Getting Body Fat % down

mrscastillo39 · September 2017

What are some ideas to get my body fat % down I've done great with my weight and BMI just need to get my body fat to start dropping as well I've been working real hard since April 4 tho and I don't plan on stopping anytime soon. I have great support at home as my husband had Weight Loss surgery at the end of June and is already down 50 pounds himself so he's doing awesome himself. Please feel free to send me advice or a friend request

rybo · September 2017

Strength training, while continuing to maintain a calorie deficit.

shipleyamye · September 2017

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

buffgrl · September 2017

Ditto on the strength training. Always, ALWAYS strength train when you're in a caloric deficit, otherwise at some point your body is going to start eating up muscle. You need to tell your body "we need these muscles, so don't burn 'em up!" because muscle tissue is metabolically more costly than fat tissue. It's a case of "use it or lose it" with muscle mass and calorie deficits. People that lose overall body weight but don't exercise end up "skinny fat" or a smaller size but still with a high body fat percentage. What you need to do is improve LEAN body mass, which includes muscle and bone. Strength training not only does this, but assists in burning off the fat as well.

Need2Exerc1se · September 2017

If you exercise regularly including resistance exercises and lose weight your body fat % will drop.

Need2Exerc1se · September 2017

I improved mine without giving up alcohol or cutting back on carbohydrates, but I doubt anyone is going to say it doesn't matter where you get your calories from for body composition. It matters very much.

JenObRN · September 2017

Need2Exerc1se wrote: »

show previous quotes

JenObRN wrote: »

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

Get ready to have a string of people that tell you everything you just said is totally wrong. They're going to say it doesn't matter where you get your calories from, just that you have a deficit. I, in the other hand believe you've made some helpful suggestions though.

I improved mine without giving up alcohol or cutting back on carbohydrates, but I doubt anyone is going to say it doesn't matter where you get your calories from for body composition. It matters very much.

I agree, it does matter. I've see literally 50-60 posts in the last week that claim it doesn't matter what you eat, just as long as there is a deficit. This is something I have never heard before coming to this community. First off, there are quite a few things I can't eat as it screws with my autoimmune disorder. (Will cause upset stomach, fatigue and joint pain).

Need2Exerc1se · September 2017

JenObRN wrote: »

show previous quotes

Need2Exerc1se wrote: »

JenObRN wrote: »

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

Get ready to have a string of people that tell you everything you just said is totally wrong. They're going to say it doesn't matter where you get your calories from, just that you have a deficit. I, in the other hand believe you've made some helpful suggestions though.

I improved mine without giving up alcohol or cutting back on carbohydrates, but I doubt anyone is going to say it doesn't matter where you get your calories from for body composition. It matters very much.

I agree, it does matter. I've see literally 50-60 posts in the last week that claim it doesn't matter what you eat, just as long as there is a deficit. This is something I have never heard before coming to this community. First off, there are quite a few things I can't eat as it screws with my autoimmune disorder. (Will cause upset stomach, fatigue and joint pain).

This is often said when someone asks about weight loss because it's true. If all you want is to lose weight you can achieve that eating anything you want as long as there is a calorie deficit. It should go without saying that this is barring medical needs for specific diets.

But the OP asked about improving her body composition, not just about losing weight. That a different subject and rarely gets the "eat anything you want" responses.

xxzenabxx · September 2017

I also got a lot of rubbish responses like all calories are equal! Do broccoli and Oreos look the same to them?! Ffs some people of MFP must have some really bad health. There's also a new scientific study published recently about TOFI aka thin on the outside fat inside. It's all these skinny people who eat junk food who have clogged arteries. And yes, they count calories. I believe you should count calories as well as eating good food to lose weight.

JenObRN · September 2017

Need2Exerc1se wrote: »

show previous quotes

JenObRN wrote: »

Need2Exerc1se wrote: »

JenObRN wrote: »

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

Get ready to have a string of people that tell you everything you just said is totally wrong. They're going to say it doesn't matter where you get your calories from, just that you have a deficit. I, in the other hand believe you've made some helpful suggestions though.

