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Old 03-05-2012, 08:49 PM   #4 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
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I agree with frgnprnces that getting a higher percentage of your calories from protein would be a good thing. I would recommend you restructure your workouts to include less cardio and more weight training. Cardio is great for burning calories but unfortuneatly some of those calories burned are muscle and not fat as we would all perfer. Lift with enough weight so you can only perform 6 repetitions before you lose form or cannot complete the movement. Do 3 to 4 sets of each movement. This will help you build a lean muscle base (but you have to get enough protein).

I did some calculation to show just how lacking I believe you are in muscle. I have made some assumptions because I don't know your current weight or your goal and I have converted the numbers to pounds from Kg. Assuming you are moving toward a goal of 125 lb/56.8kg. A good Bodyfat percentage for a woman (I assumed this from your user name) would be 18% or 22.5lb/10.2 kg fat and 102.5lb/46.6 kg of lean body weight.

You stated that you had 6 kg/13.2lb to go so guessing your current weight around 62.8kg/138.2lb. If you are currently at 33% bodyfat then you have 45.6lb/20.7kg of fat and 92.6lb/42.1kg of lean body weight.

That is almost 10lbs/4.5kg of muscle that you are lacking. To acheive 18% bodyfat with your current muscle you would have to weigh only 113lb/51.4kg!

You should be trying to consume approximately 100 grams of protein a day (1g per pound of lean body weight) to gain the needed muscle. Congratulations on your success so far.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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