New Girl needs HELP!!

[GenaG]

I am 20 and have been working out for the past 3yrs. I am 5'4 132lbs. and 15% Body Fat. I have hit some sort of platue. I am running my legs off (about 3 miles a day, 4-5 days a week) and weight train. I really watch what I eat too. I eat salad at least 5 days a week. I want to get to about 10% body fat...any suggestions?

[dj_kno1]

My wife is in just about the same spot, and keeps asking me. But I'm one of those bastrads who can loose weight easily (gaining it is a whole other problem). So, I'm interested in what everyone else has to say too, so's I can pass it on.

[Iron-T]

I sense a few problems here :
first of all 15 % bodyfat is a healthy range for a woman ! 10 % is not really such a good idea long term, unless you plan to compete. Anything lower than 14 % can set you up for problems like ammenorrhea ( loss of your period ) especially if you overtrain at the same time !
I fear you might not consume sufficient calories to support your training. Your body slows down its metabolism and hence you feel you reached a plateau.Your body goes in 'preservation mode' which will make it even harder to loose the last 'layer' no matter how much you train. Focus on weight training, as muscle is meatbolically active and the more muscle you have, the more calories you will burn, the more fat you will loose !
Now, you said you eat well....but if all you eat is salad, you set yourself up for failure ! ( Maybe you could list a typical day of eating ..that would help us advice you better ! ).
- Eat 5-6 small meals a day ( eating this often will keep your metabolism humming and help you burn cals )
- consume at least 1 gram of protein per pound of body weight ( whey, lean chicken, lean turkey, waterpacked tuna, egg whites...etc )
- consume most of your calories from starchy carbs early in the day and then switch to fibrous veggies
- avoid processed foods, sugar, saturated and trans fats ( instead have some healthy fat..CLA capsules, a handful raw almonds, a dash of olive oil..)
- drink plenty of water
- BUILD MUSCLE
- also cycle your calories, so your body does not adjust to the same regimen day in and out. Have a high carb day and then drop down again, but keep your protein high

trust me...try this and you will see you will succeed !

[GenaG]

Sorry, I should be a little more specific. A normal day of eating I would start off with breakfast, something like cereal and a banana, mid morning another small fruit like a plum then for lunch I usually eat 2 boiled eggs, 10 wheat crackers and another fruit. This takes me up until about 1 in the afternoon when i usually work out. after my workouts I either have a protein shake or a high protein snack. At about 5 I will eat dinner usually a salad with Shrimp or Chicken and two more boiled eggs. This is my meal plan on my usual days. I do have my bad times (PMS can be hell) like yesterday I had a small slice of no sugar added peach pie (yummy :) If it is late at night before i go to bed I sometimes have another high protein snack about 7:30 or so. This is how I usually eat. I really try to stay away from all the junk food and resturant food. So I hope this gave you some insight into my calorie intake.
My trainer told me my bf% was 15....I just don't see that, I am really thinking like 18-20 maybe more i don't know alot about that stuff. I am entering the finals for a swimsuit contest and would really like to show off my gained muscles (It is about 3 weeks away) I am just not seeing the definition in my abs and legs like I would like. Any and all suggestions are welcome... Check out my website if you get a chance and tell me what you think www.genag.itgo.com
Oops almost forgot, I take a multivitiman, Chrommium (sp?), CLA, Vitiman E and Iron. But not all at the same time ;)
THANK YOU soooooooo much for all your help :)

[Iron-T]

Gina,
nice pics ! Well looking at your diet.....there is a few things you need to change. You don't get enough protein, which will help you maintain and build lean muscle. Also your caloric intake seems low, which will backfire on you !
Breakfast is fine, but try adding some protein like nonfat cottage cheese or stir some whey protein into your cereal.
Snack : have the plum and maybe 3 boled egg whites ( remove yolks )
your 'lunch needs a makeover !! Mix a small salad with fresh lettuce, tomato and cucumber and add a can of waterpacked tuna.
Afetr your workout you need to refuel your body , so have a protein shake.
Your dinner looks fine.

[RedheadHardBody]

Healthy body fat for women is between 15% to 20%.

[Fudog1138]

Bump on Iron-T protein suggestions. Your pics look great. I guess if you really feel you must get down lower then I would target around 12-13%. You'll see your six pack as long as your doing ab work. Three weeks till the pagent? You may be able to do it. Consider a fat burner if you can tolerate them. Ask one of the other female competitors. They'll have better insight.

Bottom line though feed your muscles.

Welcome to the board and best of luck with your competition.

[Freyr]

Iron-T is right. Women's bodies fall into preservation mode very easily.

[Danny]

The more muscle you have the more calories you burn. The muscle needs calories to survive. So if you want to lose that last bit of fat it will be easier to do it if you add a little more muscle.

[MsFit]

Just be certain that you are getting some sort of complete protein with every meal. Even a snack should contain protein. Be sure you are getting adequate water intake too.

Try interval training in your cardio to shake things up a little bit and get the ball rolling once again.
MsFit

[DumbellAndy]

Geena your gorgeous!I dont think you need to lose any more bodyfat,and youve got to remember it can affect your health if you go down to low,15% is low for a women,good luck in your comp,let us know how well you do wont you.