Thoughts on Body Fat % & Time Line to Lose

Thoughts on Body Fat %

200lb – 45% body fat
TEE 2800
energy from food 1400 or 50%
energy from body fat 1400 or 50%

180lb – 38% body fat
TEE 2600
energy from food 1733 or 2/3
energy from body fat 865 or 1/3

160lb – 31% body fat
TEE 2400
energy from food 2160 or 90%
energy from body fat 240 or 10%

150lb – 26% body fat
TEE 2200

energy from food 2200 or 100%
energy from body fat 0 or 0%

So the less body fat you have the more energy you have to supply through food…

Time Line To Lose

First 20lbs (2.8lbs/wk) – 45%bf – 7 wks
second 20lbs (1.7lb/wk) – 38%bf – 12 wks
last 10lbs (.5lbs/wk) – 26%bf – 20 weeks

39 weeks – almost 10 months

An anology for body fat vs dietary fat:

Think of your body like a car & your stored body fat as the fuel in the gas tank…

stored body fat is the fuel ALREADY in the tank

dietary fat is NEW FUEL you are adding to the tank

So if the goal is to reduce body fat (decrease the amount of fuel in the tank) you’ll want to add less fuel then you use up driving around each day… because if you top off the fuel (fat) to full everyday you will never lower the fuel in the tank (body fat)

Getting insulin low “opens” the doors on fat cells & there is a constant flux of fat in & out of fat cells. The body does not know the difference between fatty acids freed from body fat stores or that you eat with each meal. They are mixed some stored and some used. But if you are eating MORE fat then you are using for energy; then at best you wont lose body fat, at worst you actually increase the amount of fat being stored.

Dr. Stephen Phinney – ‘Achieving and Maintaining Nutritional Ketosis’

This is mathematical expression of the pie charts (http://i.imgur.com/ppC8Yt2.jpg) from Dr. Phinney’s “Achieving and Maintaining Nutritiona Ketosis” lecture found here: https://www.youtube.com/watch?v=2KYYnEAYCGk

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Phinney does not say this, but it would seem this female subject is 5’8″ based upon the final weight of 150 pounds/68 kg for goal weight maintenance.

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This would be like 1.6 gm/kg ‘reference weight’ (not LBM) as per TAASOLCL

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=>Phase 1 Adapt

200 lb or 90.9 kg

One half of your TDEE (total daily energy expenditure) calories and macros 50% fat, 40% protein, 10% carb

1400, 78 gm fat (700 cal fat), 140 gm protein (560 cal protein), 35 gm carb (140 cal carb)

1400, 50% fat, 40% protein, 10% carb

Protein is 0.7 gm per pound total weight, 1.5 gm per kg total weight

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=>Phase 2 Adjust

180 lb or 81.8 kg

Two thirds of your TDEE and macros 60% fat, 30% protein, 11% carb

1733, 116 gm fat (1040 cal fat), 130 gm protein (520 cal protein), 46 gm carb (182 cal carb)

1733, 60% fat, 30% protein, 11% carb

Protein is 0.72 gm per pound total weight, 1.59 gm per kg total weight

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=>Phase 3 Build

160 lb or 72.7 kg

90% of your TDEE and the macros 67% fat, 22% protein, 10% carb

2136, 160 gm fat (1440 cal fat), 120 gm protein (480 cal protein), 54 gm carb (216 cal carb)

2136, 67% fat, 22% protein, 10% carb

Protein is 0.75 gm per pound total weight, 1.65 gm per kg total weight

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=>Phase 4 Maintain

150 lb or 68 kg

100% of your TDEE and the macros 70% fat, 20% protein, 10% carb

2200, 171 gm fat (1540 cal fat), 110 gm protein (440 cal protein), 55 gm carb (220 cal carb)

2200, 70% fat, 20% protein, 10% carb

Protein is 0.73 gm per pound total weight, 1.62 gm per kg total weight.

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If we are to believe that 150 lb/68 kg is ideal weight for this individual (based upon Robinson/Miller/Hamwi/Devine formulas for IBW) and looking at estimated LBM calculations (Boer and Hume), this woman would be about 5’8″ with an LBM of about 49.83 kg.

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…With an LBM of 49.83 kg, Protein would be 2.2 gm/kg LBM

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