How long has it taken you to lose BF

jaykay · 19-Jul-07, 11:53 AM

Just curious, how long has it taken other women out there to lose body fat, especially the mid section area? It's been almost 3 months now, and I have gained 0.5 inch muscle on my bicep and lost a bit of fat on my thigh, but what i'm waiting for is my mid section, which is the most stubborn area.
my fat intake is about 30% per day on average although i dont stay very consistent every day. i wonder if that needs to be decreased to speed results.

**minime** · 19-Jul-07, 12:12 PM

Hi Jaykay, more important than fat intake I believe is total calorie intake. How many calories are you getting each day. How many grams of protein? What are your workouts?

jaykay · 19-Jul-07, 12:52 PM

My goal is 1600 kcal/day but I go over sometimes. But some days, especially on hard workout days I get so hungry. I aim for 45-50% carbs, then I usually make pro and fat equal..but its never always the same..some days its more pro or more fat. According to exercise calculators I need 2200 cal for maintenance, so 1700 would be weight loss. My workout is 3-4 days a week, with 30 min cardio, 45 min weights, then 10 min cardio after. I do 5-6 exercises per workout, 3 sets with 6-8 reps until fatigue. I also rotate the workouts, so its 1) legs/abs 2)back/bi 3) chest/tri/shoulder.

**minime** · 19-Jul-07, 12:55 PM

How much do you weigh JayKay? How long have you been eating this number of calories? How long have you been following this workout routine?

CF-OC_gal · 19-Jul-07, 02:06 PM

Do you mean intentional or non intentional fat loss?

I find I lose bodyfat when I am not trying to. It's usually the result of increased general activity levels and exercise intensity. Reaching close to nausea during a workout, even momentarily, seems to have a positive effect on fat loss IMHO.

jaykay · 23-Jul-07, 01:14 PM

Quote:

Originally Posted by minime

How much do you weigh JayKay? How long have you been eating this number of calories? How long have you been following this workout routine?

I weight about 135#. I've been eating the same calorie amount since I started lifting weight, around April 1 this year. But I don't want to increase calories since I'm still not losing the body fat desired. This is definately intentional weight loss by the way. I changed my routine about a month ago. I just keep increasing weights when I feel I can. Is that the best way to change up the workout or does it require a more drastic change?

bodyshop20 · 24-Jul-07, 08:46 AM

Im a man but got my girl on a diet as she is fed up of being over weight.
She is on 500 -1000 cal a day and had lost 18lb in last 3 weeks.
Its hard going for her and i hold my hand up in admiration as i normally tuck into 5000cal to keep my size.
The last place you will probaly lose fat is mid section so bare with it, you will achieve it

sweetdream · 24-Jul-07, 10:16 AM

Quote:

Originally Posted by bodyshop20

Im a man but got my girl on a diet as she is fed up of being over weight.
She is on 500 -1000 cal a day and had lost 18lb in last 3 weeks.
Its hard going for her and i hold my hand up in admiration as i normally tuck into 5000cal to keep my size.
The last place you will probaly lose fat is mid section so bare with it, you will achieve it

500-1000 calaories a day???

WOW!!! isn't this kind of bad for your body? what happens when she gets to her goal weight..still going to eat 500-1000 a day? I thought going below 1200 was borderline? :confused:

**minime** · 24-Jul-07, 12:52 PM

500-1000 calories a day IS too low. Bodyshop, where did she get this 'diet plan' from, because it is terrible.

If she wants to lose fat I would suggest you have her go no lower than 10x body weight in calories.

She is going to screw up her metabolism if she keeps this up.

I have 500 calories for breakfast.

**.V.** · 24-Jul-07, 01:53 PM

I'm not a lady so if I'm not wanted in this thread I'll go away.

The women I'm working with are losing on average 2lbs per week. This seems to be working out to 1-2 clothing sizes/month.

They are reducing bodyfat percentage and seem to be maintining lean body mass. My star loser only works out at curves and is dropping right at 2lbs a week and mainting LBM. But she sticks to her diet religiously.