I improved mine without giving up alcohol or cutting back on carbohydrates, but I doubt anyone is going to say it doesn't matter where you get your calories from for body composition. It matters very much.

I agree, it does matter. Maybe you have never had anybody jump all over a post you wrote before. I've see literally 50-60 posts in the last week that claim it doesn't matter what you eat, just as long as there is a deficit. This is something I have never heard before coming to this community. First off, there are quite a few things I can't eat as it screws with my autoimmune disorder. (Will cause upset stomach, fatigue and joint pain).

This is often said when someone asks about weight loss because it's true. If all you want is to lose weight you can achieve that eating anything you want as long as there is a calorie deficit. It should go without saying that this is barring medical needs for specific diets.

But the OP asked about improving her body composition, not just about losing weight. That a different subject and rarely gets the "eat anything you want" responses.

Gotcha

AnnPT77 · September 2017

If you're approaching maintenance weight, this thread has a great deal of useful information:

http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat#latest

If you're not yet near maintenance weight yet, then I'd second the advice to continue losing weight, do progressive strength training to preserve existing muscle and get stronger, and eat adequate protein (IMO a bare minimum of 0.6g daily per pound of a healthy goal weight, anywhere on up to 1.0-1.2g, if you like it, can fit it in, and have no medical contraindications . . . and yes, I do mean "pound" not "kg", and " healthy goal weight" not "lean body mass" - it's my opinion

!).

janejellyroll · September 2017

xxzenabxx wrote: »

show previous quotes

JenObRN wrote: »

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

Get ready to have a string of people that tell you everything you just said is totally wrong. They're going to say it doesn't matter where you get your calories from, just that you have a deficit. I, in the other hand believe you've made some helpful suggestions though.

I also got a lot of rubbish responses like all calories are equal! Do broccoli and Oreos look the same to them?! Ffs some people of MFP must have some really bad health. There's also a new scientific study published recently about TOFI aka thin on the outside fat inside. It's all these skinny people who eat junk food who have clogged arteries. And yes, they count calories. I believe you should count calories as well as eating good food to lose weight.

All calories are equal. This doesn't mean that broccoli and Oreos have the same macro- and micronutrients.

You're talking about two different things here.

sandy_taylor13 · September 2017

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

This!!! So true!

JenObRN · September 2017

xxzenabxx wrote: »

show previous quotes

JenObRN wrote: »

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

Get ready to have a string of people that tell you everything you just said is totally wrong. They're going to say it doesn't matter where you get your calories from, just that you have a deficit. I, in the other hand believe you've made some helpful suggestions though.

I also got a lot of rubbish responses like all calories are equal! Do broccoli and Oreos look the same to them?! Ffs some people of MFP must have some really bad health. There's also a new scientific study published recently about TOFI aka thin on the outside fat inside. It's all these skinny people who eat junk food who have clogged arteries. And yes, they count calories. I believe you should count calories as well as eating good food to lose weight.

I see and hear the same things. Maybe we should start a group of people that do not want to eat processed foods, that can understand different things are going to happen to your body if you eat vegetables instead of cookies.

quiksylver296 · September 2017

JenObRN wrote: »

show previous quotes

xxzenabxx wrote: »

JenObRN wrote: »

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

Get ready to have a string of people that tell you everything you just said is totally wrong. They're going to say it doesn't matter where you get your calories from, just that you have a deficit. I, in the other hand believe you've made some helpful suggestions though.

I also got a lot of rubbish responses like all calories are equal! Do broccoli and Oreos look the same to them?! Ffs some people of MFP must have some really bad health. There's also a new scientific study published recently about TOFI aka thin on the outside fat inside. It's all these skinny people who eat junk food who have clogged arteries. And yes, they count calories. I believe you should count calories as well as eating good food to lose weight.

