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Quarterly Stat Summary
Technically this should start in January however it wasn't until about end of January did I implement the 40%carbs/30%fat/30%protein split for macro nutrients. So here goes....
February
Avg. Daily Calorie Total = 2436 kcal
Avg. Body Fat% = 9.20%
Nutrient Breakdown
Carbs = 256.2 grams (42%)
Fat = 82.6 grams (31%)
Protein = 165.5 grams (27%)
March
Avg. Daily Calorie Total = 2611 kcal
Avg. Body Fat% = 9.53%
Nutrient Breakdown
Carbs = 270.3 grams (41%)
Fat = 98.9 grams (34%)
Protein = 169.25 grams (26%)
April (incomplete)
Avg. Daily Calorie Total = 2307 kcal
Avg. Body Fat% = 9.56%
Nutrient Breakdown
Carbs = 241.7 grams (42%)
Fat = 91.6 grams (36%)
Protein = 142 grams (25%)
So the question is.....what the heck is this telling me?! Judging from the progression it seems the slight changes I ended up making have created a very slight if not insignificant increase in body fat percentage. The main thing that pops out for me is the change in calorie totals between April and February/March.
I am recording and analyzing this information in an attempt to create some change in my diet to spark change in my body. I am aware that at the composition I am already at (lean), it makes it that much harder to get any leaner. The Goal - To get leaner than I am, self improvement.
So to those that actually take a look at this, what are your thoughts on this? I am mulling a change but I am not sure which way to go. I was intrigued by the Spike Diet but am not sure if it would be in the best interest to go "against the grain" with how I am lean already. Also, what I am getting from the forums is that the Spike Diet came about with the intent of avoiding or not wanting to do cardio. I am pro-cardio so there is no way of ever removing that out of my routine.
I also notice a major change was my protein intake. It has decreased from February to now. I am sure my fat % is correlated to that somewhat. So the other option would be to change my split??
The other thing to take into account is my cholesterol. I have made amazing improvement over the last few years, 244 down to 182. I am hesitant in breaking my current routine for the sake keeping my cholesterol within normal limits. After all, this was the major reason as to why I changed my lifestyle to begin with.
Ahhhhh, definitely torn on this!
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 Comments
Hi Gerdik! First of all great job on keeping track so well. I'm not sure I could give any opinion or advice. Ok, I'll do it anyways lol!
It seems that your body responded to the higher calories in March, and April might be still under that increase. Myabe after another month like April, you will see a change with your bodyfat percentage. If you really want to change something now, my opinion, totally personal and because that's what works for me: reduce your carb intake. Alternate fasts and feasts. Don't fear hunger. And yes! keep doing cardio! Really your bodyfat is low, I mean it's really great. If you feel comfortable, if you have enough energy for your workouts and your life in general, if the foods you eat never make you sick, and finally if you are healthy and happy, then you have it all right! I totally understand why you're doing this though (I do the same lol!) and I hope you find the perfect formula, the right amount of calories and carbs/fats/prots. I try to remind myself once in a while that numbers are just what they are, numbers. I am more than a number. Life is too short to spend it counting lol!
20 Apr 11 by member: jessyline
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Jessy! Thanks so much for your input and opinion! I was thinking nobody was reading it =P. You're definitely right on the money with my body responding to even slight changes! I was thinking the responses are not what I was hoping for, haha. I may stick with the same target ratio for another month, but I am going to start "timing" my carbs in a different manner just to see how my body takes it. It's almost as if 1 serving of protein reduction could have a strong relationship with body fat percentage for me. You're absolutely right with the whole numbers game thing but it what pops out to me is the protein differences. I'm an engineer at heart so analyzing numbers and trying to read between them is by nature! I definitely don't want the numbers to overshadow my real gains!(feeling great, looking great, performing great).
21 Apr 11 by member: gerdik
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Hey Gerdik-
I have a few not very helpful thoughts. First, I don't know that the "increase" in your body fat estimate is in fact an increase. I think the tools we're using to measure are imprecise enough that the differences could very well be chalked up to the margin of error. The 2 month difference is just 1/3 of 1 percent, so the big picture is that you're on a very effective maintenance regimen.
And this leads to the next point, which is....I understand the need to keep making forward progress, but by the metrics you post here, you seem to be in good shape all around. Maintenance is not a bad thing!
IF you really need to reduce your body fat even further, or add mass, well...I'd suggest not overthinking it. Maybe reduce your calories a little, probably from carbs and saturated fat (if you eat enough of those that you can actually reduce them), and do a little more cardio. Keep up with the protein.
I know this isn't a great insight, but that's all that may be appropriate for you - just going through the usual bodybuilding cycle of cutting and bulking.
Also, I don't know how you time your meals and snacks, but avoiding huge meals may help. I know it's a hotly debated issue, but there's some evidence suggesting that running a calorie surplus of roughly +500 or more at any given time may trigger some fat storage. So, I try to not let my meals get much above that, and space out the snacks. If I do eat a large meal, or have some other food close to a meal, I try to get at least a little cardio right before or afterwards - even if it's just a short brisk walk.
But the bigger picture is - you seem to be in really good shape, and you could do a lot worse than maintaining the condition you're in!
22 Apr 11 by member: Nimm
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