Chest, Abs both gone. Legs only just stopped hurting from friday.

Dropped from 14 to 11% body fat and put on 2.5kg. Can't remember when my last measurements were though.

Turns out you really are what you eat

how can you reduce body fat?

Eat healthily + gym regime + low carb protein shake = body fat drops, weight crawls upwards for me.

You need a caloric deficit to reduce body fat.

Track your calories, I was eating "healthily" for ages but once I started using myfitnesspal app I found I was eating too much.

Im know about 7% bodyfat (even after bulking for nearly 4 weeks).

i want to tuck my tummy in
been working out for 2 months now
will my waist decrease if body fat decreases?

Yes. Also do interval training - 20 seconds all out, 10 seconds rest, 8 sets on any cardio.

I dropped 2 kg

Before Christmas I was trying to bulk for ages, eating 3000 calories or so and shedloads of protein but to no avail. Literally didn't put on a pound in 4 weeks.

^Need to up your calories then

I know the feeling; I was on 3000 calories for ages but my weight stayed stable. Try adding another 300 calories and weighing yourself in a month or so.

Will try to but find it pretty difficult to physically eat that many calories as it is without eating unhealthy food. It doesn't help that milk seems to give me diarrhoea as it is perfect for extra relatively healthy calories.

I also used to be quite fat so don't want to put all my fat back on that I slaved away for months to lose.

Hodgey,

Im in the same boat, I lost a lot of fat but Im being super careful by recording weekly both bodyfat and weight.

Im aiming for 1lb/week gain.

I'd want exactly that too but doesn't seem to work. I am quite OCDish about it though and weigh myself almost every day b

I record everything in an excel sheet and adjust accordingly as I had no idea about my maintenence or bulking calorie requirements.

I would be on track except for a virus I got a couple of weeks ago meaning Ive only gained 1lb in 5 weeks

Feel your pain - injured trap & girlfriend's 'flu are crippling.

Ive also suffered a reoccurence of my tennis elbow and a pulled muscle in my neck which was going away but came back last night

But on the plus side my body fat is finally below that magic 10%

Nice work mate. I was between 6-7% when I decided to start bulking. During my virus I was at 4.5% (that was the highest) despite eating/working out as normal.

You came from the other direction then fella, this time 6 months ago I was 18% body fat.

This time last year I was 22% bodyfat, its been a long year.

Crikey - you overshot a little? Otherwise you must have been pretty skinny at the beginning of your regime

What?

Sorry, I meant I was at 22% this time last year and by mid-November I was down to 6-7%. Then when I started bulking I was increasing weight at 1lb per week but a virus dropped my bodyfat and weight even lower.

guys please tell me a good routine to reduce my body fat. I have been working out for 3 months and have seen no effect on my body.

My schedule is this: Mon - Chest, legs, Tue - Shoulders, Wed - Bicep, wings, - Thur - Tricep, forearms

And i start from chest again after tricep

7 lifting workouts a week??

Thats over-training and its working against what you are trying to achieve. Better to do those 4 workouts spread out over a full week.

As for the bodyfat, its all in the diet. Track your calories, eat less than you use and the weight will come off.

With you. For some reason I thought you'd been on a body fat burning type regime. I lost a huge amount of fat before realising that I was too skinny underneath.

TheDude - my regime:

Mon: Chest, Back
Tues: Shoulders
Weds: Arms
Thurs: Core, Abs, Obliques
Fri: Legs

Married with cardio every day nearly (swimming, bike) and on most days sit ups.