To up his carbohydrate intake he ate plenty of raw vegetables and fruits. He dropped milk but continued to consume low fat cottage cheese. He continued to eat 9-18 egg whites a day. To reduce the fat in his diet he switched from red meat to fish and chicken and eliminated egg yolks. He lowered his fat intake and increased his carbohydrate consumption while keeping his protein intake moderately high. To accomplish his goal he refined his diet and training program.Īt the time of the first test Bill's diet was mainly milk, meat and cheese, i.e., high protein, high fat and low carbohydrate. Fat in excess of 3% is 'storage fat' and can be lost or replaced with muscle.īill's first weighing showed that his 204 lb. Exercise physiologists generally consider 3% to be the essential fat level. The fat that's necessary for good health is called 'essential fat'. The body must have fat to protect the internal organs and assist in the functioning of brain and nerve tissue. Some male athletes, however, have reduced their bodyfat to 3% or lower. At 9.8% Bill was already quite lean, by normal standards. For males over 20% is obese and under 10% is lean. Vicki Dillon, founder and president of Body Accounting, explained to Bill that 15% bodyfat is considered good. Underwater weighing (hydrostatic weighing) told Bill how much of his bodyweight was fat which could be replaced with muscle.īill's first underwater weighing on April 15, 1980j, showed his bodyfat was 9.8%. For every pound of muscle he gained he had to lose a pound of fat. In other words he had to put more muscle in his 198 lb. class he knew he would have to replace fat with muscle. To increase his total while staying in the 198 lb.

He was already at the top of his weight class. Bill told me the most important thing he did was to use body composition tests. When I learned Bill Ennis had reduced his bodyfat to 5.5% and increase his total from a respectable 1731 to a superb 1906, like you, I wanted to know how he did it. and increased his lean weight (muscle) from 184 to 193 lbs.

Staying within easy reach of the middle-heavyweight class limit of 204, Bill lowered his bodyfat percentage from 9.8 to 5.5. He put 175 pounds on his total by losing 9 pounds of fat and gaining 9 pounds of muscle. He'll tell you he 'put 10 pounds in a 5 pound bag.' That's his way of explaining that he increased his body density. Ask Bill Ennis how he has moved up so many notches in the 198 lb.

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