Body fat target.

[SickFish]

Eleven 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 15:23

"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.

If he tells you his thoughts on this I'd love to know..... me personally I am pre disposed to fat gain first on my lower back/ hips....

Everything I have read says that this is just down to genetic pre disposition and nothing to do with what you eat/ what you are doing. Otherwise spot fat reduction would be possible (you just stop doing/ eating what is causing the fat in certain areas)

Edited by SickFish on Friday 2nd May 15:58

[Eleven]

SickFish said:

Eleven 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 15:23

"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.

If he tells you his thoughts on this I'd love to know..... me personally I am pre disposed to fat gain first on my lower back/ hips....

Everything I have read says that this is just down to genetic pre disposition and nothing to do with what you eat/ what you are doing. Otherwise spot fat reduction would be possible (you just stop doing/ eating what is causing the fat in certain areas)

Edited by SickFish on Friday 2nd May 15:58

We only touched upon it briefly, but if I recall correctly fat deposits on parts of the legs suggest high oestrogen levels or some such and there is a location (back maybe) that gives a clue to tolerance to carbs. As I say, we only touched on it and I don't want to misinform. I seem to recall that the locations were clues not definite indicators.

[Hoofy]

It got there through the mouth.

SickFish said:

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]

Some of that is bones, right?

Just imagine someone going around telling everyone he's 11 stone of muscle.

[SickFish]

Hoofy said:

It got there through the mouth.

SickFish said:

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]

Some of that is bones, right?

Just imagine someone going around telling everyone he's 11 stone of muscle.

Haha! Yes some of it is bone

From wiki:
Lean Body Mass is a component of body composition, calculated by subtracting body fat weight from total body weight: total body weight is lean plus fat.

I use it as a measurement of progress, it's far superior to just what the scales say

[Hoofy]

I know. Just stating LBM is 11 stones sounds fantastic when you don't think too much about it.

[SickFish]

Eleven said:

We only touched upon it briefly, but if I recall correctly fat deposits on parts of the legs suggest high oestrogen levels or some such and there is a location (back maybe) that gives a clue to tolerance to carbs. As I say, we only touched on it and I don't want to misinform. I seem to recall that the locations were clues not definite indicators.

I've read some of these theories, however, I remain sceptical.

[SickFish]

Hoofy said:

I know. Just stating LBM is 11 stones sounds fantastic when you don't think too much about it.

Ooooh yeah I get you.... I'm currently 74.5Kg LBM @ ~81Kg but it's getting difficult to maintain at this BF...... Wish I could sit at this all year round but I want some more mass so a *little* fat gain is inevitable, but that can wait till after my holiday

[Eleven]

SickFish said:

I've read some of these theories, however, I remain sceptical.

Me too, but lets see.

[Eleven]

Okay, so I have just got back from the 2nd consultation (14 days since the last).

Week 1's recommendations were essentially:

1. Load magnesium (2000mg / day).
2. Stop doing cardio.
3. Do longer weights sessions in sets rather than circuits and reduce rest time to 40 seconds between sets, keep muscles under tension at all times (harder than I thought).
4. Adopt a cycling ketogenic diet, 100g carbs one evening every 5 days.
5. Increase protein intake.

My body fat was 19.1%.

I have done all of the above.

I have been taking the magnesium in 300mg doses 5 times per day plus my multi vitamin. This is a lot of magnesium.

The negatives -

1. I have been buzzing at times and I have had no need for dietary fibre; even taken with food the magnesium has had a swift and dramatic effect.
2. My body weight has increased sharply (approx. 8lbs).

The positives -

1. After about 2 days I was looking significantly fresher in the face and my skin looked clearer.
2. My sleep has improved dramatically, it's now better than at any time in the last 10 years.
3. I am more energetic in the day.
4. I look a lot healthier and younger.

My body fat this morning was 16.9% and fat distribution is shifting.

I await the written stuff but basically I have another two weeks of high magnesium intake and a longer period between carb nights (7 days). No major food recommendations as yet. There are evidently changes to come, but other things to do first.

I remain agnostic regarding what the long-term benefits will be and I am certainly very wary about blind faith in someone who has yet to prove himself. All I will say is that having followed the initial simple advice I have noticed dramatic changes and, whilst the weight gain is alarming, some tangible benefits. I would seem to have benefitted significantly from magnesium loading.

[SickFish]

All sounds good.

I can't say I am a great believer in all this new age "fat loss secrets" kind of stuff.

I like to keep it simple Kcal in < Kcal out

Then look at carb cycling when fat loss has stalled.

The simpler it is I find the easier it is to make it a lifestyle change, not a quick fix.

Either way OP, it looks like you are heading in the right direction Congrats and keep it up.

[Eleven]

SickFish said:

All sounds good.

I can't say I am a great believer in all this new age "fat loss secrets" kind of stuff.

I like to keep it simple Kcal in < Kcal out

Then look at carb cycling when fat loss has stalled.

The simpler it is I find the easier it is to make it a lifestyle change, not a quick fix.

Either way OP, it looks like you are heading in the right direction Congrats and keep it up.

I am very much sceptical about "fat loss secrets" too. However, I have spent less time in the gym, feel better and if the callipers are to believed I've lost 2.2% body fat in 2 weeks.

