Here’s a quick snapshot of the results: For a 170 pound athlete, a fat gain of 3.4 pounds (2%), could result in a vertical jump height loss of 2 inches, and a 40 yard dash time increase of 0.26 seconds. If you are not familiar with the 40 yard dash, 0.26 seconds is an eternity. This is the same sprint test all NFL football players must do at
Do a body recomposition! Very easy to follow. Eat in a deficit of about 300-500 calories per day and train hard. Eat lots of protein and avoid processed shit. Lift heavy things and do your favorite cardio about 3 times a week. If you follow this, you will pack on muscle and lose fat relatively fast.
Healthy ranges of body fat range from between 14-20% for men, a percentage of greater than 25% is considered to be unhealthy and puts the individual at an increased risk of obesity related illness. Healthy ranges for women range between 17-24% where a level of 30% body fat is considered unhealthy and at a level of increased risk.
The self-administered Accumeasure Body Fat Caliper retails for under $10 and is sufficient for most people. Tips for Using Body Fat Calipers: For greater accuracy, monitor changes with skinfold measurements rather than converting them into a body fat percentage and using that to judge progress. Have an experienced examiner test you if possible. Sample Meal Plan for Full Workout Day. Note: I keep the sugars separate from the complex carbs. For example, the cereal has 45g total carbs, 34 of which are complex, and 11 of which are sugars. 8:00 am – Bowl of Cereal (0g fat, 34g carbs, 17g sugar, 17g protein) 1 cup of championship cereal (34g carbs, 11g sugar, 5g protein) 1 cup of milk (0g
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