Need to lose body fat, not weight, stuck at 15.5%

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Steve...just wanted to check in with you on what you felt about my first workout was tonight..

I realize this is Tuesday, normally this workout will be done on Monday and Friday (and then Wednesday on the next week as I rotate from ABA to BAB)..I'm going to to it again on Friday and then starting Monday I'll go MWF..

Anyway...this is what I did tonight....in the exact order...

Bench

4 x 8 @ 225 (after a 5 rep warmup at 205). I'm just trying to figure out what weight will work well for me for dieting, and not going "all out" (i.e. to failure) like you suggested in another post. I know after tonight that I can bump it up to 245 at least. The last time I maxed it was 330 lbs.

Squat

3 x 8 @ 115 Purposefully VERY light as I have not squatted in at least 5-6 years. I know from experience that my hamstrings will kill the next few days...so I went that light in order to alleviate the soreness until I get into the flow. By Monday I should be fine, and will increase my weight up accordingly until I feel it's a solid workout...but not "killer" like you suggest with the leg workout while also doing cardio and one night of HIIT..etc.

Overhead Press

4 x 8 @ 115 Again, trying to get a "feel" for what weight will work for me to get a good lift but not go all out as if I'm in a muscle building stage rather than dieting. I'm anticipating going to 125-135 next time. I think that will be about right.

DeadLift

3 x 8 @ 225 Same as squat above, been a while since I've done these "big" lower body lifts, so just feeling my way back in to make sure I don't kill my legs and use proper form. 225lbs. seems perfect right now.

Lat Pulldowns (down to chest)

3 x 8 @ 135 Will increase accordingly to hit the right weight..definitely can go up here.

Bicep Curls (curl bar)

4 x 10 @ 90

Dumbell Rows

3 x 8 @ 75

Standing dumbell extensions (triceps, standing with a dumbbell overhead, and then bringing dumbbell down to shoulder area, extending back up)

3 x 10 @ 75

Definitely can go up 20 lbs. or so here.


Now when I do this next Monday it will be followed by 15 minutes of HIIT (tonight I did 40 minutes of steady-state cardio)

So...what are your thoughts? Any tweaks/suggestions?

Also, do you have anything in mind for the "B" workout I can rotate in on Wednesdays and then use for Monday and Friday of the next week?

Thanks again for any help!! SOJ
 
SonofJorEl said:
Steve...never mind on the cardio question...I'm now reading on your site..

What a wealth of knowledge....well done!!
Click to expand...

Thanks man, I missed this yesterday. Be sure to sign up!
 
SonofJorEl said:
Steve...just wanted to check in with you on what you felt about my first workout was tonight..

I realize this is Tuesday, normally this workout will be done on Monday and Friday (and then Wednesday on the next week as I rotate from ABA to BAB)..I'm going to to it again on Friday and then starting Monday I'll go MWF..

Anyway...this is what I did tonight....in the exact order...

Bench

4 x 8 @ 225 (after a 5 rep warmup at 205). I'm just trying to figure out what weight will work well for me for dieting, and not going "all out" (i.e. to failure) like you suggested in another post. I know after tonight that I can bump it up to 245 at least. The last time I maxed it was 330 lbs.

Squat

3 x 8 @ 115 Purposefully VERY light as I have not squatted in at least 5-6 years. I know from experience that my hamstrings will kill the next few days...so I went that light in order to alleviate the soreness until I get into the flow. By Monday I should be fine, and will increase my weight up accordingly until I feel it's a solid workout...but not "killer" like you suggest with the leg workout while also doing cardio and one night of HIIT..etc.

Overhead Press

4 x 8 @ 115 Again, trying to get a "feel" for what weight will work for me to get a good lift but not go all out as if I'm in a muscle building stage rather than dieting. I'm anticipating going to 125-135 next time. I think that will be about right.