It is not as simple as cals in vs cals out, had that been the case I would not now be seeing the chap. I was eating way less than I now am, was not losing fat; I was looking and feeling tired.

[SickFish]

Eleven said:

SickFish said:

All sounds good.

I can't say I am a great believer in all this new age "fat loss secrets" kind of stuff.

I like to keep it simple Kcal in < Kcal out

Then look at carb cycling when fat loss has stalled.

The simpler it is I find the easier it is to make it a lifestyle change, not a quick fix.

Either way OP, it looks like you are heading in the right direction Congrats and keep it up.

I am very much sceptical about "fat loss secrets" too. However, I have spent less time in the gym, feel better and if the callipers are to believed I've lost 2.2% body fat in 2 weeks.

It is not as simple as cals in vs cals out, had that been the case I would not now be seeing the chap. I was eating way less than I now am, was not losing fat; I was looking and feeling tired.

Agreed, I over simplified it. It is maintaining that fine balance of eating enough Kcal to lose fat Vs. enough Kcal to actually power you through anything. But, when it really comes down to it, it really is calories in < calories out.

I assume you were accounting for "spent" calories in the gym weren't you? This is the one thing I have found a lot of people forget to account for, and then find themselves feeling weak and lethargic.

Also quality of food and macro nutrients play a massive part in it.

[H22observer]

SickFish said:

If he tells you his thoughts on this I'd love to know..... me personally I am pre disposed to fat gain first on my lower back/ hips....

Everything I have read says that this is just down to genetic pre disposition and nothing to do with what you eat/ what you are doing.

Edited by SickFish on Friday 2nd May 15:58

What about stress? I thought that high levels of cortisol cause the body to deposit more fat around the organs (visceral fat)

[SickFish]

H22observer said:

SickFish said:

If he tells you his thoughts on this I'd love to know..... me personally I am pre disposed to fat gain first on my lower back/ hips....

Everything I have read says that this is just down to genetic pre disposition and nothing to do with what you eat/ what you are doing.

Edited by SickFish on Friday 2nd May 15:58

What about stress? I thought that high levels of cortisol cause the body to deposit more fat around the organs (visceral fat)

Indeed..... Stress/ cortisol can play hell with your waistline! Not to mention the other associated health implications

[Liquid Tuna]

You lost over 2% body "fat"? Am I reading that right? Not weight, but fat?

[SickFish]

Liquid Tuna said:

You lost over 2% body "fat"? Am I reading that right? Not weight, but fat?

Sharp increase in body weight, I would assume "noob gainz brah!"

An increase in LBM will decrease BF% overall.

Coupled with a lose in subcutaneous water weight....

This will all lead to a lower BF read out

Edited by SickFish on Thursday 15th May 16:27

[Eleven]

SickFish said:

Sharp increase in body weight, I would assume "noob gainz brah!"

An increase in LBM will decrease BF% overall.

Coupled with a lose in subcutaneous water weight....

This will all lead to a lower BF read out

Edited by SickFish on Thursday 15th May 16:27

Basically, yes. The magnesium increases the water content between the muscle fibres, thus increasing the mass that isn't fat. So if the % body mass that isn't fat increases the % that is must decrease.

Which also explains the rapid weight gain - it's water. But it's in the muscle, not on top of it, so my appearance is that of being well nourished and healthy, whereas before I was looking more flabby and haggard.

[DuncanM]

Eleven said:

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.

Hello,

Interesting thread so far, where are you getting your Magnesium because 2000mg a day seems a lot to me?

[Eleven]

DuncanM said:

Hello,

Interesting thread so far, where are you getting your Magnesium because 2000mg a day seems a lot to me?

I am actually taking 2400mg this week. It's Poliquin magnesium glycinate.

The stuff has a very noticeable effects - I feel like I am on stimulants, yet my sleep is a LOT better. I also find that I need to visit the toilet more often and sometimes quite swiftly...

I am finding that I am quite sweaty, which I suspect is the magnesium.

I am also eating loads more. But I am making every meal high protein, snacks are protein too. If I had increased my intake like this a few weeks back I would now be lardy, but that has not happened.

Facially I am looking way fresher and not haggard. I am also looking more defined and large - which wasn't actually the purpose of the exercise. I have had a couple of people comment that I look like I have been hitting the gym more, whereas the opposite is true I am actually spending far less time in the gym. I look like my muscle is where I am holding water, not on top of it.

My body fat distribution seems to be changing too. My umbilical (lower belly) is a better covered, under arm has reduced. My face looks squarer, my neck / chin area is no flabbier despite my face looking better covered.

I have stopped weighing myself outside of visits to see the nutritionist, but I suspect I am heavier than before I started.

My carb night has been extended to every seven days. I am allowed some carbs with my evening meal and a dessert as a treat. I had lemon tart and clotted cream last week, it was superb.

I haven't been very good at staying off the booze at weekends. I am trying to stick to G&T but boy is it boring. Wine with dinner is unavoidable at weekends.

I am not sure where all this is going, but I look and feel way better. I don't feel hungry all the time as I previously did. It will be interesting to see whether I can get down to a good BF percentage without feeling hungry.

I started at 19.1% and need probably to define a target. In accordance with my PH username, and somewhat arbitrarily, I am going to say 11%.

[dirty boy]

Have you done before photos and an up to date one?

They are the very best way of tracking progress.