I want to drop 6% BF

[katalista]

I recently posted this in the anabolic board, but they told me to ask the womens' board....

I am about to try out Clen, but am open to other suggestions.

I am 5'4", 25yrs old, 121 lbs and 18% body fat. I weight train a different muscle group 5 days a week, do high impact cardio 2x/wk, and low impact cardio (walking uphill ect.) almost everyday.

My diet consists of 40-50% protein, 30-40% carbs, and about 20% fat. I count my micronutrients everyday. I'm maintaining my weight at about 1200 calories a day. (I've tried increasing calories slowly, but alway gain body fat) My thyroid has been checked once, so I don't know why my metabolism is so effiecient on 1200 calories, even with all of my activity.

Will Clen help? I haven't had much luck with ECA's.
What are some of you guys' maintnance calories? Are they that low too?

thanks.

 

[katalista]

For the past 4 years I incraesed my calories slowly. As a ballet dancer (5 years ago, 104 lbs and 12-14% body fat) I was only eating 800 calories a day. Once I realized how unhealthy and catabolic this was, and from much advice from others who were shocked that I was living on 800 cal I increased to 1500/day. I gianed 20 lbs (and was 20%BF) and am now at 18% even with high protein and weight training. I dieted back down to 121 lbs, but I'm starting to wonder if I was right all along on 800 cal/day as extreme as it sounds. I frustrated.

 

[katalista]

Thank you so much for your interest and help.

The extra cals have been mostly protein: whey (Isopure and Myoplex shakes, Solid Protein Bars), red meat, poultry, fat free cottage cheese (so probably a bit of fat too with the meat sources).

I try to eat my carbs in the a.m. and protein in the p.m.
My activity level has changed from dancing 3-6 hours a day and walking about 2 hours everyday. Now I'm doing a high impact aerobics class 2x/wk, walking about an hour a day, and weight training 5x/wk.

It just doesn't make sence that I could do all that on so few calories, or does it?

I apreciate your sharing the pre-wedding diet plan with me. I'm willing to go to extremes, so any suggestions are welcome.

 

[katalista]

I could live on egg whites, fat free cottage cheese, and oat bran. In fact, I think I used to.

 

[Temple]

The other thing that I don't think we talk about often enough is the intensity of the weight training sessions. There is a huge difference between a hard core deadlift/squats/bench press plus some other goodies thrown in program and the pink dumbell I don't want to get big type workouts. BTW - I have found a use for a pink dumbell (it belongs to my 8 year old daughter), it makes one hell of a bookmark when your training journal won't stay open.

 

[katalista]

I completely understand the importance of your question. I know that by stating that I used to be a ballerina sets me up for the "ew...I don't want to get bulky" personna. I have clients who think this way, it's anoying, and they can't figure out why they don't make progress metabolically.

I'm lifting heavy, with the help of my husband to spot me (otherwise I'd never get the last rep out). If he wernt there, I'd probably lift a bit more timid.

 

[Temple]

Katalista - I didn't mean you specifically, hun. It is just something that we tend to forget to cover many times. Bet you could teach me a thing or two about stretching.....
But, give us your routine - inquiring minds want to know

 

[katalista]

Here's my routine:
I've been doing this w/ my husband. He got it off of Max-OT.
Should I be doing a different routine from him?
Sometimes I vary the reps if I want to try attaining a heavier weight. I'm a Pilates instructor now, so I use that equipment for a more interesting abdominal workout as well as other body parts I feel are being neglected. If I left any questions, please ask. Than you guys for all your help!

Monday: high impact aerobics 12-1pm
weights after refueling @ 3 hrs later:
Squats 3 - 8 to 10 (55-70 lbs)
Leg Press 3- 10 to 12 one leg at a time (40-50 lbs)
Stiff Leg Dead lift 3 - 8 to 10 (bar, 45 lbs)
Standing Calf Raise 3 - 8 to 10 (60-90 lbs)
45º Calf Press 3 - 8 to 10 (45 lbs)

Tues: Pilates in the a.m., incline fast walk after weights
Straight Bar Curls 3 - 6 to 8 (45 lbs w/ help)
Alt. Dumbbell Hammer Curls 2 - 6 to 8 (20 lb bells)
Lying Tricep Presses 3 - 8 to 10 (35-45 lbs)
Tricep Cable Press Downs 3 - 8 to 10 (40 lbs)

Wed: walk after weights again
Straight Bar Military Press
(In front) 3 - 8 to 10 (45 lbs)
Dumbbell Press (Palms facing in at bottom of the movement and rotated forward at the top.) 2 - 6 to 8 (20 lb bells)
Dumbbell Side Laterals 3 - 8 to 10 (10-12 lbs )
Upright Rows (close grip) 2 - 6 to 8 (45 lbs)

Thurs: Pilates in a.m., walk after weights
Lat Pull Downs (In front) 3 - 8 to 10 (50-60 lbs)
Seated Cable Rows (straight bar.) 3 - 8 to 10 (40-55 lbs)
Bent Over Barbell Rows 3 - 8 to 10 (45 lbs)
One Arm Dumbbell Rows 2 - 8 to 10 (20-25 lbs)
Weighted Back-Extensions 3 - 8 to 10 (0-10 lbs)

Fri: high impact aerobics class 12-1pm
weights 3 hrs after refueling:
Flat Barbell Bench Press 3 - 8 to 10 (45-70 lbs)
Incline Dumbbell Bench Press 3 - 8 to 10 (20-25 lbs)
Assisted dips 3 (10)
Leg Lifts
Crunches

 

[katalista]

I use calipers to test my BF. I use the 7 site method. I don't trust the Tanita scales. I trust slight human error more.

 

[katalista]

My husband helps me. I've heard the scales can be off depending on your level of hydration. Is this true, and do you have a better suggestion of how to measure? I'm willing to try it if it's not expensive.