DeadLift

3 x 8 @ 225 Same as squat above, been a while since I've done these "big" lower body lifts, so just feeling my way back in to make sure I don't kill my legs and use proper form. 225lbs. seems perfect right now.

Lat Pulldowns (down to chest)

3 x 8 @ 135 Will increase accordingly to hit the right weight..definitely can go up here.

Bicep Curls (curl bar)

4 x 10 @ 90

Dumbell Rows

3 x 8 @ 75

Standing dumbell extensions (triceps, standing with a dumbbell overhead, and then bringing dumbbell down to shoulder area, extending back up)

3 x 10 @ 75

Definitely can go up 20 lbs. or so here.


Now when I do this next Monday it will be followed by 15 minutes of HIIT (tonight I did 40 minutes of steady-state cardio)

So...what are your thoughts? Any tweaks/suggestions?

Also, do you have anything in mind for the "B" workout I can rotate in on Wednesdays and then use for Monday and Friday of the next week?

Thanks again for any help!! SOJ
Click to expand...

The volume is a bit high here given the fact you're dieting. Think in these terms. When I'm dieting, I'll do maybe 3-4 exercises in a given workout. You simply don't need this sort of volume since muscle mass is relatively easy to preserve with considerable less volume. In fact, you could make the argument that too much volume will be counterproductive.

Personally I'd just as soon do something like....

A:

BB Squat
DB Romanian Deads
BB Bench
DB Row
Arms
Core

B:

Rack pulls or conventional deads
Leg Press or front squats
Cable or bb rows
Overhead press or incline press
Arms
Core

For the big lifts I'd be doing 2-3 sets of 4-8 reps.

For the smaller lifts I'd be doing 2-4 sets of 8-12 reps.
 
OK...I understand where you're coming from..I'll dial that back a bit.

Let me just ask..

For "arms" are you saying maybe ONE "target" lift for both biceps and triceps or forearms on MWF?

As in doing bicep curls and then tricep extensions or pushdowns?

Or maybe two lifts per target area?

Also, any good suggestions for "core" work?
 
Meh, I'm never too concerned with arms. I generally do no more than one exercise for each (bicep and tricep) per session. When I'm dieting, it might be none at all.

Some people feel the need and that's fine since it's not going to put any major dent in your recoverability.

Some people need it to optimally maintain muscle in their arms while dieting.

Suffice it to say, though, you could get away with none and you could get away with training 1 exercise every day. Or anything in between.

I leave forearms out of it simply b/c my grip gets enough work with heavy pulling.

Core work I generally include in my training is planks, side planks, pallof presses, saxon side bends, reverse crunches, cable woodchops, and occasionally some ordinary crunches. As with arms, I usually pick one exercise and do a handful of sets each training day for core.
 
Okay, so you are saying that anything under one thousand calories per day is bad and unhealthy... Ugh man bad muthafucken daniel man.

- slaps himself -

WHAT ARE YOU THINKING MAN.
 
It's been a while since I've been on here, or even thought much about fat loss, honestly. I got on the scale this morning for the first time in a while. I was 133 with 20.2% body fat. I just felt like I wanted to post that. I've been keeping up with exercise pretty well. Now I'm going to start watching what I eat as well, and I'm hoping to lost another 8 pounds, and get my body fat down to 16%.
 
I think I must be doing something wrong. Today I weighed in at 129 and 20.3%, although I have been down to 128.5 and 19.8%. I'm losing weight, but not really body fat. I'm doing a full body strength workout 3 days a week, 3 days of cardio, and gymnastics twice a week. My body fat usually drops the most after doing gymnastics, but I can't fit another day in my schedule. I eat no more than 1500 calories most days, although it is a very general count, so I guess that could be my problem. I'm reluctant to get too strict due to my past history of feeling like a failure, and the backward slide that results. I'm kind of at a loss as to what to do. Just keep going? Add more cardio? Eat less? Also, I'm not quite sure how to choose a goal weight. 125 and 16% were a little arbitrary. I just looked at the normal charts, and chose something I thought might be attainable. How do I know if I'm right?
 
