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I posted a few months back (I'm not sure if my before/after pictures are still up) and now that I've made more progress (I squeezed through my plateau) I need to break through another one. At the beginning of summer I went on basically a show diet, partly because I wanted to see if I had it in me and partly because I was going to go to the NPC comp. in Chicago and I wanted to look my best. Anyways, I just had my bf and RMR done and i need some advice. Right now bodyfat is about a 20% (This was on the day before my period so hopefully its only 19% ish). I'm 5'4 3/4 and I weigh 127 right now (that fluctuates often). My RMR is 1480. How many calories do I need to stay UNDER to continue losing bodyfat? I'm currently doing 6 days of cardio per week (at an hour each) and weights four times a week for an hour at a time with my trainer. Diet is very clean (took loads advice from you ladies earlier in the summer). I feel as if my body has reached another plateau and I'd like to know a little more science to losing my bf. I'd like to drop down relatively low, because I would love to compete in fitness or figure in the near future. Thanks in advance!
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What time of day are you doing your cardio?
Right now your LBM is 102. If you want to compete and do well in fitness or figure in the near future, that number needs to be about 10 lbs more at your height. Otherwise you will look too skinny on stage. -
Love the new avatar! Cardio varies from day to day because of my schedule and when my trainer is available. Usually it's very early in the morning or very late at night. When you say I need 10 more lbs of lean body mass are you saying I'm too light? I lost 30 lbs this past year, and I still feel like a heffer although I know 20% isn't fat.Comment
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What about fasting times? Are you on a scheduled diet regimen?Originally posted by hotwtrbby
Love the new avatar! Cardio varies from day to day because of my schedule and when my trainer is available. Usually it's very early in the morning or very late at night. When you say I need 10 more lbs of lean body mass are you saying I'm too light? I lost 30 lbs this past year, and I still feel like a heffer although I know 20% isn't fat.
If you feel you have plateaud, a few minor changes could make a difference. 1) Do cardio on an empty stomach in the AM; 2) Split up your cardio sessions 30 min-AM, 20 min-midday, 30 min-PM; 3) Increase your fasting times, and make sure you fast properly.
I figured your BF to be at 19%...and if that is right, that truly means 19% of your weight is fat...24.5 lbs to be exact. When women compete in figure/fitness, they ususally have about 9 lbs of fat. So on stage, you would be weighing about 112 on stage... which IMHO, seems too light for your height. You need to be at least 120 on stage. So, in essence, yes- you do need 10lbs more muscle. :)Comment
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I tried cardio on an empty stomach in the AM a few times this week and I thought I might fall over dead. I often split it into AM and PM cardio because of time restraints, and currently my fasting times are 3 hours apart. At the beginning of the summer I was on a "cutting" diet and I was very pleased with the results (by cutting diet I mean no dairy, no fruit, only carb sources were oatmeal and wild rice). When I put those back into my diet my bodyfat increased so I was curious is it healthy for the body to do this high protein low carb no sugar and no dairy diet year round? And will this aid in building muscle or do I need those things in my diet to essentially "bulk"? I have heard the body can only gain 10 lbs naturally in about a year, so I guess I don't have any time to waste!Comment
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