I measure 2 ways -- Bod Pod air displacement body composition analysis and InBody Body Composition Analyzer https://bit.ly/454HewP (the former is more expensive but I use it to calibrate and double check the latter; so far they've been identical/confirmatory). 21% body fat for men sounds high to me for optimal performance on things I'm working on. It would certainly be typical within my cohort and would be common on a standard American diet but not too common among successful ultra runners/MMA fighters/ice climbers or any of the things I aspire to. I think what happens is that a lot of ranges don't focus on optimal; they continually reset for averages but this way of comparative measurements just keeps accepting more and more obesity, less and less testosterone, and has more to do with defining specific categories such as diabetic than optimizing performance. I do Murph with a weight vest that would approximate the high end of that fat range and my experience is that it is quite a bit harder on both finishing and on joint recovery than the same running/squats/push-ups/pull ups are without it. Always a relief to be able to take off that weight vest when I'm done!
Thoughts on nuts in your diet? Any experimentation with/without them, excluding peanuts?
I'm moving into a leaning phase the rest through Labor Day as well. The 12-6 time frame for meals is a starting point for me. Ive been eating to many calories past 7 PM or so. Namely a protein milkshake that includes almond milk, protein powder and 1/3 of a banana. I'm not sure its helping or hurting.
For me for now, I'm light on nuts. I love almonds, but there are a few issues. Mostly, I am best off with zero snacks around and nuts are so convenient. So while I'm not against them, for me for now, I'm best served having access to only ingredients that need to be cooked and plated 1-2x/day and not stuff that I like to mindlessly nibble on. But more generally, they're healthy and a good source of fat.
No not yet; this is a new schedule since they've been up in Maine while I've had to stay back in Connecticut with work. Hopefully can integrate it in. The absolute worst part of my diet and thing that always threw me off in the past is hating wasting food (or anything) and finishing off half eaten kid food instead of throwing it out or saving it. We'll see how I can make it work when they get back.
I’ve had nagging Achilles pain and a tight calf and have found acupuncture really beneficial. Not sure why it works and the experience getting it is a odd sometimes (the place I go they do cupping, some massage and acupuncture and I never know quite what is going on) but it’s the only thing that has actually helped me - and I have tried deep tissue massages, dry needling, physical therapy you name it.
No strong opinion on cupping and etc, but there is real medical grade research on acupuncture. No personal experience, but I think there's promise.
"Down to 11 lbs. or 6% body fat on 181 pounds of weight"
> How do you measure that body fat reading?
A healthy body fat percentage for men:
40-59-year age range: 11-21%
60-79-year age range: 13-24%.
https://www.healthifyme.com/blog/decoding-the-ideal-body-fat-percentage-for-men-and-women/#:~:text=A%20healthy%20body%20fat%20percentage%20for%20the%2020%E2%80%9339%2Dyear,should%20be%2024%2D35%25.
I measure 2 ways -- Bod Pod air displacement body composition analysis and InBody Body Composition Analyzer https://bit.ly/454HewP (the former is more expensive but I use it to calibrate and double check the latter; so far they've been identical/confirmatory). 21% body fat for men sounds high to me for optimal performance on things I'm working on. It would certainly be typical within my cohort and would be common on a standard American diet but not too common among successful ultra runners/MMA fighters/ice climbers or any of the things I aspire to. I think what happens is that a lot of ranges don't focus on optimal; they continually reset for averages but this way of comparative measurements just keeps accepting more and more obesity, less and less testosterone, and has more to do with defining specific categories such as diabetic than optimizing performance. I do Murph with a weight vest that would approximate the high end of that fat range and my experience is that it is quite a bit harder on both finishing and on joint recovery than the same running/squats/push-ups/pull ups are without it. Always a relief to be able to take off that weight vest when I'm done!
Chris,
Thoughts on nuts in your diet? Any experimentation with/without them, excluding peanuts?
I'm moving into a leaning phase the rest through Labor Day as well. The 12-6 time frame for meals is a starting point for me. Ive been eating to many calories past 7 PM or so. Namely a protein milkshake that includes almond milk, protein powder and 1/3 of a banana. I'm not sure its helping or hurting.
For me for now, I'm light on nuts. I love almonds, but there are a few issues. Mostly, I am best off with zero snacks around and nuts are so convenient. So while I'm not against them, for me for now, I'm best served having access to only ingredients that need to be cooked and plated 1-2x/day and not stuff that I like to mindlessly nibble on. But more generally, they're healthy and a good source of fat.
Good rules on the snacking.
How have you worked this out with your family and meals with them? "I am keeping my meals in a six hour window from noon to six PM."
No not yet; this is a new schedule since they've been up in Maine while I've had to stay back in Connecticut with work. Hopefully can integrate it in. The absolute worst part of my diet and thing that always threw me off in the past is hating wasting food (or anything) and finishing off half eaten kid food instead of throwing it out or saving it. We'll see how I can make it work when they get back.
I’ve had nagging Achilles pain and a tight calf and have found acupuncture really beneficial. Not sure why it works and the experience getting it is a odd sometimes (the place I go they do cupping, some massage and acupuncture and I never know quite what is going on) but it’s the only thing that has actually helped me - and I have tried deep tissue massages, dry needling, physical therapy you name it.
Good to hear! I'm curious to give it a try.