I my advice after make sure you eat enough protein is to stop assessing your body fat%.
 
Ok. I'll stop. I thought it was an important part of making sure I was losing fat and not muscle. But it only makes me a little crazy, so I'm more than happy to stop.
 
I never assess my bf%.

I gauge my progress primarily on the reflection in the mirror and my performance.

Getting extremely wrapped up in the numbers like body fat % and weight transform you and your emotional well being into a slave. You become a slave to the numbers. If they're not saying what you expect, you're down. You doubt yourself. You get frustrated.

And that's silly.

Focus on the process. Focus on consistency. If you know you're doing what needs to be done and you're doing so consistently, the rest will fall into place.

I haven't weighed myself in nearly half a year. I don't care what I weigh assuming I like how I look and I'm getting better at the things I enjoy doing like lifting weights, running, etc.
 
Thank you for that. I really needed to hear that. I sometimes look at myself in the mirror and think that I look pretty good, until I get on the scale, and don't like the number, and all of a sudden, I don't like the way I look anymore. Based on what you said in my other thread, I will lower my calories slightly, but mostly make sure that I am eating well, working out, and noticing changes for myself, not based on any number. Then, in a few weeks I will weigh myself, but only as a way to monitor my progress to make sure that what I'm doing has got me on the right track. Does that sound about right? Thanks for being patient with me. I seem to be slow to catch on about how to go about this whole body image/weight thing.
 
Sounds great.

I'll note that if I'm not happy with what I see in the mirror, it doesn't throw me in a downward spiral either. I'm always focused on the process. The process is the benchmark for how I'm feeling about this lifestyle.
 
I completely agree with Steve here, I also assess myself by sight and Performance, if you managed to do that extra push up more than yesterday then you know you are getting better, i still have that wall to climb over that barrier where you cannot get that little bit of extra weight off, but that’s because I love my beer & Crisps to much :)

Fat % and all these mathematical equations on how to improve your own body is interesting but not essential to fitness, longs you eat well (meat, Veg, potatoes, salads and fish)

My weekly food routine goes as follows: and this rotates through each week

Breakfast: 2 sets of fruit, usually with a banana as its filling
Lunch: sandwich with meat and salad in it (sometimes a breakfast roll)
Dinner: rotated meat (Stake, lamb, pork, chicken) with salad & rice
Rotated Fish (Cod, Haddock, place, salmon) with salad and bread
Rotated dishes of (Tai curry, pizza, Pasta,) with salad and Veg
Rotated Drinks of (Vodka, beer, beer, beer and vodka) usually Saturday night and without salad :p

Exercise regime:

Monday: Gym (Running for 10 mins and sprinting for another 5, Rowing 2000m, Free weights for 30 mins, crunches, push-ups, sit-ups)
Tuesday: Gym (Same regime but rotated)
Wednesday: Swimming (average of 30 lengths and then steam room for 30 mins)
Thursday: Dance Class (freestyle)
Friday: Rest
Saturday: Party (Dancing & Drinking)
Sunday: Rest (recovering from Sat night most likely lol)

This is my own personal regime and I am comfortable with it so it won’t suit everyone.

Some people ask me if doing all that exercise tiers you out? yes it does but if you cool off and stretch out your muscles after your work out you end up with a lot more energy the next day ready to do it all over again, if you fuel your body correctly you will never get tired having 2 days of rest is recommend though as you need to give your body time to repair those torn muscles.

Think of the army for a second the soldiers eat up to 6000 calories a day and not put on one ounce of fat, this is due to all the exercise they do through the day and it all goes into muscle, not just the legs, arms & abs but also the lungs, stomach and heart all your internal organs are muscle and can be strengthened making you a much more healthy person.


Ok thats my 2 cents into healthy eating and living, what were we talking a bout again?!?
 
