Body fat target.

[Eleven]

Yesterday I saw a nutritionist because I was concerned my diet was sub-optimal. I learned a lot but that's for later. Interestingly though, I need to eat more and do less cardio.

I had my %BF measured, it was 19. I have put on a bit of fat in the past fortnight, so usually I'd be a bit lower.

I am now trying to decide what my target should be. I am thinking 10% would be a good target with a realistic expectation of 12. Though these figures are somewhat arbitrary.

I am late forties by the way.

Thoughts?

[dirty boy]

I've lost 3% body fat since 27 Mar by eating more (of the right things) and dropping cardio to a degree (no more 40 mile cycles)

I hit the gym 4 times a week.

My goal is goal is 12-15% (depends entirely what my appearance is as to whether I need to go as far as 12%. I'm currently 21% but have been working on strength for the last couple of months.

As you're in your late forties, 10% should be more than achievable, if you hit your nutritional targets and lift weights, you'll get there. If you're VERY strict, could be done in 3 months at a push.

Only the mirror will tell you whether you'll be happy

[Hoofy]

Thoughts? Wouldn't listen to a nutritionist. Mickey Mouse quals. *runs*

Seriously, though, one nutritionist told me I was eating too much protein at 140g a day. Bad for your kidneys, etc.

You could get down to 6%. "Realistically" is about how much effort you're willing to put into it and how much it suits your lifestyle. As you say, the numbers are arbitrary.
"I've got 6% bodyfat!"
"So what?"

Edited by Hoofy on Wednesday 30th April 13:54

[dirty boy]

Nutritionists have their place, not all mickey mouse!

If your nutritionist has a degree in sports performance and also walks the walk (IYKWIM) you're inclined to listen...

[Hoofy]

Snag is, for every nutritionist who walks the walk, there's one saying exactly the same thing who doesn't walk the walk.

I was having an online discussion argument with a nutritionist who later admitted she was having problems with her weight. I left it at that as I'm not an arse.

[dirty boy]

Hoofy said:

Snag is, for every nutritionist who walks the walk, there's one saying exactly the same thing who doesn't walk the walk.

I was having an online discussion argument with a nutritionist who later admitted she was having problems with her weight. I left it at that as I'm not an arse.

This was exactly my issue when seeing apparently factual programmes on the tv where some overweight shlaaag is telling the nation to eat such and such. Yeah right lady, like i'm going to listen to you!

That's not to say she doesn't know her stuff, but it the kind of industry where you need to be an advert for yourself. Like Mr Box up there /\

[Hoofy]

Yeah, I know what you mean. You could have all the qualifications in the world but it's hard to believe someone who looks like they ignore everything they learnt.

[mcelliott]

Eleven said:

Yesterday I saw a nutritionist because I was concerned my diet was sub-optimal. I learned a lot but that's for later. Interestingly though, I need to eat more and do less cardio.

I had my %BF measured, it was 19. I have put on a bit of fat in the past fortnight, so usually I'd be a bit lower.

I am now trying to decide what my target should be. I am thinking 10% would be a good target with a realistic expectation of 12. Though these figures are somewhat arbitrary.

I am late forties by the way.

Thoughts?

Ok this is my take on it - all in my opinion of course. My personal belief is that body fat measurements are usually pointless. In the gym that I work out, there are plenty of muscular guys that are probably carrying between 10 - 15% body fat, that look really good. Big, muscular, and with full muscle bellies. Then there are the other guys who are sub 10%, ripped abs, and very vascular but carry no discernible muscle mass, almost to the point of looking scrawny - basically look a bit crap. So, I see body fat measurements as almost irrelevant. I personally prefer to rely on what the mirror says. So my advice is to enjoy getting fit, whether it be in the gym or using the great outdoors for cardio, and don't get too hung up on the numbers.

Edited by mcelliott on Wednesday 30th April 19:48

[Hoofy]

[Eleven]

mcelliott said:

Eleven said:

Yesterday I saw a nutritionist because I was concerned my diet was sub-optimal. I learned a lot but that's for later. Interestingly though, I need to eat more and do less cardio.

I had my %BF measured, it was 19. I have put on a bit of fat in the past fortnight, so usually I'd be a bit lower.

I am now trying to decide what my target should be. I am thinking 10% would be a good target with a realistic expectation of 12. Though these figures are somewhat arbitrary.

