The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
I'm looking for some advice on both training and nutrition. I've been working out seriously since the beginning of the year and I've been pleased with my progress so far. However, I am at a point where I don't know what step to take next.
My upper body is very lean (almost too much definition for my liking) but my lower body still has a lot of fat to lose. I'm afraid if I lose any more weight, I will start to look sickly in my upper body. If I eat more, I'm afraid I will only increase the fat of my lower body. I realize that I need to pick one goal. Fat loss or muscle building. I truly would be happiest if my upper body stayed the same and my lower half would slim down and show the muscles that I can feel under the layer of fat.
So where do I go from here. Nutrition wise should I eat at, above or below maintainence? Right now I'm eating 1650 on non lifting days and 1875 on lifting days and I've lost 2 lbs this month. I'm about 112lbs, 5'3.5"
Training wise. Do I continue doing full body workouts 3 days/week and 2 days cardio or do I do something different. Concentrate solely on lower body? Increase cardio. More HITT? More SS cardio?
Here are a couple of recent pictures to help you see what I'm talking about.
Sounds like a hormone thing, but to what degree that can be worked with, I don't know.
Sorry that I posted in the wrong thread. I guess I was hoping to get some training advice as well as nutritional advice. I appreciate the book idea. I'll look into it.
Quote:
Originally Posted by Leigh P.
Chole, could you post a bigger picture of the back and front of your body relaxed?
I hope these aren't TOO big (I'm not very computer savvy). Thanks for any advice you have.
Quote:
Originally Posted by perrogrande007
When you pinch your calves is there a good amount of bodyfat there?
I'd say no. Not much fat there but then again, I really don't know what is considered a lot. Sorry, I realize I'm not being much help but maybe the bigger pictures will help.
You look great! That last little bit on women is the hardest to drop.
I have Lyle's book and it has some great ideas regarding the physiology behind stubborn lower body fat and solutions. Basically doing HITT style 30 on/30 off, then resting for 10 min or so, then 20-30min at 130-140BPM, then finishing off with interval training at 60/60 for 10-20 min. I have found that to be pretty effective as well as 400m sprints.
Yohimbine cream rubbed on the legs has worked for my girlfriend as well. She also started a liver detox program and within a week her legs started to lean up. This was after a month of no progress on her lower body.
I think you look great as well, I am the same height but 119lbs, I wish I could lose 2 lbs in a week eating that many cals, I am so jealous!!! I am struggling to lose eating about 1200cals!!!
anxious to see what Leigh says.
Sorry that I posted in the wrong thread. I guess I was hoping to get some training advice as well as nutritional advice. I appreciate the book idea. I'll look into it.
It's not a problem, but it's really all about the nutrition. There's nothing training related that will make much of a difference in the fat loss. At least nothing that won't be covered in this sub-forum.
You look great! That last little bit on women is the hardest to drop.
I have Lyle's book and it has some great ideas regarding the physiology behind stubborn lower body fat and solutions. Basically doing HITT style 30 on/30 off, then resting for 10 min or so, then 20-30min at 130-140BPM, then finishing off with interval training at 60/60 for 10-20 min. I have found that to be pretty effective as well as 400m sprints.
Thanks! I ordered Lyle's book. I've heard other people talk about the success that they've had with it too.
Quote:
Originally Posted by spb
I think you look great as well, I am the same height but 119lbs, I wish I could lose 2 lbs in a week eating that many cals, I am so jealous!!! I am struggling to lose eating about 1200cals!!!
anxious to see what Leigh says.
Thanks for the kind words! I can't imagine eating at 1200 calories. I would die! I've always been a big eater.
Quote:
Originally Posted by Lost Dog
It's not a problem, but it's really all about the nutrition. There's nothing training related that will make much of a difference in the fat loss. At least nothing that won't be covered in this sub-forum.
I was afraid that that was the answer I would get. It would be so much easier if it was a training issue.
Chloe, you're looking great! Your body certainly doesn't look 41!
Agree! Envious of your legs.
When I lose I also tend to get to the point where I am too gaunt on top yet still have extra on the bottom (but honestly I don't see where you have any extra on the bottom unless you are like looking into figure competition)
Chloe, you're looking great! Your body certainly doesn't look 41!
Thank you! You are so sweet!
Quote:
Originally Posted by Leigh P.
I have some "views" but the question is Chloe, what do you want out of your body? Better yet, do you have a picture of what you want?