I see and hear the same things. Maybe we should start a group of people that do not want to eat processed foods, that can understand different things are going to happen to your body if you eat vegetables instead of cookies.

http://community.myfitnesspal.com/en/group/119686-the-filthy-eaters-of-mfp

Oh. Wrong group, I guess. I'm sure there's one out there for "clean" eaters, if you look.

quiksylver296 · September 2017

To the OP, lift heavy (for you) and continue to eat in deficit, making sure to get enough protein. Use a proven weight lifting program, don't try to wing it. There are lots of options in this thread.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

janejellyroll · September 2017

JenObRN wrote: »

show previous quotes

xxzenabxx wrote: »

JenObRN wrote: »

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

Get ready to have a string of people that tell you everything you just said is totally wrong. They're going to say it doesn't matter where you get your calories from, just that you have a deficit. I, in the other hand believe you've made some helpful suggestions though.

I also got a lot of rubbish responses like all calories are equal! Do broccoli and Oreos look the same to them?! Ffs some people of MFP must have some really bad health. There's also a new scientific study published recently about TOFI aka thin on the outside fat inside. It's all these skinny people who eat junk food who have clogged arteries. And yes, they count calories. I believe you should count calories as well as eating good food to lose weight.

I see and hear the same things. Maybe we should start a group of people that do not want to eat processed foods, that can understand different things are going to happen to your body if you eat vegetables instead of cookies.

This is a silly either/or. Most people who are sometimes eating cookies are also eating vegetables.

If you want to avoid processed foods, avoid processed foods. But there's no need to stereotype people who make different choices, assume they have bad health, or tell other people they have to eliminate foods that are perfectly compatible with meeting their health and fitness goals.

kimny72 · September 2017

mrscastillo39 wrote: »

What are some ideas to get my body fat % down I've done great with my weight and BMI just need to get my body fat to start dropping as well I've been working real hard since April 4 tho and I don't plan on stopping anytime soon. I have great support at home as my husband had Weight Loss surgery at the end of June and is already down 50 pounds himself so he's doing awesome himself. Please feel free to send me advice or a friend request

Stay at a small deficit (including cardio if you need it to be in a deficit) and focus on strength training. Once you hit your goal weight, eat at maintenance and get on a progressive strength program to build muscle. Make sure you are getting enough protein to help you hang onto muscle while you're losing and gain muscle once you start eating more. And I disagree on cutting back carbs universally, you have to find what works for you here. I find I am able to progress better in my workouts when I'm eating a decent amount of carbs (I'm usually around 50% carbs/200g).

Just keep at it! Changing your BF% is slow work, we're talking about months and years here

JenObRN · September 2017

quiksylver296 wrote: »

show previous quotes

JenObRN wrote: »

xxzenabxx wrote: »

JenObRN wrote: »

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

Get ready to have a string of people that tell you everything you just said is totally wrong. They're going to say it doesn't matter where you get your calories from, just that you have a deficit. I, in the other hand believe you've made some helpful suggestions though.

I also got a lot of rubbish responses like all calories are equal! Do broccoli and Oreos look the same to them?! Ffs some people of MFP must have some really bad health. There's also a new scientific study published recently about TOFI aka thin on the outside fat inside. It's all these skinny people who eat junk food who have clogged arteries. And yes, they count calories. I believe you should count calories as well as eating good food to lose weight.

I see and hear the same things. Maybe we should start a group of people that do not want to eat processed foods, that can understand different things are going to happen to your body if you eat vegetables instead of cookies.

http://community.myfitnesspal.com/en/group/119686-the-filthy-eaters-of-mfp

Oh. Wrong group, I guess. I'm sure there's one out there for "clean" eaters, if you look.

Lol, I'm sure there is

Sunna_W · September 2017

Decrease your combined carbs / sugar to about 100 grams a day while increasing protein and healthy fats while maintaining a calorie deficit. The protein ensures you don't lose muscle while the fat keeps you satisfied.

My main protein sources are HB eggs, red meat, pork, poultry, fish and wild caught gulf shrimp that I flash boil and then add to a meal of veggies and a small amount of healthy carbs.

I use "resistant starch" (cooked carbs that are cooled like yams, potatoes, rice, pasta).

I eat a few TBSP of non-sugar peanut butter as part of my daily calories to help me with that as well as grass fed butter and real olive oil.

Right now typical breakfast is 2 HB eggs, 100 g cold potato, splach of olive oil and salt / pepper; lunch is a chopped salad that includes healthy carbs like jicama, artichoke heart, as well as other veggies and 3 oz of poultry or an epic meat protein bar; dinner is a protein, some sort of veggie, (we like frozen french green beans and spinach) and a small carb (like a half serving of pasta or rice).

