Trying to cut body fat.

MagicalLeopleurodon
MagicalLeopleurodon Posts: 623 Member
edited December 2024 in Health and Weight Loss
im trying to lower my body fat % to somewhere around 16-18 from 23. I work out 5 to 6 days a week, most days for 4 or more hours, spanned out throughout the day (an hour of weights here, an hour of running with my dogs there). I lift heavy, switching rep ranges about once a month from 3 to 5 to a lighter weight and 10 to 15 reps. I do HIIT 45 minutes daily and i try to run a few miles at least 2 days a week. As far as my diet, i eat around 1800 to 2100 calories a day, aiming for 1g carbs per lb i weigh (i weigh 117lbs) and 2g protein per lb. I tried carb cycling and got down to 16% body fat in about 2 months, but since im hypoglycemic it came at a cost. I got a 6 pack, but by week 7 i was so sick i couldnt even do laundry, much less work out; so keep in mind that drastically cutting calories or carbs is just not safe due to that. Any help would be appreciated, ive been "bulking" (im a chick, but i worked HARD for these 13 inch biceps, lmao!) and i think its time to whittle off the excess!

Replies

  • Acg67
    Acg67 Posts: 12,142 Member
    I think you have a solid plan in place, although 45 min of HIIT daily and 2g per lb of bw of pro seems a little excessive to me.
  • secretlobster
    secretlobster Posts: 3,566 Member
    I agree with Acg. That's excessive.

    Lower intensity workouts are actually better for fat burn.
    What method do you use for body fat calculation?
    Is there a specific reason you feel like you need to have such a low body fat percentage?
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    ^^ Agree with both of these. You really shouldn't be working out 4 hours a day. Your body won't have time to repair itself. Why don't you stick to an hour of weight training 4 days a week, and 2 days of HIIT? And maintain that calorie goal.
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    You really shouldn't be working out 4 hours a day. Your body won't have time to repair itself. Why don't you stick to an hour of weight training 4 days a week, and 2 days of HIIT? And maintain that calorie goal.

    I agree with this and the others. HIIT should be no longer than 20-25 minutes.
  • skydivelife
    skydivelife Posts: 83 Member
    What does your veggie, water and multivitAmin intake look like?
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    Bump
  • SexyCook
    SexyCook Posts: 2,249 Member
    BUMP....I need help with this....BAD!!!
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Just for reference, I worked with someone on here, I had her lifting 4 days a week (1 hour each) and no cardio for 12 weeks. She ate 2100 calories on lifting days and 1800 on non lifting days, she is 36 years old, 5'5". After 12 weeks, she sent me a progress report

    "I just wanted to thank you for your help. You helped me a few months back and I just wanted to give you an update on my progress. 12 weeks ago I started at 154 and 28% bf. I got my bf remeasured last Friday and it was 24%. But I only lost 1 pound. It is crazy to me but I have learned to ignore the scale. You were right that keeping consistent and not giving up my body would finally adjust.

    Thanks again for your help!

    Stephanie"
  • MagicalLeopleurodon
    MagicalLeopleurodon Posts: 623 Member
    thanks guys; i do a lot of hiit just to improve my cardio. long, low intensity wasnt as beneficial to what i was doing, so i do less of that (a few miles of walking/jogging with my 3 hellhounds). As for the protein, i added 1/2 g at a time until i saw the best gains. 2.5 was too much and gave me tummy trouble, but 1.5 and my results stalled. My veggie intake is great; i forgot to mention im a vegetarian >.< i take a womens one a day metabolism support, calcium and D, glucosamine/chondroitin, fish/flax/borage oil, BCAA complex, and cinnamon (believe it or not, it has helped my sugar levels.) and while 4 hours seems insane, a lot of it is stuff that id have to do anyway, and i look at it like this: my fiance works 10 to 12 hours as a pipefitter, 5 days a week. He moves cast iron and operates jackhammers in the texas summer sun, all day. 4 hours, with breaks in between to do my housewife duties in cold AC never sounds that bad. :)
  • YaBoiMUGS
    YaBoiMUGS Posts: 237
    30 min of HIIT training on an empty stomach, or directly after your weight training. That's what I do. Works well for me.
  • Angie_1MR
    Angie_1MR Posts: 247
    I think you have a solid plan in place, although 45 min of HIIT daily and 2g per lb of bw of pro seems a little excessive to me.

    agreed...2 g. of protein is too high!
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    4 hours, with breaks in between to do my housewife duties in cold AC never sounds that bad. :)

    Yes, but if it's making you sick then it's too much.
  • IpuffyheartHeelsinthegym
    IpuffyheartHeelsinthegym Posts: 5,573 Member
    4 hours a day?!? Holy crap! How do you have the time? Sorry... I only do an hour to an hour and a half max a day, but then I work full time, have a husband, kids, dogs, cooking, cleaning, sleeping, etc. to do.

