5'6 133 lbs 17% BF, wanna cut fat to under 10% BF

[tuxedoman34]

I lift 3-4 times a week every other day. I eat only healthy. I am constantly putting on fat. I want to get rid of it. How?

[kc303]

Uhhhh cardiooooooooooo, and eating healthy means jack**** if your eating not enough/too much.

[ndruo]

I'll try to elaborate on what the above poster is saying.

Eating healthy is important, yes. Proper macro-nutrient balance goes a long way in terms of how your body will build itself. At the same time, though, you have to watch how MUCH you eat.

The basic idea is calories in < calories out. That's how you lose fat and weight.

If your body doesn't use what you put into it, it'll store it as fat. Doesn't matter what it was originally composed as.

However, if you eat too far below maintenance, you fool your body into thinking it's in starvation mode. This means it'll hold onto as much fat as possible. It makes sense, from a survival perspective. But you're not really looking to make sure you're able to survive a few days without food. You're trying to get swole right broheim?

Now, I do have some stuff of my own to add:

You're 133 at 5'7" and 17% body fat? That seems awfully low to me. You may want to put muscle on your frame instead. You're the definition of "skinny fat." It's more useless than what I am currently, which is "fat fat." Muscle passively requires more calories to maintain, so it'll help with your long term goals and help bring up your basal metabolic rate.

I'd worry less about cutting fat -- you'd be a 110 pound weakling with pencil arms and a six pack if you got to your desired body fat level right now. I'd worry about gaining muscle.

[timmyjsn]

guy or girl?

[ndruo]

profile says guy. I'll assume he's not lying there.

[KoolDrew]

I lift 3-4 times a week every other day. I eat only healthy. I am constantly putting on fat. I want to get rid of it. How?

It doesn't matter how "healthy" you eat. If you eat too much, you'll put on fat. Try eating less.

[tuxedoman34]

It doesn't matter how "healthy" you eat. If you eat too much, you'll put on fat. Try eating less.

I eat 6 meals a day. every 3 hours. 30gP and 30gC, 5-10gF each meal.

[ndruo]

You're taking in about 1845 calories a day. Depending on your level of exercise, probably too much for someone your size if your only concern is burning fat.

[gun-G]

I lift 3-4 times a week every other day. I eat only healthy. I am constantly putting on fat. I want to get rid of it. How?

So, your 130 and want to loose 10 lbs of fat. Now, if you weren't "constantly putting on fat" how much would you weigh now? Lose ten lbs and you are going to be one skinny little kid.
Leave the fat alone, you need to start putting on some muscle weight, guy. By bringing up the muscle weight and the fat weight remaining relatively stable you will lower your BF %.

Time. Dedication. Intensity.

It works if you let it.

MULLY

[Silleli]

I'll try to elaborate on what the above poster is saying.

Eating healthy is important, yes. Proper macro-nutrient balance goes a long way in terms of how your body will build itself. At the same time, though, you have to watch how MUCH you eat.

The basic idea is calories in < calories out. That's how you lose fat and weight.

If your body doesn't use what you put into it, it'll store it as fat. Doesn't matter what it was originally composed as.

However, if you eat too far below maintenance, you fool your body into thinking it's in starvation mode. This means it'll hold onto as much fat as possible. It makes sense, from a survival perspective. But you're not really looking to make sure you're able to survive a few days without food. You're trying to get swole right broheim?

Now, I do have some stuff of my own to add:

You're 133 at 5'7" and 17% body fat? That seems awfully low to me. You may want to put muscle on your frame instead. You're the definition of "skinny fat." It's more useless than what I am currently, which is "fat fat." Muscle passively requires more calories to maintain, so it'll help with your long term goals and help bring up your basal metabolic rate.

I'd worry less about cutting fat -- you'd be a 110 pound weakling with pencil arms and a six pack if you got to your desired body fat level right now. I'd worry about gaining muscle.

Agree here. Define your goals and then proceed. You need to be in a caloric deficit to lose fat. At your current weight, not sure if you will quickly approach being too skinny. The end result of a cut is much better when you are starting with a good foundation / frame. Hope that helps.

[Mr13percent]

i've been 5'5" @ 128lbs and still thought I needed to lose weight. then ii realized, like everyone has been saying here, you need to have some muscle under there if you want to actually look cut. pack on the muscle slowly so you won't have to cut very long later.

[ilanus13]

eating healthy food

[dcd5269]

how do you know if you aren't eating enough calories? do you have to count them? how do you know the proper calorie intake vs how much exercise?

[gun-G]

how do you know if you aren't eating enough calories? do you have to count them? how do you know the proper calorie intake vs how much exercise?

Write down your intake, get a nutrition almanac that breaks down cal/prot/carbs/fat/mictos(vits and mins) , sign up for fitday.com , as you keep track monitor your weight, find where you don't add or lose wt. This is your maintenance caloric intake. There's also plenty of calculators online ( nutritiondata.com) to get yourself started.MULLY

[djbcrdi]

why would you want to cut at 130???

[mangojuice]

I would suggest instead of cutting to do a clean bulk followed by a cut... seriously at 130 and 5'6'' that's featherweight even myself at the same height at 160 needs more body mass but i'm going for the abercrombie body build so around 150-155ish is my own personal preference, you'll look like a twig if you cut at 130!