Losing mass, LBM-Fat ratio's.

GuybrushThreepw00d

Not finding a massive amount of google, so thought i'd post here.

Weigh in 1 : 93.9kg, bf% 25.2 bfm=23.6
Weigh in 2 : 89.5kg, bf% 22.6 bfm=20.2

So i lost 4.4kg, of which 3.4kg was fat. So if you trust the figures, my lbm-fat loss ratio is 1:3.4
Now i'm not crazy about this ratio, and would be happier if it was a bit bigger.

Just looking to see what other people are getting and wonder what everyone thinks of the ratio i've got.

GuybrushThreepw00d

hello.... anyone...? dust....?

DavPul

Sounds about right to me. You're losing weight. LBM is going to be lost as well, and all you can hope to do is limit the losses. You have.

WendyTerry420

I have been calculating BF% and LBM using online calculators, with different ones varying widely. (Planning to get calipers) How are you determining the ratio? I'm not catching on to the math.

GuybrushThreepw00d

I have been calculating BF% and LBM using online calculators, with different ones varying widely. (Planning to get calipers) How are you determining the ratio? I'm not catching on to the math.

It's easy math in this case because it was precisely 1kg of LBM i lost.
I lost 4.4kg, of which 3.4kg was fat. My lbm-fat loss ratio is 1:3.4 (1KG of LBM lost for every 3.4KG of Fat).
The maths, i'm sure will be a little more complex next time i work it out

fraser112

If you get a copy of The Rapid Fat Loss Handbook the writer lays out a plan that allows you to eat at 800 cals a day and loose almost zero muscle mass. But be warned even he says its not the best way to loose i think thats why he charges 30 dollars for it :laugh: The actual plan only takes up about 5 pages the other 80 or so lay out the science behind his method

Nice extract

The first reason is reality. Trust me, I’d love to live in a world where nobody crash dieted, where
everybody followed sane and safe dieting strategies and stuck with it in the long term until they reached
their goal and then stuck with those newfound eating habits in the long-term. I also want a pony and to
be six feet tall and to be an astronaut. And how about an end to world hunger while I’m at it. My point?
When idealism and reality slam together it’s never pretty. People are going to crash diet no matter what
I or anybody else tell them.

EvgeniZyntx

How are you calculating the %BF?

If you are using the waist, neck calculation note that it will be poor as a trend calculation unless you are actually buffing up your neck. It is not a good tool to evaluate ratios over loss.

Calipers or pod.

GuybrushThreepw00d

How are you calculating the %BF?

If you are using the waist, neck calculation note that it will be poor as a trend calculation unless you are actually buffing up your neck. It is not a good tool to evaluate ratios over loss.

Calipers or pod.

Biometrical impedance analysis, on the machine at the gym.
Hence why i said "if you trust the figures", as with this method there's going be a margin of error...

After reading this, i reckon my most recent result is accurate.... potentially even a little pessimistic.
http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/

fraser112

How are you calculating the %BF?

If you are using the waist, neck calculation note that it will be poor as a trend calculation unless you are actually buffing up your neck. It is not a good tool to evaluate ratios over loss.

Calipers or pod.

Even the pod gets quoted as +/- 2% i dont think its even worth tracking at best it will give you an ego boost and worse may discourage you since calipers can be off by 5% on healthy people and god knows what on the obese. Just measure your bicepts legs and gut and look in the mirror should be plenty unless your a body builder.

EvgeniZyntx

i reckon my most recent result is accurate.... potentially even a little pessimistic.
http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/

I have a crapola BIA and it gives me the same result week after week and it is wrong. So... I use it as an alarm clock.
In your calc, a small error in the BF% of either measure will translate into a larger error of your loss as LBM.

I would not worry about it unless you are doing huge amounts of high intensity cardio where the muscle to fat energy use ratio is higher. Do you get enough protein?

GuybrushThreepw00d

i reckon my most recent result is accurate.... potentially even a little pessimistic.
http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/

I have a crapola BIA and it gives me the same result week after week and it is wrong. So... I use it as an alarm clock.
In your calc, a small error in the BF% of either measure will translate into a larger error of your loss as LBM.

I would not worry about it unless you are doing huge amounts of high intensity cardio where the muscle to fat energy use ratio is higher. Do you get enough protein?

Friend request sent so you can see my diary... (although your bikini top in the avatar puts me off somewhat :laugh: )
I'm usually do 150g/day protein, but my caveat is that i've been ill the past couple of days.
My most intense cardio is 5km runs that i do 3 times a week. The other 4 days are cycling + weights.

WendyTerry420

I have been calculating BF% and LBM using online calculators, with different ones varying widely. (Planning to get calipers) How are you determining the ratio? I'm not catching on to the math.

It's easy math in this case because it was precisely 1kg of LBM i lost.
I lost 4.4kg, of which 3.4kg was fat. My lbm-fat loss ratio is 1:3.4 (1KG of LBM lost for every 3.4KG of Fat).
The maths, i'm sure will be a little more complex next time i work it out

Ok, thanks. That makes more sense when you worded it like that. I never considered figuring out a ratio, but I am not measuring accurately anyway with the online calculators.

WendyTerry420

If you get a copy of The Rapid Fat Loss Handbook the writer lays out a plan that allows you to eat at 800 cals a day and loose almost zero muscle mass. But be warned even he says its not the best way to loose i think thats why he charges 30 dollars for it :laugh: The actual plan only takes up about 5 pages the other 80 or so lay out the science behind his method

Nice extract

The first reason is reality. Trust me, I’d love to live in a world where nobody crash dieted, where
everybody followed sane and safe dieting strategies and stuck with it in the long term until they reached
their goal and then stuck with those newfound eating habits in the long-term. I also want a pony and to
be six feet tall and to be an astronaut. And how about an end to world hunger while I’m at it. My point?
When idealism and reality slam together it’s never pretty. People are going to crash diet no matter what
I or anybody else tell them.

I am 1800 calories without spending $30! :laugh: :laugh:

erickirb

Thats wouldn't be a bad ratio if your BF% was already relatively low, and should be expected. But to lose BF with minimal LBM loss you will have to have a small caloric deficit, eat adequate protein, and take part in a relatively heavy strength training routine.

GuybrushThreepw00d

Thats wouldn't be a bad ratio if your BF% was already relatively low, and should be expected. But to lose BF with minimal LBM loss you will have to have a small caloric deficit, eat adequate protein, and take part in a relatively heavy strength training routine.

I'm doing 2/3, and that's why I've added 150cal onto my daily goal... I think my deficit was too high. Its hard, I want to drop the weight but avoid dropping it regardless of lbm as I'll surely get down to my target weight then want to start building muscle.

EvgeniZyntx

i reckon my most recent result is accurate.... potentially even a little pessimistic.
http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/

I have a crapola BIA and it gives me the same result week after week and it is wrong. So... I use it as an alarm clock.
In your calc, a small error in the BF% of either measure will translate into a larger error of your loss as LBM.

I would not worry about it unless you are doing huge amounts of high intensity cardio where the muscle to fat energy use ratio is higher. Do you get enough protein?

Friend request sent so you can see my diary... (although your bikini top in the avatar puts me off somewhat :laugh: )
I'm usually do 150g/day protein, but my caveat is that i've been ill the past couple of days.
My most intense cardio is 5km runs that i do 3 times a week. The other 4 days are cycling + weights.

It's Friday, bikini day

Your diary looks good in my eyes both protein and exercise. The only thing I can suggest is the time with the weights per session can be increased. Let's see what others say....