Fat loss only - no more muscle please!
Apologies for the long post, but I'm now at that stage in my journey of needing to lose those pesky last 20 odd lbs so please bear with me!
I'm 41, female, 5 foot 3, weight 161 lbs, ~29% body fat, UK size 12 (=size 8-9 in US?). I've lost 35 lbs so far, the last 21 since I went primal.
To reach my target weight of ~145 lbs I need to shed another 16 lbs. If I lost this exclusively as fat, without gaining more muscle, that'd take me to ~20% body fat.
I don't want to go sub 20%, which I expect would be difficult as between ages 13-30 my weight fluctuated between 130-147 lbs with estimated % body fat approx 23-30%. Most of my weight gain happened during my late 30s.
Muscle gain (~ 10 lbs during the past 7 months) has been mostly in abs, pecs, bum, arms and quadriceps. Fat loss has been a steady 2-3 lbs a month.
Could all this muscle prevent me reaching my target weight given my percentage body fat history? If I have to lose some muscle, so be it. My health is good and I'm very motivated. My leptin and thyroid function feel solid, and I'm not insulin resistant.
Currently doing weekly: 3-4 strength sessions of 30-45 minutes; ~5 hours of cardio at the gym, mostly intervals, which incorporate sprinting; walking ~15 km a week.
Daily intake ~2500 cals (not strictly counting/allocating); ~ 150-170 g of carbs and ~110 g of protein. Eating the bulk of carbs in evening meals and post-workout. IFing at weekends. Not keen to cut calories much as that lowers basal metabolic rate.
So... the plan, starting from today:
(1) Cut strength training to 1 hour a week, focusing on the abs and whole body strength exercises.
(2) Keep low level cardio at the gym at ~5 hours weekly, and walk at least 25 km a week.
(3) Eat more fat with my post-workout evening meal to prevent more muscle gain, and reduce protein intake to ~80 g a day? Reduce cheese intake (150 g a day) as that's very anabolic, and carry on eating similar amount of eggs and fish (I don't eat meat).
(4) If fat loss stalls, try carb-up days. Am curious enough to give those a shot.
Any comments, tips, or experience from fellow Groks or Grokettas would be much appreciated.
(Have put this in Fitness, but appreciate it covers Nutrition too.)
F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.