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Post by MarkAnderson on Aug 19, 2015 17:58:58 GMT -7
I personally wouldn't bother trying to diet if you're already at 5% BF. I agree. I've never been measured, but I estimate at 138 lb., the lowest I've been, I'm at about 4-5% (based on studying photos of bodybuilders on the internet). I feel like I climb better at 140-142, which I reckon is ~7-8% or so. (It really makes more sense to go off of weight than BF%, since weight is way easier to measure!) |
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Post by Chris W on Aug 20, 2015 2:25:02 GMT -7
I agree. I've never been measured, but I estimate at 138 lb., the lowest I've been, I'm at about 4-5% (based on studying photos of bodybuilders on the internet). This can actually be a good (and simple) way to estimate body fat %
Rob, it does sound like you're at a very good weight for your height. In my younger days training hard for another sport, I hit 180 at 5'9.5" (roughly 82 K and 178 cm). Reach vs weight is a bit of a trade off. I would prefer to be light and small over tall and reachy, but I suppose that's just my preference. You can use what you have to your advantage. My one genetic gift to climbing is that I have a great ape index, a bit better than +6 inches. I try to remember this and use it to my advantage on routes or problems if I can.
Jesse, you sound like you're already pretty damn trim. It's actually a bit shocking to see the stats on some of you guys.
I've read before that, for guys, you need about 5% body fat for your body to function properly (hormones, organs, etc). I'd be pretty happy to hit 5%, but I'm not sure I've been there for a long time. |
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Post by Will S on Aug 20, 2015 7:34:15 GMT -7
Just to add another data point here:
At 5'8", I fluctuate between 133-145. Losing a lb/week is not easy for me. Two lb per week is not even in my realm of possibility. When I'm not dieting, just maintaining, I eat ~1900-2000 cal/day. Dieting I aim for 1400-1700/day and I am not having a good time.
About 5 years ago I'd fluctuate between 132-140. I started dieting, for a specific project. Got back on caffeine and cut out breakfast altogether. I got used to 1400/day and overshot the goal weight. I hit 128. I could pull like a demon...for about two attempts, and had no more than three goes in me on any day. Granted, this route was a full-body affair, an ow roof crack, and the approach isn't a huge one, but it was steep and a little taxing. The point is, I was too light. I felt lethargic and looked too thin, bones protruding.
I've found my best sending weight is around 133, but my best training weight is around 140. So that's the range where I try to stay. Cutting 1b/week for 6 weeks is one thing, I can suck it up and just suffer through it. But dieting for 12 weeks is a different story, I lose motivation. During mtn bike season or lately while doing this high frequency schem, I've just eaten whatever I wanted within reason. And put on 8lb in 6 weeks. Hit 145 a few days ago, and started the diet with a week left in my strength phase. My downfall is Ben and Jerrys (I just don't buy it), nuts (this is the really tough one), and convenient food like bars which are too easy to just rip open and eat, no time to cook or prep required and they aren't filling.
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Post by joshvillen on Aug 20, 2015 8:11:18 GMT -7
Ice cream has been my downfall many a time as well, those pints just disappear so easily\
My current diet is idiot proof, 1500-1700 calories a day where 960 comes from 6 protein shakes every three hours, vitamins, fish oil, creatine, fiber one snacks, and local veggies. Other substitutes include eggs, tuna, and yogurt.
Really simple to keep track of, and I lose weight supppppppper fast, about .5 lbs a day. Sure I have 1-3 days where my weight stalls but it's pretty constant.
