Weight / Fat loss

Eating more protein helps some people, go for 2 grams per kg bodyweight.
And take measurements too, sometimes when people exercise and eat more, their fat goes down, but weight stays the same.

If you really really must lose the 2 kg, muscle or not, then it may just be a hungry period :)

2grams per kg of bodyweight is a bit much? That would be nearly 200g of protein for me?!

I think combined with a reduction in carbohydrates that's what people go for yeah. I find it hard to do and expensive so rarely hit my daily protein target.

I guess protein shakes mixed with water are a cost-effective method of adding protein.

Protein is the best way to hold on to your muscle mass when cutting, tried and tested by bodybuilders. When you are not in a deficit, it's less critical. If you are pretty lardy it's also less critical. But when you get leaner, it becomes important.

In my case as I am 25% fat which is normal for a female, I have to pay attention to this detail. If I were really lardy, not so much.

Fage/Skyr are high protein yoghurts that work, but supplements are often cheaper. MyProtein has all sorts of shakes and even things like protein pancakes.
It's worth having a look there (and you can find discount codes online)

It's a PITA to hit, but if you are already lean such details become important.

But if you are really fat and really unfit, there's no need to sweat it and 1 gram per KG bodyweight may be enough.

If you want to be pedantic, it's 1 gram per LEAN LBS of bodymass. So, you can deduct your fat percentage if you know it, and then multiply your lean LBS by 1 gram.

In my case, 113 grams might be enough too. But I am erring on the high side, as I'd hate to lose muscle as it's a pain to build up for me.

Aren't you quite tall?

Interesting. I'm currently around 33% body fat at 185cm and 99.2kg. So I guess it's not that important at the moment. The plan is to get down to 90kg and then build lean muscle up.

yes and fast!!

I'm 181cm. Fairly slim, but there's definitely weight to shift.

How are people measuring body fat %?

I have scales that give me a number, but I don't trust them.

I lost half a kilo in last 3 days but my scales say my bf% went up by 2%, it's only really useful for tracking how it changes over time I think. as you will see it trend upwards or downwards but for accuracy regarding the actual number and small incremental changes it's probably not worthwhile.

How are people measuring body fat %?

Currently using the "how long does it take to stop moving?" test

Tapemeasure and mirror is fine... usually blokes store around their belly, so measure that and if it shrinks but your arms/legs don't look soft or you lose strength, it's working :)

Of course if you have to lose a lot of weight you will sacrifice a bit of oomph for getting up hills a lot easier ;)

Nurse, cancel my 1 o'clock.

:'D

So 219 lbs, 35% fat, that's 142 pounds lean body mass, so you can aim for 142 grams for now I'd say :)

But some people get better results with more protein, if you feel very hungry swapping carbs for protein may work.

And get the fish oil supplements into you, and about 1 gram of fat per KG bodyweight minimum. (but not processed fats, coconut oil, butter and meats for saturated and nuts/olive oil (cold) / fish for unsaturated)

Haha :D

Ah fair, we're not massively dissimilar- I've stalled at 67.5 and am 177, but have been going to the gym as much as riding recently

Cut myself a bit of slack pre-Christmas and gained a bit of weight but have been militant since New Year. This morning I touched the 80s for the first time in my adult life
Date Recorded
09/01/2017 96.9
13/01/2017 93.7
16/01/2017 94.1
20/01/2017 93.8
23/01/2017 93.3
27/01/2017 91.3
30/01/2017 90.6
03/02/2017 91.4
06/02/2017 90.4
10/02/2017 89.8

Scales that give me a number. Aware it's probably not accurate, but it's more indication than I had otherwise. I use a 7 day rolling average to smooth out the curve too.

did I stress you out too much?

74kg this morning so around about 3kg since the beginning of the year, pleased with progress which will inevitably slow now it's not just the weight I put on between October and Christmas, target is to lose the same again by mid April, with the main component of that just avoiding crap food, and limiting drinking to the weekend and that being in moderation, as mileage ramps up in marathon training so basic self discipline and careful food shopping is hopefully all that's really needed!

@Grand-Wizard-Goma-Sauce proud of you mate. keep it up.

My scales tell me a different number by up to 1.5kg almost every time i get on them (two or three times a week).

Constantly fluctuating between roughly the same numbers. The difference between by total body mass and my muscle mass (i.e., my fat mass) is always more or less the same.

They're tanitas, so should(?) be decent.

Why do they keep fluctuating, are they knackered? I weigh myself under the same conditions each time more or less.

Do you store them upright? That messes with the springs.