Redgav

I have scales at home with body fat mode. These say I'm 15-16% depending on which day I measure.

However, my friend's scales say I'm 21%, and another hand held set say I'm 23%.

I have got down to 160lbs give or take a couple for daily fluctuation, from a previous heaviest of 14 stone. So I was chuffed to think I'm now at 16% body fat, BUT now I feel my scales could be wrong and I'm still a podgy muppet after all!

So, how does my diet below stack up for losing flab whilst trying to maintain/build my muscle? I know I should eat about 6 meals a day ideally but cannot do so due to work constraints. Also I cannot afford any supplements at the moment so I'm trying to make do with loads of eggs and chicken.

Breakfast - 7.00am 3 weetabix and semi skimmed milk

lunch - 12 noon ish, small tin of tuna and three boiled eggs

dinner - 5.30pm, usually chicken/mince/fish with vegetables or salad

snack - 9pm ish, a couple of rice cakes, sometimes with golden syrup, OR some dry roasted peanuts.

I know there must be room for improvement so please give me your thoughts. Many thanks.

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kboy

I would not trust the scales for accurate bodyfat %, Buy calipers, fairly cheap and a skin fold test in more accurate IMO..., Scales use impedance, so results can vary greatly depending on how much fluid you take on board..
As for diet with respect to fat loss, looked ok until the last meal, would not suggest carbs last thing at night, especially refined sugars such as syrup...
I would make your last meal a protein base, if not a whey shake then eggs, maybe 3 whole eggs and 6 whites..
Cardi is the key to loosing body fat, that and a clean diet you will certainly loose bodyfat, I would not be afraid to add some complex carbs in the day, even a small amount, maybe wholewhet pasta or brown rice...
Good Luck

Redgav

thanks for that. So are the peanuts ok even though quite high in fats?

And aren't calipers tricky to use on yourself for accurate measurements?

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kboy

I would prefer to put the nuts earlier in the day tbh, I assume these are not salted...
You may be better getting a selection of nuts, walnuts etc, that you can but from the supermarket, I tend to put these in with my yoghurts..
Calipers are easy to use, not super accurate but accurate enough, just take a line doen from your nipple to just above your waist, pinch here and take a reading, the offical region is called suprailliac, google it...
But the best indicator is the mirror,,,

Redgav

To be honest, the mirror is looking much better now than a year or so ago. Still got small 'love handles' but overall I'm happier than I was.

Still want to get bf% down so will put your tips to use. Thanks for that.

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TH&S

A rule of thumb is if you have a belly odds are you are more than 18% BF.

If you have a large belly you could be more than 25% bodyfat.

If you just cant see your abs but are still lean you are probably 14-16% bodyfat.

The problem being that everyone stores fat differently.

Men do however tend to store it more in the belly area.

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D: 220 | B: 140 | S: 210

warren_1987

TH&s sounds about spot on lol

i had my bf% measured and i came at 15% using callipes and this weid electo thing. have a look at my photo on starting out -in a topic called kickboxe routine.

then you might be closer to compare i can see my top to abs now when i tense after a couple weeks training so id guess im down to 13.5-14%

Redgav

Hi Warren, I had a look at your photo and I'm very similar build, so I guess me original estimate of 16-17% is about right.

I don't have a belly, as the flab I have got seems to be situated in the love handle area. My abs are just about visible, certainly at the top, so it's not as if I'm carrying loads of fat!

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