fat loss

[passion727]

HI,
I am a 36 year old female trying to lose fat. I am 5feet 2 inch weighing 112.4 lbs. with 24.7% body fat. My goal is to reach to 15% body . I am on 1350 cals per day meal plan.
How many pounds do i need to lose to achieve my goal? Is it possible to gain some lean mass while losing fat? Please advise.

My work out routine:
strength training 3 times a week with some steady state cardio and HIIT training 2 times per week.

Thank you

[okayest]

Whatever gave you a decimal of a percentage in body fat is probably not accurate. Do you have a picture instead?

Also be very aware that healthily maintaining 15% body fat for a woman is next to impossible. 18-20% is a better idea of a low but maintainable body fat. This is only helpful if you're going off of visual estimates.

[adriannec]

On top of body fat estimates being pretty inaccurate, they're also irrelevant. 15% BF looks different on everyone depending on genetics, how you carry fat and muscle, muscle base. Think Victoria's Secret model vs figure competitor. Both are similar body fat levels but very different looks. I wouldn't concern yourself with arbitrary numbers, but more based on what is sustainable long term without giving up a social life and what looks good on you.

[WolfBeast]

5'2 at 112- and wanting to drop more weight?!
Do you have a photo of your current physique?

[Jenny10644]

1350 seems pretty low... what is your P/C/F split?

[kimm4]

5'2 at 112- and wanting to drop more weight?!
Do you have a photo of your current physique?

I was thinking the same thing.^^

[passion727]

I was thinking the same thing.^^

Yup , that's what exactly my scale says. 112.4 lbs and 24.7% body fat. My goal is to maintain my self at 18 to 20% body fat. So my plan is to lean down to 15% first and then lean bulk , any ways I will be adding some fat while bulking, so my assumption is that I will end up around 18 to 20% body fat ones I manage to bulk around 10 lb muscle mass.
As per my research I have to go down to 98 lbs to reach 15% body fat, which seems not practical for me. Not sure I am so confused. Below are my stats:
Height : 5 feet 2 inches
Lean muscle mass: 77.4 lbs (this does not include water and bone weight)


Please you experts out there can give me any insight on this?

Thank you

[alicat32]

Yup , that's what exactly my scale says. 112.4 lbs and 24.7% body fat. My goal is to maintain my self at 18 to 20% body fat. So my plan is to lean down to 15% first and then lean bulk , any ways I will be adding some fat while bulking, so my assumption is that I will end up around 18 to 20% body fat ones I manage to bulk around 10 lb muscle mass.
As per my research I have to go down to 98 lbs to reach 15% body fat, which seems not practical for me. Not sure I am so confused. Below are my stats:
Height : 5 feet 2 inches
Lean muscle mass: 77.4 lbs (this does not include water and bone weight)



Please you experts out there can give me any insight on this?

Thank you

If you are going by a scale that is telling you your body fat %, it isn't accurate. I recently read a post on this forum from a body building competitor that said a scale said her BF was in the 30% range - on competition day! There are very high tech ways to determine your body fat accurately.

[passion727]

1350 seems pretty low... what is your P/C/F split?

40% carbs, 30% protein and 30% fat.

I do home based strength training program venus factor 3 times a week and do T25 for my HIIT twice a week.

I lift max 25 lbs depending on the type of exercise I perform. Is this enough work for me to lose body fat? or I need to do more vigorous strength training? Please advise

[chamelious]

40% carbs, 30% protein and 30% fat.

I do home based strength training program venus factor 3 times a week and do T25 for my HIIT twice a week.

I lift max 25 lbs depending on the type of exercise I perform. Is this enough work for me to lose body fat? or I need to do more vigorous strength training? Please advise

You're confused about all the basics:

P/C/F "splits" are outdated and not advised. "max 25lbs for every exercise" is a warm up at best for almost everything. Strength training has little to nothing to do with losing body fat.

Lastly and most importantly, its unlikely you're in a position to drop body fat, given your stats.

Suggest you
A: Read the stickies on this forum, the nutrition forum, the workout forum, and understand them. It'll be the most valuable 1-2 hours of your fitness life.
B: Post photos to help those here advise you.

[AliGip]

While everyone is different-- I am 5 ft 3 -- at one time I was 110 pounds--so very near your current stats- I have a really hard time figuring out where you may need to actually lose weight.. because Ill be honest I looked rather terrible at that weight ( which I had no muscle really). If it is the shape of your body you dislike then lifting is what you most likely need - not weight loss. If you just lose weight you may still be very unhappy with the result. Most ladies think if they want a body change the solution is to lose weight. That's just untrue sometimes. I think this is probably one of those times. Also at 110 I was basically not eating hardly at all and had skin issues and my hair started falling out and my hormones were crazy . so-- word of warning -- do not starve yourself and diet down too low . It is not maintainable. It is not healthy .

[ironwill2008]

HI,
I am a 36 year old female trying to lose fat. I am 5feet 2 inch weighing 112.4 lbs. with 24.7% body fat. My goal is to reach to 15% body . I am on 1350 cals per day meal plan.
How many pounds do i need to lose to achieve my goal? Is it possible to gain some lean mass while losing fat? Please advise.

My work out routine:
strength training 3 times a week with some steady state cardio and HIIT training 2 times per week.

Thank you

5 feet 2 inch and only 112 lbs, and you want to lose weight?




Post a pic of your current condition. You can block out your face if you wish.

[passion727]

5 feet 2 inch and only 112 lbs, and you want to lose weight?




Post a pic of your current condition. You can block out your face if you wish.

hi,

[oregonchick76]

No you can't gain mass in a deficit. Muscle requires extra calories to build.
You are already way too low in weight.
Skip the cardio, get on a solid lifting routine like Starting Strength, and start eating some damned food!
You should eat enough to gain a steady 1/2 lb per week. Lifts should get progressively stronger.
I would not stop gaining until you get to at least 130 and not even consider dieting until you've gotten there.
If you aren't completely and utterly ripped at 112 lbs, you have NO MUSCLE.
And unless you had a DEXA done, you honestly have no idea what your body fat % is.