Eat whole, natural foods in 6 smaller meals
each day. Get lots of fiber, lots of protein, lots of vegetables.
Eat healthy fats...Drink lots of water and tea.
1. Set the tone with the first meal of the day by consuming a lean protein source and high-fiber, low-glycemic carbohydrates. Fiber at this meal will help control blood sugar over the morning and can help modify appetite at subsequent meals.
 
Hey there..

I heard about a few product which can Bind Your Fat Intake and can reduce weight.

No harm to read and understand the product first...

SPAM

Happy trying !!
 
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Hey man whats going on? My name is Eyan and I have been responsible for helping people lose as much as 10 lbs in 10 days. Now I am going to tell you that, I totally understand where you are coming from, as far as wanting to lose fat and not weight.

But unfortunately my friend, in this case it is literally the same. In order for you to lose the fat you have to lose the inches. And in order for you to lose the inches you have to lose weight.

Now after reading your question, I am a bit concerned! Do you currently know how many calories your body is burning per day or are you guessing?

Well I will help you out. An easy and simple way to find out how many calories you are at per day is multiplying your current weight by 12. That number represents the number of calories you need to take in per day to sustain the weight you are at right now.

I have written books on this and over 50 articles on this topic alone. In my opinion losing weight and losing fat go hand in hand. Your on the right track as far as trying to understand your calories, but anyone who answers your question would be giving you a wrong answer because no one knows your current calorie intake except for you.

Now I gave you the formula. So let me know if you have any more questions.

Talk to you soon.

Eyan Edwards
 
Steve said:
Common goals are build muscle or lose fat.

When the goal is to build muscle, you really need to be in a caloric surplus. That's not to say it's impossible to build muscle while dieting... but chances are good you won't. Especially if you're not overly fat or completely new to training. Just b/c you need a caloric surplus, however, doesn't mean you need to pack on slabs of fat. The secret is eating just enough to trigger hypertrophy while not so much that you're storing a ton of the excess to fat. Some fat gain is inevitable. But that should not be cause for concern.

When the goal is to lose fat, you need to be in a caloric deficit. When you're eating under maintenance, you're providing less energy than is required to maintain your body. The body needs that energy, so it gets it from the only choice it has: the existing tissues. In a perfect world, this is fat. In the real world, it's fat and muscle. And that's where a lot of people go wrong. When you aren't carrying a ton of fat, losing muscle while you lose fat is a very real risk. Too many people solely focus on the scale and not more important metrics such as measurements, bf%, pictures, reflection, etc. To stave off muscle loss, you really need to ensure adequate protein is consumed and a well balanced weight training program is in place.

Muscle building is a very intensive process, energetically speaking. Muscle itself is a very metabolically-expensive tissue. The body, already not getting enough energy to support what it has, is not going to make that situation worse by adding more. The best that most of us are going to do is lose fat and maintain the muscle we have. This is what leaves us with the nice, toned look that most are going for.

In general though, it's a constant process. For instance, I've gone through dozens of cycles where I'm either bulking up or I'm cutting down. I could stop and be happy with where I'm at but I like the 'chase.' I like the continual progress. So I'll bulk up by eating a caloric surplus sufficient enough to trigger muscle gain. I'll continue doing this until I'm either a) bored or b) uncomfortable with my weight gain. At this point, I'll revert to a caloric deficit (while doing all the right things to preserve my old and new muscle) to shed body fat down to lean levels.

The net result is an improved physique, assuming your 'improved' is the same as mine.

Where some go wrong is they want the best of both worlds now. Unfortunately we are all governed by the physiological laws that dictate what is and is not possible. Without drugs, you aren't going to be able to accomplish what a caloric surplus (bulk) and a caloric deficit (cut) simultaneously.

You might lose some fat and gain some muscle but it's a very inefficient road, IME. You'll much better serve your purpose/goal by focusing on one thing at a time using sane methodology and enjoy the ride.
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Holla at this post! Copied, Saved and Bookmarked LOL
 
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