I have maintained muscle and lost fat and inches... I have "abs" lol

Ref:

http://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets#section2
https://www.westonaprice.org/health-topics/abcs-of-nutrition/characteristics-of-traditional-diets/

Morgaath · September 2017

Because I like to offer different advice...
https://www.bodybuilding.com/content/fat-loss-blunders-8-reasons-youre-not-losing-body-fat.html
https://www.bodybuilding.com/fun/brewster26.htm
https://www.bodybuilding.com/fun/6-ways-to-reduce-body-fat-while-increasing-muscle
https://www.bodybuilding.com/fun/drobson175.htm (I kinda like where this one is going, as it discusses the diff between OBESE - OVERWEIGHT - SMOOTH - IN-SHAPE -- keep in mind the last 2 are from the perspective of bodybuilders, so under 12% bf for men, 15% for women)

Need2Exerc1se · September 2017

JenObRN wrote: »

show previous quotes

xxzenabxx wrote: »

JenObRN wrote: »

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

Get ready to have a string of people that tell you everything you just said is totally wrong. They're going to say it doesn't matter where you get your calories from, just that you have a deficit. I, in the other hand believe you've made some helpful suggestions though.

I also got a lot of rubbish responses like all calories are equal! Do broccoli and Oreos look the same to them?! Ffs some people of MFP must have some really bad health. There's also a new scientific study published recently about TOFI aka thin on the outside fat inside. It's all these skinny people who eat junk food who have clogged arteries. And yes, they count calories. I believe you should count calories as well as eating good food to lose weight.

I see and hear the same things. Maybe we should start a group of people that do not want to eat processed foods, that can understand different things are going to happen to your body if you eat vegetables instead of cookies.

What if I go crazy and eat both cookies and vegetables?

Need2Exerc1se · September 2017

Morgaath wrote: »

Because I like to offer different advice...
https://www.bodybuilding.com/content/fat-loss-blunders-8-reasons-youre-not-losing-body-fat.html
https://www.bodybuilding.com/fun/brewster26.htm
https://www.bodybuilding.com/fun/6-ways-to-reduce-body-fat-while-increasing-muscle
https://www.bodybuilding.com/fun/drobson175.htm (I kinda like where this one is going, as it discusses the diff between OBESE - OVERWEIGHT - SMOOTH - IN-SHAPE -- keep in mind the last 2 are from the perspective of bodybuilders, so under 12% bf for men, 15% for women)

under 15% BF is considered 'in shape' for women? That's not even in the healthy range from most charts I've seen.

Sunna_W · September 2017

I do have cookies occasionally. I buy the mini chocolate chip ones from Trader Joes and use a melon ball scoop for their vanilla ice cream... 75 calories for 6 cookies and about the same for the ice cream.

NorthCascades · September 2017

mrscastillo39 wrote: »

What are some ideas to get my body fat % down I've done great with my weight and BMI just need to get my body fat to start dropping as well I've been working real hard since April 4 tho and I don't plan on stopping anytime soon. I have great support at home as my husband had Weight Loss surgery at the end of June and is already down 50 pounds himself so he's doing awesome himself. Please feel free to send me advice or a friend request

You have three choices: a calorie deficit, surgery, and things that don't work.

livingleanlivingclean · September 2017

mrscastillo39 wrote: »

What are some ideas to get my body fat % down I've done great with my weight and BMI just need to get my body fat to start dropping as well I've been working real hard since April 4 tho and I don't plan on stopping anytime soon. I have great support at home as my husband had Weight Loss surgery at the end of June and is already down 50 pounds himself so he's doing awesome himself. Please feel free to send me advice or a friend request

You have another thread about having 50lbs to lose - you have lost a chunk of body fat already! Just keep being consistent with your deficit, and definitely consider adding resistance training to help maintain muscle. (if this type of exercise is new to you, you may even benefit by initially gaining a bit of muscle!)

