Body fat won't budge

[EmZone]

I am new to the forum, but I am amazed to see how knowledgeable and helpful everyone is- especially Redsquirrel. So I am looking to get some advice.
I am 24, 5'5 weigh 150 lbs with bf% of 21%. I took it down from 23% about 2 months ago, by keeping my eating habits strict, low on the carbs and sugars. BUT my bf% just doesn't seem to be going down fast enough. I do cardio 5-6 days a week and weights 3-4x.
What do you suggest? I was a long time ephedra user, and have recently qiut all stimulants, including caffiene.
I'm just not being able to get that bf% to budge.....And It's really frustrating me.I really want to lean out...Help please

[BILLBIXBY]

How are you being tested and who's testing you?
With strict diet along with the cardio and lifting you should be able to shed pounds rapidly if everything else is in tune.. Diet Cardio, Workouts....

[sunkiss]

I had somewhat the same problem in the first few months. Give it one more month. And then if nothing happens. Go get your thyroid checked. Mind you if you can work out at that steady level for the last two months, I highly doubt it is a thyroid problem.

[EmZone]

I train once a week with a trainer, and he uses the calipers to test my body fat. I know that method can be slightly innacurate, but I also lost 5 lbs as well. I also got my bmr checked and it is at 1697.....

[lordikon]

Keep your calories counted very well, and then reduce them slightly.

For example: If you intake 1700cals/day, reduce to 1600cals/day for a week. If that doesn't work move to 1500cals/day. You can't gain weight if you're not taking in enough food, that's simple science. But don't cut calories too low, if you're doing cardio especially, you don't want to lose muscle at the same time.

If you're losing weight, but not losing strength in your weight training, then you're probably on the right track.

[Puddles]

Please post up your typical diet. What foods and drinks you consume and at what times of the day. That will really help!

[Shibby]

Originally posted by Puddles
Please post up your typical diet. What foods and drinks you consume and at what times of the day. That will really help!

I agree. Eating also needs to go in accordance to the kind of calorie expendature you will be using after eating.

[EmZone]

I have a busy schedule, so a typical day looks like this:

6:30 a.m- decaf coffee w/splenda & fat free 1/2 and 1/2
1 cup eggbeaters

10:30 a.m- 20 almonds, 1 string cheese

3:30 p.m.- decaf, piece of chicken, turkey or tuna

7:00 p.m- protien bar ( @ 20 g min)

10:00 p.m- herbal tea

There are days where I will add green veggies when I can- and sometimes i'll have Kashi cereal insted of the eggbeaters. WHEN there is a cheat day, it's sugar free pudding- I keep my cheats to once a week
One of the main issues for me is that I have one of those schedules that doesn't allow me to really stop and eat- any advice would be great... I did take a look around at the diet that redsquirrel suggested ( 100% frustrated) to lean out- I'm gonna try that

[decadecadeca]

I'd say you're starving yourself and your body is fighting it every step of the way.

[majoradams]

What exactly are you doing for cardio?

[EmZone]

I run on the treadmill at a pretty good pace @ 5.0. for 30 min 4x min. I also teach an hour long water areobics class.

[sana]

Originally posted by EmZone
I have a busy schedule, so a typical day looks like this:

6:30 a.m- decaf coffee w/splenda & fat free 1/2 and 1/2
1 cup eggbeaters

10:30 a.m- 20 almonds, 1 string cheese

3:30 p.m.- decaf, piece of chicken, turkey or tuna

7:00 p.m- protien bar ( @ 20 g min)

10:00 p.m- herbal tea

Meal 1: keep the egg beaters, don't eat the cereal INSTEAD of eggbeaters - you NEED the protein. add in 1/2 cup oatmeal.
Meal 2: Drop the string cheese - Dairy tends to bloat. How many oz is 20 almonds? 1? add more protein to the meal - maybe a low carb shake.
Meal 3: Add some 1 cup of veggies to it along with a sweet potato
Meal 4: Protein bars usually loaded with fat and sugar - sugar alcohols aren't that good for you in the end either. If you are in a rush, go for a low carb shake instead of a bar. Do something like your meal 2.
Meal 5: There's no nutrients in your herbal tea. You need some protein here. Try to get in another cup of egg beaters.

Why is your 7PM meal a bar? You should eat something more similar to your Meal 3 (chicken, tuna, lean steak). Then if you did that, do your shake at meal 5 before bed.

Go to http://www.fitday.com and log what you eat everyday. Get and idea of your current macronutrient breakdown. Work from that. From what I can see, you need a more serious "cheat" than a sugar free pudding. You're not eating enough - and most likely your metabolism has slowed down.

[EmZone]

THANK YOU!!!! I'll add more protein and follow what you suggested. Keep ya posted... and thanks again

[EmZone]

Any input on if Depo could be contributing to my difficluty?

[redsquirrel]

Originally posted by EmZone
Any input on if Depo could be contributing to my difficluty?

It is ABSOLUTELY a possibility. Depo, the NuvaRing and borth control pills all work the same. They all put synthetic hormones in your body to eliminate pregancy possibility.

When I took b/c, although I was on the lowest dose made, I still found it extremely difficult to lose BF. The extra estrogen in the pill makes it even harder to lose BF. When you add more to your body than what you currently produce, it makes it harder for some women. Other women have no problems with taking it and losing BF.

It was a smart choice to stop the ephedra. Your body stops responding to the stimulant after prolonged use. It needs to be cycled just like many other drugs.