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  • Body Fat

    So I am not sure if this has been addressed here or not (it probably has) but I will post anyways.

    I am currently weighing in the 170 to 175 pound range at 15% body fat. I would like to drop down to 10% body fat but I would like to keep doing my SimpleFit workouts as well as staying around the same weight. I really do not want to drop below 170 because I eventually want to move back up to around 200 lbs at about 10% body fat.

    Are these goal unrealistic first off (I know it won't happen overnight)?

    Does anyone have any advice as to how I should go about dropping that 5% body fat and stay in the 170 range? If I do have to drop below 170 lbs how should I go about gaining the weight back without gaining the body fat?

    Thanks
    Colby

    Pre Primal
    January 2010
    215 LBS 40 in waist

    Today
    170 LBS 36 in waist
    Goal (1) Look Great Naked (and visible abs)
    Goal (2) More defined muscles and functional strength
    Goal (3) Achieving Mastery level in Convict Conditioning

  • #2
    I highly recommend Leangains (Intermittent fasting diet for fat loss, muscle gain and health). I don't think you necessarily have to drop weight to get to a lower bodyfat percentage. If you are willing to be patient and take things slowly, you can (in effect) gain (or at least maintain) muscle while losing fat. I say in effect because you can't do both (gain muscle lose fat) at the same instant, but you can do both over the course of a day. And if you do it right those infinitessimal daily changes will start to add up.

    Comment


    • #3
      The answer is maybe.

      Here:

      http://www.weightrainer.net/bodypred.html
      Last edited by chima_p; 09-19-2011, 10:21 AM.
      Don't be a paleotard...

      http://www.bodyrecomposition.com/nut...oxidation.html

      http://www.bodyrecomposition.com/nut...torage-qa.html

      http://www.bodyrecomposition.com/fat...rn-fat-qa.html

      http://www.bodyrecomposition.com/nut...-you-need.html

      Comment


      • #4
        this is definitely doable. i stayed the same weight while losing noticeable amounts of body fat...following either simplefit or mark's PBF. also, as yodiewan mentioned, fasting probably helped a bunch. diet is really the key when it comes to losing body fat. 10% isn't going to be an easy goal, but if you stay primal, work out hard, and consider fasting and carb refeeds you should hit it at some point.
        http://www.marksdailyapple.com/forum/thread60178.html

        Comment


        • #5
          Originally posted by cmpitre View Post
          Does anyone have any advice as to how I should go about dropping that 5% body fat and stay in the 170 range? If I do have to drop below 170 lbs how should I go about gaining the weight back without gaining the body fat?
          First, do you have the genetics to pack on 30lbs of lean? Second, why not just go lift some heavy ass weights and see where your body composition ends up, rather than trying for some fantasized measurements? Three, why does losing fat and gaining lean have to be separate processes?

          Comment


          • #6
            js290,
            Because thats what I want. It doesn't matter if its attainable, the point of the goal is to keep me working hard to try to attain it whether it is reachable or not.
            The point of the forum is to ask for advice so I am asking, I don't know why losing fat and gaining lean has to be a separate process. Can you tell me why it shouldn't be a separate process and how to do both at the same time.

            i want to be at a certain bodyfat percentage because that is what I want, some people are fine just being where they are but I have a goal in mind and thats what I am sticking too.

            I just wanted advice from the collective to see if anyone has any input on the subject.
            Colby

            Pre Primal
            January 2010
            215 LBS 40 in waist

            Today
            170 LBS 36 in waist
            Goal (1) Look Great Naked (and visible abs)
            Goal (2) More defined muscles and functional strength
            Goal (3) Achieving Mastery level in Convict Conditioning

            Comment


            • #7
              Carb refeeds!!

