Baron
ET Founder
Yeah, I definitely think I've created some new muscle over the years. Nothing crazy but there's been a few ticks up for sure.
Baron's Journey to Single-Digit Bodyfat
- Thread starter Baron
- Start date
Really? I weigh slightlyless but my daily fluctuation is proportionately less. And I'm the non-keto guy. What gives?
Huge craps.
Ok, so one of my goals this year is to get down to single-digit bodyfat, meaning somewhere around 9% at a bodyweight of 175. I'm just guessing at what my bodyweight will end up being at 9%.... maybe it's 10 lbs heavier or 10 lbs lower.... who knows? It's been said that a goal without a timeline is just a dream, so I'm going to give myself 6 months to accomplish this, so that would be an end date of July 25th, 2019.
I'm 47 years old and I am 5' 9" tall. Below you'll find my starting point to give you an overview of my current stats.
View attachment 197171
I think daily updates would be a bit overkill, so I plan to update this thread maybe once or twice per week to provide another snapshot of my progress. Hopefully, maintaining this journal will help me stay more consistent than I would otherwise.
In terms of diet, my goal is to primarily eat things directly from nature. And by that I mean whole eggs, nuts, fruit, healthy fats like avocado and olive oil, and a variety of lean protein sources.... fish being the main one.
So that means no pasta, bread, cereal, cookies, crackers, energy bars, desserts or anything else that's a processed food. Sounds like fun right?
In terms of working out, the gameplan is to do resistance training four days per week, with some form of activity upon waking on an empty stomach six days per week. For me, that's usually a 30-minute walk in the mornings or if it's raining, I will do 20 - 30 minutes on an elliptical machine here at my house.
If anyone has any questions or comments, feel free to chime in. Here we go...
https://en.wikipedia.org/wiki/Body_fat_percentage
The athlete.
http://boxingscience.co.uk/boxing-training-camp/
Losing the last few pound can be the hardest bit.
https://www.eroids.com/reviews/weight-loss
If at first you don't succeed...try a different approach (cheat)
Good luck!
Anything in particular? When watching calories, I prefer Caribbean Grouper. It's dense protein with almost no fat. Once in a while I'll have Cobia or Mahi Mahi. On the fatty side, I like Pompano, Salmon, and Catfish...with all the fatty fish grilled. Not sure what to make of the farmed stuff regarding omegas, though (Salmon).
I'm currently eating fish 3 or 4 days per week, once per day...about 4-6 ounces in a serving. (I also eat a lot of egg whites when reducing calories.) My current weight is 190lbs, down from an Aug high of 213lbs (age 59.) Target is 175 - 180. Having increased fish in place of beef and poultry has worked really well for me this current diet. Additionally, lots of flax and chia seeds. (Can't keep nuts around...I won't stay away from them.) Also ditched the booze...absolutely none.
Good luck on your goals. Looking forward to watching your results.
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Ok, so one of my goals this year is to get down to single-digit bodyfat, meaning somewhere around 9% at a bodyweight of 175. I'm just guessing at what my bodyweight will end up being at 9%.... maybe it's 10 lbs heavier or 10 lbs lower.... who knows? It's been said that a goal without a timeline is just a dream, so I'm going to give myself 6 months to accomplish this, so that would be an end date of July 25th, 2019.
I'm 47 years old and I am 5' 9" tall. Below you'll find my starting point to give you an overview of my current stats.
View attachment 197171
I think daily updates would be a bit overkill, so I plan to update this thread maybe once or twice per week to provide another snapshot of my progress. Hopefully, maintaining this journal will help me stay more consistent than I would otherwise.
In terms of diet, my goal is to primarily eat things directly from nature. And by that I mean whole eggs, nuts, fruit, healthy fats like avocado and olive oil, and a variety of lean protein sources.... fish being the main one.
So that means no pasta, bread, cereal, cookies, crackers, energy bars, desserts or anything else that's a processed food. Sounds like fun right?
In terms of working out, the gameplan is to do resistance training four days per week, with some form of activity upon waking on an empty stomach six days per week. For me, that's usually a 30-minute walk in the mornings or if it's raining, I will do 20 - 30 minutes on an elliptical machine here at my house.
If anyone has any questions or comments, feel free to chime in. Here we go...
Best of luck. I am the same age and I would settle to get to 15% BF so I will try and join you in the journey.
How did you get the detailed stats, did you do a DEXA scan or BodPod?
Good luck with your goals @Baron
So you are currently at 177 lbs and 15% bodyfat. That gives a lean body mass of 177*85% = 150 lbs. Add a maximum of 9.5% bodyfat (to get in the one-digit range) and your target body weight would be 165 lbs, assuming that your muscle mass stays the same.
Losing 12 lbs in 6 months is a very reasonable and achievable target, in my view. Keep the carbs intake under control and burn off the fat.
So you are currently at 177 lbs and 15% bodyfat. That gives a lean body mass of 177*85% = 150 lbs. Add a maximum of 9.5% bodyfat (to get in the one-digit range) and your target body weight would be 165 lbs, assuming that your muscle mass stays the same.
Losing 12 lbs in 6 months is a very reasonable and achievable target, in my view. Keep the carbs intake under control and burn off the fat.
Baron
ET Founder
Currently, I'm alternating between Tilapia and Sockeye Salmon because that's what's available at the store right now. They are opening up a Fresh Market about three minutes from my house in a couple of months, so hopefully I will have more choices when that happens. The best selection is at Whole Foods, but it's across town and traffic is a nightmare driving over there.
Baron
ET Founder
Nope. Just a simple scale from Amazon that connects to an app on your phone. There are thousands of 5-star reviews on it, and I figure the most important thing is just to stay consistent with that one device throughout the journey.