22% body Fat and want to get to 18%

mrastaffordML
mrastaffordML Posts: 39
in Fitness and Exercise
Tips?!

Thanks!

Replies

  • leslisa
    leslisa Posts: 1,350 Member
    Less carbs, more protein. (common sense right but it helps to see it written down). Start subbing in broccoli wherever you can and lots of healthy greens like spinach :smile: . Are you working out with weights? That will help, too. Without more info of what you're doing now, not certain I can help a bunch.

    In any case, good luck.

    Oh, and I love Fage yogurt in place of sour cream. That stuff is awesome!
  • spirit095
    spirit095 Posts: 1,017 Member
    Eat at a deficit and resistance training/lift weights (to maintain muscle mass).
  • martinel2099
    martinel2099 Posts: 899 Member
    Switch to the nutrition section of fitness pal, you'll get better advice there for lowering your body fat.

    Exercise can aid in weight loss, but at the end of the day it's calories in and calories out, only through your diet can you lower your body fat.
  • LAT1963
    LAT1963 Posts: 1,375 Member
    Stop at 20%.
  • mrastaffordML
    mrastaffordML Posts: 39
    Less carbs, more protein. (common sense right but it helps to see it written down). Start subbing in broccoli wherever you can and lots of healthy greens like spinach :smile: . Are you working out with weights? That will help, too. Without more info of what you're doing now, not certain I can help a bunch.

    In any case, good luck.

    Oh, and I love Fage yogurt in place of sour cream. That stuff is awesome!



    Hello! Yes, I have been weight training since January and have came far with that. I've also done TRX training I run a 5k every Tuesday, warm up my weight training with running a mile on the tread mill and then 15 mintes or so on the stairmater or elliptical. I do full body work outs with extra emphasis on either lower or upper body. I worked out with a trainer for 2 months to mix everything up and I keep mixing it up so my body doesn't get bored... I also mix in yoga and outdoor activities like bike rides (last weekend I did a 18 mile mountain bike ride, so awesome).

    Everywhere else has toned up on my body but my stomach/love handle area... it must be the MOST difficult area of my body to tone up. My arms and legs you can barley pinch any fat off, I KNOW this is where the extra body fat is. I hear over and over abs are made in the kitchen and I am thinking this is where I am lacking... probaly too many weekend cheat meals? I eat LOTS of protein (about 150-170 grams a day) and low carbs 100 and less. I eat as organic as possible and hardly ANY processed foods. I've kicked out the soda but still drink energy drinks and I still have my glass of wine a night and occassional beers over the weekend. I drink a gallon of water a day.

    I keep telling myself it takes time... but I've been stuck at 22% body fat since June. I feel like I've hit a plateau.

    P.S. I love greek yogurt in my "alfredo", good stuff!
  • DjinnMarie
    DjinnMarie Posts: 1,297 Member
    Lose fat or increase muscle mass.

    The stomach is always the last to go for me. And I have to be below 18% for that. I've never had a wash board stomach at 18%. But everybody is different.
  • stealthq
    stealthq Posts: 4,298 Member
    Lose fat or increase muscle mass.

    The stomach is always the last to go for me. And I have to be below 18% for that. I've never had a wash board stomach at 18%. But everybody is different.

    This.

    I'm in the same boat, OP. Not sure where I am now - somewhere in the low 20's, but I'm determined to get that last annoying belly fat gone. I already did a bulk to build some muscle, now I'm cutting fat. Almost back to pre-bulk weight and it looks like I'll have to cut another 2-5 lbs past that *grump*.

    Oh, well. Once I get there, it's back to bulking and that part is rather fun :smile:
  • mrastaffordML
    mrastaffordML Posts: 39
    Lose fat or increase muscle mass.

    The stomach is always the last to go for me. And I have to be below 18% for that. I've never had a wash board stomach at 18%. But everybody is different.

