No slight to the members there who offered their estimations, but without Lyle signing off on it I'm not entirely convinced..
I've PM'ed Alan Aragon and Leigh Peele to get their estimations as well..
Well, let us know what they say. I'm looking very similar in terms of body fat. I was think about 14% for myself before I saw that you measured out at 19%....so, I'm very interested in what they have to say.
I'm looking very similar in terms of body fat. I was think about 14% for myself before I saw that you measured out at 19%..
Like I say, Chad, the Creatine knocks off the already rough estimate (the consensus is calipers are only accurate to within 4%) of the caliper test by 1-1.5%..
It did last time.. I got a 21%, then I remeasured after 2 weeks off the Creatine and got 20%, at almost the exact same weight..
So taking that into account, plus the waist measurement and the US Navy estimate, that puts me between 16 and 18 percent.
Like I say, Chad, the Creatine knocks off the already rough estimate (the consensus is calipers are only accurate to within 4%) of the caliper test by 1-1.5%..
It did last time.. I got a 21%, then I remeasured after 2 weeks off the Creatine and got 20%, at almost the exact same weight..
So taking that into account, plus the waist measurement and the US Navy estimate, that puts me between 16 and 18 percent.
Estimating BF% is definitely not an exact science. Aside from a DEXA, everything is a rough estimate. I think visual opinions are very important and even though the members are not Lyle, they will be brutally honest. I was a bit surprised at the sub 15% estimates, but it just goes to show how impressed everyone is with your progress. I think you're very close to breaking 15%; but regardless 19%? No way.
Why do you view UD2.0 as a reward or goal rather than as just another weapon when the one you are using seems to lose effectiveness. I understand that it is recommended as a method for those already lean to get really lean but if PSMF is still working for you, why stop it and switch? Why not ride it out until you reach your goal or stop getting the results that you want?
I understand that it is recommended as a method for those already lean to get really lean, but if PSMF is still working for you, why stop it and switch? Why not ride it out until you reach your goal or stop getting the results that you want?
Kind of answered your own question there..
If you read UD 2.0 and maybe it's in RFL as well, once your body fat starts to get below 15%, your body REALLY starts fighting you, and you need to "trick" it into allowing it to shed fat without sacrificing muscle.. UD 2.0 is one of those methods to accomplish this, while RFL is not really as suitable..
I know the explanation and the reasonings - all I'm saying is what are YOUR results doing ... you seem to have 15% as your switching point hard-wired rather than looking at your own progress and trying to determine if your body is fighting you yet or not. If not - why not just ride it out even if you are at 15 or 14 or 13%. That's all I'm saying - use the real rule not the ballpark.
all I'm saying is what are YOUR results doing ... you seem to have 15% as your switching point hard-wired rather than looking at your own progress and trying to determine if your body is fighting you yet or not. If not - why not just ride it out even if you are at 15 or 14 or 13%. That's all I'm saying - use the real rule not the ballpark
Oh, I see..
Well, I dunno why I should wait until my body starts going haywire on me to make the switch..
And I've heard plenty of accounts from people who have tried going on RFL at 14-15% and ended up even higher than when they started..
I'd rather not learn my limits the hard way, or loss muscle unneccesarily..
It went well.. I finally got my PWO shake where I want it, taste-wise.. I did white flour raisin bagels over whole wheat, which is way easier going down.. I went a bit over on carbs (500 rather than 480), but I was able to get my fat down to 30 from 50.. Weird that rolled oats would be the biggest offender for fats..
WO went well..
Definately more motivated doing leg presses over squats..
I heard back from Leigh.. She thinks about 15% body fat as well..
So.. that's good enough for me, 15% it is..
We'll see how low I go before the break in 2 weeks..
If I can get to 185, great..
Then I'll take a diet break for 2 weeks to a month, see where my maintenence level is at, with the help of the Gowear Fit (will need a month, I'm thinking)..
Diet:
Your progress is really impressive, Doug! Keep up the good work.
Thanks..
2 more weeks and counting!
I know I'm already at 15%, according to the majority polled, the point where a switch to UD 2.0 is warranted..
