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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 05-02-2014, 07:54 PM   #1
Daniel Alderete
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Goal: 15% to 10% How long will it take? (with pics)

Hey there everyone.

The handheld body fat machine today said I'm 15% body fat (I know they can be inaccurate. At the time of measurement, I had just finished my workout, and I was super hydrated all day long and during my workout).

After looking at my pic, would you disagree with that measurement?

What's a realistic minimum amount of time to go from my current body fat, to 10%?

Thanks for the help.

I'm 5'8" 175, 32 years old
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Old 05-03-2014, 09:08 PM   #2
Blair Robert Lowe
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Re: Goal: 15% to 10% How long will it take? (with pics)

Take a picture after waking up.

But I wouldn't think it would be either that long or that difficult for you. 1-2 months basically a cycle?

What's your diet like? Anything to cut out or is it pretty strict and dialed in right now?
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Old 05-03-2014, 10:37 PM   #3
Daniel Alderete
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Re: Goal: 15% to 10% How long will it take? (with pics)

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Take a picture after waking up.

But I wouldn't think it would be either that long or that difficult for you. 1-2 months basically a cycle?

What's your diet like? Anything to cut out or is it pretty strict and dialed in right now?
Thanks for the response. My diet is Paleo, with quality dairy added (raw organic milk and yogurt daily, cheese sometimes). My diet is 50-60% fat every day on average.
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Old 05-04-2014, 10:32 PM   #4
Blair Robert Lowe
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Re: Goal: 15% to 10% How long will it take? (with pics)

So light on carbs I take it?

What's your training week like? Just CF at a box or on your own?
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Old 05-04-2014, 11:37 PM   #5
Daniel Alderete
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Re: Goal: 15% to 10% How long will it take? (with pics)

Yes, carbs are pretty light. Around 100 grams per day.

My training is Crossfit Football, I do the program as written (both the strength aspect and the conditioning aspect.) I'll throw in a gymnastics rings workout or two for GPP to practice levers and stuff.
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Old 05-05-2014, 05:30 AM   #6
Blair Robert Lowe
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Re: Goal: 15% to 10% How long will it take? (with pics)

I think you're around 12-13 but as you said you were super hydrated.

I think you're also at a point to go look for a water tank or BodPod and get an accurate measurement.

Given what you said your diet is, 100g/d which is borderline low-carb and high fat from the sound of it, I think cutting back on fat cals is probably one of the only areas you are going to be able cut anything from.

Maybe some fasted cardio or walking/LSD to try to eat some calories off per day to increase the caloric deficit a bit. Not A LOT, a bit.

Other than that, the only thing I can think of Poliqun's biosig which generally is followed by his line of supplements for whatever it diagnoses.
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Old 05-05-2014, 10:32 AM   #7
Luke Sirakos
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Re: Goal: 15% to 10% How long will it take? (with pics)

Assuming you are actually 15% at 175 you would need to lose around 10 lbs of pure fat to be at 10%. Therefore, if you lost 1 lb per week you would expect to take around 10 weeks. Of course you won't likely lose pure fat but I would say that this is close enough for a ballpark estimate.

In order to lose 1 lb per week you would need to cut calories by approximately 500/day from your maintenance level. Personally, I would set that at the max deficit and would more likely cut it in half and go at it slower to try and hold onto as much muscle as possible since you are already pretty lean.

Are you tracking your calories now?
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Old 05-05-2014, 01:31 PM   #8
Daniel Alderete
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Re: Goal: 15% to 10% How long will it take? (with pics)

Thx for the tips guys

And yes, I'm tracking calories
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Old 05-05-2014, 01:52 PM   #9
Luke Sirakos
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Re: Goal: 15% to 10% How long will it take? (with pics)

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Originally Posted by Daniel Alderete View Post
Thx for the tips guys

And yes, I'm tracking calories
You should be good to go then, I would just slowly lower my intake until I start seeing the desired level of weight loss. It probably won't be a problem given that you follow a paleo diet but just make sure you keep your protein levels high enough.
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Old 05-05-2014, 05:53 PM   #10
Mark E. Wallace
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Re: Goal: 15% to 10% How long will it take? (with pics)

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You should be good to go then, I would just slowly lower my intake until I start seeing the desired level of weight loss.
I don't see how you lowering your intake is going to help him lose fat, but give it a shot.

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