1

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Help needed with leg fat plateau

Answered on August 19, 2014
Created July 23, 2013 at 5:53 PM

I'm a 43 year old female. My BF is 10.3. I train 5/6 times a week. Weights, interval training, bootcamp style, and recently some 30 minute metabolic style workouts. I squat, lunge, pull and flip tyres, dead lift with weights and work my legs very hard. But my skin fold measurements on my quads are 19.8. I eat a pretty strict paleo diet, no grains, no processed food, low gi fruits, lots of green veg, and drink very little alcohol. I use a firm foam roller on my legs for 5 minutes before each work out - I drink about 2 ltrs of water each day, drink green tea daily but my legs are dimpled, retain water, and just look really big. I can lift the fat from the quad and ham on my legs, and although there is a firm defined muscle line at the sides - my legs are making me feel miserable. The rest of me looks pretty fit. How do I bring my legs in line so I'm in proportion with the rest of my body?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on July 25, 2013
at 01:39 AM

@Big Worm, calipers (in general) and Poliquin's calculators do not require height as an input

235e74b9adb57eff80592f064e1d298b

(421)

on July 24, 2013
at 05:29 PM

I think height has alot to do with it. 5' and 125lbs is a lot different than 6' and 125lbs. Body composition plays a big role, 5'4" and 125lbs indicates a relatively healthy individual but BF% sounds a little off.

3a7ff53bbfe6f9d0458af34be8504125

(5)

on July 23, 2013
at 08:53 PM

Well it's the Charles Poliquin bio signature 12 site modulation they use to calculate it. So I don't know. But I do know my quad = 19.8 and my legs look out of proportion. Lets not get hung up on numbers. I gave those to indicate that I work hard, eat well etc. I was just looking for some friendly advice on positive stuff I could try to make a difference to my legs. It appears all I have done is spark a debate over the validity of my stats. This wasn't my intention.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on July 23, 2013
at 08:47 PM

Mooey, not to be insensitive, but you are not using your calipers correctly. Calipers can be fairly accurate if used correctly. If not, they provide no value. There is no way to get to a 1/10 of a percent accuracy. At best they are within 2%. Use these pictures to help figure out where you are: http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ . As far as your leg fat is concerned this can be a hormonal issue. Given your age and workout routine, I'd look at cortisol.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on July 23, 2013
at 08:21 PM

I agree that 10% is off. I am very active, have very little noticeable fat, and at 5'8, 130lbs, my body fat is still around 19%.

3a7ff53bbfe6f9d0458af34be8504125

(5)

on July 23, 2013
at 08:13 PM

I'm 5 ft 4 inches

C45d7e96acd83d3a6f58193dbc140e86

on July 23, 2013
at 08:10 PM

Her height doesn't matter in any equation.

C45d7e96acd83d3a6f58193dbc140e86

on July 23, 2013
at 08:09 PM

Your numbers are way off. If you have a 19.8 Quad measure, even with a zero mm suprailiac and zero mm tricep, you would be at over 10.5% BF, so something doesn't add up.

235e74b9adb57eff80592f064e1d298b

(421)

on July 23, 2013
at 08:02 PM

How tall are you??

3a7ff53bbfe6f9d0458af34be8504125

(5)

on July 23, 2013
at 07:59 PM

It's via Poliquin's 12 site bio signature modulation. I weigh 125lbs so I'm not super skinny - nor do I look like a body builder!

Fd7b128cf714044a86d8bd822c7a8992

(4292)

on July 23, 2013
at 07:16 PM

Agreed - how was this measured? I'd say 10% BF is past the point of "skinny" into "dangerous."

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2 Answers

2
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on July 23, 2013
at 06:47 PM

10% bf on a woman is like body-builder magazine skinny, not pretty fit. Way pat the point of healthy. I simply cannot imagine a 19 skin fold on a 10% bf person.

3a7ff53bbfe6f9d0458af34be8504125

(5)

on July 23, 2013
at 07:59 PM

It's via Poliquin's 12 site bio signature modulation. I weigh 125lbs so I'm not super skinny - nor do I look like a body builder!

2e777bbcd49262eb31a24f821abec6bc

(1974)

on July 23, 2013
at 08:21 PM

I agree that 10% is off. I am very active, have very little noticeable fat, and at 5'8, 130lbs, my body fat is still around 19%.

3a7ff53bbfe6f9d0458af34be8504125

(5)

on July 23, 2013
at 08:13 PM

I'm 5 ft 4 inches

235e74b9adb57eff80592f064e1d298b

(421)

on July 23, 2013
at 08:02 PM

How tall are you??

C45d7e96acd83d3a6f58193dbc140e86

on July 23, 2013
at 08:10 PM

Her height doesn't matter in any equation.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on July 23, 2013
at 08:47 PM

Mooey, not to be insensitive, but you are not using your calipers correctly. Calipers can be fairly accurate if used correctly. If not, they provide no value. There is no way to get to a 1/10 of a percent accuracy. At best they are within 2%. Use these pictures to help figure out where you are: http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ . As far as your leg fat is concerned this can be a hormonal issue. Given your age and workout routine, I'd look at cortisol.

235e74b9adb57eff80592f064e1d298b

(421)

on July 24, 2013
at 05:29 PM

I think height has alot to do with it. 5' and 125lbs is a lot different than 6' and 125lbs. Body composition plays a big role, 5'4" and 125lbs indicates a relatively healthy individual but BF% sounds a little off.

Fd7b128cf714044a86d8bd822c7a8992

(4292)

on July 23, 2013
at 07:16 PM

Agreed - how was this measured? I'd say 10% BF is past the point of "skinny" into "dangerous."

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on July 25, 2013
at 01:39 AM

@Big Worm, calipers (in general) and Poliquin's calculators do not require height as an input

0
235e74b9adb57eff80592f064e1d298b

on July 23, 2013
at 08:00 PM

It's really hard to say, some woman are predisposed to carrying their weight in their lower bodies, in fact most women do as opposed to men who tend to carry their weight in their mid section. The values you give are somewhat discerning and given the amount of exersize you are doing and the diet you are following Im concerned you are pushing yourself too hard. Perhaps it has something to do with Cortisol development from stressing your body so much.

With that siad it is possible to change your body composition... You may want to check your caloric intake, it is possible to eat too much even though you are eating good foods. You may also want to reevaluate your exersize routine. Sounds like you are doing exersizes that promote size and bulk. If you are weight training try to do lower weights and increase the reps. If you are doing cardio try Burst Training or High Intensity Interval Training. (Synonymous) For instance do weightless squats with as much effort as possible for 60 seconds, rest for 30 seconds and repeat. Excellent core exersize and should help to redefine your legs.

I have to agree with CD however, it is very hard to imagine someone with a 10% BF having dimples anywhere on their body.

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