I have 21% body fat and hardly getting progress getting to my goal 16% body fat
shamekhyasser
Posts: 7 Member
Any advice I am in a clean diet , lean meat vegis brown rice mainly working out 4 times a week cardio and resistance. I lost totally 10 kilos since I started my diet in a duration of 45 days.
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Replies
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10 kilos (22 lbs) in 45 days is hardly progress?0
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3dogsrunning wrote: »10 kilos (22 lbs) in 45 days is hardly progress?
But I am stuck at the 21% body fat for a week now0 -
We all get stuck. You can keep on your same plan or change it up a little. If you stay the same it may just take a little longer is all. Don't give up!0
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Do you weigh your food or just "eat clean"? Also, not having your weight shift for a week is very normal.0
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MommaRoseFitness wrote: »We all get stuck. You can keep on your same plan or change it up a little. If you stay the same it may just take a little longer is all. Don't give up!
Well thanks for the advice and I am doing my best not to drop my diet till I hit my goals.
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shamekhyasser wrote: »
You might want to consider taking a few weeks to weigh everything. Eating clean doesn't automatically put you in a deficit. You can eat clean and still be eating too much.0 -
shamekhyasser wrote: »3dogsrunning wrote: »10 kilos (22 lbs) in 45 days is hardly progress?
But I am stuck at the 21% body fat for a week now
1) It's unrealistic to expect measurable changes in BF% from one week to another, much less every single week.
2) How are you getting your BF measured? The BF "scales," calipers, and hand-held electrical are all pretty inaccurate/inconsistent.shamekhyasser wrote: »
You might want to consider taking a few weeks to weigh everything. Eating clean doesn't automatically put you in a deficit. You can eat clean and still be eating too much.
OP has lost 10 kg in 45 days. He's in deficit. It's not clear from his post whether or not he's lost weight in the last week; he's only complaining about the BF%.0 -
lynn_glenmont wrote: »shamekhyasser wrote: »3dogsrunning wrote: »10 kilos (22 lbs) in 45 days is hardly progress?
But I am stuck at the 21% body fat for a week now
1) It's unrealistic to expect measurable changes in BF% from one week to another, much less every single week.
2) How are you getting your BF measured? The BF "scales," calipers, and hand-held electrical are all pretty inaccurate/inconsistent.shamekhyasser wrote: »
You might want to consider taking a few weeks to weigh everything. Eating clean doesn't automatically put you in a deficit. You can eat clean and still be eating too much.
OP has lost 10 kg in 45 days. He's in deficit. It's not clear from his post whether or not he's lost weight in the last week; he's only complaining about the BF%.
I understand that he's lost a lot in a short time, but weighing food is a problem solving tool that he may want to consider. I also know that whatever method he's using to measure body fat changes week by week is most likely inaccurate.0 -
lynn_glenmont wrote: »shamekhyasser wrote: »3dogsrunning wrote: »10 kilos (22 lbs) in 45 days is hardly progress?
But I am stuck at the 21% body fat for a week now
1) It's unrealistic to expect measurable changes in BF% from one week to another, much less every single week.
2) How are you getting your BF measured? The BF "scales," calipers, and hand-held electrical are all pretty inaccurate/inconsistent.shamekhyasser wrote: »
You might want to consider taking a few weeks to weigh everything. Eating clean doesn't automatically put you in a deficit. You can eat clean and still be eating too much.
OP has lost 10 kg in 45 days. He's in deficit. It's not clear from his post whether or not he's lost weight in the last week; he's only complaining about the BF%.
I understand that he's lost a lot in a short time, but weighing food is a problem solving tool that he may want to consider. I also know that whatever method he's using to measure body fat changes week by week is most likely inaccurate.
My comment about measuring methods and BF% changes in one week were in response to the OP's comment, not yours (read from top down).
And while I agree that weighing food is a great tool, I don't really see it as doing much for the "problem" of a one-week stabilization of BF% in someone who has a demonstrated history of being able to eat at a deficit without weighing his food. A food scale can be a terrific hammer, but I don't think OP has a nail.
The real problem seems to be unrealistic expectations and so the solution is to provide information that may help the OP adjust his expectations.
