Bloody Boditrax

[Ivegotsunshineinabag]

Sadly I’m fat, and I would like to change this, but without dropping muscle.

My BMI is too high, and getting higher each week, as I’m building muscle. If Boditrax can be believed my fat composition is steady 27% and just won’t shift.
I’m really trying for a calorie deficit, but a slight one, so I can maintain all the hard work I’ve put in.
I eat sooooo much protein and use protein powder but I guess I must also be eating too much?

I don’t know what I’m doing really? I follow people on insta who make it look
so easy.

The dieting I’ve done previously has been brutal, but effective, and I can maintain 1,000 calories daily for months. But I’m post cancer treatment now and want to be a bit kinder to myself.

Does anyone know if there is a way to lose the fat without the muscle?

OK, first up change your mentality! 27% body fat isn't high! I was previously 44%, now 24%.

I've been doing a cut for 10 weeks. Before this I did a lean bulk for 12 weeks. Most of the lean bulk I was at maintenance then a slight surplus. This meant I could recomp a bit, gain muscle without adding too much fat. My surplus calories were only about 100 over. I lifted heavy in the gym 3 times a week, 8-10k steps a day, 45m cardio a week. I gained half a stone.

In the deficit I dropped from 2000 cals to 1850, then 1750, then 1700. I have consistently lost about 400g a week and I am now only 1.5lbs above my starting weight.

I am going to do another bulk and cut, as I found 1700 calories quite hard going and could have been more diligent at the end. But the results are noticeable. My BF went from 27% to 24% - 24.5%. I think it could have been 23% if I tried harder.

I guess my point is that you don't have to do much of a deficit, but tracking calories and macros matter, plus steps and lifting heavy.

I've also still been getting my biggest PBs so no strength lost.

Weights are your friend here. Don't worry about gaining weight as muscle is heavier than fat.

Burn more than you consume and you will lose weight, but maybe muscle too. If you are using weights go for protein.

Walking is fine, but don't amble. It's about getting the heart rate up. I lost 3 stone a few years ago and did it by walking 6 miles as fast as I could at least 3 times per week. I can't deny myself though, so I would work on the basis of a big breakfast meant a small dinner and vice versa. Cut out diet drinks and anything else that contains aspartame, and also cut out bread.

Oh, and I focused on dimensions not weight. It is a more reliable indicator of progress, but you will hardly see any difference for the first stone. Don't be disheartened.

Good luck

P.S. boditrax is a guide, not necessarily accurate.