Ever have this happen to you?

M

Mic

Cathlete
I posted this in Ask Cathe but sometimes she just can't get back to you so here goes. I'm doing the hardcore strength rotation I have one week left in the 4 week rotation, my bodyfat is at 19 to 20%. I would like to get it at 16 eventually, I hope that isn't considered really hard to maintain, anyway right now the bodyfat seems to be stuck at 19 to 20%, I'm not doing extra cardio, will I be able to maintain or drop the bodyfat with the hardcore rotation or will I eventually have to go to the fatloss rotation? Not that I mind I just want to build some muscle first, so I'd like to do another round of the hardcore. Any suggestions, any knowledge, I appreciate any comments from people who have been in a similar situation. Thank you
 
I'm totally no expert on this, but from the research I've done on the web, diet is the key to leaning out. Lots of protien, a gram to a gram and a half per pound you weigh, 20% fat and moderate carbs. I also am limiting my total calorie intake. I began trying this method the first week of February and am seeing a difference. I did start with the hardcore series and went 6 days a week for a month and then took 7 days rest. I'm seeing some nice results. Keeping a food journal helps. I've done tons of different rotataions, but I haven't seen results like I'm getting now until I modified my diet.
 
I'm also on a HC/S&H rotation, and because I'm lifting heavy, I have to eat more. Complex carbs especially. I need the carbs to lift the weight and to recover. It goes without saying that I make sure I get enough protein. Everytime I do a strength rotation I expect to gain some fat since I'm eating more and doing less cardio. I don't have enough time in the week to do more than 3 cardio sessions, and normally I only do 2. So I go into a fat loss rotation after the strength rotations (which I usually do for 2-3 months, using different Cathe workouts). My body, so far, is most comfortable at 18%. Lower than that and it's pretty difficult to maintain. If I didn't have a family, I might be able to pull it off.:) Hope this answers your question.

Pinky
 
Both responses were very nice, I think I probably feel more the second response when I go heavy I feel very hungry and I do feel a need for more complex carbs. Interesting what information you gave me on the 18% body fat, I wonder if that's typical. If that's the lowest most people can get before having some difficulty. I'll have to go into the fat loss rotation later. I do want to continue to lift heavy for a while. Thanks to both of you, I didn't think I would get an answer. Nice to know somebody has had the same experience.
 
You're welcome, Mic. I just want to add that I'm one of those skinny fat people who look small but have more body fat than one would assume. I've also been through pregnancy and childbirth, and since then, my body has changed considerably. That's why 18% is as low as I can COMFORTABLY and REALISTICALLY go. Genetics has a lot to do with body fat. If you're one of those lucky ones who was born with less fat cells than most, or if you have a fast metabolism, then it'd be easy for you to get down to a lower percentage. Lifestyle is also a big factor. My lifestyle just can't support the demands that go with getting my body fat percentage that low. I have only so much time during the week and my body, which is getting older fast, needs more recovery time now than it used to. See how your body responds to your weight training rotation and the diet that goes with it. You might find out you don't really have that much fat to burn later on. Good luck.:)

Pinky
 
Thanks again, I've also been through childbirth and I'll never see 21 again so I understand. I don't think it would be easy for me to get down to a lower percentage I also take synthroid for my hypothyroidism. I guess I'll just have to see what happens, your right everybody is different. Thank you so much for your information it really was helpful.
 
I haven't been in a similar situation (well, maybe I have, but at a higher body fat %!!), but while reading the Burn the Fat, Feed the Muscle book (there is a post on here now about this book), Tom Venuto claims that you can lose 1/2% body fat per week. I haven't finished reading the book yet, just getting to the eating part, but it seems like it is mostly about diet, counting calories and percentages of fat, ptn, and carbs. Anyway, you might check that out, if you haven't already. Seems like lots of people have or are reading the book and believe in it.
 
Mic-
How do you know your body fat percentage? Did you use those caliper thingies? Just curious.
-Nancy
 
My experience is similar to Pinky's. What works best for me is doing cycles of building and then cutting. Essentially that's what bodybuilders do too except more extreme. During my building phase (lifting heavy, eating more, less cardio), I try not to freak out about gaining some weight (which will include some fat as well as muscle). Then I decide to cut some fat and begin the cutting phase (more endurance-based lifting...but still some heavy stuff, cleaner eating, more cardio). This has worked much better for me than trying to stay cut all the time while attempting to build muscle. My body responds better (more muscle/less fat) AND mentally I'm better because I know I will be moving to the next phase at some point.

Shonie
 
My bodyfat percentage jumped up slightly to 16% and I know why. Shhhh...I was a bad girl a few weeks ago. :-(
I would like my body fat percentage to go down to 14% and increase my weight a few more pounds as I still weigh 115 pounds at 5' 7 1/2".
I have heard that too much cardio can tear down muscle tissue so I am not sure how much cardio to do. I just check my body fat percentage every morning and if it looks like the point such and such is going up, then I know it is time to do Cardio that day.

Charlotte~~
 
How long do you guys typically stay in a strength rotation? I'm just finishing week 4 of Cathe's HC strength and don't feel like 4 weeks is enough to see any significant gains. I might add a week of slow and heavy. I'm anxious to start a fat loss however, it seems I have thickened up in this last month,
 
I'm using a Tanita Scale for my bodyfat percentage. I don't know how precisely accurate they are but that's what I'm using as starting point. I'm going to go with the strength routing for another month, I don't think you can really see the results you'd like to after just one month. After that I'll switch up. Thanks though guys for the feedback it's nice to know there are others out there with the same issues.
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top