I can't seem to loose any more BF !!

[blondey]

Ok - nothing is budgeing - nothing at all!!! I am at 14.9% BF and fluctuate between 55-57kg. I want to shift about 4% BF by January/Febuary (aim to hit again 11% and 57KG) but haven't made any progress for the last 4 weeks! My body seems to have decided that it will just stay where it is!

Maybe if I place down my diet and training schedule someone may be able to spot something or tweak something??

3 Day Spilt - working it on a 4 week plan of 12 reps then 10reps/8 reps going heavier each week. And the fourth week to be drop sets.

!st Meal: Porridge
2md Meal: Yohgurt + Le Snac
3rd Meal: Pasta and Tuna or Bagel and Chicken
4Th Meal: Salad and Tuna
5th Meal: 1c Veges and 75g Chicken

At least 3-4litres of H2O a day.

Aaaaaaaaaaaaargh - I'm getting soooooo frustrated!

 

[Sassy69]

Yup -- generally when you are stuck, something ain't working so try a new approach. Spats knows her stuff - start there for 3-4 weeks and see what happens. Also just want to throw in a comment - you are 15% bf which is pretty good for a female. Getting down to 11% may give you some unexpected results if you are just trying to get leaner -- are you planning to compete or anything? Around 11% you may see your menstrual cycle stop - this is ok for a few months but not good for extended periods of time - so you might want to shoot for a BF that is a little higher for maintenance. What are your goals with all of this? And what are you basing those goals on?

 

[blondey]

Thanks Sassy, We'll the period is already 10 days late - but I've been lower before without it stopping - and unless I'm the Virgin Mary..

Goals: Was going to compete in Body Sculpting but an injury made me loose some motivatation at the moment it is more to cut up for summer - see more ab definition and muscle definition- too be honest I would settle for 12% BF.

Have been training hard for about 1 1/2 years - more a personal goal than anything - to acheive something that takes dedication and not to pike out when it gets too hard. And possibly to compete next year pending on how the injury goes..

 

[blondey]

Thanks Spatterson too - I've just printed off the spreadsheet and will give it go.

 

[toga22]

Hey blondey, have you experimented with any low-carb diets? I was in a similiar situation as you a few months back, and making no noticeable progress in my eyes became very frustrating as well as, unmotivating. I have been on a low-carb, CKD type diet for about 10 weeks now, and I have been making a lot of progress. I have been eating less than 25 grams of carbs for 6 days and then refeeding, or eating high simple carbs (60%) on day 7. I weight train during the 1st 5 low carb days, and do a lot of cardio. Many of the recommendations that I have heard however, really only suggest that you do cardio for 30-45 minutes a day, first thing in the morning. The only drawback to this type of diet that I have noticed is during the first couple of weeks, I did see a decrease in my energy level. It is now, however, probably higher than it was before.

Best of luck to you blondey!!
~toga

 

[dEgeNeRaTe8211]

IMO, your body is totally accustomed to your dieting and workout routines. you gotta change things up, maybe go on a cheat week (like a cheat day) to give your metabolism a kick. maybe change your workout routine, like go double-time or something.
...just something different.

 

[dEgeNeRaTe8211]

...and also...

it looks like you're not getting enought protein, too much carbs, and not enough fat.

...but thats easy to adjust.

 

[blondey]

hahaaha - it seems like I am! Thanks for all the good advice guys! Will start adding in some flax seed oil and dropping out the naughty but yummy carbs!

Plus planning to to a drop set week and higher reps next week - seen as I mainly tend to just lift heavy, fingers crossed!!

I've completly forgotten how to work out what my calorie intake should be is it something like Body weight x BF x ?

 

[new@gettinbig]

Ummm..you are not getting near enough food to fuel your body sweetie...more PROTEIN...chicken, lean red meat, turkey breasts and egg whites...get more in. also cut out the yogurt and pasta...dont need that. eat oatmeal, yams, rice and your veggies..should be eating 6 times a day...dont be afraid to eat clean protein..you need your fats as well...bf will not drop on that sort of diet.

 

[rez]

cal intake is 12-14x body weight isnt it?
also how much fat should be in the diet? how much is too much if its coming from 'good' fats?