Nax- can you help? losing bodyfat is tough! - Exercise & Fitness Message Board

juicylicious · 05-06-2005, 02:35 PM

hi Naxis,

you might remember me from my previous posts...

i have been struggling to get my weight, rather, size back in check, after a winter of hibernation

. basically, so i can fit back into my summer clothes. since i last posted, i have reduced my bodyfat from 20% to 17% (measured at the gym, before and after, by my personal trainer)- but i am not happy with the way i look at all. despite lowering my bodyfat, however, my weight has gone up from 115 to (fluctuates in the) low 120s.. (i am 5'6") i know i should be happy with my progress, but the clothes i once fit into are still tight and it is my goal to fit back into them. i am not concerned about my weight per se, (although i have a very small build and the last time i remember feeling confident and happy size-wise (and fit into my clothes) was when i was around 110-115 lbs, so i am using this as a referent- please dont think i am weight obsessed), and i realise that bodyfat is more important. my bodyfat goal is 12-15%... but i am finding it so difficult to lose bodyfat (the 3% decrease only amounts to a few lbs) and worst of all- i am feeling bigger (although the weight i have gained must be muscle, which i know is good, but it still equates to mass and size- which is not my goal- just to ramble- i saw this plastic representation of a pound of muscle as compared to a pound of fat, and though i heard that muscle is much denser, the plastic muscle was not drastically smaller than the plastic fat). so i am somewhat ok with the weight gain, but the size difference is driving me mad as it feels like i am moving farther away from my goal of fitting back into my summer clothes! basically, i want to lose bodyfat, and retain the muscle i have but not necessarily gain more muscle. what is the best way to go about this? should i be more concerned with cardio? how much and how often? more frustrating- i am coming to realise the times that i have lost weight in the past- it was more than likely lean muscle mass, as my bodyfat % didnt change that much.. losing actual bodyfat is really tough!

i realise it has alot to do with diet and i just want to mention i was having alot of trouble tolerating all of the animal protein (meat and whey) i was eating and i did a bit of research and have been investigating the blood type diet (i thought it was absolute and total quackery until i tried it), which i am finding suits me much better... my blood type is A which means i should be eating mostly vegetarian- which is something i have always naturally gravitated towards. i think its still possible to still be relatively low-carb, ( i love tofu and seafood) i just know i cant tolerate dairy, animal meat etc.

thanks so much for the advice you gave me last time, and any advice would be greatly appreciated.

bluehen94 · 05-06-2005, 03:59 PM

I don'y have advice to offer you, this is a bit over my head, but I just wanted to say I hear ya on trying to fit into those summer clothes, I have a few pounds to go and those are the last stuuborn ones. I must say this though I am 5' 5 1/2" and I remember how thin I was at 115 (in my younger years) and I would love to be where you are now. I realize everything is a matter of what your used to and comfortable with, but I'm sure you look great, still. Hopefully Naxis can offer you some tips, good luck!!

Naxis · 05-06-2005, 10:40 PM

12-15% bodyfat is not a particularly healthy or likely goal for most women - barring occasional genetic variants. Bodybuilders often clock in at 8-10% and that's very,very lean for a female, usually to the point of becoming anovular. It sounds a lot like you're uncomfortable with your overall size as a result of muscle gain. While you mention your clothes not fitting, I don't know how *lean* you feel you look now. If you're really on a calorie deficit, you should not be gaining more weight (fat or muscle). Weight training and getting enough protein will help you keep the muscle you have. Cardio and keeping a daily caloric deficit will get you leaner. If you want to trim some of the muscle (but remember it will also slow metabolism some) do lighter training less often, but still at least once a week. Cardio 3-5x a week, either 45 minute sessions of moderate intensity or 20-30 minute HIIT sessions. I prefer a combination of the two.
I'm a vegetarian, so I feel your plight on the protein front, but it can absolutely be done. Since you're not trying to build muscle, 80-90g a day is a good range. Try to get some protein in every meal and make sure you're including some unsaturated fats.

juicylicious · 05-07-2005, 03:07 PM

thanks Naxis... i got so caught up in trying to build muscle that i lost track of the basics- ie. cardio and calorie reduction. seems so obvious, however i was blindsighted by trying to figure out how much protein to consume before/ after lifting, etc. etc.

Quote:

Originally Posted by Naxis

12-15% bodyfat is not a particularly healthy or likely goal for most women - barring occasional genetic variants. Bodybuilders often clock in at 8-10% and that's very,very lean for a female, usually to the point of becoming anovular.

i think 14-15% is ok for me.

It sounds a lot like you're uncomfortable with your overall size as a result of muscle gain. While you mention your clothes not fitting, I don't know how *lean* you feel you look now. If you're really on a calorie deficit, you should not be gaining more weight (fat or muscle).

i think my metabolism was a little confused as previous to starting weight training i wasnt eating very much- less than 1000 calories/ day. i have been eating about 1200-1500, which i dont think under normal situations would constitute a weight gain- i think my body was a little overwhelmed by this sudden change in added calories. i dont feel happy at 17% at all- the added muscle seems to make the fat more obvious... i have definate problem areas where most of this 17% resides.

Weight training and getting enough protein will help you keep the muscle you have. Cardio and keeping a daily caloric deficit will get you leaner.

if i eat around 1200/ calories a day is this enough to have a calorie deficit, but not too little to slow my metabolism?

If you want to trim some of the muscle (but remember it will also slow metabolism some) do lighter training less often, but still at least once a week. Cardio 3-5x a week, either 45 minute sessions of moderate intensity or 20-30 minute HIIT sessions. I prefer a combination of the two.

i am going to continue the weight training and just up the cardio to 45 minutes at least 4x/ week. i was a bit preoccupied with weight training, sometimes in lieu of cardio. i want to keep the muscle, but ditch the fat.

I'm a vegetarian, so I feel your plight on the protein front, but it can absolutely be done. Since you're not trying to build muscle, 80-90g a day is a good range. Try to get some protein in every meal and make sure you're including some unsaturated fats.

i feel so much better not eating animal protein/ dairy. i cant believe the change. i was able to stop using splenda- which i was completely addicted to. vegatarianism is so much more suited to me.

Naxis · 05-07-2005, 03:37 PM

Id say around 1200 is a good range to keep a deficit without trouble. Good luck!