The Challenge Summary

This is a % body fat challenge. Recommended to run the challenge for 2-3 months. Whoever has the largest % reduction relative to their starting body fat. For example, if person 1 starts at 20% and goes to 15%, but person 2 starts at 15% and gets to 10%, person 2 wins.

  1. 💲 $XX buy-in, winner takes all.
  2. ⏲️ Clock starts for each individual gets their scan and submits their body fat %.
  3. 🔚 Each individual submits numbers at the end of 2-3 months.
  4. 🏆 Challenge ends when all participants have submitted!

How to get scanned and metrics?

  1. Dexascan: More accurate and detailed. Body fat numbers tend to be higher. Google where to get a Dexascan in your local area. Typically costs $30-50 and takes 10 minutes.
  2. InBody scan: More commonly available, often at gyms. Less detailed and body fat numbers tend to be lower, but a good option.

Before scan, do not drink (esp. coffee) or eat or workout. This will skew your numbers. Most important thing is to use the same scan device at the beginning an end.

Tracker

<aside> đź’ˇ Feel free to add your scan, before/after photos, and anything else to the page associated with your name. Just hover and click Open

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Body Fat Challenge Participants

Tips and resources

  1. MyFitnessPal: Food tracking is essential to start. It takes 2-3 days to get the hang of it. First week is about learning and habit forming, and getting through initial cravings. Next weeks are about dialing in. Becomes much easier and start to see change almost immediately.

    1. Upgrade to premium. Under Plans, sign up for the Intro to Macro Tracking.
    2. Add your meals daily.
    3. Also add your exercise with calories – that will update your daily caloric tracking and ultimately will be how you determine if you’re operating at a caloric deficit or not.

    Alternative is Carbon.

  2. Carbs. If you’re looking to lose weight, start by keeping your carb intake to 45–50% of your calories. If you’re exercising vigorously for more than 1 hour per day or training for an endurance event like a marathon, you may do better in the 55–65% range.

  3. Protein protein protein. Getting to protein amounts without blowing throw fat requires creativity (and a lot of Greek yogurt) but it’s the key to cutting and not losing bunch of muscle.

  4. Endurance training? Need to adjust. Roughly 55% carbs / 25% fat / 20% protein. Hard to hit the carbs. But makes a huge difference on the high mileage weeks (50-60).

    Example of a marathoner

    Example of a marathoner

  5. Follow a consistent workout schedule:

    1. Monday: upper + core
    2. Tuesday: lower
    3. Wednesday: light cardio + yoga
    4. Thursday: upper + light cardio
    5. Friday: low impact cardio or lower body (Pilates)
    6. Saturday: big cardio day (long run)
    7. Sunday: rest and stretch.

    For a more detailed workout plan and tracker, check out:

    Huberman Functional Fitness Workout Template

    As of March 12, 2024, there are also 80+ workout tracker templates to choose from in the Notion template library.