Eating well and training hard but not loosing body fat

[Rower4001]

I'm a 5'9.5 ,16yr old girl . I weigh around 12 stone , but train constantly, seven days a week , and now mostly twice a day . I eat well 70 percent of the time . I drink plenty of water . I do strength training and high + low intensity cardio . I don't seem to be loosing body fat and I'm v self conscious about it ! Most rowers seem to have low body percentages of fat and i don't ! Help me!

[mark88man]

For me a 53 years old HWT man, I can only share what worked for me.

I found that a mixture of low and high intensity worked to help shift the weight. I have lost 25kilos in 18 months about 20% of my bodyweight I would say that the most important thing is input control - ie what you eat. But for the rowing

80% low intensity but long. If you look up the training guides by low intensity I mean about 60% of Max Heart rate - but basically about 60% of your 2K power. You should be able to do that for a long time

20% high intensity - either fast intervals 8x500m with 3' rest, or longer but harder pieces - maybe 5k or 6k hard as you can

I am not a training expert, but the two risks you have are overtraining, and or doing something that is wrong for you as a teenager while you are still growing up. Hopefully others will be along to this thread to provide more observations

[jamesg]

I eat well 70 percent of the time

Lucky you. One of my blades dated 1967 (age almost 17) says I weighed 10st11lb, 69 kg, and I was 6'2. We were afloat about 1½h 5 days a week, and I was always hungry. Must have been the six hours school on top of going to and from the boathouse, getting the boat out and rowing. There was never enough for dinner after, so on the way I used to go in through the basement door and put down 2-3 raw eggs and a pint of milk.

Basic rule is, if you're not hungry, you're putting on weight. It's called the First Law of Thermodynamics.

[hjs]

I'm a 5'9.5 ,16yr old girl . I weigh around 12 stone , but train constantly, seven days a week , and now mostly twice a day . I eat well 70 percent of the time . I drink plenty of water . I do strength training and high + low intensity cardio . I don't seem to be loosing body fat and I'm v self conscious about it ! Most rowers seem to have low body percentages of fat and i don't ! Help me!

You eat well 70% of the time. Thats your answer.

Most easy way to get leaner, is low carb eating, and limiting the the time window you eat. Use 8 hours per day to eat and 16 to not eat.
Only eat carbs after your training not before. Don,t go on a hunger diet, if you train hard you need good food.

[Anth_F]

I have lost 1 stone in 4 weeks since i started rowing!! Mix my erg training up a lot and do other forms of cardio exercises such as 4 minute rounds of burpees, mountain climbers, squats and full body extensions!!

Everyones body is totally different, always remember that. What works for one will very possibly not work as well for the other.

Also, try and eat most meals in the 4 hour window between 12 noon and 4pm. 6pm is fine, but no later than 8pm for any food.

[Tim K.]

Start here and keep watching as many as you can digest.

https://www.youtube.com/watch?v=GC1vMBRFiwE

[bisqeet]

do you mean bodyfat % ? or just general weight?
doenst look anything too unusualy about theose stats...

[Rower4001]

do you mean bodyfat % ? or just general weight?
doenst look anything too unusualy about theose stats...

Body fat . I know im gaining muscle also but i want to be as lean as possible . I gained a pound this week and was on a very clean diet. I just dont know what im doing so wrong.

[Anth_F]

Elaborate in more detail about this "very clean diet"

What exactly is that consisting of!!

Here is some good tips on losing body fat.


If you want to lose fat and keep it off, make changes that you can live with indefinitely. Don't over-restrict calories, and find an exercise program that adequately challenges you, provides progression and offers sufficient variety so that you can maintain it for years to come.

Water is the medium in which most cellular activities take place, including the transport and burning of fat. In addition, drinking plenty of calorie-free water makes you feel full and eat less. Drink at least 1 ounce of water per 2 pounds of bodyweight a day (that's 100 ounces for a 200-pound person). Keep a 20-ounce water bottle handy, fill it five times a day, and you're set.

Dieters often decrease the number of daily meals in an attempt to reduce calories, a big no-no. If you eat six meals a day versus three with the same total calories, you can lose more fat because more meals burn more calories, by increasing thermogenesis, the production of heat, in the body. Calculate how many calories you want to consume per day and spread them evenly across 5-6 meals.

