Stripping Body Fat - Issues (Cutting , Body building)
alanguy1980
Posts: 5 Member
Hi All,
I am currently trying to strip my body fat back down to low double digits (12-14%) over the next 5 months currently its 24.8%
I have the recurring problem of bulking up putting on muscle, but my body fat increases a lot, this despite keeping a relatively low carb diet.
In the past I have been able to get to 10% body fat but that has been after an extended period of training 2-3 times a day and lots of endurance training, as a result I have lost a lot of muscle.
Since late December I have been running a calorie deficit with a total intake of approx 1800kCal, my current macro is Carbs 30%, fat 15%, protein 55%.
I am doing circuit training 3 times a week and weights 3 times a week (4 sets 12-6).
As you can see from the attached pictures the progress is painfully slow.
Had anyone that has been in the same position and give me any guidance / tips in order to meat my goals?
I am currently trying to strip my body fat back down to low double digits (12-14%) over the next 5 months currently its 24.8%
I have the recurring problem of bulking up putting on muscle, but my body fat increases a lot, this despite keeping a relatively low carb diet.
In the past I have been able to get to 10% body fat but that has been after an extended period of training 2-3 times a day and lots of endurance training, as a result I have lost a lot of muscle.
Since late December I have been running a calorie deficit with a total intake of approx 1800kCal, my current macro is Carbs 30%, fat 15%, protein 55%.
I am doing circuit training 3 times a week and weights 3 times a week (4 sets 12-6).
As you can see from the attached pictures the progress is painfully slow.
Had anyone that has been in the same position and give me any guidance / tips in order to meat my goals?
0
Replies
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You should check out @vismal here on mfp .:: might have some advice for you2
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10 lbs lost in a month is not painfully slow. Adjust your expectations.
You gained a lot of fat due to your calorie count, not specifically your carb count.6 -
I've never heard of anyone needing more than 40% protein (including for body building). Also yeah did you lose 10 pounds since late December? That's very fast weight loss. If you want to retain as much muscle as possible then why don't you go for a SLOWER weight loss rate? The faster you lose weight the more muscle you are likely to lose (and worse you will feel).2
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Lowering your body fat comes from consistency over time. 10 lbs a month is going to be very aggressive and can potentially work against you as it would be more difficult to maintain your muscle mass. Generally, a person who is lean should be aiming around 1 lb or .5-1% per week, to maximizing the amount of nutrients that are available for to your body.
Based on how fast you are losing, you might be better off around 2200-2400 calories. You protein is very high and not necessary. Protein should be around 1.5-2.2g/kg. So 150-175 max is necessary. Outside of that, it's more personal preference. Fat is rather low. And considering fat is a large controller of hormones (i.e., testosterone), it would be beneficial to have some. Fats around .7-1.3g/kg and the rest can be carbs.
What is your actual exercise program? Are you increasing volume each week (reps, weight or sets)?
And I would agree, your expectations should be adjusted.4 -
Thanks all
@psuLemon I had been eating 2200kCal with carb cycling prior to dropping it down to 1800kCal and the current macro.
The info on the macro is very useful as I have seen a lot of conflicting information online and from the various trainers I have used in the past.
At 1800KCal I never am feeling tired or hungry even when training.
I have attached the current programme I have been using for the past 3 weeks, I have been increasing the weights between sets and increasing the weight week on week.
Prior to this training I was doing 4*15 with lower weights with the same weight between sets and increasing the weight week on week.
I am proabably aiming for to much but just want to avoid another summer of disappointment.
0 -
You have approximately 22kgs of bodyfat and 66kg of lean body mass.
You could hope to lose 1% of your bodyweight each week if everything is perfect which equates to 0.8kg.
To reach 12% bodyfat you need to lose 15kg of bodyfat which will put you at 73kg bodyweight (assuming no lean mass loss).
15kg at 0.8kg per week is 19 weeks.
So 19 weeks to achieve your goal assuming everything is perfect. Each session is progressive, you hit your macros and don't binge or take days/weeks off.
