Bodyfat 33 - 38 %!!!Help!!

MissMotivated

Just had my bodyfat measured with a callipers in the gym and it's around 33%, also used a handheld device and that read 38%!!! I had it measured on a scales 6 weeks ago and it was 24.8%, huge difference!Am gutted!
Am 5 ft and have gone from 54.2kg to 52.1kg in last 6 weeks.
Am doing a 12 week weight loss programme in gym where the routine changes every 2 weeks. It looks like this:

Weeks 1 & 2: 5 k on bike, 5 k on crosstrainer, 2 x 15 reps on seated row, lat pulley, chest press, lateral raise, leg press and leg curl

Weeks 3 & 4: 7.5 k on bike, 5 k on crosstrainer, 2 x 15 reps on leg press, seated row, ball squat, ball hamstring curl, lat pulley, chest press, lateral raise, 20 abs, 20 back extensions

Weeks 5 & 6: 10 k on bike at 80+ rpm, 6 k on crosstrainer at 160 + spm, 2 * 15 reps: ball squat, bosar, lateral raise,seated row, push ups, 1 set 20 abs, 1 set back extensions.

My diet is roughly:
Breakfast: eggs + wholemeal toast /porridge/weetabix)

Lunch: homemade bologneise with steak mince, tinned tomatoes, puree, carrots, scallions, mushrooms, yellow pepper, brocolli, cauliflower, basil and chilli /fish/chicken with veg sometime few baby potatos

Evening: grilled turkey/bacon rashers on wholegrain bread + tomato/ omelette/ ham sandwich on wholemeal

Snacks include: kiwis/pears/apples/nuts/low cal jelly/some 85% cocoa dark choc

2-3 litres water

I have my biggest meal at lunch.

I have read loads of the stickies and I think I have really cleaned up my diet, I'm not looking for an over night solution at all and I know reducing my bodyfat requires work. If I keep losing weight will it reduce?

I'm wondering now should I ditch the programme in the gym for a routine which includes cardio but also more free weights? I actually really enjoy the weights but its mostly machines we use.

Any advice is greatly appreciated!!
Sorry I know ye get sick of these questions

BossArky

MissMotivated wrote: »

If I keep losing weight will it reduce?

Yes, your bodyfat will reduce if you go about your weight loss with a structured medium to long term plan. Don't try a rash diet. Think of it as a lifestyle change.

Take measurements and photos every two weeks.

MissMotivated

Thanks for replying BossArky
No I tried the mad diets before and have learned that even if they work in the short term they do not in the long term! This is the first time I do not feel like I am on a diet but am eating well (i think)
I am actually enjoying the gym, feel great after it so I intend to keep it up! And especially after hearing such a large figure for my bodyfat %, it's disheartening but I suppose I can also use that as more motivation!

TommyKnocker

MissMotivated wrote: »

Just had my bodyfat measured with a callipers in the gym and it's around 33%, also used a handheld device and that read 38%!!! I had it measured on a scales 6 weeks ago and it was 24.8%, huge difference!Am gutted!
Am 5 ft and have gone from 54.2kg to 52.1kg in last 6 weeks.

Hi MM

Firstly I would question either the initial BF measurement from 6 wks ago or your most recent BF measurement. Sorry it's more likely that the first measurement on the scales 6 wks ago was incorrect, as these scales are known not to be that accurate.

For instance take a reading on the scales, step off and drink a pint of water and get back on and take a second reading and see the difference.

In saying that, the calliphers are only as accurate as the person using them. If they haven't been trained correctly and are not competent in their use, then the reading can be way out also.

I cannot not believe that in 6 weeks you went from 54.2kg to 52.1 kg but increased you BF% by between 9%-14%.

Your diet doesn't look too bad IMHO, but I am no expert. The only thing I would pick out of the food listed are the bacon rashers and Ham sandwiches in the evening. I know what did make a noticeable difference for me was was cutting down on the amount of starchy carbs I was eating.

Now I have porridge oats (cold) for breakfast and usually a wholemeal pitta for lunch. I may also eat a couple of oat cakes with peanut butter in the morning and around 16:00 and that is it for starch based carbs. Dinner in the evening is a large portion of green veg and a lean meat or fish. No potatoes, pasta, rice etc. Maybe you could try removing the bread from your evening meal and replacing it with some salad leaves and vegetables instead.

As BossArky says, try and get your body fat measred every two weeks and if you're sure that the person doing the measuring is competent, then go back to that same person, preferably around the same time and at roughly the same level of hydration each time.

The last point I would make is that from my observations in my gym, female members seem to be given pretty generic programs mostly based around cardio and weight machines. I would say that if this sounds like your program, then use the machines at first until you build up a little strength and get used to the moves and then ask to do the free weight equivelent, as you will get more benifit using free weights than always using machines. Also including some of the compound lifts (dead lifts, squats, bench press, cleans, chin/pull ups bent over/inverted rowing etc) into your routine will help.


Best regards,

M

Ellechim

Hiya - I would really have to query that body fat measurement - it doesn't sound right to me. At 5ft tall and weighing 52kgs your BMI is about 22.5 which is well within normal ranges. I have a much higher BMI (29) and I had my body fat tested and it was 37% and I really wouldn't expect yours to be in a similar ballpark....

Make sure it's someone who knows what they are doing. The other thing to focus on is how you improve - in terms of your measurements (esp waist) and your fitness levels.

Best of luck

MissMotivated

When I asked about the callipers they said thy never use them, only the scales. To be honest the girl that did the test didn't seem too comfortable with the callipers but I had to presume she knew what she was doing. I know those scales are meant to be very inaccurate so I was expecting a different reading with the callipers but was shocked at the result!
I actually have a doctors appointment tomorrow, do doctors use callipers?

I do need to take another look at my diet, there are still a few carbs in there that I could do without and I'm sure they make a difference. Am really picking up so much info off these threads/forums and will apply that to my diet.

I have a few weeks left in this weight loss programme so i think i will stick with it and when it's finished get a programme including cardio and free weights. I am actually liking the gym, especially the few free weights I do, and I feel great after going, I just want to make sure my time spent exercising is as effective as it can be. I'm more determined now than ever to keep it up!

Thanks for the replies

barred4life

good advice above,just remember patience is a virtue and changes will come TIME AND DEDICATION GOOD LUCK:)