Shifting bodyfat..

[fightingf1t]

Hi guys, this is my first post so bear with me..i am 54kgs...160cms and sitting at about 18% bodyfat..i have muscle definition but need to lean out a bit so i can see it..i carry my deposits around the back of my triceps and inner thighs..

I weight train 4-5 times a week in splits and do cardio 3-4 times a week, i currently have a back injury so am quite limited to what i can do. I am a competitive amatuer boxer and am in the off season so looking to get in better shape while i have more time on my hands..aesthetic purposes, i want to look ripped.

Anyone got any advice, i should add i generally eat very clean, but think i may be over doing the carbs, mainly brown rice..

Cheers guys

[Pseudonym]

Hi Fightingf1t. Welcome to NZBB.

It sounds like your training is pretty intense, so probably you're right to examine the diet. Post it up here for us to look at - what do you eat in a typical day?

[fightingf1t]

Okay heres today for you..

Oats with small teaspoon of honey to sweeten, 1 small cup of soy milk.

Coffee about half hour later..

Salad- chicken,lettuce,olives,onion,carrot,cucumber + 2 wholemeal half pitas

Pre workout-Protein shake + banana

Post- Protein shake..

Lean red meat, large serving of vegetables and small serving of pasta.

As mentioned my cardio is very limited to treadmill walking, stationary bike or cross trainer... 20mins 3-4 times weekly.

[fightingf1t]

Heres what my arm looks like..obviously i know its harder to see lines when you are tattooed, but i have seen obvious muscle def in heavily tattooed folk and thats what i am aiming for..

[runveerun]

Hi Fightingfit Nice tats! How long have you been weight training? What does your weight training look like? Can you post up a weeks worth?

What does your arm look like flexed? I think it takes quite a bit of time for girls to have unflexed definition (is that what you are after?) it's quite a balancing act of adding more muscle and losing more fat.

[Dr Alexandra Hart]

Hi Fighting Fit,

Given how much you are working out and your photo something is clearly not adding up for you. Presuming your workouts are 30-45mins and effective you should be getting much more definition than you are - I can see why you are frustrated. If I were you I would be assessing how effective your workouts are, definitely looking at the carb content of your diet and looking at whether there is something else going on with your health that means your metabolism isn't responding to your program as well as it should be. Ali

[fightingf1t]

I have been weight training on and off for the last maybe 3-4 months, i dont do alot around competition time, as i said i am in the off season so have alot more time.

I usually do 2 body parts a day..but have started doing triceps 2 times a week. I change what i am doing every week in regards to exercises, like say one week will be incline, then flat then decline so im hitting from all angles.

Yes thats EXACTLY what i am looking for, unflexed definition !!!!!!

I guess i havent been training serious weights for long, and i am impatient..

Flexed arms..ill add a shot. Excuse the poserish type photo.

Dr, i am cutting carbs down significantly, i def have been having far too many for my activity level. I have had hormone issues in the past and suffered from anorexia on and off for 7 years, i have been in solid,sustained recovery for about 10 months now. I am doing say 40-60 mins weights a day plus 20-40 mins cardio, diff type everyday..varies from stationary bike,treadmill,crosstrainer..and i usually will do intervals with sprints and inclines or higher resistence etc.

I think its my diet..my arms feel solid..strong, i just have a good layer of fat hiding it all. I keep hearing terms like recomp,cutting and refeeding,bulking and dont know which of these i need to be doing or what exactly they entail, thanks for the replies !

[runveerun]

Nice flexed pic! It does take time to gain unflexed definition. Girls with low body fat seem to get it sooner, at 18% that's pretty good! I would keep going, keep lifting the weights. If you are specifically after arm definition maybe just hammer them to make them grow.

I have been lifting consistantly for 3 years and still don't have unflexed definition damnit! Keep at it, it takes time!