They are on 10 calories/lb of bodyweight, 60% fat, 35% protein, 5% carbs. They cheat on weekends with nice fatty carb loads not worrying about protein at all and do not exceed 15 calories/lb on the weekend.

Best wishes ladies and whatever approach you use, please don't take those calories too low and remember a cheat or two seems to do the metabolism some good.

Maxgain · 24-Jul-07, 02:22 PM

Quote:

Originally Posted by minime

500-1000 calories a day IS too low. Bodyshop, where did she get this 'diet plan' from, because it is terrible.

If she wants to lose fat I would suggest you have her go no lower than 10x body weight in calories.

She is going to screw up her metabolism if she keeps this up.

I have 500 calories for breakfast.

Would it not depend on how overweight she is. If she is heavily overweight what is wrong with a rapid weight loss.
If she eats clean and often and exercises how much would her metabolism drop in 2 months.
WOuld it be so signifiant that as she reached her fat loss goal she started to increase her calories and to increase resistance training to support muscle growth.
With a slow steady calorie increase of about another thousand per day over say 3-4 weeks would her metabolsim not be recovered.

The idea of this rapid loss and then to slow down is to get her in a condition where she gains a confidence and starts to work out enjoying what she has achieved and now to maintain instead of many quitting st they have so much to lose it takes so long the slow way they lose motivation.

Note this is not how I feel this is a question like to know peoples feelings on.

If Bodyshops girlfriend is not highly overweight I would still like to know peoples feelings for heavily overweighh it general

bodyshop20 · 24-Jul-07, 04:48 PM

It is a diet that is comprised byherself and me, but worry not she had now on 1200 cal as she wanted kick start, which i had to take drastic action so she would get going.
Please dont worry i have trained and dieted for 25 yrs and know about metab rate, cal swapping, ketonic states etc.
she is on well balance diet, and the kick start of quick fat lose has made her positive

jaykay · 24-Jul-07, 06:07 PM

Can someone please try to help me out with my questions:

I've been eating about 1500 cal/day but I don't want to increase calories since I'm still not losing the body fat desired and only gained a little muscle, and I've been told even 1700/day would be better, esp on workout days. I've lifted weights since April, so about 4 months now. I changed my routine about a month ago. I just keep increasing weights when I feel I can.

Is that the best way to change up the workout or does it require a more drastic change?

Maybe I need to decrease fat in my diet more, it's about 30% right now on average.

**.V.** · 24-Jul-07, 06:53 PM

jakay if you are going to eat higher carbs every day then you want to keep the fat intake a little LOWER, probably around 20% or so. 30 may be a little high. I will also go against the grain here and suggest for you 1300-1400 calories/day and start doing your cardio in the early morning before breakfast for direct fat burning. About 30 mintues and getting conditioned enough to increase it to an hour if you need to.

Yeah, higher carbs and lower fat does equal more hunger but is a more socially acceptable diet plan than the one I outlined before. The one I described is my preference because the fat is very satisfying and one doesn't have to go hungry. Besides, I like steak and eggs.

Best to you in reaching your goal.

**minime** · 24-Jul-07, 08:02 PM

maxgain, i would say that if she were indeed very overweight or obese, that it would not take such a drastic cut in order to show rapid fat loss. One does not get to be obese by eating reasonable amounts of calories (in most cases, i am sure there are exceptions).

Therefore let us say that a woman has gotten herself to 250lbs with a high calorie diet, eating about 3000 calories per day. Easy to do when you are uneducated about food, and a fast food or restaurant meal can often contain half that pretty easily.

So if she cuts her calories rather drastically to say 2000 calories, then she has created a deficit of 1000 calories. Add to this some exercise to burn say 500 calories (I am generalizing) and the deficit is now 1500 per day, or over 10k per week which should show up on the scale as a 3lb loss give or take.

As one nears their healthy weight range, then it becomes more difficult. The more weight she loses, the more calories she will have to CUT to see more weight loss.

that is the way i see it, however I have never been overweight or obese so I cannot speak from experience.