Need help dropping the last 20lbs/10% body fat!

RubixProbz
RubixProbz Posts: 10
in Health and Weight Loss
I'm 5'2" currently weighing in at 144.5lbs. I've been stuck between 142lbs-145lbs at 26%-28% body fat for the past few weeks.

My caloric intake is around 1100-1300 calories and my diet is 99% clean (I know caloric intake is kind of low, but I'm actually eating 300-500 more than I was for a couple months). Macros are 20% fat, 35% carbs, 45% protein. My goal is to buid muscle and lose body fat, but my measurements are stuck too.

I take multivitamins, fish oils, green tea caps, carnitine caps, CLA caps and BCAAs and drink 3L of water daily.

I'd like to weigh 125lbs and/or have 16%-18% body fat by June/July.

My workout routine is as follows:

Monday: Back, biceps, forearms & 30-45min HIIT
Tuesday: Abs, Glutes & 30-45min HIIT
Wednesday: Legs & 30-45min HIIT
Thursday: Abs, Glutes & 30-45min HIIT
Friday: Chest, Shoulders, Triceps & 30-45min HIIT
Saturday: 60min HIIT
Sunday: Rest

I'm feel like I'm doing everything right and haven't seen results in a while. HELP!

Replies

  • Greenrun99
    Greenrun99 Posts: 2,065 Member
    That's ambitious goal to get that low in bf in that short of time.. as woman are atheltic/lean under 20.. You might want to eat a bit more consistantly and lose some of the HIIT..

    And obviously if your lifting, you should be struggling to finish your sets at 8-10 reps... if not.. up that weight.
  • RubixProbz
    RubixProbz Posts: 10
    That's ambitious goal to get that low in bf in that short of time.. as woman are atheltic/lean under 20.. You might want to eat a bit more consistantly and lose some of the HIIT..

    And obviously if your lifting, you should be struggling to finish your sets at 8-10 reps... if not.. up that weight.

    Yeah, my rep range is around that area and I try to lift as heavy as I can.

    But I'm 23 and I put everything into my workouts because my metabolism is super slow. I used to weigh 200lbs, so I'm just having trouble losing the last of my body fat.

    I did 60 minutes of HIIT 5-6 days a week without lifting, so I've already cut some of my HIIT already and I'd prefer not to wipe it out completely. Also, I'm having trouble eating 1100-1300 calories a day, so I'm already trying to eat more consistently.

    What am I doing wrong?!
  • aem135
    aem135 Posts: 44
    Maybe change things up, try cardio!!!!!!!!!
    I'm the same age and weight as you too, I know the struggle!!!!!!!
    It sucks being stuck between 26-28%
    Add me :)
  • louisianaguy11
    louisianaguy11 Posts: 5
    That's ambitious goal to get that low in bf in that short of time.. as woman are atheltic/lean under 20.. You might want to eat a bit more consistantly and lose some of the HIIT..

    And obviously if your lifting, you should be struggling to finish your sets at 8-10 reps... if not.. up that weight.

    I agree. When trying to lose body fat you need to be lifting in order to gain muscle. Other wise your body may use muscle before fat for fuel when you are in a caloric deficit. 3 or 4 sets at 8-10 reps are the traditional way to do this.

    Have you tried using carb cycling? If you maintain a constant low carb/calorie diet you leptin levels drop and that makes it harder to lose weight. On a day you are lifting hard have a high carb day of around 50%, and try do to it before 3pm and before you lift, so you body uses it for fuel. This high carb day fools your body to think you are still getting many carbs through out the week and keeps your leptin levels normal.

    Here are some articles that explain in more detail.
    http://www.livestrong.com/article/558001-carb-cycling-for-fat-loss/
    http://www.bodybuilding.com/fun/top-5-facts-you-should-know-about-carb-cycling-and-fat-loss.htm
    http://www.fitnessrxwomen.com/nutrition/healthy-eating-tips/carb-cycling-diet-101/
    http://www.bodybuilding.com/fun/par30.htm

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