So, in brief, I am 32 5'6" 136# and according to an omron handheld bf test I am at about 11%. I have just finished the whole30 and I was strict, and mostly low to very low carb. I walked about 35-40 miles per week over the month (in fact I just got my fitbit badge for 1k+ miles walked since July 2012). In addition to walking I did light to moderate weight training 2-4 times a week. My daily caloric intake ranged from 1500-2200 daily with macronutrient ratios at approx. 65% Fat 20% Protein and 15% Carb. I started the month (whole30) at also at 136#.
Obviously, I was not looking for or expecting dramatic fat/weight loss but I would have liked to see a more pronounced change in the numbers. I was convinced the whole time that the "fat" was melting off and I think that I look leaner but I am not certain that it's not just a trick of the mind.
I suppose my questions are; am I barking up the wrong tree in hoping or assuming that with a comfortably regimented dietary lifestyle and a moderately above average level of activity that I could beat the odds and actually lose fat? Is it possible that I have lost fat and just kept in step with lean body weight gains? What can I do to push myself over the edge without resorting to insane performance athlete type fitness endeavors?
I'll probably add more to the discussion later and I apologize in advance because I recognize that this is an exercise in vanity. I was hesitant to ask but I have seen so much worse.
asked byjason_15 (45)
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on February 01, 2013
at 02:26 PM
Blockquote Is it possible that I have lost fat and just kept in step with lean body weight gains? What can I do to push myself over the edge without resorting to insane performance athlete type fitness endeavors?
YES! Basing everything off the scale can be discouraging and misleading because even though it stays the same, it can actually reflect a gain in lean mass and a loss in body fat. It seems to me that your goal is recomposition... trying to lower your body fat while at the same time increasing lean mass.
If this is the case the thing I would suggest for you since you're already at a low body fat percentage is to increase your weight lifting. Keep it at 2-4 times/ week but increase the intensity and increase the weight (to a safe level of course). This should help you stimulate muscle growth and testosterone release that.
11% body fat is already pretty low for a male. They say athletes are the only ones that are 10% or lower... so this part is confusing to me.. you are not an athlete but want an athlete's body fat%?
In any case if tracking body fat is what you want to do in my experience the most economic way to track body fat is to take weekly pictures of yourself and perform weekly body circumference measurements (at the belly button, widest portion of your hips, mid thigh, mid bicep) and see if there are any changes. There will be daily fluctuations.. so it's the trend that you want to keep track of.
If you have a little more $$ you can go for DEXA or BodPod measurements. The bioimpedance that comes with digital scales now is almost worthless... it's very inaccurate.. it is only helpful to track trends if that.
Hope this helps.