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I stopped using regular scale as I am on resistance workout adding mass to the muscles so I do only bf measurements and muscle persentage I don't have problems with muscles just I am not losing fat. Also an entire week not losing any fat makes me worry. I use handheld electronic scale0
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shamekhyasser wrote: »I stopped using regular scale as I am on resistance workout adding mass to the muscles so I do only bf measurements and muscle persentage I don't have problems with muscles just I am not losing fat. Also an entire week not losing any fat makes me worry. I use handheld electronic scale
so you are eating in a surplus to gain muscle, which means that you will also gain some fat, at least that is what I understand from this post.
Honestly, you need to get to sub 15% before embarking on a bulk...0 -
shamekhyasser wrote: »I use handheld electronic scale
Your "problem" then, is that you're relying on a wildly inaccurate device.
If you're losing weight, chances are you're decreasing your body fat% significantly as well (though such a drastic loss - 22 lbs in 45 days - indicates you probably lost a lot more muscle/lean mass than if you had taken it at a slower pace)
Keep at a reasonable (not excessive) calorie deficit; be patient; lift some heavy things and your BF% will come down in due time.0 -
shamekhyasser wrote: »I stopped using regular scale as I am on resistance workout adding mass to the muscles so I do only bf measurements and muscle persentage I don't have problems with muscles just I am not losing fat. Also an entire week not losing any fat makes me worry. I use handheld electronic scale
so you are eating in a surplus to gain muscle, which means that you will also gain some fat, at least that is what I understand from this post.
Honestly, you need to get to sub 15% before embarking on a bulk...
May be your explanation is very reasonable and I will take your advice in confederation meaning more cardio and less resistance. Thanks a lot0 -
juggernaut1974 wrote: »shamekhyasser wrote: »I use handheld electronic scale
Your "problem" then, is that you're relying on a wildly inaccurate device.
If you're losing weight, chances are you're decreasing your body fat% significantly as well (though such a drastic loss - 22 lbs in 45 days - indicates you probably lost a lot more muscle/lean mass than if you had taken it at a slower pace)
Keep at a reasonable (not excessive) calorie deficit; be patient; lift some heavy things and your BF% will come down in due time.
Well I was on 1200 cal daily intake and I put 50% of that couple of hours before working out but I was high on protine not to break the supplies in the muscles , but may be you are right bigger the mass the more calories is will burn and it will get lean faster then. And thanks for your valuable advices0 -
Why the hell are you on a 1200 calorie diet if you're working out? A deficit too high lowers your metabolic rate pretty fast which means at rest (when you burn the most fat by percentage) you have an RMR that's lower than if you were at a moderate calorie deficit.shamekhyasser wrote: »juggernaut1974 wrote: »shamekhyasser wrote: »I use handheld electronic scale
Your "problem" then, is that you're relying on a wildly inaccurate device.
If you're losing weight, chances are you're decreasing your body fat% significantly as well (though such a drastic loss - 22 lbs in 45 days - indicates you probably lost a lot more muscle/lean mass than if you had taken it at a slower pace)
Keep at a reasonable (not excessive) calorie deficit; be patient; lift some heavy things and your BF% will come down in due time.
Well I was on 1200 cal daily intake and I put 50% of that couple of hours before working out but I was high on protine not to break the supplies in the muscles , but may be you are right bigger the mass the more calories is will burn and it will get lean faster then. And thanks for your valuable advices
Eating too little doesn't mean you're going to get better results.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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shamekhyasser wrote: »shamekhyasser wrote: »I stopped using regular scale as I am on resistance workout adding mass to the muscles so I do only bf measurements and muscle persentage I don't have problems with muscles just I am not losing fat. Also an entire week not losing any fat makes me worry. I use handheld electronic scale
so you are eating in a surplus to gain muscle, which means that you will also gain some fat, at least that is what I understand from this post.
Honestly, you need to get to sub 15% before embarking on a bulk...
May be your explanation is very reasonable and I will take your advice in confederation meaning more cardio and less resistance. Thanks a lot
No, you don't need to cut back on resistance training. You need to make sure you are eating enough to fuel your muscles, but under what you would maintain weight at.0
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