Losing weight, not fat - Help!

[Kiwi_Bob]

Hi
I've been reading here quietly for a few months now. This site rules! the advice you guys give is exceptional and I've included quite a few things that I've read into my daily routine.

I've been weight training on and off for over 10 years now, but have always had a higher than average body fat percentage.
At the start of October (1st day of spring), I started on my get in shape for summer campaign. I got a fitness test including my body fat % done at my gym. I was 34% and weighed 248 lbs. Since then, I've dropped down to 224lbs, but my body fat has only dropped 4% to around 30%. My original goal was to drop down to 100kg (220lbs), but as I am very close to this goal now and by no means happy with my excess of fat, I'm wondering where I am going wrong.

I've recently switched from a 4 to a 5 day weights split:

Mon: Arms
Tues: Back
Wed: Rest
Thu: Shoulders
Fri: Legs
Sat: Rest
Sun: Chest

In addition I've been doing 3 - 5 sessions per week of Cardio, usually cycling for 40 - 60 minutes, or Rowing erg/Cross trainer for 40 minutes. I like to train cardio at a very high intensity as I've just recently quit smoking after 10 years and am loving the fitness gains I'm making.

My diet is pretty good for the most part. I'm eating chicken/steak/fish and vegetables throughout the week, cereal and fruit for breakfast, rice and Tuna for lunch. I've been conscious of my food intake, but have avoided calorie counting at this point. Figured I'd probably have to start that as I get nearer to my goals.

My question are: If I am not losing fat, what am I losing? Muscle?
How much fat should I expect to lose in a month? I'm enjoying getting into shape, and my new goal is to get my body fat down to 15%, what is a realistic timeframe to achieve this?

[wm009]

In addition I've been doing 3 - 5 sessions per week of Cardio, usually cycling for 40 - 60 minutes, or Rowing erg/Cross trainer for 40 minutes. I like to train cardio at a very high intensity as I've just recently quit smoking after 10 years and am loving the fitness gains I'm making.

Have you tried HiiT???? (Info1, Info2)

My question are: If I am not losing fat, what am I losing? Muscle?

Correct. But with most things, especially when it comes to cutting, your diet is probably the biggest player.

You originally had 166.7lbs of LBM. Now you have 156.8lbs.
You originally had 84.32lbs of FAT. Now you have 67.2lbs.
Total Loss of Muscle 9.9lbs.
Total Loss of FAT 17.12lbs.

[Kiwi_Bob]

Hi,
Thanks for the reply. I'm curious; how do you work out the pertcentages of fat and muscle loss?

I'm not actually sure what HiiT is? any links available?

[wm009]

The links are in the above post, the info1 and info2 thing.

ahhh, I think it's pretty obvious. I am an engineer, but I still think this is easy.

if you have 34% body fat, that means 34% of your total weight is fat. or 66% Non fat, LBM
So if you want fat, multiply weight by BF%/100
If you want LBM, multiply weight by (1 - BF%/100).

[cursor]

HIIT (High Intensity Interval Training) according to Clarence Bass.

[Tuna Fish]

Hi Bob-

Usually muscle loss is a sign of insufficient caloric intake relative to exercise levels. You're burning muscle in addition to losing some fat.

You mentioned you are not counting calories, but if you can list an average day's intake you may get some insight on why your muscle-to-fat-loss ratio is what it is.

Tuna

[wm009]

Yeah, counting calories for a couple weeks will help. With me, I notice I tend to move away from where I want to be, when talking daily calories. I tend to float up if I don't look into it every now and then.

[Kiwi_Bob]

Thanks Guys,
I'll give the HiiT a crack for the next few weeks up until Xmas and see how I get on. As far as my daily food intake goes, I'll keep an eye on that too.
Cheers