Advice needed for body fat goal

tactical70
tactical70 Posts: 4 Member
edited November 24 in Health and Weight Loss
Hi everyone, Im currently intaking 1800 to 1900 cals based on my daily calorie burn without exercise etc. Looking over the past week I can see I've lost weight which is good but not sure if i'm losing too much lean muscle. I'm hitting my macros going slightly over on protein, don't ever hit the fats much but carbs are generally used up each day. My macros are 30% carbs, 30% Fats and 40% Protein.

I train 6 days a week for an hours session, short run uphill for just over half a mile at least 3 times in the week, shoulders and arms twice a week and chest and back twice a week and Legs once a week with some abs added in, also do an ocr session wednesdays as we train for obstacle racing, this is simular to a Hiit session.

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Replies

  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    How are you measuring BF%?
  • tactical70
    tactical70 Posts: 4 Member
    On my home scales, they are made by salter.
  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    tactical70 wrote: »
    On my home scales, they are made by salter.

    Consensus here is that the home scales are not at all accurate. I have a Withings scale, and the daily readings are all over the place, but the trend for the last year is downwards and I keep an eye on it.
  • Maggieba
    Maggieba Posts: 47 Member
    Home scales are not super accurate.

    But using your numbers:
    Jan 1 : LBM was 51.03
    Jan 21: LBM was 51.00

    4.7kg loss and no change in LBM
  • PAV8888
    PAV8888 Posts: 14,260 Member
    Other then your loss rate being quite high your figures claim you're doing fine.

    Scale body fat.... Yeah. One scale claims I am ~16 sometimes less. Another around 20. Dexa says around 23 and eyeballs agree.
  • nowine4me
    nowine4me Posts: 3,985 Member
    Hate to be a naysayer, but it doesn’t seem possible to lose 4% body fat in a month. I know we are all snowflakes, but I drop about 1% body fat for every 10# give or take.
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