey is why haven’t my measurements changed if I’m losing pounds and doing mostly lifting and not eating any carbs?! Ha – your links have helped me move away from the “carbs are bad” mentality, thank you! Everything I’ve read suggests that fat loss mainly comes from what you eat – so, I wanted to pay more attention to my macros (knowing that keeping my calories around the same number would keep me in a deficit).
I am not sure I am making sense anymore. Really, I think I wanted some magic macro numbers or for you guys to tell me I eat too much sugar or not enough fiber or something and that my stomach must be bloated from too much/little of this/that.
I’ll be putzing around you guys’ group, you’re both very helpful. I’m just not willing to go that extra step right now. I know I am being completely stubborn and realize that you probably feel like you’ve wasted your time (sorry, if that’s the case). I have learned a lot already from your threads! Thanks again 0
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