Would like to reduce Body Fat %, what are ...

ChellieIrish
ChellieIrish Posts: 593 Member
edited November 9 in Fitness and Exercise
... the best food *macros to track? Also what amount of each do you eat?

Hi there:flowerforyou:

I have already lost 28.6lbs and have another 27.4lbs to go but I would like to reduce my Body Fat % :blushing: I bought a Omron BF machine, arrived today :smile: just to get an estimate at where I was starting (I know it's not 100% accurate) and today it is 40.2.

This is based on being 5'7" and today 166lbs BMI 26.

Some background:
At the moment I have increased my cals from 1200 to 1330 per day (started Sat), when I workout I also eat about 50% of the extra calories earned plus I have a Treat Day (weigh in day) where I go over goal about 200 - 400 calories.

So I track the following and these are my targets but wondering if I should change this up a bit :wink:

1330 Calories
2500 Sodium (normal)
183 Carbs
100 Protein
15 Sat Fat
20 Fiber

I workout at the moment once a week doing a Kettlebell class which started before Christmas but starting the JM 30 Day Shred Slimdown Challenge this Sat so I will be working out 6 days per week.

My diary is open to friends only so if you think reading it you could help better, please send me a FR to see it (just leave a note with it).

Any advice you guys could share would be great, so thanks for reading this :drinker:

Replies

  • DonnaRe2012
    DonnaRe2012 Posts: 298 Member
    Track your sugar, it contributes to belly fat.
  • bobspdx
    bobspdx Posts: 198 Member
    I agree, track sugar.
  • Acg67
    Acg67 Posts: 12,142 Member
    I assume by food groups, you mean macros. The most important thing is total calories, then secondly you'd ideally like to get around a minimum of 1g of pro per lb of lbm and .35g of fat per lb of bodyweight.

    BTW the Omcron BIA bf tester isn't all that accurate
  • ChellieIrish
    ChellieIrish Posts: 593 Member
    Track your sugar, it contributes to belly fat.
    I agree, track sugar.

    Thanks guys :flowerforyou: I thought about that, but which one should I then lose as we are limited to what we see on the daily diary :wink:
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Sugar alone does not produce belly fat.

    http://www.bodyrecomposition.com/fat-loss/how-we-get-fat.html


    I track calories, protien, fat, carbs and fiber. All I really care about is minimum protien and fat (the levels Acg mentioned). Hitting your minimum protien levels will help maintain muscle as you lose weight thereby making more of the weight loss fat.
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    Track your sugar, it contributes to belly fat.
    I agree, track sugar.

    Thanks guys :flowerforyou: I thought about that, but which one should I then lose as we are limited to what we see on the daily diary :wink:

    Excess sugar doesn't contribute to fat gain, nor will "tracking" it contribute any more to fat loss. You lose fat with a calorie deficit. The way I see it, I already track carbs and sugar = carbs...no need to track it twice. Track your calories, carbs, protein, and fat. Sodium if you want to.

    I agree with Acg...At least 1g protein per pound of lean body mass and 0.35g fat per pound of total body weight.

    Also make sure you are doing strength training 2-3 times a week. Heavy resistance, preferably.
  • ChellieIrish
    ChellieIrish Posts: 593 Member
    I assume by food groups, you mean macros. The most important thing is total calories, then secondly you'd ideally like to get around a minimum of 1g of pro per lb of lbm and .35g of fat per lb of bodyweight.

    BTW the Omcron BIA bf tester isn't all that accurate

    Thanks for reply :flowerforyou:

    Oops yeah I did mean macros will edit that lol :wink:

    I aim to get within 50 of the daily calorie goals so that part I reckon I have covered :smile: I try to keep a high amount of Protein daily but will increase that so based on what you said it should be closer to 166 and the Fat level should be about 58 or I have got that wrong? I just looked back at my diary over last week and the average over those days for Fat was 51.7 :smile: I don't eat fastfood and usually cook :bigsmile:

    I only got the machine for an estimate as in my area not many options to get it properly tested :grumble: I agree not 100% accurate :wink:
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    Protein is based on lean body mass

    LBM = [total weight (kg) x (100 - bodyfat %)]/100

    If you weigh 166 with a BF% of 40 then your LBM is about 99lbs. So 99g protein.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    I assume by food groups, you mean macros. The most important thing is total calories, then secondly you'd ideally like to get around a minimum of 1g of pro per lb of lbm and .35g of fat per lb of bodyweight.

    BTW the Omcron BIA bf tester isn't all that accurate

    Thanks for reply :flowerforyou:

    Oops yeah I did mean macros will edit that lol :wink:

    I aim to get within 50 of the daily calorie goals so that part I reckon I have covered :smile: I try to keep a high amount of Protein daily but will increase that so based on what you said it should be closer to 166 and the Fat level should be about 58 or I have got that wrong? I just looked back at my diary over last week and the average over those days for Fat was 51.7 :smile: I don't eat fastfood and usually cook :bigsmile:

    I only got the machine for an estimate as in my area not many options to get it properly tested :grumble: I agree not 100% accurate :wink:

    Aim for 1 gram per pound of lean body weight, not total body weight. Lean body weight is your weight minus the amount of fat you have. If the 40% BF estimate is accurate, your lean body weight is about 100 pounds. So aim for about 100g of protein. If you're closer to 30% BF, you'd aim for 116g.
  • ChellieIrish
    ChellieIrish Posts: 593 Member
    Protein is based on lean body mass

    LBM = [total weight (kg) x (100 - bodyfat %)]/100

    If you weigh 166 with a BF% of 40 then your LBM is about 99lbs. So 99g protein.

    Thanks for the calculation :bigsmile:

    OK to everyone else thanks:drinker: for the replies and to the links posted. have bookmarked to read later :smile:

    I've gone back to goal and re-adjusted them to now track Fat instead of Sat Fat and changed the % macros as best as possible (everytime I changed one the other changed too :grumble: )

    Protein - 35% although will aim for 100 not 116
    Fat - 25% (37)
    Carbs - 40% (133)
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