I have lost 75 lbs. over the last 3 years. I have dropped the weight slowly but steadily, and I like to think safely. I believe I have followed all sound medical advice thus far. I’ve reduced calories moderately, eliminated most starches and sugars from my diet, kept up with a steady cardio programme, which also included high intensity interval training sessions. I have also included weight resistance training, as well as doing my best to maintain an adequate amount of protein in my diet to limit lean muscle loss. I feel great. The blood work at my annual physical proved this careful attention to detail paid off, as my numbers have placed me firmly in the perfect health category.
My dilemma is this. I am presently about 22% body fat, and I would like to lose more weight. I’m thinking I need to lose about 35 additional pounds in order to achieve this goal when I take into account the amount of lean muscle mass that will go inevitably disappear with a 35 pound weight loss. My goal is to get down to, and maintain somewhere around15% body fat. I am 52 years of age, so I don’t believe anything lower than 15% body fat would be sustainable for a man of my age. I’d like to add that any lean muscle building I have achieved took far more work than if I was 30 years younger.
With that said, I’ve hit a plateau. No worries, I’ll get through it eventually. My question is this. My chest and shoulders feel virtually fat free (unlike my true waist), if I lose 35 more pounds and go from 22% to 15% body fat, will my chest and shoulders remain more or less the same size, or will they wither to a smaller circumference size than they are now. I lost inches off that part of my body during the first 75 lbs, but there was fat piled up on top of those muscles back then. I had to buy new clothes, of course, all through this weight loss journey, but I’m wondering if my neck. shoulders and chest size have now levelled out and any additional weight loss will be drawn from where the fat is, on the waist.
Thanks for any help or advice you can offer!