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Happy Wednesday my friends!🙋♀️😎 As I was reading through the posts the other day, someone mentioned still being 'squishy', though they had lost many pounds. It really stuck with me, because that is my predicament too! I'm at my goal weight, but still squishy! The scale says I'm successful but I don't feel "done" with my transformation yet. The Calculator.net site says my ideal lean body mass/body fat goals at my current weight of 131.2 would be (based on 3 different popular formulas): 90.8 lbs (69%)muscle/31% body fat 93.8 lbs (71%)muscle/29% body fat 88.5 lbs (67%)muscle/33% body fat As of this morning, my scale registered 88.0 lbs muscle/28.9% body fat. However, the Calculator.net calculated my body fat @ 32.9%! According to the site, I am over the line for obese😖 I've heard references here on FS many times to recomping/toning/etc...but honestly never really understood that it wasn't to LOSE more weight, but kind of to REDISTRIBUTE the weight. These graphics that I found have finally helped me to understand a little better. I hope they also help others out there in FS Land. Have a great & successful day as you navigate your path to better health. 💙💙
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1250 kcal
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Fat: 40.20g | Prot: 72.83g | Carbs: 191.44g.
Breakfast: Crispy Green Crispy Fruit Strawberry, Nectarines , Milk (Nonfat) , Fiber One Original Bran Cereal, Muscle Milk Non Dairy Chocolate Protein Shake (11 oz). Lunch: Safeway Chicken Nuggets, Roasted Unsalted Cashew Nuts, Grape Tomatoes, Eggland's Best Large Grade A Eggs, Marketside Sugar Snap Peas, California Avocados , Signature Select Uncured Turkey Bacon, Young Green Onions, Great Value Medium Black Olives, Mushrooms , Central Market Organic Super Greens Blend, Fiber One 70 Calories Brownie. Dinner: Hershey's Milk Chocolate Kisses (1), Franz Oatmeal Raisin Cookies, Olipop Strawberry Vanilla Sparkling Tonic , Bragg Nutritional Yeast Seasoning, Orville Redenbacher's Original Popcorn Kernels. more...
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1 to 20 of 72
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Yes. I’ve seen this a lot more than I should and is what most people fall victim to 👍🏿
08 Jun 22 by member: Supergainz1
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I think maybe your graphic is a tad one sided. I run and I know runners. Those who eat right are certainly not fat but rather lean. I could for sure aspire towards that kind of lean. But there are different goals for different people for sure. As far as squishy is concerned. For me some of that is not going anywhere. My skin is not tight if I become very lean it just will be somewhat worse. And I am fairly fit. I enjoy squishy . So does little kids and pets who just find it cuddly. LOL. All that said. I am in favour of lifting. Because I am in favour of strong and it makes me a better runner
08 Jun 22 by member: liv001
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It's just showing that if weight lifting is the priority a person doesn't have to lose as much weight to be leaner and healthier. Instead of being able to stop at 141 pounds like this person in the infographic, they may have to go to 115-125 to be happy with their bf percentage which may be very difficult to get to and maintain for many people unless they love to run. It all depends on your goals and what you can maintain for life.
09 Jun 22 by member: -Diablo
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Most of the info here is correct except the part showing that "fat loss" by itself results in an increased metabolism. Adding muscle results in an increased metabolism, fat loss (or any loss of mass) decreases your metabolism because you require less energy to sustain less mass.
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I love your posts Crystal❤️. Your presentation is always interesting and I love the graphics. I'm always learning new stuff from you and getting a refresher course for info. that I once knew but forgot. Hugs. 🌺
09 Jun 22 by member: Brigit0
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i don't sleep. I never have. I wonder how much that does effect my body mass.
09 Jun 22 by member: 3Salesviews
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Liv, I also know many runners who are lean. I also see many people whose only priority is lifting heavy, and guess what, most of them don't have that tiny waist and flat stomach in the illustration unless their diet is on point. Some do indeed end up looking "bulky", which, believe it or not, not everyone aspires to. Some prefer a runner-type physique with low body fat and some muscle but nothing big and legs that don't look like sausages. The diet is the most important factor. Do the exercise you enjoy and can sustain and guess what, it doesn't have to be either weights or cardio. Walking is cardio.
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In fact, if going for a light jog exhausts someone (like some people who lift weights claim) and is soooo demanding on their recovery, they are out of shape, and the solution is to jog more, not avoid it completely. A truly fit person can do some basic cardio with minimal recovery demands and no impact on their weight training at all.
