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Lower Body fat

C

claire

New member
Hi Everyone,

From reading your logs, many of you have lowered your bodyfat and only lost a few pound. I want to stay around 160lb but would like to lower my bodyfat. I will post pictures when I figure out how. I have pictures on my computer, I just do not know how to post them here.

My plan is to continue eating and training the way I am until my powerlifting meet in February then I want to work on improving my body and continue to increase my strength. I am not sure if this is possible.

Okay, here is my question. Do you think it is possible for me to lower my bodyfat by continue training like a powerlifter and just modify my diet? My workouts consist of low reps, heavy weight and speed work. Or would I have to modify my training too. I am going to discuss it with my trainer but do not want to take away my focus right now. It is important that I still train like a powerlifter because I am adding squat suits and deadlifting suits to my training program and need to be ready to compete by August.

Any input would be appreciated.

Claire
 
What's your current bodyfat? I dropped 9% and 2 lbs last yr. Its possible. Primarily depends on how much bodyfat you are starting w/ and being able to preserve your muscle and drop only fat while you are doing it.
 
Sassy69 said:
What's your current bodyfat? I dropped 9% and 2 lbs last yr. Its possible. Primarily depends on how much bodyfat you are starting w/ and being able to preserve your muscle and drop only fat while you are doing it.
Click to expand...

I have had it measured twice and the numbers are very different. One was using bioimpedance where they attached something to your feet and hands. It was 12%. I argued with the woman that it was too low but she said it was accurate and where did I think I was hiding all my fat.

A few weeks ago I had it measured at my gym with bio-impedance but you step on a scale. It measured 23.6%. The trainer that did the measurement thinks it was not accurate. He thinks I am somewhere in the teens. I weigh 162lb and am a size 6 for pants because of my legs. I wear a large for shirts because of my arms and back. I have a more muscular upper body than lower.

I planned on having BF measured again today but my daughter was sick so I wasn't able to make it to the gym until later and I wanted the same trainer to take the measurements. I am going to have it measure Wednesday.
 
My measurements

Chest - 38 1/4"
Waist - At belly button - 32"
Thigh - left - 23" right - 23 "
Upper Arm - L 13 1/4" R - 13" - relaxed
Hip - 37 1/2"

When I measure my waist I measure 29 1/2 inches. When the trainer took my measurements I had just drank a 16 oz pre-workout drink, about 16 oz of water and 1 Spike shooter. Not sure if I cheat when measuring or the drinks made my waist wider.
 
To post pics, first you must host them via a web uploading service......

One I like is www.tinypic.com

Go to that website & click on the browse button then it can take you thru your folders where you have them saved & just click on the pic & click upload on tinypic. Then it will give you a www.xyzetc section that you copy & paste to post them here.....When you click "post reply" there's a little icon above the box that looks like a yellow box with a mtn in it - click on that & paste the web addy from the pic into it.

Once you post the pics, some here can tell you your bf%
 
jenscats5 said:
To post pics, first you must host them via a web uploading service......

One I like is www.tinypic.com

Go to that website & click on the browse button then it can take you thru your folders where you have them saved & just click on the pic & click upload on tinypic. Then it will give you a www.xyzetc section that you copy & paste to post them here.....When you click "post reply" there's a little icon above the box that looks like a yellow box with a mtn in it - click on that & paste the web addy from the pic into it.

Once you post the pics, some here can tell you your bf%
Click to expand...

Thanks Jencats5!
 
I am fairly good at eyeballing bf.....its tough to tell as your lower stomach and upper thighs arent visible....but you look, form what I can see, to be 14-16%.

Knowing your goal.....increasing LBM - dropping fat - staying right at the top of your class - I would suggest adding in some auxillary "bbing" exercises that hit a higher "tut" to actually add some lbm.....
 
The Shadow said:
I am fairly good at eyeballing bf.....its tough to tell as your lower stomach and upper thighs arent visible....but you look, form what I can see, to be 14-16%.

Knowing your goal.....increasing LBM - dropping fat - staying right at the top of your class - I would suggest adding in some auxillary "bbing" exercises that hit a higher "tut" to actually add some lbm.....
Click to expand...

Thanks Shadow. I am probably closer to the 16% because I carry my weight in my inner thighs and obliques.

I was thinking I would have to modify my routine but was hoping I could just change my diet. After my meet, I'll talk to my trainer about setting new goals.
 
claire said:
Thanks Shadow. I am probably closer to the 16% because I carry my weight in my inner thighs and obliques.

I was thinking I would have to modify my routine but was hoping I could just change my diet. After my meet, I'll talk to my trainer about setting new goals.
Click to expand...

....think to keep in mind.

Elite plers typically train in the same class - year after year and get stronger without jumping weight classes.

There is a reason for that
 
you seem to hold a decent amount of fat in arms (given that your stomach and back are relatively lean), you can use Yohimburn ES on them as well (since you are using in on lower body)
 
with respect to training, you seem to have very strong quad development. You may want to shift your squatting stance to emphasize glutes and hamstrings more.

stiff legged dead lifts would also be a good addition.
 
macrophage69alpha said:
you seem to hold a decent amount of fat in arms (given that your stomach and back are relatively lean), you can use Yohimburn ES on them as well (since you are using in on lower body)
Click to expand...

I never thought to use it on my arms. I'll try it tomorrow.
 
macrophage69alpha said:
with respect to training, you seem to have very strong quad development. You may want to shift your squatting stance to emphasize glutes and hamstrings more.

stiff legged dead lifts would also be a good addition.
Click to expand...

Thanks for the advice. My quads have always been strong. I had to work hard on my hamstrings and glutes to get them where they are today but they still need a lot of work. My trainer has me on 4 week training cycles, varying the volume each week. He is hitting my glutes and hamstrings pretty hard this cycle.
 
claire said:
Thanks for the advice. My quads have always been strong. I had to work hard on my hamstrings and glutes to get them where they are today but they still need a lot of work. My trainer has me on 4 week training cycles, varying the volume each week. He is hitting my glutes and hamstrings pretty hard this cycle.
Click to expand...

a lot of developing them is adjusting your stance and movement during exercizes like squats.
 
macrophage69alpha said:
a lot of developing them is adjusting your stance and movement during exercizes like squats.
Click to expand...

I vary my stance when squatting and deadlifting. I also vary the ROM. I am going to see if my trainer can change things a little after my meet so I can increase the muscle on my lower body. I am not sure how doable it will be because I need to bring up my squat and deadlift numbers before August. They are pretty low for my age and weight class.
 
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