HELP!body fat %

antxoable
antxoable Posts: 86 Member
in Goal: Maintaining Weight
Hi, I hope this time my post has some answers. I am at maintenance and for the last few months I have been able to keep on with the progress but i am struggling with definition, or better say, lower my body fat %.
My diary is open, I know the last week hasn't been the best, but i eat fairly healthy and I go to the gym 3 times a week to do heavy lifting and other 2 to do light cardio.
Any suggestions?
I don't know where i am, i have never checked before but I think I am around 20-22%, would like to be around 17%. i am not in a rush, so maybe i just need to give it more time….

Replies

  • AverageUkDude
    AverageUkDude Posts: 371 Member
    Keep at it! If your lifting heavy and ensuring you progress the amount you lift on a weekly basis your already doing the right thing.

    Keep your calories at a small percentage below your tdee, lift heavy and more importantly be patient, it can take a while.
  • antxoable
    antxoable Posts: 86 Member
    Thanks!I think i get frustrated when i can't go to the gym for a week due to work, which is not often but once I'm back i need to re do again the work done. I am already eating at TDEE -10%, because on weekend i go over it, lol.
  • TheGymGypsy
    TheGymGypsy Posts: 1,023 Member
    Losing body fat takes a lot longer then just losing weight. It takes a lot of hard work. Personally I would be very happy at 20-22% right now. :P By lifting you are on the right track!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Greater definition = lower body fat %. That can be accomplished by

    1) losing body fat (small calorie deficit + high intensity exercise)
    2) Gaining muscle (small calorie surplus + heavy lifting) *
    3) Both #1 and 2 (eating at maintenance + high intensity workouts, often referred to as "recomping")


    * A calorie surplus will generally result in some fat gains too, so most people will have to do #1 after they do #2 to achieve visible results.
  • alienrite
    alienrite Posts: 314 Member
    I am struggling through the the same process. In the end, lowering body fat % is all about keeping your calories in a deficit. Eating TDEE-10% (200 calorie deficit at best, so I would guess) might not be enough since there is some margin of error in logging and if you have a couple big days during the weekend which easily erases any weekday deficit. I watch the 7-day running total that MFP added to the mobile app to make sure my week is where I want it. Workouts sound like you're right on target and you will see definition as you continue to strengthen. I have managed to lose 1 lb per month for the last six months which works great for me and I am slowly but surely reaching my ideal composition.

    Keep up the good work...sounds like you are on the right track.
  • summer8it
    summer8it Posts: 433 Member
    I took a quick peek at a few days of your diary, and I'm confused about how you're calculating your goals. You said you're using the TDEE method, but then you're also subtracting out (eating back) your exercise calories.

    If you have set your calorie goal according to your TDEE, then your exercise is already built into that number that represents how many calories you burn in an average day. For instance, I calculated that my TDEE is 1750, taking into account my weekly schedule of weightlifting and dance practice, so when I input my exercise into MFP, I say that it burned 1 calorie so it doesn't affect my daily goal.

    If your goal is TDEE -10% (which sounds perfect for your goals), then don't eat back your exercise calories. Eat at a slight deficit, keep your protein up, keep lifting, watch the fat melt off.
  • sarrah_n
    sarrah_n Posts: 192 Member
    Grab some weights. It has been working for me :)
  • Ideabaker
    Ideabaker Posts: 547 Member
    Greater definition = lower body fat %. That can be accomplished by


    3) Both #1 and 2 (eating at maintenance + high intensity workouts, often referred to as "recomping")



    #3 is what I want to do when I get to maintenance. When you say "high intensity workouts, do you mean including both cardio and weights at the same time, or???"

    When people say "it takes time" do they mean a few weeks? months? years?

    Just trying to get a sense of exactly what needs to be done, and what to expect during recomp after I'm done with the losing 'weight'.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    #3 is what I want to do when I get to maintenance. When you say "high intensity workouts, do you mean including both cardio and weights at the same time, or???"
    Generally, heavy lifting and/or HIIT


    When people say "it takes time" do they mean a few weeks? months? years?

    Just trying to get a sense of exactly what needs to be done, and what to expect during recomp after I'm done with the losing 'weight'.

    Hard to say as there are so many variables... but definitely more along the lines of several months or longer. Certainly not days or weeks. Or even a month or two.


    .
  • antxoable
    antxoable Posts: 86 Member
    My TDEE -10% is about 1850 so if you can see i have it at 1650 to be the less i can eat in a day, and if you realise i don't go over 1850 very often. I try to east healthy and if one day I'm more hungry than other..i just eat more..
  • RunBrew
    RunBrew Posts: 220 Member
    I don't know where i am, i have never checked before but I think I am around 20-22%, would like to be around 17%. i am not in a rush, so maybe i just need to give it more time….

    Is there a reason you chose 17%?
    I mean, everyone's gotta have a goal, but if you look in the mirror and are happy with what you see, who cares what the number says.
    Or are you expecting that at 17% you will be at your goal weight?

    In either case, start a lifting program. 22% on a toned body looks alot nicer than 17% BF on a frame with no muscle
    jus' sayin.
  • MakePeasNotWar
    MakePeasNotWar Posts: 1,329 Member
    3 days of heavy lifting is fantastic, but you would probably lose fat faster if you upped your cardio. I am rehabbing right now so my schedule is lighter, but when I had 18% body fat I did 40 minutes of moderate cardio on my strength days (after lifting, not before) and about 20 minutes of HIIT on the no weights days, except for one full rest day per week.

    I'm not an expert, this is just what worked for me.

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