But after considering what Lisa was saying, it wouldn't hurt to see how low I can go on the full 6 weeks of RFL.. Cover my bases in case I'm not as close to 15% as people dare guess just looking at photos..
How much damage could I do in 2 weeks? LOL
I'm wondering what to do with my last refeed..
I'm due for one right at the end of the 6 weeks..
But the purpose of the refeed is to partially counteract the effects of a deficit, which I'll already be doing by returning to maintenence..
Guess I'll just have to settle for 2400 cals (Lyle's rough estimate calculation for my weight and activity level), rather than 3200..
2400 cals, macros at 48g fat, 257g carbs, 235g protein, or 18/43/39, percentage wise..
I can't remember if I measured out 240g of chicken breast at dinner, or 140..
I wrote down 240.. But I dunno.. I have a funny feeling I meant to do my regular 125g, but went over just a bit..
My first big brain fart on the RFL diet, 4 weeks in.. I was due..
So I'm going to assume it was 140g, as getting my 200g of protein in for the day is more important to me than the extra 165 calories.. If I'm wrong, oh well.. It'll be my first free meal on the diet as well, then.. LOL
My Gowear Fit showed up today.. So far, so good as far as software user-friendliness, the fit of the armband, etc. I hooked it up after an hour or 2, and it appears to working fine.. I don't think I'll bother wearing it when I'm sleeping.. I don't think it would be very comfortable, and even if I DON'T get a good sleep (get up to pee, etc.), there's not much I can do about it, no matter if the GWF logs each sleep interruption or not, so...
I found out today at the dr's office that I'm 6'2", not 6'3".. Did I shrink since I last checked a decade ago?? Workout:
Leg Press
90x8
180x6
270x5
360x8x3
Leg Curl
80x8
100x8
120x8x2
Bench Press
BARx5
95x5
145x3
165x2
195x3x3
145x7
Lat Pulldowns
"10"x8
"12"x8x3
Single Arm Lateral Raises
20x8
30x8
40x8x2
Biceps curl (alternating sides)
25x8
35x8x2
Triceps Pulldowns
"10" x5
"12" x8x2
Back Extension
10x2
Hanging Chair Raises
10x3
Diet:
365g egg whites
50 salsa
460 chicken breast (2 meals)
65g spinach
500ml Gatorade
30g whey protein powder
Workout
260g dry curd cottage cheese
Supps:
200mg caffeine
20mg ephedrine
1200mg calcium citrate
450mg magnesium citrate
1 Scoop Greens+ multi
10g EFA
light salt
5g Creatine
I found out today at the dr's office that I'm 6'2", not 6'3".. Did I shrink since I last checked a decade ago?
Holy crap, Doug! You need to get off of this diet now! You're losing bone mass. It's not the creatine that's screwing with your body fat results it's the free floating calcium with nowhere to go!
Holy crap, Doug! You need to get off of this diet now! You're losing bone mass. It's not the creatine that's screwing with your body fat results it's the free floating calcium with nowhere to go!
Your pulling my leg, right?
I'm a gullible sob, so fess up now, and there won't be any trouble.. LOL
I'm taking 1200-1500mg of calcium citrate PLUS I'm eating at least 125g of dry curd cottage cheese a day, not including the weekly refeeds..
I'm more concerned about the sudden rise in BMI due to using the wrong height up until now. Sort of like your BF% goes up on the impedence machines when you have the right birthday.
BMI=body mass index - a screening tool but it uses height and weight to categorize a population (normal, overweight, obese, morbidly obese) etc. So if you shrink, your BMI goes up. (just kidding you a bit though).
The difference between 15% and 16% body fat for example is 120g of protein!! (328g at 15%, as opposed to 202 at 16%)..
193 bw at 15% gives 28.9 lb fat and 164.1 lb LBM
193 bw at 16% gives 30.0 lb fat and 162 lb LBM (rounding)
What formula would take those numbers and give you such variance in protein requirements? I think you've done something wrong in your math or in what you've typed here because that wild swing for 1% difference makes no sense.
Linear Mode