Surely I would be the first one to die of starvation, in a stranded scenario
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Post by jessebruni on Aug 20, 2015 8:44:08 GMT -7
I personally wouldn't bother trying to diet if you're already at 5% BF. (It really makes more sense to go off of weight than BF%, since weight is way easier to measure!) We have a free fitness resource at work which basically allows us access to a personal trainer with an ultrasound machine who can measure our body fat. That works pretty nicely. I also just use measuring tape and a pair of calipers. That tends to be quite accurate. |
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Post by joshvillen on Aug 20, 2015 9:59:47 GMT -7
Thats cool to know that a caliper and tape measure (can measure up to an ultrasound machine.) Just took some measurements and seems like I am currently (at midday) between 8-10% at 126.5 lbs
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Post by iepsje on Aug 21, 2015 0:23:54 GMT -7
Weight is not everything, sometimes loosing weight can even be counter productive. If you are already on the lower end of your scale, especially of body fat is very low as well. Then sometimes (temporarily) gaining some weight can be really productive. It gives your body the opportunity to gain more strength..
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Post by Charlie S on Aug 24, 2015 18:57:10 GMT -7
So, another data point...you "fatties" have nothing on me!
6'0", 165. (I was 160, but I picked up some leg muscle (I think) during some alpine trips this year.) Bodpod has me at 13.1%.
I tried dieting seriously last fall and managed down to 158. I was cranky, tired, sluggish, and my climbing actually regressed. It ended up being a send-less season.
So now I just try and maintain in the 160-165 range. Going below that has tended to result in performance loss, and social skills loss. Some day I'll figure out how to bring that down without making my coworkers afraid of me!
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Post by Lundy on Aug 24, 2015 19:27:20 GMT -7
Thanks for all this input, everyone. This is super useful in helping me think through my weight management/loss. Will keep folks posted on how it goes this season, as I'll likely try to do the same drop from 160 to 145 for the fall.
For what it's worth, Charlie S, I get nasty and grumpy my first week or two of a cut, but then my body normalizes and it actually gets easier. Not sure how long you tried to stick it out for, but something to keep in mind.
And Josh -- what is your 160 calorie protein shake (960 calories come from 6 protein shakes every three hours)? Most of those things that I've found are super high calorie and will kill any weight cut efforts.
For anyone interested in a diet splurge type food, my last round I was introduce to Quinoa chips, which are delicious and feed my snacking need, but are very low calorie (the whole bag is like 350 calories).
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Post by Will S on Aug 24, 2015 19:48:24 GMT -7
what is your 160 calorie protein shake Most of those things that I've found are super high calorie and will kill any weight cut efforts. Pure Protein brand Whey, 160-170cal/serving. ~8 fl oz (6-10 fl-oz depending on how thin you mix it, cal varies by flavor), 25g protein, available at about any big box store - Target, WalMt, etc. |
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Post by joshvillen on Aug 25, 2015 8:16:59 GMT -7
I've tried a bunch of different powders over the years but I've stuck with Pro Jym protein www.bodybuilding.com/store/jym/pro-jym.html for a couple seasons now. I like that in consists of multiple different protein sources that are digested at different rates of absorption Basically, I go onto bodybuidling.com and scroll through the highest ranked stuff and then test them out |
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Post by joshvillen on Aug 25, 2015 8:25:35 GMT -7
For my data point, 5"8 ape +1.5 125 lb, I was actually closer to 5% body fat, which is why I've decided I need significantly need more upper body muscle mass. I started comparing my body to pros who are relatively similar dimensions and realized I am a little too light, nalle h, d. woods, carlo t, everyone seems to be heavier than me with the exception of Alex megos
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Post by jessebruni on Aug 25, 2015 8:45:27 GMT -7
Alex is lighter than 125? I wouldn't believe that by looking at him.
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Post by joshvillen on Aug 25, 2015 9:01:57 GMT -7
Alex is lighter than 125? I wouldn't believe that by looking at him. His bio says he's exactly 125 |
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Post by slimshaky on Aug 25, 2015 9:09:27 GMT -7
So, another data point...you "fatties" have nothing on me! 6'0", 165. (I was 160, but I picked up some leg muscle (I think) during some alpine trips this year.) Bodpod has me at 13.1%. damn dude, judging by your photo your guns to weight ratio looks pretty good! i'm around 6'2 and some times i blimp up to 165 or so, and my forearms look nothing like yours. doh! |
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