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Weight Loss Forum / Low Carb / March 2005Question for JC Re: body fat....
JC.... A real question for you I swim every night for at least 1/2 hour( most night 40 minutes)... Im 196 to 193... 6 ft and have about 30% body fat..... (188 seems to be a very good weight for me) In your world (not the stupid you are fat world) do me a favor and work with me on this... What % fat, carb, and protein should I shoot for? And what total calorie count for a day should I take aim at to reduce to about 20% body fat..... And what is the best way to track it. Thanks Warren PS... you have a lot to say and I like what you say when you are not being your alter ego. I try not to get hung up on the small stuff because I am looking to learn, not debate.... so, if you are interested in this it's in your court..... > JC.... > A real question for you [quoted text clipped - 14 lines] > because I am looking to learn, not debate.... so, if you are interested > in this it's in your court..... I don't think JC would give you dietary advice - other than that you should eat less calories to lose weight - but he'd almost definitely tell you to start lifting weight. > JC.... > A real question for you [quoted text clipped - 14 lines] > looking to learn, not debate.... so, if you are interested in this it's in > your court..... I'll be interested to see what JC has to say. But on the off-chance you're not a troll here's my 10c. At 193 and 30% fat your LBM is 135. If the LBM doesn't change, and it won't unless you do some serious exercise, you need to lose 23 lbs to get to 20% fat. So, buy the Atkins book and get with the program. No Im not a troll or anything like that..... I swim everyday but to get to 20% sounds very difficult... so what is realistic in your opinion.... Warren > I'll be interested to see what JC has to say. But on the off-chance you're > not a troll here's my 10c. At 193 and 30% fat your LBM is 135. If the LBM > doesn't change, and it won't unless you do some serious exercise, you need > to lose 23 lbs to get to 20% fat. So, buy the Atkins book and get with the > program. > No Im not a troll or anything like that..... > I swim everyday but to get to 20% sounds very difficult... so what is > realistic in your opinion.... > Warren What are your age and gender? 55 in may and male..... w >>No Im not a troll or anything like that..... >>I swim everyday but to get to 20% sounds very difficult... so what is >>realistic in your opinion.... >>Warren >> > What are your age and gender? > 55 in may and male..... > w Look, I'm not a doctor or a professional trainer, and perhaps you need to consult one or both such people. But IMO based on the information you've given you should aim to increase your LBM by quite a lot and reduce your body fat to 15% or below. I bet you'd look and feel good at 200 lbs and 15% fat. This'd mean a serious commitment to exercise, both weights and cardio, and to following an appropriate diet. Whether you want to amke that commitment is of course up to you. By way of comparison, I'm male, 62, 180lbs and 10% body fat. thanks..... w >>55 in may and male..... >>w [quoted text clipped - 8 lines] > > By way of comparison, I'm male, 62, 180lbs and 10% body fat. Holy crap! 62? Thats how old my father is. You lift?????? KEWL!!!! My trainer is 8%, thin waisted bulked out on top, ripped abs, and a teeny well muscled tight a.s LOL!!! Laureen > > 55 in may and male..... > > w [quoted text clipped - 7 lines] > > By way of comparison, I'm male, 62, 180lbs and 10% body fat. || Holy crap! 62? Thats how old my father is. You lift?????? KEWL!!!! || My trainer is 8%, thin waisted bulked out on top, ripped abs, and a || teeny well muscled tight a.s LOL!!! || || Laureen Well, at least now we know your true motivation to go to the gymn ... Peter Even being married I still enjoy a nice tight a.s Peter!!!!!!! LOL > || Holy crap! 62? Thats how old my father is. You lift?????? KEWL!!!! > || My trainer is 8%, thin waisted bulked out on top, ripped abs, and a [quoted text clipped - 5 lines] > > Peter How do you know that you have 30% bodyfat? However you came to that conclusion, do that again regularly until you get down to 20% bodyfat. Unless you are just guessing. In that case, find another way to calculate your bodyfat. As far as exercise goes, swimming is just about as good as anything, although I would add some weightlifting. Here's how to figure out how much to eat: 30% bodyfat at 194 pounds is 194 ( .3) = 135.8 pounds of lean mass. (which we will assume you can maintain through proper exercise and diet) Given 135.8 pounds of lean mass, and wanting 20% bodyfat, I would use the equation x / ( 135.8 + x) = .2 to figure about how much you would have to lose. Work the equation so that x = 27.16 + .2x or .8x = 27.16 , therefore x = 33.95 (of bodyfat) which I add to your lean mass which gives a total of 169.75 pounds. Round that to 170, and of course you should lose about 24 pounds to get down to around 20% bodyfat, if all other things are approximately right. (There's a lot of conjecture here). To lose the 24 pounds, I would eat about 1360 calories per day, with about 40% protein, 15% carbs, and 45% fat. If I stalled, I would cut some protein calories and probably exercise more.  