    Ugh! It's so aggravating. I don't want wash board abs per say, I want a nice completely flat tummy with the outer and upper ab definition. Like, Jessica Biel ;) I don't think I will ever have to discipline for washboard abs. I also have those dreaded love handles that came from heredity... I swear after working at this for another year (after this December) I will just have to get them sucked out of me.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member


    Everywhere else has toned up on my body but my stomach/love handle area... it must be the MOST difficult area of my body to tone up. My arms and legs you can barley pinch any fat off, I KNOW this is where the extra body fat is. I hear over and over abs are made in the kitchen and I am thinking this is where I am lacking... probaly too many weekend cheat meals? I eat LOTS of protein (about 150-170 grams a day) and low carbs 100 and less. I eat as organic as possible and hardly ANY processed foods. I've kicked out the soda but still drink energy drinks and I still have my glass of wine a night and occassional beers over the weekend. I drink a gallon of water a day.

    Sorry if I missed it but are you tracking your calories? How many are you eating a day?

    Also, don't fall into the "eat low Carb B.S.". I was on a cut earlier this year getting 45% of my calories from carbs (around 225 grams/day) and lost 11 pounds (starting at 135 lbs). So my advance would be, if you're not already doing so, cut your calories and redo your macros - 40C/35P/25F is a good starting point.
  • mrastaffordML
    mrastaffordML Posts: 39


    Everywhere else has toned up on my body but my stomach/love handle area... it must be the MOST difficult area of my body to tone up. My arms and legs you can barley pinch any fat off, I KNOW this is where the extra body fat is. I hear over and over abs are made in the kitchen and I am thinking this is where I am lacking... probaly too many weekend cheat meals? I eat LOTS of protein (about 150-170 grams a day) and low carbs 100 and less. I eat as organic as possible and hardly ANY processed foods. I've kicked out the soda but still drink energy drinks and I still have my glass of wine a night and occassional beers over the weekend. I drink a gallon of water a day.

    Sorry if I missed it but are you tracking your calories? How many are you eating a day?

    Also, don't fall into the "eat low Carb B.S.". I was on a cut earlier this year getting 45% of my calories from carbs (around 225 grams/day) and lost 11 pounds (starting at 135 lbs). So my advance would be, if you're not already doing so, cut your calories and redo your macros - 40C/35P/25F is a good starting point.


    I eat about 1,500 calories and keep it all logged in here on MFP. I admit I do need to be better at logging in every day, I'll go weeks and then forget some days, mostly the days I cheat because I just don't want to awknowledge it haha.

    I eat carbs but from good sources like brown rice, oat meal, quinoa and some whole wheat wraps. I stay consistent at about 100 grams sometimes 120 if Ive eaten more fruit then normal. I guess you can say I have bulked now I need to cutt. My macros are 20c/30f/50p.

    I started at 165lbs in January and now I am at 143.5lbs and have been here since the end of June. The weight loss was all so rapid and now its like at a stop. I just started with the new macros the past two weeks. I was at a 30c/30f/40p.
  • mrastaffordML
    mrastaffordML Posts: 39
    Thanks all for your tips & suggestions!
  • leslisa
    leslisa Posts: 1,350 Member
    Oh. You didn't say abs. Abs are a beast of a different type. You can do these everyday as they are your core (all other muscles groups require rest). Here's what I do for abs. No, they aren't perfect, but at 45yo they are pretty dang good.

    Bicycle crunches.
    Inner Abs (blow out air, pull in stomach tight, hold 20 seconds, take a breath)
    Cherry pickers
    6" inch killers
    leg lifts (legs together on floor, up 6 inches, spread legs, hold 5, bring them back together, put back on ground)

    I don't have love handles :)
  • arl1286
    arl1286 Posts: 276 Member
    I hope it's okay that I added you! We have about the same measurements and goals. :)
  • Squamation
    Squamation Posts: 522 Member
    bump - we have almost the same body fat stats and i'm interested in the responses you get.

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