Question for JC Re: body fat....

warren said:

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.....

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.

"warren" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

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.....

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

Quoted message said:

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.

"warren" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

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

Quoted message said:

What are your age and gender?

55 in may and male.....
w

Anthony said:

"warren" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

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?

"warren" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

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

Anthony said:

"warren" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

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.

Holy [censored]! 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 ass LOL!!!

Laureen

Anthony said:

"warren" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

55 in may and male.....
w

Look, I'm not a doctor or a professional trainer, and perhaps you

need to

Quoted message said:

consult one or both such people. But IMO based on the information

you've

Quoted message said:

given you should aim to increase your LBM by quite a lot and reduce

your

Quoted message said:

body fat to 15% or below. I bet you'd look and feel good at 200 lbs

and 15%

Quoted message said:

fat. This'd mean a serious commitment to exercise, both weights and

cardio,

Quoted message said:

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.

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.

--

Eat less, exercise more. -- MFW

--
"warren" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

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.....

Laureen wrote:
|| Holy [censored]! 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 ass LOL!!!
||
|| Laureen
||

Well, at least now we know your true motivation to go to the gymn ...

Peter

In article <[email hidden]>,

JC Der Koenig said:

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?

--
---
Chris Smolinski
Black Cat Systems
http://www.blackcatsystems.com

Chris Smolinski said:

In article <[email hidden]>,

JC Der Koenig said:

How do you know that you have 30% bodyfat? However you came to

that

Quoted message said:

Quoted message said:

conclusion, do that again regularly until you get down to 20%

bodyfat.

Quoted message said:

Quoted message said:

Unless you are just guessing. In that case, find another way to

calculate

Quoted message said:

Quoted message said:

your bodyfat.

Are there any methods you would suggest for estimating bodyfat at

home,

Quoted message said:

that don't use specialized equipment?

--
---
Chris Smolinski
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.

"Chris Smolinski" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

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.

"Chris Smolinski" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

JC Der Koenig said:

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

Quoted message said:

Quoted message said:

your bodyfat.

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

Quoted message said:

--
---
Chris Smolinski
Black Cat Systems
http://www.blackcatsystems.com

Chris Smolinski said:

In article <[email hidden]>,

JC Der Koenig said:

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?

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.

--
Rudy - 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

Even being married I still enjoy a nice tight ass Peter!!!!!!! LOL

Marengo said:

Laureen wrote:
|| Holy [censored]! 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 message said:

|| teeny well muscled tight ass LOL!!!
||
|| Laureen
||

Well, at least now we know your true motivation to go to the gymn ...

Peter

And dont pinch your ball sack like JC does ok? It hurts! Thats why he
is so [censored] all the time!!!!

ROFLMFAO!!!
Laureen

Just remember to pinch until it

Quoted message said:

hurts.

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

JC Der Koenig said:

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.

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.

--

Eat less, exercise more. -- MFW

--
"warren" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

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

JC Der Koenig said:

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.