|**Seriously need some advice** I’m trying to get to 10% body fat and three weeks ago I was 17.6%, last week I was 19.6% and now I’ve gone up to 22% body fat and I’m about to go insane!|
I’m at the gym five days a week, weight training, eating very cleaning trying to calorie deflect having 1500-2000 calories per day, have one protein shake and BCAA drink. My body is showing physically changed and i look like I’ve got a lot of weight but I’m staying at 15st 1pounds but know I’m growing muscle!
Are weighing machines right? As I want to lose body fat and not put it back on and I feel the last four weeks has been a waste as I’m back to where I was when I started! Please advice me on what’s going on
- Guest asked 1 year ago
“Ok, firstly how are you calculating bodyfat? It sounds like you’re using electronic scales? Also how have you worked out your calories in take. If you’re at the gym 5 times a week 1500 – 2000 is rather low. Especially if you have kids, I am guessing you’re on you feet alot.
When you say clean, give me a break down of an average day?”
|BIA is fairly inaccurate for body fat %. Especially consumer level equipment. There’s lots of noise. Using a ISAK trained professional with callipers gives the best repeatable and reliable measures at low cost. Other than that is BodPod, tank weighing, or DXA if you need reliable measures.|
It also takes several months between measurements to get statistically significant changes; callipers are 1-2 months. If you’re using BIA from a scale or handheld device I would wait at least 3-4 months between measurements before confirming that there was a statistically significant change in body composition. Measurements also need to be standardized (fasted overnight, bladder voided, no alcohol or caffeine for the day leading up to the measurement). I would also add that BIA relies on the electrical current caused by your body water. If you cut out carbs and dehydrated yourself then the BIA will show a higher % body fat.
Other than that just pay attention to how you feel, look, or clothes fit. Don’t starve yourself because overtraining and underfeeding will make you feel awful and lose muscle mass. Moving from high teens-low 20’s body fat % to 10% will take a long time to do it right. Also, is 10% realistic? Why 10% Perhaps you’d feel great at 12-14%?
Focus on eating adequate protein, lots of vegetables, high quality carbs and be consistent over months and then check your progress.
|As mentioned above I would consider the following things 1. the scales you are using. They aren’t totally accurate, if you want to use them then make sure you are always measuring in the exact same circumstances. e.g. morning, after bathroom, no alcohol the night before or other unusual food.|