new body fat ?

**lynda1211** · 04-07-2005, 03:33 PM

Glad I found you all. A little background.
37 years old,female, 5'3 130 right now eeek body fat 25%
I work at a gym too, so everyone notices everything lol
2 years ago I was 114 and 17 % body fat...obviously let myself go a bit.

Started lifting with a new partner, big guy pushes me hard. Ive put on quite a bit of muscle in the last year.
Question for anyone:
How much body fat can I loose in lets say 1 month? All the trainers that work with me give different answers so I'm curious. I feel like crap with my body fat so high, but I actually still fit in size 5's even though Ive put on 16 pounds.

Just started to eat clean this week. Basicly 24 % fat 36% carb 40% Protien. I was running for the last 14 weeks 4-5 times a week 25 minutes 2.5 miles and actually gained fat? It cut up my lower body though so thats cool. But the fat gain is really ticking me off.

Suggestions on cardio to lean down quick? I lift 4 days a week, heavy.
Thanks!
Lyn

**richirich0417** · 04-07-2005, 11:07 PM

you can usually lose up to about 3 pounds of fat a week safely

**ricky_rocket** · 04-08-2005, 07:48 AM

If you don't want to lose LBM I would only shoot for losing 1-2 lbs per week max. More than 2 lbs per week would risk losing muscle.

**BulkMeUp** · 04-08-2005, 08:21 AM

1-2lbs per week is recommended. More than that and you could be loosing LBM. If you were exercising and still gained, then you prob didnt eat enough cals and your body went into starvation mode and held onto the fat. As strange as it may sound, you 'need to eat to loose'. OR your diet was not right and you ate more cals than you thought you were eating and required.

Post your diet meal by meal with total cals for a critique. While you are sorting that, study the sticky 'Guide to ...' which contains a LOT of great info in helping you sort your out diet.

**lynda1211** · 04-09-2005, 09:32 AM

Went to fitday and put it in...the verdict is in..my diet sucked. I wasn't eating enough, and not eating every couple hours.

Unbelievable when you put it all in and you think your eating well. I wasn't getting nearly the amount of protein i need. So Ive changed it all. Its been 4 days on good clean eating.
Ill let ya know how I do. I want to loose 9 pounds of body fat in 4 weeks. Let the games begin lol
Took a spinning class this morning..... that sucked lol
I have the Tanita scale at work so I will weigh in once a week
Lyn

**JLB001** · 04-09-2005, 09:51 AM

By cleaning up the diet and eatting properly (feeding the body the right foods and in spread out times) it wouldn't be too hard to drop 2 to 3% in two weeks.

I'm 5'2 and get up to 140 off season with 24% or so bodyfat. I get chunky! Its all about what you eat.

Can you post your daily foods for us to see?

**lynda1211** · 04-09-2005, 11:29 AM

Yesterday
special k 1.5 cup
skim milk
2 coffee black

salad 3 cups lettuce
6 oz chick breast
fat free vinaigrette dressing
2 TBLS bacon lol

cottage cheese 2 % 4 oz
coffee
plum

myoplex lite

salad same as above but with 1 can water packed white tuna

small piece of broiled scrod
broccoli

cottage cheese same as above
Pea pods 1.5 cups or so

I work full time and have 4 kids so most of what I eat has to be quick!
I hear ya on the chubby thing lol 130 is high for me lol
Lyn

**overthepond** · 04-09-2005, 01:41 PM

Even that seems pretty low for food amount. If it is possible try switiching to oats, they have more nutritional value than special K.

**lynda1211** · 04-11-2005, 02:14 PM

Tuesday is weigh in day weight in day wish me luck lol
lyn

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