              Comment


              • #8
                It is hard but doable. Best way to do this is to follow some of the body recomposition protocols but with clean 'paleo' food. Google body opus, anabolic diet or if you want something more extreme and complicated - ultimate diet 2.O

                Comment


                • #9
                  Colby, I second the Leangains suggestion. I stole many of my ideas from that web site, and starting from over 15% BF, I am now closing in on 10% body fat at about the same weight as you (if my scale is to be believed). The key elements in my experience:

                  1) Intermittent fasting. Skip breakfast daily.
                  2) Lift really freaking heavy, in the 3-6 rep range. Don't succumb to the temptation to do cardio on your off days (although walking and similar slow movements are helpful).
                  3) Cycle macronutrients: high-carb and low-to-moderate-fat on training days; super-high-fat and very-low-carb on recovery days. Protein always high (like 1g per pound of lean mass on average). Goes without saying your food choices should be primal (no grains, sugar etc.)
                  4) Patience. It takes a long time. You wouldn't expect to double your bench press in a couple of weeks; losing body fat is no different (for most people anyway).

                  There's lots more good info on the Leangains web site. But in the end, it's not rocket science and you don't need to get everything perfect to get results. Just stay consistent and don't overtrain. Good luck, it's well worth your trouble!

                  Comment


                  • #10
                    Timothy,

                    Thanks for the input. I notice number 2 to LHT. I'm really into doing bodyweight exercises. Would it work the same. I've just started this simplefit program which is really neat. Instead of doing the progressions suggested in simplefit, I could do 3 days a week of the day 1 exercise then on the 4th day I could do the day 3 see if I am ready to move up to the next level.
                    Colby

                    Pre Primal
                    January 2010
                    215 LBS 40 in waist

                    Today
                    170 LBS 36 in waist
                    Goal (1) Look Great Naked (and visible abs)
                    Goal (2) More defined muscles and functional strength
                    Goal (3) Achieving Mastery level in Convict Conditioning

                    Comment


                    • #11
                      Colby, different bodies respond differently, but for me, bodyweight and sledgehammer training alone weren't enough to build muscle and lower my BF past an initial plateau. Once you can do more than about six reps of a given exercise, and certainly once you're past 12, the strength gains really taper off, and you're more into conditioning.

                      Weighted bodyweight stuff, though, that's a different matter: try doing pushups with a weight on your back, or chinups/pullups/dips with a weight belt on. A savvy and dedicated bodyweight athlete can get the same results by manipulating leverage, but personally I found adding weight to be the easiest way to progress.
                      Last edited by Timothy; 09-19-2011, 12:11 PM.

                      Comment


                      • #12
                        My problem is the inability to do pullups.
                        I can do pushups, not many maybe 10 at a time, but pullups kill me.
                        I have to do modified. I am not at a deadhang, almost but my feet are on the ground and arms almost fully extended.
                        Colby

                        Pre Primal
                        January 2010
                        215 LBS 40 in waist

                        Today
                        170 LBS 36 in waist
                        Goal (1) Look Great Naked (and visible abs)
                        Goal (2) More defined muscles and functional strength
                        Goal (3) Achieving Mastery level in Convict Conditioning

                        Comment


                        • #13
                          How tall are you? I’ll start with the disclaimer that trying to “get big” is a short sighted waste of time, unless your occupation is tied to it (i.e. professional something that requires “bigness”). Otherwise, you are just adding weight (even if it is muscle) that, if you have to drastically alter your diet and lifestyle to gain and/or maintain, your body is not meant to maintain. Here’s the thing, is it possible to gain lean muscle weight while losing fat? Yes. Will you? No. Why? Because you are 170 pounds with a 36 inch waist. Get lean and strong, and then see about getting “big”. See first if you can get visible abs and maintain/increase your strength.

                          Comment


                          • #14
                            I am 6'3".
                            Colby

                            Pre Primal
                            January 2010
                            215 LBS 40 in waist

                            Today
                            170 LBS 36 in waist
                            Goal (1) Look Great Naked (and visible abs)
                            Goal (2) More defined muscles and functional strength
                            Goal (3) Achieving Mastery level in Convict Conditioning

                            Comment


                            • #15
                              Why would you need the carb refeed days like on the anabolic diet.
                              Can I just do the Primal plan and stay below to 50 gram of carbs range.
                              Colby

                              Pre Primal
                              January 2010
                              215 LBS 40 in waist

                              Today
                              170 LBS 36 in waist
                              Goal (1) Look Great Naked (and visible abs)
                              Goal (2) More defined muscles and functional strength
                              Goal (3) Achieving Mastery level in Convict Conditioning

                              Comment

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