Some additional points;
- You do not need to train for more than an hour a day
- It is likely you are fatter than you think
- Everyone slips up occasionally
- 10lbs in a month is fast fat loss
5 -
alanguy1980 wrote: »Thanks all
@psuLemon I had been eating 2200kCal with carb cycling prior to dropping it down to 1800kCal and the current macro.
The info on the macro is very useful as I have seen a lot of conflicting information online and from the various trainers I have used in the past.
At 1800KCal I never am feeling tired or hungry even when training.
I have attached the current programme I have been using for the past 3 weeks, I have been increasing the weights between sets and increasing the weight week on week.
Prior to this training I was doing 4*15 with lower weights with the same weight between sets and increasing the weight week on week.
I am proabably aiming for to much but just want to avoid another summer of disappointment.
Your full body workouts are not full body on any day. Where did you get this program? Is it self designed or a trainer design? Outside of body fat loss, what are your goals?2 -
trigden1991 wrote: »You have approximately 22kgs of bodyfat and 66kg of lean body mass.
You could hope to lose 1% of your bodyweight each week if everything is perfect which equates to 0.8kg.
To reach 12% bodyfat you need to lose 15kg of bodyfat which will put you at 73kg bodyweight (assuming no lean mass loss).
15kg at 0.8kg per week is 19 weeks.
So 19 weeks to achieve your goal assuming everything is perfect. Each session is progressive, you hit your macros and don't binge or take days/weeks off.
Some additional points;
- You do not need to train for more than an hour a day
- It is likely you are fatter than you think
- Everyone slips up occasionally
- 10lbs in a month is fast fat loss
Thanks for that, any thoughts on the current macros?0 -
psuLemon wrote:
Your full body workouts are not full body on any day. Where did you get this program? Is it self designed or a trainer design? Outside of body fat loss, what are your goals?
- It was provided by the last trainer that I used.
- I would like to keep the bulk I have a strip the fat back as much as possible.
- I train religiously so would like for that to show
0 -
alanguy1980 wrote: »psuLemon wrote:
Your full body workouts are not full body on any day. Where did you get this program? Is it self designed or a trainer design? Outside of body fat loss, what are your goals?
- It was provided by the last trainer that I used.
- I would like to keep the bulk I have a strip the fat back as much as possible.
- I train religiously so would like for that to show
I would get on a proven program that works. One that is actually a full body routine or split if the volume is too much. IMO, that training really didn't provide you a good plan for progressive overload. There is a lot of accessory lifts and not enough focus on adequate training frequency. The primary focus should be on the big 4 lifts (OHP, Bench, DL, Squat) and have accessories to address the smaller muscles.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p14 -
alanguy1980 wrote: »trigden1991 wrote: »You have approximately 22kgs of bodyfat and 66kg of lean body mass.
You could hope to lose 1% of your bodyweight each week if everything is perfect which equates to 0.8kg.
To reach 12% bodyfat you need to lose 15kg of bodyfat which will put you at 73kg bodyweight (assuming no lean mass loss).
15kg at 0.8kg per week is 19 weeks.
So 19 weeks to achieve your goal assuming everything is perfect. Each session is progressive, you hit your macros and don't binge or take days/weeks off.
Some additional points;
- You do not need to train for more than an hour a day
- It is likely you are fatter than you think
- Everyone slips up occasionally
- 10lbs in a month is fast fat loss
Thanks for that, any thoughts on the current macros?
I'd set macros at:
Protein at 1g/lb
Fats at 0.4g/lb
Carbs as the remainder3 -
Hi All,
So here is the latest update on my progress.
I changed to the 5*5 workout as suggested, I see the benefits of introducing the deadlifts back into the workout the negatives are that I have seen a noticeable shrinking of my biceps, and triceps. I am also finding the workout pretty boring.
Any tips on the next steps... low teen % body fat currently seems a long ay away!
1 -
Just keep up the good work.2
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