    I just cleaned up my foods, do light cardio and lift weights. I went from 125 pounds, in a size 6 with 25% body fat to 130 pounds in a size 2 with 18% body fat in 4 months.
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    When you are lean and trying to get leaner, especially as a female, it is HARD. Period. It takes time.

    Calorie deficit with adequate/appropriate protein + heavy resistance training + time = lower body fat
  • SilkyHotspur
    SilkyHotspur Posts: 233 Member
    to be honest...my cardio consists of 10-15mins max 3 days a week of HIIT. I can get all i need from that. I think my resting pulse is around 58-62, and my recovery after exercise is very fast...120/80, do i need more cardio?....no.

    2gms....holy crap that's high (agree with everyone else). 1gm per lb of lean body mass is good for building muscle.

    Work smarter...not harder. A good read is Eat Stop Eat....
  • MissyMissy18
    MissyMissy18 Posts: 315 Member
    4 hours a day?!? Holy crap! How do you have the time? Sorry... I only do an hour to an hour and a half max a day, but then I work full time, have a husband, kids, dogs, cooking, cleaning, sleeping, etc. to do.

    I just cleaned up my foods, do light cardio and lift weights. I went from 125 pounds, in a size 6 with 25% body fat to 130 pounds in a size 2 with 18% body fat in 4 months.

    That's awesome!! Any weight lifting tips you'd like to share? I'm at 135, size 8 to 6, 25% bf and trying to get down to around 20%. I currently do cardio only and want to do lifting but don't know where to start!!
  • IpuffyheartHeelsinthegym
    IpuffyheartHeelsinthegym Posts: 5,573 Member
    4 hours a day?!? Holy crap! How do you have the time? Sorry... I only do an hour to an hour and a half max a day, but then I work full time, have a husband, kids, dogs, cooking, cleaning, sleeping, etc. to do.

    I just cleaned up my foods, do light cardio and lift weights. I went from 125 pounds, in a size 6 with 25% body fat to 130 pounds in a size 2 with 18% body fat in 4 months.

    That's awesome!! Any weight lifting tips you'd like to share? I'm at 135, size 8 to 6, 25% bf and trying to get down to around 20%. I currently do cardio only and want to do lifting but don't know where to start!!


    honestly? It's more in cleaning up your food, but as far as lifting. I'd say hire a trainer to show you the ropes. I'm not saying you need one forever, but just a few sessions, to teach you how to properly lift.
  • MagicalLeopleurodon
    MagicalLeopleurodon Posts: 623 Member
    4 hours, with breaks in between to do my housewife duties in cold AC never sounds that bad. :)
    Yes, but if it's making you sick then it's too much.
    i think you misunderstood, haha! I got sick doing low carb and had to stop working out. Once i added some good old fashioned oatmeal and toast back in i was back at my normal routine in just a few weeks. Low carb/empty stomach workouts dont agree with me at all ;)
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    4 hours, with breaks in between to do my housewife duties in cold AC never sounds that bad. :)
    Yes, but if it's making you sick then it's too much.
    i think you misunderstood, haha! I got sick doing low carb and had to stop working out. Once i added some good old fashioned oatmeal and toast back in i was back at my normal routine in just a few weeks. Low carb/empty stomach workouts dont agree with me at all ;)

    I see. :)
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    4 hours a day?!? Holy crap! How do you have the time? Sorry... I only do an hour to an hour and a half max a day, but then I work full time, have a husband, kids, dogs, cooking, cleaning, sleeping, etc. to do.

    I just cleaned up my foods, do light cardio and lift weights. I went from 125 pounds, in a size 6 with 25% body fat to 130 pounds in a size 2 with 18% body fat in 4 months.

    That's awesome!! Any weight lifting tips you'd like to share? I'm at 135, size 8 to 6, 25% bf and trying to get down to around 20%. I currently do cardio only and want to do lifting but don't know where to start!!

    Look up StrongLift 5x5. It's a good beginners program. And cut down the cardio a bit when you start ST.
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