Body fat target.

[Eleven]

dirty boy said:

Eleven said:

How I look in the mirror is probably the least objective measure I can think of.

That's a strange way to look at things. I know the phrase "what you can't measure you cannot control" is very important, but that is for control purposes only.

Unless you're trying to hit specific targets in terms of performance, numbers are largely irrelevant.

However, if you're lifting weights, then you'll want to log how much you're lifting, it's nice to keep lifting bigger!

I treat the mirror as importantly as any other measuring tool. I keep fit for aesthetic reasons, so if I turn side on and the belly is hanging over the jeans, I know i'm not happy, quite a simple but effective tool!

There are too many other factors that affect how one looks in the mirror, for example having eaten a big meal, water retention and state of mind. It's quite possible to look in the mirror and think you look fatter whilst not having gained any fat.

[Eleven]

Okay, so I have received the written recommendations for the next week. Keto diet cycling, 5 days keto with one evening of carbs, 100g of a paleo carb.

Magnesium loading, 2000mg per day.

I have also modified my gym regime from 5 exercises, split routine, performed as a circuit, followed by 45 minutes LISS cardio TO 8 exercises, 3 sets, no cardio. This wasn't a specific recommendation, but a suggestion in conversation.

I plan to try this chap for 3 months for nutrition advice and possibly some PT and see how awesome I am at the end.

[Hoofy]

Paleo carb? Halal pork? Proactive reaction?

[MYOB]

Is this a wind-up?

[anonymous-user]

Isn't this all false accuracy? You've decided to scientifically concentrate on body fat which the numbers are arbitrary and it's very difficult to measure in the first place?

[Eleven]

Hoofy said:

Paleo carb? Halal pork? Proactive reaction?

As opposed presumably to bread, pasta, biscuits which aren't.

[Eleven]

el stovey said:

Isn't this all false accuracy? You've decided to scientifically concentrate on body fat which the numbers are arbitrary and it's very difficult to measure in the first place?

As I have said (twice) %BF is somewhat arbitrary, but less so than other measures for example body weight. I don't think BF% is THAT difficult to calculate with the right tools, is it?

[MYOB]

Eleven said:

As opposed presumably to bread, pasta, biscuits which aren't.

There's nothing wrong with carbs, good fuel for the body.

[Westy Carl]

far too complicated

[Eleven]

MYOB said:

Eleven said:

As opposed presumably to bread, pasta, biscuits which aren't.

There's nothing wrong with carbs, good fuel for the body.

No one has said there is, have they?

[SickFish]

Without trying to sound rude...... The plan he has outlined for you is over complicated and unnecessary with potential of you falling off the wagon quickly.

You say you want energy to lift weights? Keto is not optimal.... trust me... I CKD when I am cutting and sometimes I need to double dose on the pre-workout!

OP, would you mind posting your current stats.... weight and current BF please, if you would rather PM me please feel free

Keto is unnecessary if you are not already at 10-12% BF (IME) and not for the feint hearted.... has he explained the Keto induction phase???

How did they measure your BF%?

Also, why no cardio? LISS is crap (for optimal fat loss/ muscle retention), but certainly look into 2-3 sessions of HIIT a week.

It sounds like he has outlined a plan so complicated that you feel you *need* him..... you don't!

Edited by SickFish on Friday 2nd May 10:25

[Eleven]

SickFish said:

Without trying to sound rude...... The plan he has outlined for you is over complicated and unnecessary with potential of you falling off the wagon quickly.

You say you want energy to lift weights? Keto is not optimal.... trust me... I CKD when I am cutting and sometimes I need to double dose on the pre-workout!

OP, would you mind posting your current stats.... weight and current BF please, if you would rather PM me please feel free

Keto is unnecessary if you are not already at 10-12% BF (IME) and not for the feint hearted.... has he explained the Keto induction phase???

How did they measure your BF%?

Also, why no cardio? LISS is crap (for optimal fat loss/ muscle retention), but certainly look into 2-3 sessions of HIIT a week.

It sounds like he has outlined a plan so complicated that you feel you *need* him..... you don't!

Edited by SickFish on Friday 2nd May 10:25

You aren't being rude, I am quite happy for constructive criticism and discussion. I also expected a torrent of "pah this is nonsense, I know better, you're a mug for listening to this crap" and once again the PH Massive has not disappointed!

What I would say is that I am doing this with my eyes open and I am as cynical as the next man. However, this chap was recommended by someone I trust and appears to know what he is doing. I intend to do exactly what he says for the duration of the program and will update this thread as I go along.

In answer to your questions: I am 13st 6lbs, 19.1%BF measured with callipers. I am, however, heavier and fatter at the moment than I have been for a few months!

The keto induction phase is no mystery, I've been through it many times and was on a keto diet when I started this.

The plan isn't complicated and I don't feel I "need" the guy. In fact his first recommendations were few, concise and simple to follow - which is good because I am not all that bright.

I would also add that a keto regime suits me, albeit that its effectiveness drops off and I find I look drawn after a while. This is in part why we're looking at a 5-day CKD.