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Jogging is simple but when you have only so much fatigue that can be built up before you affect your weightlifting output you learn to prioritize weight training to maintain as much lean mass as possible. For the person who just wants to be above average running every day is fine. For a bodybuilder who wants to be better than last time in their eyes, intense cardio is a recipe for muscle loss, especially the leaner he/she is. No impact on weight training? Impossible for anyone unless you do two a days. It may not seem like it if you're 100 pounds and you don't track your workouts, but a 200-pound man will reduce power output guaranteed.
09 Jun 22 by member: -Diablo
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How many competitive bodybuilders are reading these infographics looking for advice? And a light jog a couple of times a week is not "intense cardio" unless you're out of shape.
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The truth is most people using this app and who would actually follow the advice on any of these infographics (which sometimes have good advice and sometimes just repeat trends) do need to do some cardio because they are practically sedentary. The type of weightlifting routine they do is unlikely to be extremely fatiguing and talking to them like you would an actual athlete with a tendency to overtrain makes no sense.
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And the infographic says "with some cardio" so what's the issue?
09 Jun 22 by member: -Diablo
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I didn't have an issue with the infographic except the one incorrect statement. I was commenting on Liv's comment and you decided to take issue with me saying that people who claim a light jog is going to destroy their training are out of shape. You're the one talking about bodybuilders looking for incremental gains and intense cardio that I didn't even mention.
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Anyway Liv, the bodybuilders who do this as a profession and go on stage do ramp up their cardio and intensity (typically by adjusting the speed and incline on a treadmill for challenging walks) to achieve the very lean physique on stage and the waist depicted in the illustration.
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Oh yeah. you're right, I forgot you mentioned the part about raising metabolism, that's definitely wrong. I do more cardio than anyone on the site, I bet. I don't have an issue with it. Running, where 5-6 times your body weight is pounding on concrete per knee is just unnecessary for most.
09 Jun 22 by member: -Diablo
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Mcfatty saying that a weightlifter that has trouble jogging Is unfit is like saying a jogger that can’t deal lift 2x their body weight is unfit. The body gets efficient with the kind of training you do. I don’t jog I walk. Why? I lift 6 days out of the week, and I don’t expect my body to try n recover from the intense lifting and jogging (which isn’t required) cuz most likely it can’t. And that will affect my lifting the next day which I could have progressed and increase muscle. Why would I want to sacrifice that just to jog unless I like to. Same thing with a runner. That’s like saying if you can run 6 miles a day, do some heavy squats and if that affects your run then you have work to do. I mean they can, but the sacrifice isn’t worth it for them.
And a 140lbs with 30% bf has less metabolism than a 140lbs with 15% body fat. And not just at resting. Their overall neat would require more calories also so that compounds on and then their workouts would require more also.
It says fatloss (retaining muscle, losing fat) VS weight loss (losing fat and muscle) increases metabolism. Which I agree with
09 Jun 22 by member: Supergainz1
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Hold on folks🙋♀️ First of all, thanks for your comments! Secondly, I am by no means an expert or professional coach...just a 66 year old, retired, disabled Gramma that is excited to be learning new things regarding nutrition & fitness😊 I've successfully lost the weight that I have by maintaining a calorie deficit, light aerobic & strength training videos and sticking to clean, whole foods as a sustainable WOE (the majority of the time). This post was about my realization that the same person could look completely different at the SAME WEIGHT depending on if they were losing more fat than muscle. 💙
09 Jun 22 by member: CrystalJo74
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I sure admire what they can do. And I understand (at least to some point) that there is a scientific process to getting bulked up. From my persective, at my age, my aim is to be healthy and in shape and do things that are sustainable for me which means things I enjoy. My squishy parts are not going to go anywhere because I was so obese at one point and it is too late to become "perfect" without surgery now. And trying to become very non squishy right now may just be making myself unhealthy. Great discussion. I think it really brings out all the options and choices that are there.
09 Jun 22 by member: liv001
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I agree liv! I greatly admire those who are so knowledgeable about bodybuilding and the more 'heavy duty' athletic lifestyle 💪 I have learned a LOT just from the discussion!
09 Jun 22 by member: CrystalJo74
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Also, I don't mind being a bit squishy...but would like to FEEL stronger than I do right now. Maybe I could alleviate some of the pain, fatigue and weakness of my chronic autoimmune issues with more strength training...AND be a little less squishy😁💪
09 Jun 22 by member: CrystalJo74
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