AnvilHead · September 2017

JenObRN wrote: »

show previous quotes

xxzenabxx wrote: »

JenObRN wrote: »

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

Get ready to have a string of people that tell you everything you just said is totally wrong. They're going to say it doesn't matter where you get your calories from, just that you have a deficit. I, in the other hand believe you've made some helpful suggestions though.

I also got a lot of rubbish responses like all calories are equal! Do broccoli and Oreos look the same to them?! Ffs some people of MFP must have some really bad health. There's also a new scientific study published recently about TOFI aka thin on the outside fat inside. It's all these skinny people who eat junk food who have clogged arteries. And yes, they count calories. I believe you should count calories as well as eating good food to lose weight.

I see and hear the same things. Maybe we should start a group of people that do not want to eat processed foods, that can understand different things are going to happen to your body if you eat vegetables instead of cookies.

There's no possible way to eat both in moderation?

JenObRN · September 2017

AnvilHead wrote: »

show previous quotes

JenObRN wrote: »

xxzenabxx wrote: »

JenObRN wrote: »

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

Get ready to have a string of people that tell you everything you just said is totally wrong. They're going to say it doesn't matter where you get your calories from, just that you have a deficit. I, in the other hand believe you've made some helpful suggestions though.

I also got a lot of rubbish responses like all calories are equal! Do broccoli and Oreos look the same to them?! Ffs some people of MFP must have some really bad health. There's also a new scientific study published recently about TOFI aka thin on the outside fat inside. It's all these skinny people who eat junk food who have clogged arteries. And yes, they count calories. I believe you should count calories as well as eating good food to lose weight.

I see and hear the same things. Maybe we should start a group of people that do not want to eat processed foods, that can understand different things are going to happen to your body if you eat vegetables instead of cookies.

There's no possible way to eat both in moderation?

Sure! If you have the willpower to do that. I don't keep junk food because I'd eat it. You probably have better willpower than I have.

trigden1991 · September 2017

Eat less, move more, repeat.

janejellyroll · September 2017

JenObRN wrote: »

show previous quotes

AnvilHead wrote: »

JenObRN wrote: »

xxzenabxx wrote: »

JenObRN wrote: »

shipleyamye wrote: »

Cut back on carbohydrates and eliminate any unhealthy fats, mix up both aerobic and strength exercise, try out interval training. Where you do near max exertion for a period of time followed by a lesser intensity (like running up a flight of stairs as quick as you can then slowly walking back down , repeat etc..)

Cut out all alcohol and drink more water.

These are some different suggestions that I have heard for lowering body fat.

Get ready to have a string of people that tell you everything you just said is totally wrong. They're going to say it doesn't matter where you get your calories from, just that you have a deficit. I, in the other hand believe you've made some helpful suggestions though.

I also got a lot of rubbish responses like all calories are equal! Do broccoli and Oreos look the same to them?! Ffs some people of MFP must have some really bad health. There's also a new scientific study published recently about TOFI aka thin on the outside fat inside. It's all these skinny people who eat junk food who have clogged arteries. And yes, they count calories. I believe you should count calories as well as eating good food to lose weight.

I see and hear the same things. Maybe we should start a group of people that do not want to eat processed foods, that can understand different things are going to happen to your body if you eat vegetables instead of cookies.

There's no possible way to eat both in moderation?

Sure! If you have the willpower to do that. I don't keep junk food because I'd eat it. You probably have better willpower than I have.

If you don't have the ability to control the amount you eat, it probably is better to avoid eating certain foods at all and weight loss is likely to be much more challenging. But this isn't a universal condition and giving everyone advice assuming they are in your same situation isn't necessarily going to be helpful.

And I don't see what this has to do with the claim that different things will happen to your body if you sometimes eat cookies. If you're basing this claim on the experience of someone who is unable to moderate their consumption of cookies, then yeah . . . reducing body fat is going to be much more challenging.

4legsRbetterthan2 · September 2017

Dear Posters,

Please use this thread to continue answering the OP's questions about decreasing her body fat percentage.

If you would like to have a calorie is or isn't a calorie debate there are several great threads in the debate section already discussing this, or you can make your own new one if you would like.

Thanks for your cooperation,
4legs
MFP moderator

Getting Body Fat % down

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