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Abdul1993 04-17-2013 08:36 AM

What to do when you reach goal
 
I weighed myself today morning and the scale said 149, but I usually add 2-3 pounds to be safe. My initial goal was 150. Right now I'm 23.8 BMI with 18% body fat, which is normal BMI but higher than normal BF %. :/ So I'm wondering how high does my body fat % have to be to be considered "skinny-fat?" I also need info on what to do once we reach our goal. I've reset my goal to be 145, and I'm 5 pounds from there. I don't wanna go under 140 lbs because that would put me in the lower spectrum of normal BMI. My real goal was 13% body fat, but I don't think that would be attainable without losing too much weight. So, I just need tips on how to slow down weight loss or just maintain. I think it was add 5 grams of carbs everyday right, until you gain weight? Thank you

Pami 04-17-2013 08:42 AM

What plan are you following?

raindroproses 04-17-2013 08:43 AM

Generally if you want to lose more body fat but retain your weight, you'd need to do strength training and resistance training to build muscle. You can easily continue to lower body fat % and retain or even GAIN weight while building muscle.

Once you reach goal, you're in what's called "maintenance." You may want to check out the maintenance board for more information and advice for those who are there already. You're in what I'd call pre-maintenance right now. The general idea is you slowly add foods back in that you'd cut out during the loss phase (if desired anyway, like extra fruits, etc) and/or you slowly increase your calorie intake to find a good balance for yourself... somewhere that allows you not to lose weight, but also not to gain.

Abdul1993 04-17-2013 08:50 AM

@raindroproses, would you know how much carbs would be spent in 3 hours of cardio? Cus I personally can't do high intensity cardio without eating lot of carbs before hand, but I'm also afraid of eating too much carbs and not burning it off.

@Pami, I'm not really in any plan. I just eat low carb while eating lot of vegetables and not really paying attention to the fat. This past 2 weeks, I've been adding butter and mayonnaise to everything I eat, and I seem to lose weight faster.

raindroproses 04-17-2013 09:11 AM

I honestly have no idea... I'd imagine that'd be individual to each person's body and how they process carbs. Three hours of cardio sounds excessive anyway honestly if you're talking in one day, but then again I'm not much of an exercise person. Maybe you could check over on the exercise board to see if anyone had any wisdom to share?

mimivac 04-17-2013 09:16 AM

If you are a woman, 18% body fat already puts you in the "athlete" category. A BF% of 32 and above is considered obese.

raindroproses 04-17-2013 09:22 AM

I believe Abdul1993 is a male, but I'm not 100%... I imagine the "athlete" category for males isn't too far off either though.

reddarin 04-17-2013 09:43 AM

Abdul, check out Body By Science by McGuff. His plan is a very short very intense once a week muscle building workout. Nix the cardio.

Add calories but I'd be leery of adding back carbs to maintain.

Abdul1993 04-17-2013 09:51 AM

lols I'm a male, and although I'm a bit athletic, I don't think I can put myself in "athlete" due to my lower belly fat, and @reddarin, thanx for the suggestion

mom23kids 04-17-2013 10:22 AM

Congrats on making goal :clap:


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