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Thread: At goal weight but want to decrease body fat page

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    ElaineK's Avatar
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    At goal weight but want to decrease body fat

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    Hi all,

    I've been Primal for about a month. I'm 5'6" and about 118 - so I do NOT need to lose more weight. I'm about 20% BF - would like to shred down more without dropping more weight. Do you think I can eat close to my BMR+activity (which is about 2000 calories/day) but if I keep my carbs under 100 I will still continue to drop fat??

    TIA!
    Elaine

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    dado's Avatar
    dado Guest
    do you lift heavy stuff?

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    JKC's Avatar
    JKC
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    I found what worked for me to maintain but lose inches was to keep my protein up. I did some exercise, but not everything Mark suggests, and still lost 1 to 1-1/2 inches off of both waist and hips in maybe a month or so with no loss in weight, which is decent in my books.

    I try for around 100g protein a day (I am around 100lbs lean body mass) and I eat 75-100 g carbs a day usually.
    Karin

    A joyful heart is good medicine

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    ElaineK's Avatar
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    Quote Originally Posted by dado View Post
    do you lift heavy stuff?
    Yes, I lift pretty heavy about 3 days a week. I'm doing P90X (third round)

    Quote Originally Posted by JKC View Post
    I found what worked for me to maintain but lose inches was to keep my protein up. I did some exercise, but not everything Mark suggests, and still lost 1 to 1-1/2 inches off of both waist and hips in maybe a month or so with no loss in weight, which is decent in my books.

    I try for around 100g protein a day (I am around 100lbs lean body mass) and I eat 75-100 g carbs a day usually.
    I'm at about 130g protein per day - although I calculate my LBM to be about 93. Here's a look at my food diary (about the same most days) from yesterday: Elainekatko's Food Diary | MyFitnessPal.com - any suggestions?

    Thanks!
    Elaine

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    Leida's Avatar
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    I couldn't drop inches without shredding muscule at about the same BF%. I am 5'6", and first I went to ~ 117 lbs, dropping to ~ 17% BF, but started looking like I excaped concentration camp on my upper body. Then I started heavy lifting and my weight increased to ~ 122 lbs, but was stuck in the 18-20% BF range. Then I 'bulked up' to 132 lbs, winning a few lbs of muscule, but 75% was fat. I stopped my bulk las January, and can't get back to 120 lbs for love or money. I am stuck in the up-down between ~ 123 and 127 lbs, at the same 18-20% BF. I do not count calories, but the last time I counted I did 1,800-2,000 cals.

    I do 3 lifting training sessions and 3 HIITs and walk as much as I can. I excluded dairy about a month ago. I eat carb post-workout and do plenty of meat. I do IF for 14-16 hours daily, and started re-introducing Eat.Stop.Eat this week again, because the weight swung up to 127 lbs.

    So, if someone discovers the way to get to ~ 15% BF, while not starving, losing muscules and not dropping fruit/berries, I am all ears!
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  6. #6
    js290's Avatar
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    Quote Originally Posted by ElaineK View Post
    Hi all,

    I've been Primal for about a month. I'm 5'6" and about 118 - so I do NOT need to lose more weight. I'm about 20% BF - would like to shred down more without dropping more weight. Do you think I can eat close to my BMR+activity (which is about 2000 calories/day) but if I keep my carbs under 100 I will still continue to drop fat??

    TIA!
    Elaine
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    Leida's Avatar
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    Elaine, your food choices are as perfect as they get, but I would steer away from eating nuts or nut butter 3 x a day. They are PUFA reach, so you might want to replace it with some sort of meat.
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

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    I looked at your day's eating, and I would say that I would tend to eat less shakes and more real food. Generally also, although I allow myself to snack if I want to, I generally stay to 2 meals - you may do better to go back to 3 meals without shakes, but incorporate more food into your meals.

    You have what looks like a reasonably high omega 6 profile (nuts, nut milk, nut butter, avocado, peanut butter) - I would check these foods out in nutritiondata or another detailed program to see what your omega 6:3 ratio is. I am pretty sure it must be too high - you should aim for 4:1 or lower.

    When I lost inches but not weight, I concentrated on making sure my diet was healing, so making sure I got all the RDA I needed of everything, getting my omega 6 to 3 ratio good, and eating clean, 1 ingredient foods (except the occasional cheat, most commonly 90-99% chocolate). At this time, I figured out what supplements I needed to maintain good health, and I am sure that this helped too. Generally speaking, I looked at what I was getting with what I was eating, and just bumped up what I had to with supplements. Nutritiondata was invaluable with this too, since to gives information on the vitamin and mineral content of everything.
    Karin

    A joyful heart is good medicine

    He is no fool who gives what he cannot keep to gain what he cannot lose. - Jim Elliot

    Mmmmm. Real food is good.

    My Journal: http://www.marksdailyapple.com/forum/thread29685.html

  9. #9
    dado's Avatar
    dado Guest
    you gotta squat!

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    Hi Elaine,

    I am pretty much in the same boat now - 118, 5'6 - still not at the body comp I want to be at. Been lifting, doing HIIT, eating clean, lots of walking...trying to rest a bit more this week because I think I wasn't giving my muscles enough time to heal and hoping that helps the balance. If you find something that works, let me know! I also have the prob of looking emaciated on top but my thighs/legs are strong - I just hang on to body fat more on my thighs and upper arms than anywhere else - even at this weight. I don't know if I should kick up the weights or do more cardio or what - sometimes I get so much conflicting info I don't know what is up or down anymore! I also IF - did my longest fast Sunday to yesterday, between 30-35 hours. I'm waiting to see how the rest of the week plays out...

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