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LARSOFROCK SparkPoints: (45,595)
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2/8/08 3:19 P

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has anyone found a good online tape measure bf% calculator?

all of them say that i'm in the 25% range but i just think that's inaccuate. last time i went to the gym to get a reading it was at 21% and I was way less muscular and toned.

(one I found said I was 30% and should join the biggest loser club emoticon )

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"Pain is weakness leaving the body." - Tommy Europe


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CASSANDIE_YR's Photo CASSANDIE_YR Posts: 305
2/8/08 12:02 P

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That sounds interesting Merry.Pink. I will google that.

MABARKER40 Posts: 3,183
2/8/08 11:49 A

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that sounds like a terrific program. i wonder if any of the members have tried it.

MERRY.PINK's Photo MERRY.PINK Posts: 1,818
2/8/08 12:39 A

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Nick Nilsson has a program where he does 5 days of fat loss, then 5 days of muscle building, then 5 days of fat loss etc for 30 days. It is called "a lot can happen in 30 days" if you google it. I haven't tried it, but it is interesting to read.

I have slowly been losing fat and gaining muscle for a while now, but my main priority is fat loss. So I do hard cardio, very low carb cycling and lift heavy weights. It seems to work for me.

CASSANDIE_YR's Photo CASSANDIE_YR Posts: 305
2/7/08 9:33 P

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Sounds good to me! I'm not good with cutting back on food. I guess I'll just pretty much keep doing what I'm doing but I wish I could ditch the fat faster. Thanks!

PEACOCK77's Photo PEACOCK77 Posts: 284
2/7/08 7:32 P

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Cassandie, I'm kind of getting from your post that the main thing that you and your husband changed was activity level. Essentially you're boosting your TDEE.

This is actually the best way to burn fat because it fires up the metabolism and in your case you can eat the same (or close to it) as you were before.

If you can increase exercise enough to create a calorie "deficit" rather than cutting calories - that's the better way to go.

Chuck

" 'If you can'?" said Jesus. "Everything is possible for him who believes."
Mark 9:23

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SHEILA150's Photo SHEILA150 Posts: 885
2/7/08 5:47 P

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CASSANDIE_YR I think the bottom line to remember when you are deciding to change some numbers around is the more Muscle you have the more Fat you burn.

http://boyscoutfun.org/chicken_fat.htm

YOU MUST SEE SAFTEY MESSAGE ON FIRE ALARMS AND CHILDREN http://www.youtube.comwatch?v=harjk369lFc

I CAN
http://www.youtube.com/watch?v=flRvsO8
m_KI&feature=related

and this one too...
http://www.youtube.com/watch?v=y0y2IMD
hvcg&NR=1


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CASSANDIE_YR's Photo CASSANDIE_YR Posts: 305
2/7/08 3:49 P

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I've been tracking my calories for a month - and I'm around TDEE, maybe a little under. But for the 6 months prior, I didn't track at all and I also didn't cut back fat, though I did at least drink a protein shake after workouts, but other than that, no real dietary changes from what I was doing before I even started any of this. I would have been eating whatever it took to feel well fed - and if I had to guess, I'd say I was eating a bit more than TDEE in those first 6 months. There's been times after a good work out that I ate like a horse.

And my husband in the last 8 months, making no dietary changes at all, drinking wine and beer, eating whatever the heck he felt like and not particularly clean, gained 9 lbs of muscle and lost 7 pounds of fat. Not especially awesome results there, considering guys put on muscle so much easier. And for 8 months of work which included 30 min fat burn/cardio 3 times a week, that's not much fat loss. But he did put on 2 inches on his thigh and 4 inches on his shoulders, so much that he doesn't fit in the bathtub anymore without turning to the side a bit, LOL.

So I guess that shows, if you don't pick one or the other, and/or you don't tweek your diet, not a whole lot is going to happen, but it will be something.

Yikes, that was a heck of a long answer for the question of if I was at TDEE.

Edited by: CASSANDIE_YR at: 2/7/2008 (16:01)
MOTTSTER SparkPoints: (5,827)
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2/7/08 3:00 P

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Thanks for sharing!

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PEACOCK77's Photo PEACOCK77 Posts: 284
2/7/08 2:59 P

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That's a good point. I really don't know for sure but I think if time is not an issue you can probably eat right at TDEE and do a little of both all the time if you eat clean and keep up your activity level. It will likely take a while though.
Have you been tracking your calorie intake and if so, is it close to TDEE?

Chuck

" 'If you can'?" said Jesus. "Everything is possible for him who believes."
Mark 9:23

Ticker is Body Fat %


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CASSANDIE_YR's Photo CASSANDIE_YR Posts: 305
2/7/08 2:41 P

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Wow thanks Chuck. I didn't know about the BFFM group, I'll have to check it out.

