Help losing last bit of fat.

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FewMoreKG

New member
Hello, I'm a seventeen year-old, 5ft6 male and I've been stuck at 66kg-67kg for months after losing about 15kg. According to my scales (I know they're not entirely accurate) I'm at 20% body fat but I want to get to at least 10-15% body fat.

My diet has been made up of 1300-1400 calories a day, consisting of lunch: two wholemeal wraps (200 calories per wholemeal tortilla) filled with half a chicken breast each (53 calories per half a chicken breast) and a quarter of an avocado each (not entirely sure on how many calories but I think it's 50 calories per quarter of an avocado), dinner: wholemeal pasta (about 250-300 calories), a chicken breast (106 calories) and broccoli, and then two snack chocolate bars in between it all (175 calories each). I do no notable exercise as apparently it would only hinder my process considering my calorie intake is as low as it is and I find it difficult to eat more than I already am. I used to do half an hour of rowing every Monday to Friday but stopped when my weight loss came to a halt.

Please help and explain what I'm either doing wrong or what else I need to do/both to get to where I want to be as I feel as if I've exhausted all my options! Thankyou!
 
Once you are in the normal fat range your diet needs to be almost perfect to achieve your 10%

Your estimated BMR is 1,634 Calories/day so your not cutting calories by very much but you may not be consuming enough protein to maintain muscle, without the weights of your protein sources I work out that you are missing out on about 30 or so grams of needed protein per day. When cutting to 10% you have no room for chocolate bars.

Also your exercise is Important for achieving your goal, cutting calories without exercise leads to loss of muscle in addition to fat so If you don't want to just be a lighter version of the current you with your fat % staying similar then you need to exercise.

The exercise also needs to be the right type, in that all cardio will speed up muscle and fat loss BUT you need to be doing weight bearing exercise, preferably some form of lifting either bodyweight exercises or weights, this signals to your body that it needs to keep your muscle forcing mostly fat loss from the calorie restriction.

Hitting the 10-15% fat mark will be slow and there will be weeks in which you don't loose.

you are 1 year younger than my youngest son, so I have a good understanding of what teen boys are after as far as body image lol he is 5'4 weighs in at 56 kg with 8% bodyfat, so what you want to achieve is very much achievable with dedication.
 
Trusylver said:
Once you are in the normal fat range your diet needs to be almost perfect to achieve your 10%

Your estimated BMR is 1,634 Calories/day so your not cutting calories by very much but you may not be consuming enough protein to maintain muscle, without the weights of your protein sources I work out that you are missing out on about 30 or so grams of needed protein per day. When cutting to 10% you have no room for chocolate bars.

Also your exercise is Important for achieving your goal, cutting calories without exercise leads to loss of muscle in addition to fat so If you don't want to just be a lighter version of the current you with your fat % staying similar then you need to exercise.

The exercise also needs to be the right type, in that all cardio will speed up muscle and fat loss BUT you need to be doing weight bearing exercise, preferably some form of lifting either bodyweight exercises or weights, this signals to your body that it needs to keep your muscle forcing mostly fat loss from the calorie restriction.

Hitting the 10-15% fat mark will be slow and there will be weeks in which you don't loose.

you are 1 year younger than my youngest son, so I have a good understanding of what teen boys are after as far as body image lol he is 5'4 weighs in at 56 kg with 8% bodyfat, so what you want to achieve is very much achievable with dedication.
Click to expand...

Oh wow I had no idea my BMR was that low, I still thought it was about 2000! In that case should I be aiming to eat more like 1100 calories a day or would it be a better idea to eat 1400 calories a day but burn 300 through cardio? (This is excluding all chocolate bars now hahaha). I'm guessing a simple circuit of pushups, situps, squats, lunges, etc... would work for bodyweight exercises or is it a bit more complex than that?
 
Try not to go under 1200 calories, because below that number you may need medical supervision. make up the rest of the deficit with exercise. Your cardio should be HIIT for best calorie burn and muscle maintenance, long sessions of slow / moderate cardio will put more muscle at risk, look at he different appearances between a sprinter and a marathon runner, both are fit but a sprinter usually has a better physique.

Bodyweight exercises should be varied enough to work all parts of the body so as an example

Chin ups or Pull ups for your back, chin ups are easier and will also make use of your biceps
Pushups for chest and core muscles progressing to other variations as you get stronger eg. Depth pushups, clap pushups etc.
Crunches for abs, don't anchor your feet otherwise you will be targeting your hip flexors not abs
Full Depth squats for quadriceps and glutes
Nordics (hamtring raises) for hamstrings (anchor your feet under something or get a friend to hold them down)
Bench Dips for triceps, use a park bench or your couch for these
Calf raises for calves, use any step you may have access to

there are lots of options for bodyweight exercises these are just some options.
 
Trusylver said:
Try not to go under 1200 calories, because below that number you may need medical supervision. make up the rest of the deficit with exercise. Your cardio should be HIIT for best calorie burn and muscle maintenance, long sessions of slow / moderate cardio will put more muscle at risk, look at he different appearances between a sprinter and a marathon runner, both are fit but a sprinter usually has a better physique.

Bodyweight exercises should be varied enough to work all parts of the body so as an example

Chin ups or Pull ups for your back, chin ups are easier and will also make use of your biceps
Pushups for chest and core muscles progressing to other variations as you get stronger eg. Depth pushups, clap pushups etc.
Crunches for abs, don't anchor your feet otherwise you will be targeting your hip flexors not abs
Full Depth squats for quadriceps and glutes
Nordics (hamtring raises) for hamstrings (anchor your feet under something or get a friend to hold them down)
Bench Dips for triceps, use a park bench or your couch for these
Calf raises for calves, use any step you may have access to

there are lots of options for bodyweight exercises these are just some options.
Click to expand...

Should I be doing HIIT and the bodyweight exercises every day? Thankyou so much for you advice!
 
not every day, the body also needs recovery time or you put yourself at risk of injury and over training, alternate days are good or every day if you are splitting your training. eg if you do HIIT or leg strength exercises one day then the following day don't do legg, do upper body exercises instead.
 
Trusylver said:
not every day, the body also needs recovery time or you put yourself at risk of injury and over training, alternate days are good or every day if you are splitting your training. eg if you do HIIT or leg strength exercises one day then the following day don't do legg, do upper body exercises instead.
Click to expand...

Was being a bit stupid with my last post aha, I apologise for that. I have actually started doing HIIT and I sweat like nothing else after the 30 minutes I do it for but I was thinking, if I burn 300-500 calories per session and I'm only doing at most 4 a week, plus me eating 1400 calories a day (200 less than my BMR of course) then surely that isn't going to be enough to burn at least a pound week as my weekly deficit will only be 2600-3400? Is that just the sad truth for me because of how low my BMR is or is there something I might be missing?
 
HIIT burns more calories during the actual exercise compared to moderate exercise it also has a higher calorie burn for hours after the exercise ( The post-exercise period is called “EPOC”, which stands for excess post-exercise oxygen consumption) EPOC calories are up to 15% more calories used in addition to the actual exercise for HIIT.

3500 is roughly equivalent to 1lb, so your not far off the theoretical 1lb per week, remember the numbers are based on averages in studies etc, there is always going to be some individual difference, so once you think your numbers are about right then some level of experimentation is needed, if weight loss was a perfect science it would not be so hard lol
 
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