Good question. What do I want......I guess primarily, I want to see a little definition in my legs. I know the muscles are there but I can't see them. I think if I lose more weight, they will show but my upper body will lose too and I'm afraid I'll look sickly. Like I said, I'm at the end of the leanness range for my liking (in my upper body). I wouldn't mind adding more muscle all over so then I think maybe it's time to do a bulk, eat up and gain both muscle and fat then do a cut. It's just that I'm doing this on my own and I don't have the knowledge that I feel is necessary to do it right. Here's a pic of Jaime Eason that I really admire but for me to look like that? I'm probably dreaming. I'll have to take some time to look at pictures that I feel are realistic. I would appreciate hearing your "views". Good and bad.
Quote:
Originally Posted by LaraT
Agree! Envious of your legs.
When I lose I also tend to get to the point where I am too gaunt on top yet still have extra on the bottom (but honestly I don't see where you have any extra on the bottom unless you are like looking into figure competition)
Thanks Lara! It amazes me that someone admires the part of me that I like the least. I must admit though that looking at my pictures, I really don't feel like that's me. The pictures look good to me but I don't think I look quite like that in real life.:conf used: Distorted body image maybe???
Oh and I have no interest in doing any type of competition.
Chole if I were you I would look at the body you have and look at Jamies and you will see something pretty interesting.
To get the body above, basically put the body you have in blue shorts, get in proper lighting with a little more tan, pelvice tilt a little, and you are there. My point is that you basically have the body you want, you just don't see it. That is my view. You are just a simple photo shoot water depletion away from that.
So now the question is why don't you see that and will you ever?
If I were you personally I would work on lifting in mainteiance some and see if you don't like your look. If you want to lean out a bit more after a few weeks then just simply a little more of a cut should be fine since you are not trying to get really really low in body fat. Jamie is around 16-17% in that picture. Since you have already achieve getting to that level with ease you should be fine to just manipulate little bits if/when need.
Chole if I were you I would look at the body you have and look at Jamies and you will see something pretty interesting.
To get the body above, basically put the body you have in blue shorts, get in proper lighting with a little more tan, pelvice tilt a little, and you are there. My point is that you basically have the body you want, you just don't see it. That is my view. You are just a simple photo shoot water depletion away from that.
So now the question is why don't you see that and will you ever?
If I were you personally I would work on lifting in mainteiance some and see if you don't like your look. If you want to lean out a bit more after a few weeks then just simply a little more of a cut should be fine since you are not trying to get really really low in body fat. Jamie is around 16-17% in that picture. Since you have already achieve getting to that level with ease you should be fine to just manipulate little bits if/when need.
So focus on lifting and eating more again, IMO.
Leigh, you have really made my day! I have never been this fit and I suppose it will just take some time for me to get used to it.
I love your advice since I know I can follow it. I think my maintainence is a bit higher than what I've been at since I'm still losing so I will bump up the calories and see what happens after a few weeks. I do want to get stronger too so this will all work together.
Thanks again for taking the time to respond to my questions.
I am applauding Leigh's response. It is exactly what I thought when I saw the picture of what you wanted Clohe. You are really already there and your double bi-flex pictures just ROCKS!!! I would love to look like that in a pose. Nice work so far and join me in a little bit of maitanence eating and lifting. There are several women reaching this point in the program. Let's eat and lift like BIG DAWGS for the next meso-cycle of our training.
__________________
The BIGGER I get the smaller you look
Chloe, you look fabulous!! One question ... and sorry if it's a bit personal ... are your cycles still regular?
Julie, like I said, my periods are regular but now I'm curious why you asked?
Quote:
Originally Posted by spb
I am just curious as to what your thigh measurement is, at the widest spot. We have similar body types.
My thigh measures 19.75 inches.
Quote:
Originally Posted by kfisherx
I am applauding Leigh's response. It is exactly what I thought when I saw the picture of what you wanted Clohe. You are really already there and your double bi-flex pictures just ROCKS!!! I would love to look like that in a pose. Nice work so far and join me in a little bit of maitanence eating and lifting. There are several women reaching this point in the program. Let's eat and lift like BIG DAWGS for the next meso-cycle of our training.
Well, thanks Karla! I am SO looking forward to this next phase of my training!
Disproportionate-upper body vs lower body
:conf used: Distorted body image maybe???
Linear Mode
