5'10" 188 lbs, 25% BF -- what to do?

[mratner]

Hi, everyone, this is my first post here...

I started lifting about 6 weeks ago and has really enjoyed the progressive ability to add weight every time I come to the gym (Tu-Th-Su). Never had any real muscles, so this has been a great experience.

Yesterday I bought a Bowflex "Body Fat Scale" that measures BF using BIA, and -- bummer! -- it turned out I have 25% body fat!
In the 6 weeks I've been working out I went from 175 (my regular weight) to 188 lbs, and yes, I've packed a bit of fat around the midsection, but I also added some muscle, which I've been really happy about...

So my question is: what do you recommend as the next step? Try to bring BF down to a reasonable level (say, at least 15%), I guess? But doing that means I need to focus on cardio and at best go into "maintenance" mode on my lifting, so - goodbye progress. That's going to be tough psychologically.

Any advice is much appreciated.

Thanks,

-- Mike R.

Mike, we are glad you have joined us.

First, the BF scale is subject to wide fluctuations and inaccuracies, depending on your hydration levels and time of day you weigh. For best results and for measuring your progress, weigh in during the late afternoon on a consistent basis. Early morning readings will give you the highest BF percentage measurement based on my own personal experience, sometimes by as much as 6% difference (higher in morning and lower in afternoon).

Start a food journal to get a grasp on what you are actually doing calorie-wise. I've used www.fitday.com but there are others. It is free.

Start your own training journal here in the Online Journal forum so we can see better what your training actually consists of. Be specific about weight, sets and reps.

Be patient and keep training. There's no hurry because health and fitness is for life.

Have a great day!

[mratner]

Originally Posted by pierini

Mike, we are glad you have joined us.

First, the BF scale is subject to wide fluctuations and inaccuracies, depending on your hydration levels and time of day you weigh. For best results and for measuring your progress, weigh in during the late afternoon on a consistent basis. Early morning readings will give you the highest BF percentage measurement based on my own personal experience, sometimes by as much as 6% difference (higher in morning and lower in afternoon).
Have a great day!

Thank you! I did measure twice; last night and this morning, and the measurements were 26% and 25%. So assuming that they are approximately correct -- what do you recommend as the next step?

Continue with the weight training, the basic barbell compound exercises, adding to your resistance as you are able while maintaing good form.

Maintain the food journal I described so you can know your honest truth about your eating.

Train hard and eat less. Eliminate all cakes, cookies, candies, chocolate, ice cream, crackers and chips. No sodas, fruit juices or alcohol. Be patient.

[C Mass]

Ok, so we know that your body will store up what you eat. You say that you have put on some muscle and some fat. Ok. No problem.

#1 Aside from doing your cardio 3 times a week, you need to start circuit training with weights. This will help to burn additional calories while shaping muscle.

#2 Keep your protein intake at 1 gram for every pound you weigh to keep muscles fed.

#3 Drop most of your carbohydrates. Have a couple servings a day of complex carbohydrates along with your proteins and vegetables. To fill your stomach at a meal and cut down on the desire for snacking, go ahead and eat plenty of vegetables. Yum Yum!

[MTG35]

I'd say at this point continue with your current plan, althought keeping a food journal and trying to eat better is never a bad idea, since in most places this is the start of winter. Use the winter months as a "bulking" phase. When it gets to February or March you can start thinking/worrying about cutting if needed.

As you build more muscle you will burn additional fat by just resting so things will balance out.

I'd put more stock into how you look in the mirror and how your cloths fit vs a bodyfat scale. BTW I have a bodyfat scale.

[LiftGirl]

Assuming the scale is correct, if you're gaining a lot of fat along with your muscle, then you are eating too many calories. Muscle gain is a slow process.