SignatureEat less, exercise more. -- MFW -- > JC.... > A real question for you [quoted text clipped - 14 lines] > looking to learn, not debate.... so, if you are interested in this it's in > your court..... > How do you know that you have 30% bodyfat? However you came to that > conclusion, do that again regularly until you get down to 20% bodyfat. > Unless you are just guessing. In that case, find another way to calculate > your bodyfat. Are there any methods you would suggest for estimating bodyfat at home, that don't use specialized equipment? Signature--- Chris Smolinski Black Cat Systems http://www.blackcatsystems.com > > How do you know that you have 30% bodyfat? However you came to that > > conclusion, do that again regularly until you get down to 20% bodyfat. [quoted text clipped - 9 lines] > Black Cat Systems > http://www.blackcatsystems.com Bodyfat calipers are inexpensive and while not highly accurate, will produce decent ball-park results. Just remember to pinch until it hurts. And dont pinch your ball sack like JC does ok? It hurts! Thats why he is so bitchy all the time!!!! ROFLMFAO!!! Laureen Just remember to pinch until it > hurts. > And dont pinch your ball sack like JC does ok? It hurts! Thats why he > is so bitchy all the time!!!! > > ROFLMFAO!!! > Laureen He'd prefer his "partner" to do that with *** teeth! http://www.shapeup.org/bodylab/tools/index.asp Not very accurate, but it can help you measure in a relative sense (better than just guessing): http://www.am-i-fat.com/body_fat_percentage.html Signaturehttp://www.fuckinggoogleit.com/ >> How do you know that you have 30% bodyfat? However you came to that >> conclusion, do that again regularly until you get down to 20% bodyfat. [quoted text clipped - 3 lines] > Are there any methods you would suggest for estimating bodyfat at home, > that don't use specialized equipment? > Are there any methods you would suggest for estimating bodyfat at home, > that don't use specialized equipment? The folks at Duke University Wellness Center told me that the gold standard is the water immersion test, second best is the skinfold test done by an experienced person and that impedence machines are least accurate. I have my trainer use the skinfold test every few months and I think that the consistency this gives makes the result a useful measure. Whether it is absolutely accurate or not isn't that important to me. > > How do you know that you have 30% bodyfat? However you came to that > > conclusion, do that again regularly until you get down to 20% bodyfat. [quoted text clipped - 3 lines] > Are there any methods you would suggest for estimating bodyfat at home, > that don't use specialized equipment? The "Navy" method uses simple body circumference measurements that you can take using a fabric tape measure. It's reasonably accurate for most adults (the Dept. of Defense uses this method in their personnel fitness evaluations). An online version of the Navy method can be found here: http://www.he.net/%7Ezone/prothd2.html (just ignore their odd recommendations for "Ideal Weight" - that has nothing to do with the Navy method for estimating body fat percentage). I've also included the Navy method in my WeightWare program (www.WeightWare.com), along with the ability to track changes in your body fat percentage over time. GG http://www.WeightWare.com Your Weight and Health Diary >>How do you know that you have 30% bodyfat? However you came to that >>conclusion, do that again regularly until you get down to 20% bodyfat. [quoted text clipped - 3 lines] > Are there any methods you would suggest for estimating bodyfat at home, > that don't use specialized equipment? Slim Guide calipers are fairly cheap (around $20.00) and are a reasonable option. Get spring-loaded calipers if your going to purchase any calipers for your use. Can you get someone to help you do the test? If you don't have someone's help, you might consider going to a gym and paying for a trainer to just do a BF% test. I'm a trainer at a YMCA and we're