P
Pentastar
Guest
21 years old,.5'10"
On my fat loss program, I'm now currently at 141 lbs and 9.2% body fat
according to Tanita Scale using regular adult mode at sedentary
activity level setting. Goal is 7% BF.
How do you tell when your leptin levels drop and that it's time to
refeed?
Also, how do you tell when your body starts to do
physiological/metabolic adaptations, and what % bodyfat do those
generally start at?
If those scenarios 'were to' happen, the adaptations/lowering of
leptin/etc., how would they reflect on the numbers/stats on my Excel
chart?
such as:
daily measured weight & fat%,
10-day rolling average trend weight,
7-day moving average fat%,
true metabolic rate based on actual changes in 10-day rolling average
trend weight
average daily calorie deficit
When I look back at my chart, I have periods where my intake was at or
close baseline on random days. On special occasions and also at random
times as well, it was a little above maintenance. On Thanksgiving day,
intake was somewhat above baseline, too. Intake during program has
zig-zagged a lot and was never the same day after day. Some days were
700 deficits, 200 deficits, 1000 deficits, 300 deficits, 1200 deficits,
500 deficits, etc.. kinda like a Zig-Zag effect.
Over November, I've lost 3 lbs and 1.6% bodyfat. I went from 10.8% fat
to my current 9.2%. Average deficit over whole program so far has been
550 which is roughly 1 lb per week since Sept. 1st.
I'm not sure how December is going to pan out. But it looks like it
will be a pretty good month. During the peak of the holidays
(Christmas), I plan to shift Calories to around neutral mode or
something.
On my fat loss program, I'm now currently at 141 lbs and 9.2% body fat
according to Tanita Scale using regular adult mode at sedentary
activity level setting. Goal is 7% BF.
How do you tell when your leptin levels drop and that it's time to
refeed?
Also, how do you tell when your body starts to do
physiological/metabolic adaptations, and what % bodyfat do those
generally start at?
If those scenarios 'were to' happen, the adaptations/lowering of
leptin/etc., how would they reflect on the numbers/stats on my Excel
chart?
such as:
daily measured weight & fat%,
10-day rolling average trend weight,
7-day moving average fat%,
true metabolic rate based on actual changes in 10-day rolling average
trend weight
average daily calorie deficit
When I look back at my chart, I have periods where my intake was at or
close baseline on random days. On special occasions and also at random
times as well, it was a little above maintenance. On Thanksgiving day,
intake was somewhat above baseline, too. Intake during program has
zig-zagged a lot and was never the same day after day. Some days were
700 deficits, 200 deficits, 1000 deficits, 300 deficits, 1200 deficits,
500 deficits, etc.. kinda like a Zig-Zag effect.
Over November, I've lost 3 lbs and 1.6% bodyfat. I went from 10.8% fat
to my current 9.2%. Average deficit over whole program so far has been
550 which is roughly 1 lb per week since Sept. 1st.
I'm not sure how December is going to pan out. But it looks like it
will be a pretty good month. During the peak of the holidays
(Christmas), I plan to shift Calories to around neutral mode or
something.