body fat question

avfc1874

hi since i've kept a close eye on my diet i've worked out how many cals i need to maintain body weight and am on 45% pro. 35% carbs and 20% fat. for the first month i was dropping half percent bodyfat every week:D. but in the the last two weeks its stayed the same:(. and today it went up half percent:eek:. my workouts and diet have stayed mainly the same, i'd be gratefull for any advice. thanks

setihw

try hi/low carbs for a few days will hopefully get things moving(only 5% on hi days and 30% for low days)keep your body guessing! btw,what protein sources are you using?

avfc1874

setihw wrote: »

try hi/low carbs for a few days will hopefully get things moving(only 5% on hi days and 30% for low days)keep your body guessing! btw,what protein sources are you using?

protien sources eggs, chicken, protien drinks, tuna, nuts the odd pork chop and mince, not to sure what you mean by hi/ low carbs would it be high carbs with low protien for a few days or keep them both high for a few days . thanks

banquet

avfc1874 wrote: »

hi since i've kept a close eye on my diet i've worked out how many cals i need to maintain body weight and am on 45% pro. 35% carbs and 20% fat. for the first month i was dropping half percent bodyfat every week:D. but in the the last two weeks its stayed the same:(. and today it went up half percent:eek:. my workouts and diet have stayed mainly the same, i'd be gratefull for any advice. thanks

I guess the obvious question is how is your body fat being measured?

thegreatiam

firstly the number of your Bodyfat is largely irrelevant unless you are competing and even then the actual number doesn't matter as long as you look right

secondly BF tests arent the most accurate. unless you are professionally measuring it with calipers every week (which would be pointless waste of money)

third your body make up is going to change quite dramatically over a short period, your whole body height and weight will grow and shrink over the course of a day. testing in such a minute detail is completely pointless.

You dont need to test at all, just keep a visual reference, or take measurements.
and if you do need to test then test once a month.

If you are testing then you are only interesting in the trend of the graph, the occasionl blip upwards means nothing as long as the graph trends downwards.


TL:DR, stop worrying about tiny number that mean nothing think of the big picture.

Also, you say this is only over 6 weeks? then really dont worry about it. stop measuring your self so often. eat right, workout and then in 3 months measure your self.

avfc1874

banquet wrote: »

I guess the obvious question is how is your body fat being measured?

i've got one of them scales that measure weight and body fat

avfc1874

thegreatiam wrote: »

firstly the number of your Bodyfat is largely irrelevant unless you are competing and even then the actual number doesn't matter as long as you look right

secondly BF tests arent the most accurate. unless you are professionally measuring it with calipers every week (which would be pointless waste of money)

third your body make up is going to change quite dramatically over a short period, your whole body height and weight will grow and shrink over the course of a day. testing in such a minute detail is completely pointless.

You dont need to test at all, just keep a visual reference, or take measurements.
and if you do need to test then test once a month.

If you are testing then you are only interesting in the trend of the graph, the occasionl blip upwards means nothing as long as the graph trends downwards.


TL:DR, stop worrying about tiny number that mean nothing think of the big picture.

Also, you say this is only over 6 weeks? then really dont worry about it. stop measuring your self so often. eat right, workout and then in 3 months measure your self.

i surpose you're right. i didn't expect it to reduce every week. its just when you see bodyfat rise while body weight stays the same you question wether you are doing things right. i don't want to change my diet too much as i think i'm on the right track with 45.35.20. and my workouts are good. thanks

thegreatiam

avfc1874 wrote: »

i surpose you're right. i didn't expect it to reduce every week. its just when you see bodyfat rise while body weight stays the same you question wether you are doing things right. i don't want to change my diet too much as i think i'm on the right track with 45.35.20. and my workouts are good. thanks

those scales are massively inaccurate. I would use those to get a ball park figure that could be +/- 5 or 6% on any given day

tunguska

avfc1874 wrote: »

i've got one of them scales that measure weight and body fat

Someone said it already but those scales are very inaccurate. You're basing your diet around numbers that aren't real so if I were you Id give the sports lab in UCD a call and book yourself in for a DEXA scan. Probably the most accurate body fat measure there is. Think it costs 90quid. You'll find that whatever figure youre getting on the body fat scales(bioimpedence) you can add at least 6% for what the DEXA scan will give you. Theres people walking around thinking their body fat is 10%, having used the bio-impedence scale, when its really 16 or 17%.

MarkHerry

MarkHerry wrote: »

To drop some body fat it is important to eat less protein food.Exercise and diet food both are important for fat burning. Green tea is also beneficial. We can drink more water to burn fat.

well, exactly not this really.

To lose body fat we need to lose mass. To lose mass we need to eat less calories than we burn. Unfortunately muscle is first to go when we do this. As a result we need to be both in calorie deficit and also be training & feeding our muscles to maintain / not looe too much.

In order to do this we need protein. No doubt about it.

High Protein, High Fat, low Carbs with a reasonable calorie restriction (500cals per day) whilst doing resistance training/ HIIT / sprints and not endurance related exercise is a solid plan (not the only one though!).