Hello, this is my first post here. Hope it’s in the right spot.
I’m 48 years old, 5’10". 162 lbs. My bathroom scale says 14% body fat. Not sure if it’s accurate, but from looking at pictures online of different BF levels, I’d say it’s probably ballpark. I’m looking to get leaner. From the images I’ve seen online I’d say around 10-12% is the goal. Then maintain that and work on putting on some additional muscle.
I’ve stayed around 17% BF for quite a while and it’s pretty easy to maintain. However when dipping below 15% it got tougher, mostly because I’m reducing calories to the point I’m afraid any more reduction will loose muscle. It turns into a mind game. However if I continue my current diet plan I feel I will get there, but slowly. Maybe 2-3 months.
Would it be better to just focus on leaning out quickly? Then get back after it to re gain lost muscle in the process? Keep in mind my age, it don’t come easy…
Thanks for any pointers! I’ll see if i can figure out how to attach an image.
So you want to get leaner and more muscular? That’s not going to be easy at your age (“our” age, really). I’d focus on how you look and feel and not aim for a BF% certain number. Why are you shooting for a certain BF%, anyway? Also, if you are then pay the $$ and get a DEXA scan so at least you have a true number and one you can use to gauge changes over time.
Also, while I’m no grammar police, I feel like “lose” is the most misspelled word on the internet. “Loose” is how your pants will fit when you “lose” weight. Loose rhymes with goose. Lose rhymes with ooze. Okay, sorry for that.
I’m not particularly focused on any number. Just using them to illustrate my goal. If i google “what does 10% body fat look like” thats how I’d like to look. The image is how i look now. Not sure how else to describe that in type.
Mostly wondering if it would be better to focus on leaning out without regard to muscle loss. Or keep doing what I’m doing, get slightly stronger and slightly leaner at the same time slowly.
You will be unlikely to lose any muscle as long as you keep on training and dont do anything drastic like running marathons. The post from Thibs covers what you will actually encounter, it really is a great post.
If the goal is to add muscle at any point then dropping from 14% down to 10% is an absolute waste of time unless its for a specific event. Afterwards, If you eat enough to ensure you are building muscle then you will be back up to 14% in no time before any muscle is built.
If you just wanna be leaner year round then crack on without worrying about losing/building muscle. Just eat well and train hard. At 48 i would say you are looking good.
i’m 44 and you look pretty decent TBH. maybe even a bit too lean. maybe getting even leaner won’t give you what you are looking for? not trying to play mental doctor here, but what are you trying to achieve exactly? with a very good physique