My bodyfat % as been increasing over the last 3 -4weeks? Its gone from 16% to 18.5% in steady increasements over the last 3-4 weeks. Now the big problem here is two weeks ago I started doing cardio at 7am in the gym on an empty stomach, in order to reduce my bodyfat. I do Mon night - Chest & Triceps then 20-30min jogging. Wed- Back,Traps & Biceps, then 20-30min jogging. Fri- Legs & Shoulders. Mon-Fri at 7am for the last two weeks I've added 30min cardio before breaky? Now i thought this was going to reduce my BF quite a bit, so you'll understand how shocked I am at the increasements, especially as they have been steady increasements. I weight myself twice a week, on the electronic scales in my gym. My diet as stayed pretty much the same for the last 3months now, so can't get my head around it.... I'm so f***** off right now im thinking of quiting the gym all together...
Can anyone give me some advice to change things around so I get the results I want????
although you are training lots and doing lots of cardio you must still be eating excess calories lower you calories by 500 a day see how you get on and make little adjustments to your diet till you get it spot on
also if your using bioimpedence to measure bodyfat dont hold your breath as it doesnt give the same reading twice i have also read if you are dehydrated while using bioimpedence it can increase the bodyfat % even if it hasnt actually changed,
also it can add a few % fat on top of a reading depending what age you are as the machine cant distinguish between visceral fat and subcutaneous fat stores
I'd also like to know how you're measuring body fat? Why is it people are obssessed with the EXACT number? Of course, it's nice to know since optimal growth occurs in the 10-14% range but still use the mirror!
I thought as much. Stop using it, it will drive you mad, they're almost always wrong unless you're a fat a** with low LBM. Use the mirror. It's the best indicator there is. Sometimes you choose not to see what we don't want to see also; for that reason, posting pics on the forum is the biggest truth finder!
You deffo feel like you're gaining fat? Your diet does lack some good quality fats. Try cutting back a little on carbs and switch some around. Add some egg yolks in, and some nuts with the last meal, no milk!
Take the weetabix out and add oatmeal, change the pasta to brown rice. Change the bread too - flour based products are not ideal. Make sure you're eating vegetables with each meal too. Salad greens, brocolli, asparagus are all good. Make sure they're green
Try dropping milk, switch to water. Add green tea; 2/3 cups a day. Protein may be a little low too. How much of each macro do you think you're getting?
Dj andy - as G_force says - pasta and bread arent great sources of carbs to get lean on - try switching to oats/potatoes(both sweet and white) brown rice and a small amount of fruit such as bananas and raisens. Add some fish oils and follow the rest of G_forces suggestions and you cant really go wrong..