Creatine, a potent muscle-builder, may also help you burn fat. The muscle added during creatine use increases your resting metabolic rate, stoking your fat-burning furnace. This is critical during a fat-loss phase, when low calorie intake can compromise your muscle mass and lower your metabolic rate. Begin with a five-day loading phase: 15-20 grams daily, divided into 3-4 equal doses. After that, take 3-5 grams of creatine per day with a meal post-exercise.

[markinnb]

I'm a 5'9.5 ,16yr old girl . I weigh around 12 stone , but train constantly, seven days a week , and now mostly twice a day . I eat well 70 percent of the time . I drink plenty of water . I do strength training and high + low intensity cardio . I don't seem to be loosing body fat and I'm v self conscious about it ! Most rowers seem to have low body percentages of fat and i don't ! Help me!

she's 16 years old.
we don't know much about her except what she has written.
ime, people rarely if ever tell the truth in the first post, and never tell the whole truth ... the entire truth ..ever.
beware of facts not in evidence as someone suggested.
any time I have ever asked anyone for their food intake, I heard nothing but how they ate vegetables and low fat whatever and nothing ever was mentioned of any 'junk'.
this would be true even when I saw them the previous night at a local buffet.

she's 1.75 meters tall ( close enough ) and 12 stone or about 76 kg.

as soon as we start talking about food, umpteen people start giving their particular advices using their specific protocol and Jack usually writes a poem about it...lol...( like the poem more than I like most of the comments about dieting.

there is so much info missing that it's crazy to keep offering advice.
macros? total daily calories ? what's this twice daily training? what specifically is this woman doing for exercise ? what food makes up this 30% off diet. ?

what are you trying to accomplish? get on a rowing team or are you using the rower merely as a means to lose weight?

[Rower4001]

I'm a 5'9.5 ,16yr old girl . I weigh around 12 stone , but train constantly, seven days a week , and now mostly twice a day . I eat well 70 percent of the time . I drink plenty of water . I do strength training and high + low intensity cardio . I don't seem to be loosing body fat and I'm v self conscious about it ! Most rowers seem to have low body percentages of fat and i don't ! Help me!

she's 16 years old.
we don't know much about her except what she has written.
ime, people rarely if ever tell the truth in the first post, and never tell the whole truth ... the entire truth ..ever.
beware of facts not in evidence as someone suggested.
any time I have ever asked anyone for their food intake, I heard nothing but how they ate vegetables and low fat whatever and nothing ever was mentioned of any 'junk'.
this would be true even when I saw them the previous night at a local buffet.

she's 1.75 meters tall ( close enough ) and 12 stone or about 76 kg.

as soon as we start talking about food, umpteen people start giving their particular advices using their specific protocol and Jack usually writes a poem about it...lol...( like the poem more than I like most of the comments about dieting.



there is so much info missing that it's crazy to keep offering advice.
macros? total daily calories ? what's this twice daily training? what specifically is this woman doing for exercise ? what food makes up this 30% off diet. ?

what are you trying to accomplish? get on a rowing team or are you using the rower merely as a means to lose weight?

calorie intake :1300 daily. aim for 50 percent protein , 30 percent carbs and 20 percent fats. The other 30 percent is when i indulge in chocolate one night a week.

I joined rowing to row, but I also want to feel good about the way I look and feel. I want to improve my rowing too .

I train with the rowing club and then I will also go to the gym the same day also.

[markinnb]

calorie intake :1300 daily. aim for 50 percent protein , 30 percent carbs and 20 percent fats. The other 30 percent is when i indulge in chocolate one night a week.

I joined rowing to row, but I also want to feel good about the way I look and feel. I want to improve my rowing too .

I train with the rowing club and then I will also go to the gym the same day also.

get a coach who can do both diet as well as training on the c2 or water rowing.
1300 calories is too low.
train for performance.
a lot of people here do use the c2 for weight loss. it's quite effective when done properly.
the 30% chocolate night is pure bs. try again.
those 50-30-20 are not true either. people just make numbers up and then post up foods to fit the number. I am fairly certain that you do eat 1300 calories though.
that would be 650 C from protein so about 160 grams.
30% carbs would be 390 ( ~400 ) so that would be 100 grams of carbs
20 % fat would be 260 ( ~ 270) so 30 grams of fat.

how about listing some of the foods that you eat.

