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Old 08-08-2011, 08:47 PM   #1
Daniel Gustafson
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Lowering BF%

I am trying to lower my BF% to about 7 or 8 percent, but am not seeing any results. I am an active athlete and can't always get a perfectly balanced meal. However, most of the time I am able to eat a meal composed of a protein (chicken and shrimp mostly) and lots of vegetables. I drink milk with my meals as well. For breakfast it's usually 4 scrambled eggs and a glass of milk. I tend to grab a poptart every now and then for lack of time to eat something proper, but it doesn't happen much.

But if I am eating mostly good foods, and working out regularly (almost every day) why am I not seeing results? I stay the same weight which is 185 lbs. and get stronger as well as excelling in crossfit, but my BF% is still around 13%. Any ideas?
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Old 08-08-2011, 11:10 PM   #2
Katherine Derbyshire
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Re: Lowering BF%

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Originally Posted by Daniel Gustafson View Post
But if I am eating mostly good foods, and working out regularly (almost every day) why am I not seeing results? I stay the same weight which is 185 lbs. and get stronger as well as excelling in crossfit, but my BF% is still around 13%. Any ideas?
1) The measurement itself could be inaccurate. Most bf% measurements are.
2) You're storing fat due to stress (overtraining, lack of sleep, lack of food, life stress, or all of the above).
3) You're eating too much.

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Old 08-08-2011, 11:24 PM   #3
Scott Walters
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Re: Lowering BF%

What she said (and in my experience, mostly the stress thing with athletes).
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Old 08-09-2011, 01:17 AM   #4
Jordan K Smith
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Re: Lowering BF%

Many people, including me, have good results with cutting out milk when trying to lose fat. I would say pop tarts are a bigger problem, but you said that's only every now and then. Being that you are having milk at every meal it might be an easier/more effective target.

Last edited by Jordan K Smith : 08-09-2011 at 01:20 AM.
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Old 08-09-2011, 03:43 AM   #5
Darryl Shaw
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Re: Lowering BF%

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Originally Posted by Daniel Gustafson View Post
I am trying to lower my BF% to about 7 or 8 percent, but am not seeing any results. I am an active athlete and can't always get a perfectly balanced meal. However, most of the time I am able to eat a meal composed of a protein (chicken and shrimp mostly) and lots of vegetables. I drink milk with my meals as well. For breakfast it's usually 4 scrambled eggs and a glass of milk. I tend to grab a poptart every now and then for lack of time to eat something proper, but it doesn't happen much.

But if I am eating mostly good foods, and working out regularly (almost every day) why am I not seeing results? I stay the same weight which is 185 lbs. and get stronger as well as excelling in crossfit, but my BF% is still around 13%. Any ideas?
AIS Sports Nutrition Factsheet - Weight Loss. (wfs)
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Old 08-09-2011, 08:35 AM   #6
Chris Mason
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Re: Lowering BF%

Yep, lose the milk.

Keep your total carb intake low (in the 15% range). If you do so you will lose body fat especially if you continue exercising as you are. Once you get to your target you can bump the carbs back up to a more livable level.

This diet will not be good for performance, especially in the short term, but will strip the fat away.
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Old 08-09-2011, 09:38 AM   #7
Eric S. Jensen
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Re: Lowering BF%

Chris that's exactly what I did to shed 17lbs last month. Yes it was hard training and performance def wasn't first but the fat fell off. I also Fasted until lunch did my WOD in the afternoon and had most carbs PWO.
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Old 08-09-2011, 01:04 PM   #8
Daniel Gustafson
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Re: Lowering BF%

Thanks everyone for the advice. I will give the milk thing a try, and keep carbs lower. I appreciate the help!
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Old 08-09-2011, 05:21 PM   #9
Jake Edwards
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Re: Lowering BF%

In addition to ditching the milk and "occasional" poptart snacks, I'd recommend dialing the training back a bit. Training each and every day is counterproductive to both fat loss and muscle gain. You're hammering the adrenal-corticol access to a breaking point doing CrossFit 6 or so times a week.
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