I am 54 year old female who was a smoker until August of this year (2018), was “skinny” unhealthy, flabby, and breathless. Since I quit smoking in August I am in the gym 4 – 5 days per week, doing weights/resistance training, cardio, under the guidance of a trainer (one day per week). I also started riding my bike again, 2 – 3 days per week, avg. 12 to 15 mph, 15 to 20 miles. I had added a lot of muscle and feel terrific, but I can’t lose the excess fat around my belly, butt, flabby arms, etc. My eating is improved with fewer carbs, more quality protein, supplements, etc. How do I slim down the fat?
In July my weight was 152.4 lbs. Today it is 166.3. My SMM was 56.9. Today it is 63.3. My PBF was 30.6. Today it is 30.4. My Ex. Cellular Water was 0.396. Today it is 0.389.
Time for a little reality check. Exercise has very little to do with weight loss. You can exercise like crazy and if you aren’t restricting calories, you will get nowhere. Eating better is great. Are you really eating better? Do you keep a food journal? How do you know you are eating better without keeping track? And really truthfully keep track. You have to write down every thing you eat. How much you ate of it. And include every thing you drink. Sodas, wine, beer, juice, etc. all are loaded with calories. I recommend drinking water as your main beverage. All other beverages should be watched closely.
You say you have gained muscle. How do you know this? You gained 14 pounds in 3-4 months. Even if the body fat % is accurate, 4 pounds of that would be fat. Leaving 10 pounds of lean mass. I have been in the fitness business for over 40 years. Gaining ten pounds of muscle in 4 months would be amazing for a 18 yr old male doing everything perfectly. I don’t trust body fat measurements. Even using the most stringent methods, you have a lot of potential error. And to gain 14 pounds, you had to be eating a lot of calories. Just stating the facts.
Ok, I am not trying to burst your bubble. And I am not able to check your program from one question or from 3000 miles away. But I recommend that you find a Registered Dietician to help you with how and what you eat. I also do not recommend supplements except a high quality protein for immediately post workout. And only about 20 grams of protein and 20 grams of carbs for that feeding. And that is only in cases where the client is not able or willing to cook/prepare a high quality meal for immediatley after their workout. And you include that in your calorie count for the day.
That is all I am willing to contribute without more information. I hope you have been cleared to exercise by a physician. You might even want to get a physician’s referral for a dietician. Good luck.