edit: it would be interesting to read this list but it may not be necessary, if the 1300 Cal is true. you may have to rethink that number. as it is not sufficient for doing what you are trying to do. and it not at all beneficial or healthy for young women to be on such a restricted diet , doing that much exercise. end edit.

you are trying to live on 1300 Cal/day while working out 7-10 times per week, go to school ( maybe ), have a job ( maybe ) and have a life .
you have gone too low and are doing too much.
.

and you wrote that you gained a pound of " something " this past week.. on 1300 calories per day.
it's very difficult to gain weight on such a restricted diet.

you have crossed the intersection of diet & training where too much of both robbed you of muscle and your food intake may be greater than bmr- even at that low calorie intake.

that is IF this weight gain was real as a pound here or there could be due to not going to the bathroom prior to weighing, drinking water or just a normal fluctuation or mistake in reading

[markinnb]

I'll leave it for others to point out that it is nigh near impossible to GAIN weight when in a Calorie deficit.
you can gain muscle while losing fat - this is true. it is also quite difficult although it has been done.
so what you are doing is not working - you can't gain weight and have it be muscle when in a deficit.
a person can change their PERCENTAGE ' lbm and bodyfat... but that is something else.. and it would be at a lower bodyweight.

unfortunately, many young women have been put on such diets by their boyfriend who doesn't really know what's going on. they just see a low number of calories and tell their gf to stick to it. and then may go bonkers on the gf when their special diet doesn't work in reality as it does on paper. they accuse the gf of cheating excessively or whatever. on paper, the numbers look fantastic. it just doesn't work out that way though.


your diet has probably resulted in a excessive loss of muscle which would have reduced your caloric requirement.
and the excessive exercise has robbed you of gains in muscle- you are highly overtrained.
if you are on stims, then you may be able to keep at it, even when you shouldn't have.
if you are not taking stims, then you should be exhausted and starving.


of course, everyone I have ever met who has done something similar as you has denied all of it completely. " all top notch Mate! never felt better !"
but then... here we are.

[Rower4001]

I'll leave it for others to point out that it is nigh near impossible to GAIN weight when in a Calorie deficit.
you can gain muscle while losing fat - this is true. it is also quite difficult although it has been done.
so what you are doing is not working - you can't gain weight and have it be muscle when in a deficit.
a person can change their PERCENTAGE ' lbm and bodyfat... but that is something else.. and it would be at a lower bodyweight.

your diet has probably resulted in a excessive loss of muscle which would have reduced your caloric requirement.
and the excessive exercise has robbed you of gains in muscle- you are highly overtrained.
if you are on stims, then you may be able to keep at it, even when you shouldn't have.
if you are not taking stims, then you should be exhausted and starving.

of course, everyone I have ever met who has done something similar as you has denied all of it completely. " all top notch Mate! never felt better !"
but then... here we are.

Breakfast : porridge made with water + cinnamon

Lunch : 2 brown crackers with tuna

dinner: 3 egg omellete with peppers and mushroom

snacks: fruit .

thats a typical day for me.

[Rower4001]

I'll leave it for others to point out that it is nigh near impossible to GAIN weight when in a Calorie deficit.
you can gain muscle while losing fat - this is true. it is also quite difficult although it has been done.
so what you are doing is not working - you can't gain weight and have it be muscle when in a deficit.
a person can change their PERCENTAGE ' lbm and bodyfat... but that is something else.. and it would be at a lower bodyweight.

unfortunately, many young women have been put on such diets by their boyfriend who doesn't really know what's going on. they just see a low number of calories and tell their gf to stick to it. and then may go bonkers on the gf when their special diet doesn't work in reality as it does on paper. they accuse the gf of cheating excessively or whatever. on paper, the numbers look fantastic. it just doesn't work out that way though.


your diet has probably resulted in a excessive loss of muscle which would have reduced your caloric requirement.
and the excessive exercise has robbed you of gains in muscle- you are highly overtrained.
if you are on stims, then you may be able to keep at it, even when you shouldn't have.
if you are not taking stims, then you should be exhausted and starving.


of course, everyone I have ever met who has done something similar as you has denied all of it completely. " all top notch Mate! never felt better !"
but then... here we are.

I know youre trying to better understand my situation and try find the 'truth' , but I think it would be more helpful if you just thought what I should change ? e.g what my calorie intake should be , how much training is too much etc.