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The Official Gym & Fitness Thread

Discussion in 'Health' started by TyT, Jan 31, 2011.

  1. Jul 24, 2019 at 12:34 PM
    Supra TT

    Supra TT Supercharged Lifter

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    Starting off, more than later on (due to being leaner it's effectively harder to lose more). I would say on average 2-3% per month.
     
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  2. Jul 24, 2019 at 12:37 PM
    ThunderCookies

    ThunderCookies This is the Wait

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    Initially you are going to drop water weight but I wouldn't say you just shed fat either. I've never tested the theory but if you drop weight drastically that doesn't necessarily compute to less body fat. If you are just losing weight you could stay the same % and just be smaller
     
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  3. Jul 24, 2019 at 12:39 PM
    uhplifted

    uhplifted The Hopfather

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    So I’m 17.3% according to the scale. I eat pretty healthy, very little to no junk, been eating 90% paleo. Finally back to being able to workout again. Well see how this next month goes. Curios what I’ll end up at
     
  4. Jul 24, 2019 at 12:46 PM
    Kerleyfries

    Kerleyfries Idk what the hell I'm doing

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    I’m at about 440g carbs a day rn. I don’t think I’ve ever been lower than 300 lol.
     
  5. Jul 24, 2019 at 12:52 PM
    dfanonymous

    dfanonymous Well-Known Member

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    The scale can read the weight but the rest is all math, and that scale is definitely not accurate. I have a RENPHO scale as well. It just a good reference, but even the actual weight was a pound or so off my beam scale. You’d probably have to go to a doctors or some professional athletes training facility to get anything that’s close to being 100% accurate.

    That being said body fat vs diet is more than just the type of diet you are on. It’s still a calorie in vs calorie out situation. Nutrients of the diet are important for muscle maintenance and development but the body fat loss is simply just being in a calorie deficit just as muscle gains will be in a calorie surplus.
     
  6. Jul 24, 2019 at 4:43 PM
    weldertaco

    weldertaco Mr.13%bodyfat

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    I’m one of the people who cut to lower carbs and feels better on it. Felt sluggish when eating more carbs.
     
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  7. Jul 24, 2019 at 5:17 PM
    uhplifted

    uhplifted The Hopfather

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    This 80* weather has been brutal to row in. The garage is not insulated well if at all. It’s gotta be almost 90 in here. I only made it 10 minutes today and I feel like I just got out of the shower. Almost want to go to my local 24 and just row in the AC ha! I’m also a bit sore from 2 days of pretty intense workouts after the time off. Gonna do some stretches and slam back another gallon of water
     
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  8. Jul 25, 2019 at 3:27 AM
    weldertaco

    weldertaco Mr.13%bodyfat

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    3rd week of sprained wrist pains.

    Makes bench press and certain dumbbell exercises hurt like a mofo
     
  9. Jul 25, 2019 at 3:52 AM
    weldertaco

    weldertaco Mr.13%bodyfat

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    @Supra TT did you ever compete in bodybuilding or just the gf?
     
  10. Jul 25, 2019 at 4:54 AM
    PackCon

    PackCon Well-Known Member

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    I found specificity in BF readings isn’t super critical unless you compete and if you do go with Dexa scans.

    These scales and digital readers are pretty off, unfortunately the leaner you are, the worse they are.
    They typically read you low, then as you get leaner they read you higher.

    Get good judging by look in the mirror. That is the easiest way but takes time and experience. Bodybuilders with experience can typically do it well so you might be able to ask someone at a gym to guess you like a carnival ride lol

    There are some guys on here claiming to be 4% BF that I can tell are using those scales. They are probably closer to 10%.
    Figure out an accurate BF% and run the math. I’ll do me since I’m becoming obese (feels like).

    165lbs approx 10% BF
    16.5lbs of fat total.
    1% = 1.6bs

    To drop back to 8% I need to lose 3.2lbs. I’d round up to 5.

    I can lose that in a week or two.

    If you are 190 and 17% (19% plus is overweight for males FYI) you have 32.3 lbs of fat. 1% is approx 3.23lbs.

    Its not perfect math but good approx numbers.

    It may not take a whole lot to lose BF%s. I typically start my diet and don’t weigh in until after week 1. Thats where I take my starting weight and do my calculations.
    If I dieted based off my weight today I’d need to lose a hell of a lot more than 5lbs because I’m probably hanging onto at least 5lbs of water. I can’t figure that into my fat loss. So my first week is usually just figuring out where I stand.

