Newbie question-

[solstice]

I am trying to lose 90-100lbs of fat and build muscle at the same time- I'm trying to set a specific goal as far as weight range and body fat percentage- does anyone have an idea of ideal body fat percentage for women? I don't just want to be thin- I want to be muscular- so I'm not sure where to put the numbers on that one...

[darkangel]

Check out this link for a calculator and chart:

http://www.cdc.gov/nccdphp/dnpa/bmi/

[solstice]

But isn't BMI irrelevant (or much less so) for someone who carries alot of muscle?

[darkangel]

You're right. I thought I was sending you to a site that had a bodyfat chart for women in addition to BMI.

Try these sources for varying opinions:

http://www.tanita.com/MessageForWomen.shtml#
http://lowcarbdiets.about.com/library/blbodyfatcharts.htm

The program I'm on, Gaining Mass by Anthony Ellis, has the following guidelines for active females pursuing fitness goals:

Over 30% Obese
22-30% Average
18-22% Fit
12-18% Ideal
Below 12% Unhealthy

[SumthinOrNuthin]

Hi and welcome :)

I wondered if you'd thought of setting some short-term goals? Its nice to have the end game in mind but it can take a long time to get there. A series of short term goals might help you along the big journey and give you some nice 'wins' along the way.

Ultimately, I believe that 18-22% is considered 'healthy' in the medical world. Drop below 18% and your Doc might frown but most here will argue that its fine. Its just that below that figure is when some women start to lose their periods but of course everyone is different. Some may lose their cycle at 18, for others it might be 15 or 12 or whatever.

Maybe you could shoot to reduce your BF by a small amount every few weeks? That way you'll be having regular successes which might help keep you motivated. Maybe shoot in the looooong term for 20% and then re-evaluate?

One thing to NOT do is have a specific goal weight in mind for your end game. I say that because as your journey progreses you will find out what your body is like at dropping fat and building muscle. As you go through that recomposition your actual weight might be a disappointment at times so I would strongly recommend taking some 'before' photos and taking measurements. There will be times when you want the scale to do something and it won't, but your measurements will tell you things are changing. Shooting for a 'look' or a dress size can be easier on the mind than a specific weight.

Sorry, I'm going on a bit now!

Good luck with your goals and please stick around so we can read about your successes :)

[solstice]

Thanks Darkangel :)

[solstice]

Sumthin,

Very sound advice :) I've never been one to get frustrated and give up with long term goals- I'm flexible with change- but yes- I have and am setting short term goals as well. I just feel more motivated if I *also* have an end-game in sight- ya know?) I do feel that I want a specific number as a goal- only because I know myself and know that I'm totally comfortable if I change my mind and that number changes- lower OR higher ;) It's like- if I go on a road trip and figure I'll stay at a certain hotel- I know what city I'm going to and where I *think* I'll stay- but if I get there and don't like the look of the place- I'll go stay somewhere else LOL) I have a few 'big' numbers I'll hit long before then and I'll have plenty of time to revamp my plan- (200 is a big one- 180, the weight I met DH at is another- and then 150, my 'prom' weight) So if I get past there and start feeling happy with my body, I don't *have* to get down to 125 or 130 or whatever I set. I care far more about how I *feel* and look and the strength that I have than I do the number on the scale ;) But I want a specific number to work toward just the same ;) I'm a realist- what I think 125-130 looks like and what it actually does may be very different for my body. And I want to be ripped- So I may end up quite a bit higher than I might think starting out- scale number wise- but I'm OK with that. Hell- anything under 200 right now is good by me LOL!

Right now my simple short term goal is 10lbs. down. Working my way there ;)

A few other short term goals are to figure out the macros for my diet and plan ahead, preferrably by week, but I'm good with preplanning the night before as well.) I just picked up a good nutrition guide with food counts last night at the bookstore and signed up with 'thedailyplate' (which I LOVE!)

Another goal is to be in the gym 3 times a week (starting out) and working up to 5-7 (slowly) I'm going to be signing up for a personal training package soon so I can get more familiar with the various machines and ideally some free weights as well. I'm going to sign on for a months worth of 3 times a week sessions. After that I should be comfortable enough to fly solo. And then I plan to revamp that with a few sessions about every 3 months I think (?)

Anywho- thanks for making me feel welcome- when I first started posting (and in some of the other forums) I feel SO out of my league LOL! It feels kinda comfy here) *testing out a patch of floor for some stretches...* ;)

Thanks.

[darkangel]

The journey begins with a single step... or something like that. LOL

There are lots of wise and helpful folks here. We've all felt out of our league and/or discouraged at times. I'm going thru some of that myself, at the moment. The effort is what counts. No matter what shape we're all in, we're all striving to improve ourselves and create healthier bodies and lifestyles. We're here to get help and to help others. It's a great community and we're glad to have you!