I've been losing fat and gaining muscle for 7 months - but only TINY amounts (3 lbs) of each. It's slow going the way I've been doing it!

I think I'll go with fat loss first, because frankly, increasing my calories scares me - like, I'll gain and it won't be muscle.

PEACOCK77's Photo PEACOCK77 Posts: 284
2/7/08 2:24 P

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Hi Cassandie,
I'm going to drag some concepts over from the BFFM team and paraphrase Tom Venuto's explanation.
Very few people can lose a lot of fat and gain a lot of muscle at the same time. If you happen to be one of those - you are blessed indeed. I would assume that they do that right at or slightly above TDEE.

However, most of use need to pick our main priority, either fat loss, or muscle gain and shoot for the calorie level that will accomplish that goal.
Most/many of us are in the fat loss or cutting mode eating in calorie deficit for 3 out of 4 days (some people do the cycling a bit differently).
Ideally we LOSE a bunch of fat while GAINING a little bit of muscle. Most of the time I think we just hold on to the muscle we have while cutting.

So, if you're normal, pick which one you want to do first and adjust your caloric intake accordingly. It's your call as to which you do first.

Chuck

" 'If you can'?" said Jesus. "Everything is possible for him who believes."
Mark 9:23

Ticker is Body Fat %


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CASSANDIE_YR's Photo CASSANDIE_YR Posts: 305
2/7/08 12:27 P

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Thanks! I'm so confused though. I want to build mass AND lose weight.

According to that spreadsheet, to maintain, I need about 1800-1900 cals.

To build mass, I need about 2200 cals. (I honestly don't think I can eat this much!!!)

To lose weight, I need about 1500-1600.

How can I build mass and lose fat at the same time? It is possible, isn't it?

It's only about 4 pounds I'm trying to lose. I've been gradually losing a few but I sure don't see any difference in the fat on my belly and hips.

I'm currently taking in anywhere from 1300-1800 calories. And I'm getting protein equiv to my lean body mass most days.

Since I don't see any difference in my fat, I hope I'm not losing any muscle. I lift 45-60 minutes 3 days a week.

PEACOCK77's Photo PEACOCK77 Posts: 284
2/7/08 12:24 P

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Mabarker You don't need to know your BF for the Harris-Benedict equation - it only uses age, total wt. and gender.
K-M is more accurate but H-B will get you close.

Sheila, I just plugged in the numbers and it sounded real close to what I was doing at present so I didn't bother to check the actual equation. I haven't tried but I bet we could tweak a number in the spreadsheet if we need to.

Chuck

" 'If you can'?" said Jesus. "Everything is possible for him who believes."
Mark 9:23

Ticker is Body Fat %


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MABARKER40 Posts: 3,183
2/7/08 12:18 P

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that was great. the only thing i didn't like was that i had to know my body fat %. but other than that it was nice. i also like the fact that it explained sedentary (sp), light, moderate etc. thanks for sharing.

MABARKER40 Posts: 3,183
2/7/08 12:13 P

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that does sound pretty nifty. thanks for sharing.

SHEILA150's Photo SHEILA150 Posts: 885
2/7/08 12:02 P

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HUM... This is the same chart I use. A friend sent it to me last year and I assumed he made this chart up himself. Thanks for the link it will help a lot of people. One thing I was looking at the chart the other day and I have to check it against Tom Venuto calculations to see if it is the same. When I did my numbers by hand they were different then what the chart shoed for me. Not by much; just slightly.
Sheila


http://boyscoutfun.org/chicken_fat.htm

YOU MUST SEE SAFTEY MESSAGE ON FIRE ALARMS AND CHILDREN http://www.youtube.comwatch?v=harjk369lFc

I CAN
http://www.youtube.com/watch?v=flRvsO8
m_KI&feature=related

and this one too...
http://www.youtube.com/watch?v=y0y2IMD
hvcg&NR=1


 Pounds lost: 37.0 
 
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PEACOCK77's Photo PEACOCK77 Posts: 284
2/7/08 11:35 A

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Howdy,
Thought I'd drop this link on you all.
www.freedomfly.net/Documents/calorie
_c
alculator.xls


It's a calorie calculator using both the Katch-Mcardle and Harris-Benedict formulas to get your Basal Metabolic Rate and Total Daily Energy Expenditure. It's in Excel but doesn't contain any macros. It gives suggested calorie intake for gaining mass and for fat loss.
Pretty nifty for those of us who haven't taken the time to make our own spreadsheet.

Chuck

" 'If you can'?" said Jesus. "Everything is possible for him who believes."
Mark 9:23

Ticker is Body Fat %


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