    None of it needs to be technical. Look in tge mirror and gauge how you feel. If you are losing fat and improving your physique its pretty clear.
     
    uhplifted[QUOTED] likes this.
  11. Jul 25, 2019 at 5:05 AM
    weldertaco

    weldertaco Mr.13%bodyfat

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    How long did it take you to learn all this stuff and get it all down good? I’m tempted to get a personal coach/diet and get serious about this. I eat good but I could probably change up my macros and timing of food and possibly get lean enough to compete which would be fun just to try.
     
  12. Jul 25, 2019 at 5:11 AM
    ThunderCookies

    ThunderCookies This is the Wait

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    Your numbers are not 1%, those are 10% (1% of 32.3 is .323 not 3.23...)...
     
  13. Jul 25, 2019 at 5:25 AM
    Supra TT

    Supra TT Supercharged Lifter

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    I have not competed yet, I don't feel I am ready. It takes many years to pack on quality stage weight muscle and I believe I have most of that achieved (for me), however I need to hit a few target areas (back thickness / width ) and quad width. I've suffered leg injuries for to long and it is hindering my growth. As for back, it just takes an incredible amount of time or that I just suck at back? :cookiemonster:
     
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  14. Jul 25, 2019 at 5:42 AM
    weldertaco

    weldertaco Mr.13%bodyfat

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    So even if you leaned out, you don’t think you would do good in a comp? Damn.
     
  15. Jul 25, 2019 at 5:53 AM
    Supra TT

    Supra TT Supercharged Lifter

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    For my first show I'd do ok, as a novice. It's the next level I'd get crushed at. Really depends on who shows up right? A big part of it too is posing. I really have not practiced that. I've also never been stage lean, so technically I haven't fully seen what I would look like. I'd say my leanest is 7% BF, which doesn't seem far off from 3%... but being 3% and having cut out water is whole different level :)
     
  16. Jul 25, 2019 at 5:58 AM
    PackCon

    PackCon Well-Known Member

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    Most of this stuff is really simple. Don’t allow the complicated crap you hear in the mainstream to complicate things too much.

    Its 1%

    Because its 1% of your total body weight not just 1% of your body fat.

    Its still a shorthand because each time you lose a pound of body fat your overall body weight drops.

    165 at 10% is 16.5 lbs of fat

    To drop to 8% is roughly 13.2lbs of fat but you can’t stay at 165 without magically creating muscle mass so your overall weight drops.

    To do it right you have to recalculate how many lbs of fat makes up a percent each time you lose.
     
  17. Jul 25, 2019 at 7:39 AM
    uhplifted

    uhplifted The Hopfather

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    Interesting you say 19% is overweight for males because I’m certainly not close to that. I’m 6’5 and 190 right now. I’ve been getting a bit of a beer belly lately. What do they consider overweight? Is it just a broad term? Maybe that scale is just super inaccurate? Or maybe I am 17% or close haha. I’m not gonna worry about it much because I know I’m in relatively good shape, I’m usually quite active, and I eat pretty good.
     
  18. Jul 25, 2019 at 8:16 AM
    PackCon

    PackCon Well-Known Member

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    Body fat percentage is the best way to determine overweightness and obesity. Because it shows lean mass to fat. BMI is the fucked up scale lol.

    I’m sure you’ve heard of the term “skinny fat”. People can be small but still out of whack in terms of too much body fat to lean muscle.

    Being small and high body fat signifies more lack of healthy lean mass more so than anything.

    I was pretty skinny fat for awhile as a runner. I was 150lbs but 15-17% body fat. Now I’m around the 160-165 mark (normally I’m lower) but much leaner.
    I actually run better now being more mass and slightly heavier than being skinny and fat LOL.
     
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  19. Jul 25, 2019 at 9:00 AM
    uhplifted

    uhplifted The Hopfather

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    Well I’m definitely skinny fat then haha. I’ll have to get my actual BF% checked and see how it compares to what the scale says. Would be interesting to know about how off it is.

    I’m hoping to lean out some more. Been rowing every day this week again. Tomorrow is gonna be a rest day, just do some stretching, and then back in the water surfing this weekend hopefully. That should help me get back in shape. Those 4 weeks of non activity and drinking a lot of beer definitely added up :rofl:
     
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  20. Jul 25, 2019 at 9:51 AM
    PackCon

    PackCon Well-Known Member

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    Haha
    Yeah my beer has been catching up with me. I’m between jobs right now so when I’m home all day its like everyday is a weekend so I’ve been drinking more than I should and the cals really add up haha

    I’m glad your head is doing much better
     
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