suppose to charge the "visitor day-rate" of $15.00 for a BF% test. But frankly if I had he time I would likely do it for free in the hopes of getting a new member or client. Plus, I've had my BF% tested by trainer at a commercial gym just by walking in and asking. I'm sure that trainer did it for the same reasons that I mentioned. Or maybe he just wanted to see me without my shirt -- who knows. Whoever you get to test your BF%, go back to that same person again. Even if they are technically "off" in their methods (where they test, how hard they pull, were they put the calipers in relation to their fingers, ect.), they will be consistently "off" but your gain/loss would probably be correct. Also don't workout prior to the test. SignatureRudy - Remove the Z from my address to respond. "It is better to die on your feet than to live on your knees!" -Emiliano Zapata Check out the a.s.d.l-c FAQ at: http://www.grossweb.com/asdlc/faq.htm JC Thank you. I knew your answer would be right on... I bought a good scale that does body fat. BUT...BUT if you think this is not an accurate method I'll ask a trainer at the gym to do it..... Ok, now to lose 24 pounds... The plan..... swim at least 5 to 6 days a week and weight train at least 3. I'll swim in the AM and then shoot over to the gym at night... Does this sound reasonable... Is there a point of overdoing??? And the 1300 calories makes sense... I'll track it thru fit day... Again thanks Warren > How do you know that you have 30% bodyfat? However you came to that > conclusion, do that again regularly until you get down to 20% bodyfat. [quoted text clipped - 21 lines] > > If I stalled, I would cut some protein calories and probably exercise more. There are no really accurate methods other than an autopsy, so using your scale for a relative measurement is just fine. There is a point of overdoing it, but most people don't have the kind of time it takes to make that happen. Your exercise plan sounds reasonable, if you can stick to it. Try to pick exercises that you enjoy, at least a little. SignatureEat less, exercise more. -- MFW -- > JC > Thank you. I knew your answer would be right on... [quoted text clipped - 36 lines] >> If I stalled, I would cut some protein calories and probably exercise >> more. Quoting warren <warren@optonline.net>: [...] >6 ft and have about 30% body fat..... When you posted that pic in html, I took a look at it. I doubt that you're 30% bodyfat unless you happened to be wearing a rather tight girdle under that sweater. 30% is pretty darned chunky for a guy. > Quoting warren <warren@optonline.net>: > [...] [quoted text clipped - 3 lines] > you're 30% bodyfat unless you happened to be wearing a rather tight > girdle under that sweater. 30% is pretty darned chunky for a guy. But if he thinks he's at 30% and uses the same measuring device to believe he's at 20%, after he loses some weight, then it all pretty much balances out. In the end, it's not the number than matters, it's the mirror. Quoting JC Der Koenig: > But if he thinks he's at 30% and uses the same measuring device to believe > he's at 20%, after he loses some weight, then it all pretty much balances > out. In the end, it's not the number than matters, it's the mirror. True, if the measuring device can be counted on for some sort of consistency. I personally don't find that to be the case with bodyfat scales. I've had them put me at both several % points under and over what caliper or hydrostatic says I am. So I can't even count on them to be consistently inaccurate in any one direction. > I can't even count on them to > be consistently inaccurate in any one direction. That could make things difficult. Personally, I wouldn't waste the money on one of those scales anyway. It's much easier and more direct to just keep losing weight until the mirrored image starts looking right. Suze... that what the scale sez... I thought I was about 20-25ish....... But even though I look thin I put weight on in the middle. That was taken 1 year ago January so it's 15 months and I am up about 2 pounds from there..... So I pretty much look the same, just without the tan..... And I am not a cross dresser... other things maybe but not that....... and I agree 30% is chunky.. this has me perplexed. I am going to do what someone recommended and that is get it done from a pro... then I'll solve the question... Thanks Warren > Quoting warren <warren@optonline.net>: > [...] [quoted text clipped - 4 lines] > you're 30% bodyfat unless you happened to be wearing a rather tight > girdle under that sweater. 30% is pretty darned chunky for a guy. |
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