[SickFish]

Eleven said:

SickFish said:

Without trying to sound rude...... The plan he has outlined for you is over complicated and unnecessary with potential of you falling off the wagon quickly.

You say you want energy to lift weights? Keto is not optimal.... trust me... I CKD when I am cutting and sometimes I need to double dose on the pre-workout!

OP, would you mind posting your current stats.... weight and current BF please, if you would rather PM me please feel free

Keto is unnecessary if you are not already at 10-12% BF (IME) and not for the feint hearted.... has he explained the Keto induction phase???

How did they measure your BF%?

Also, why no cardio? LISS is crap (for optimal fat loss/ muscle retention), but certainly look into 2-3 sessions of HIIT a week.

It sounds like he has outlined a plan so complicated that you feel you *need* him..... you don't!

Edited by SickFish on Friday 2nd May 10:25

You aren't being rude, I am quite happy for constructive criticism and discussion. I also expected a torrent of "pah this is nonsense, I know better, you're a mug for listening to this crap" and once again the PH Massive has not disappointed!

What I would say is that I am doing this with my eyes open and I am as cynical as the next man. However, this chap was recommended by someone I trust and appears to know what he is doing. I intend to do exactly what he says for the duration of the program and will update this thread as I go along.

In answer to your questions: I am 13st 6lbs, 19.1%BF measured with callipers. I am, however, heavier and fatter at the moment than I have been for a few months!

The keto induction phase is no mystery, I've been through it many times and was on a keto diet when I started this.

The plan isn't complicated and I don't feel I "need" the guy. In fact his first recommendations were few, concise and simple to follow - which is good because I am not all that bright.

I would also add that a keto regime suits me, albeit that its effectiveness drops off and I find I look drawn after a while. This is in part why we're looking at a 5-day CKD.

Ah okay.... fair enough!

My main bug bear with putting clients on a low carb diet is the carb flu they go through and then give up! CKD is most certainly the best route to market, if only to relieve the "flat" look to muscles which can be very disheartening, when compared to straight Keto.

Good luck with your goals and I hope you achieve them

Just be sure to get enough protein in. If you can make a successful cut with minimal muscle catabolism you will have a very good muscular frame......

What daily Kcal and macros are in your diet?

Edited by SickFish on Friday 2nd May 15:44

[Westy Carl]

SickFish said:

Just be sure to get enough protein in, if the BF% is accurate, your LBM is ~100.3Kg (which is pretty decent!). If you can make a successful cut with minimal muscle catabolism you will have a very good muscular frame......

Edited by SickFish on Friday 2nd May 13:42

Not sure you calcs are correct 100Kg is over 15st

[Eleven]

SickFish said:

What daily Kcal and macros are in your diet?

I have absolutely no idea, I have never worked it out. Which is another reason why I felt this chap could help, it will add some structure to my otherwise guesswork and rule of thumb regime.

There have been no specific recommendations regarding diet yet. I am keeping a food and exercise diary for ten days, which I will then give to him. He will, I suspect, tear it apart and I am sure that all alcohol will be on his hit list.

The 2000mg of magnesium per day is proving interesting. I feel slightly stimulated, but not in a bad way. I am also, oddly, looking a lot fresher in the face - I have noticed it and it has been commented upon.

[Eleven]

SickFish said:

19.1St = 121.2Kg

121kg - 19% BF = 98.05Kg LBM (15.44 Stone)

Hence the comment "if the BF% is accurate"

My original post was working on a 19.5 Stone weight for ease of numbers

Edited by SickFish on Friday 2nd May 15:23

"If the BF is accurate"

I guessed before the consultation that I was 20%, based upon the (probably hugely inaccurate) diagrams available online. The chap was very keen with the callipers and it wasn't entirely comfortable. He tested I think 11 points including under chin, jaw, back of arm, love handles, inside of thigh, front of thick, back of tricep plus others. The result was 19.1%.

I gather the location of fat can provide clues to how it got there.

[Westy Carl]

SickFish said:

19.1St = 121.2Kg

121kg - 19% BF = 98.05Kg LBM (15.44 Stone)

Hence the comment "if the BF% is accurate"

My original post was working on a 19.5 Stone weight for ease of numbers

Edited by SickFish on Friday 2nd May 15:25

But he said he's 13st 6.

[SickFish]

Westy Carl said:

SickFish said:

19.1St = 121.2Kg

121kg - 19% BF = 98.05Kg LBM (15.44 Stone)

Hence the comment "if the BF% is accurate"

My original post was working on a 19.5 Stone weight for ease of numbers

Edited by SickFish on Friday 2nd May 15:25

But he said he's 13st 6.

What a dhead I am!!!!

You are correct... that will blame me for speed reading!

13.6 Stone = 86.3KG (189.86lb)

11.01 Stone in LBM (69.9Kg)

THATS more like it.....

[/redface]

[Westy Carl]

[SickFish]

Well spotted that man!

I obviously used his BF% as his weight!