I am late forties by the way.

Thoughts?

Ok this is my take on it - all in my opinion of course. My personal belief is that body fat measurements are usually pointless. In the gym that I work out, there are plenty of muscular guys that are probably carrying between 10 - 15% body fat, that look really good. Big, muscular, and with full muscle bellies. Then there are the other guys who are sub 10%, ripped abs, and very vascular but carry no discernible muscle mass, almost to the point of looking scrawny - basically look a bit crap. So, I see body fat measurements as almost irrelevant. I personally prefer to rely on what the mirror says. So my advice is to enjoy getting fit, whether it be in the gym or using the great outdoors for cardio, and don't get too hung up on the numbers.

Edited by mcelliott on Wednesday 30th April 19:48

I agree with you to some degree, hence my final comment about the figures being somewhat arbitrary.

The purpose of my visit was actually because I was struggling with hunger and an inability to train hard enough on my diet, but if I ate more I tended to gain fat swiftly.

However I need to some tangible measure of my physical status and BF is what I have targeted. Other suggestions welcome. How I look in the mirror is probably the least objective measure I can think of.

[tickious]

How does cardio make you fat?

[Eleven]

tickious said:

How does cardio make you fat?

I don't think it does. The full message, though I await the written recommendations, seemed to be "eat more, do less cardio, do more weights, take commercial quantities of magnesium".

[nagsheadwarrior]

Why do less cardiovascular? Surely it burns calories that are stored in fat?

You could still lift more as well?

I think I need to stop reading stuff on the Internet, it makes my head hurt!

[Eleven]

nagsheadwarrior said:

Why do less cardiovascular? Surely it burns calories that are stored in fat?

You could still lift more as well?

I think I need to stop reading stuff on the Internet, it makes my head hurt!

I think it's a matter of time efficiency. I was already spending a morning going to the gym, training and returning. I think the proposal is that weights will be more useful than the cardio. I do also need to work for a living at some point! I still plan to run (injuries allowing) or cycle on days off.

I agree that too much reading can cause paralysis. One big reason I went to see this chap was that there is just SO MUCH conflicting information on the Internet about THE way to reduce body fat. I decided I needed to follow one line of advice, tailored to my requirement. I asked my physio to recommend a nutritionist and have ended up with this one.

[Westy Carl]

Dont over complicate it. Engery in must exceed energy out. Experiment and see what works best for you.
For me;

sugary stuff just makes me much more hungy, nuts and berries as snacks don't
Cardio at 5.30am with just a glass of water works a treat
Gym at lunchtime stops me eating a huge ginsters form the wild bean cafe
If I'm really "on it" a 30 min walk after dinner stops me drinking too much beer and eating "bad stuff for pudding"

It's your body / life, experiemnt with what works.

[Eleven]

Westy Carl said:

It's your body / life, experiemnt with what works.

Speaking personally, sometimes I need external and objective input.

[Westy Carl]

I agree input can be useful. However in the time people spend seeing "so called experts " they could usually have spent a few weeks trying what works. {Not a dig at you, just a suggestion to start today and learn what works for you }

p.s. I would be wary of anyone who says eat more, less cardio, to loose body fat.

[Eleven]

Westy Carl said:

p.s. I would be wary of anyone who says eat more, less cardio, to loose body fat.

Well, let's see. It's not the first time I have heard it being recommended to people.

[MYOB]

Eleven said:

I need to eat more and do less cardio.

I'm in no way an expert of any description and am basing my response on my own experience.

The only context the above statement would be fair (IMO) is if you are only doing cardio work. If that's the case, then yes, I would argue that to lose more fat effectively is to share your cardio work with some form of weight-bearing exercises (e.g., weight training).

Through trial and error, what worked best for me was restrict diet to around 1800 - 2000 calories a day (I never bothered weighing food or eating diet stuff), running of 30 - 45 mins 3 times a week and weight training twice a week. This enabled me to lose a lot of weight very quickly. Once I got down to my target weight, I carried on with the same regime but had to increase my intake just to maintain the weight - think I was eating circa 3000 calories a day then!

But I never bothered with numbers re calories, % of fat etc. My measuring stick was fitting in my new smaller clothes, and the mirror of course!

[dirty boy]

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!