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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today we’re going to do one of those popular
by demand videos. People requesting “Jeff, you have to talk
about DK Metcalf”. You might be thinking to yourself “I don’t
know how DK Metcalf is”. If you haven’t already heard, this is DK
Metcalf. A receiver out of Ol’ Miss who just participated
in NFL Combines and did some pretty impressive things. His statistics were pretty much off the charts
and everyone is talking about him. It’s not the fact that he’s obviously
jacked, he’s a receiver, he’s a big guy. He’s 6’3”, 228lbs, 34-7/8” length
arms. That’s a foot longer than my arms. He’s got hands that can catch pretty much
any football. No problem. But what we’re focusing on, what everybody
is focusing on, and the subject of this video is that his bodyfat percentage was reported
at 1.6%. Now, you’re probably saying “Is that even
possible?” Hopefully you’re saying “Is that even
good? Is that even healthy for an athlete?” I wanted to delve into that because the one
thing we do know right off the bat is, this is probably not accurate. There are a few reasons why I believe that
to be the case. The first one is sort of an observation because
this is someone else who was reported to be just under 2% body fat for a competition. This is the late Andres Moser. Catch the word ‘late’ because he’s not
here anymore. It’s not necessarily a good thing to be
this shredded. We’ll get to that in a second, but this,
you could probably agree, looks a little bit different than what Metcalf looked like. There are a lot more striations in here, there’s
a lot more muscle definition going on here, there’s a lot more unhealthy look to this
body than what you saw on DK. Muscular? Yes, but this is a lot more extreme. This was reported to be 2% bodyfat. I would much more likely agree with this than
I would with DK. Now, there are a couple of other things that
are more important. This is where we talk about the data collection
side of it. What’s going on at the combines? There are two methods of collection for the
bodyfat percentages. One is utilizing the Bod Pod, which has been
going on for over 12 years, I believe. 13 years. Then we have the Dexa Scan. The Dexa Scan is something that’s been included
into the testing process, just of late. Actually, this year was the first year that
they included it. It was introduced this year. So, what’s the main difference? First of all, with the Bod Pod, it’s a volume
metric measurement. It’s relying on the displacement of air
inside the Bod Pod when the athlete is outside of it, and then when they step inside of it. It’s very similar to how they used to measure
bodyfat by water displacement, with underwater testing. So, it’s a volume measurement and there’s
a margin of error to this of up to 2.5%-5%. Not off on the number, but literally bodyfat
percentage points, up to 2.5%-5%. Which means even something that’s registering
at 2% could come in as high as 7% off a Bod Pod measurement. So that’s a problem. Some research even suggests this margin is
even greater than that. The reason why is because this assessment
is based off calculations. We’re basically calculating, utilizing the
information of the displacement of the volume. So, it’s subject to some drastic error. The benefit here is that it’s pretty easy
to understand results. You get a little printout, there’s your
results, and a lot of the scouts prefer the easy to report method. A lot of the media outlets prefer the easy
to report method here. That’s where we’re probably getting this
information from because we know that the Dexa Scan, again, something new, is only privy
to the scouting departments of these teams that haven’t been publicly disclosed. Therefore, we can guess with confidence that
these results are not what we’re going off of. We’re really going off these. But even though we’re here, guys, though
the method is a lot more accurate, we’re using X-rays to pass through the body to come
up with the measurements, it’s still not perfect. It’s using actual measurements to gather
the data, which is better than using calculations, but there are still some limitations to even
these numbers here. And we know that the data output here is very,
very complicated. They use an outside, third party to present
these statistics to these scouting departments and they’re so long in detail I still don’t
think they’ve gone through and determined how they’re going to utilize this information. So once again, they relied on this. But I think the question is: is that healthy? Is it even good? Should we be happy that DK Metcalf is at 1.6%,
if it was even true? The answer is, no. Especially when it comes to the athletes. When it comes to the guys that watch this
channel, I hope. That is, there’s a sliding scale here. If we were to look at a rough estimate of
bodyfat percentage on the bottom from 0% all the way up to 45%, and then we looked at the
injury risk – injury risk meaning any of the dangers that come along with having an
extremely low level of bodyfat percentage, which I’ll cover here in a second. You’re going to see a dramatic shift that
when you’re at these super low levels, in the 0%-5% range, you have an incredibly high
risk of injury. It could be something extremely serious, like
fatality, or it could be something more along the lines of career threatening, just in terms
of your ability to stay healthy. Because your joints are severely under lubricated. Let’s look at some of those things. We’re talking about what some of these concerns
are. Temperature regulation. Being tough to regulate your own temperature. I hope he doesn’t get drafted by Green Bay. That would be a bad place to try and play
football if you can’t regulate your own temperature. Vision. You could have vision problems. I talked about myself in the past where my
extreme avoidance of fat in my diet led me to have some photosensitivity. I couldn’t go out in the sunlight without
having to squint. That’s because we know that the reliance
on the photoreceptors of the eye require fat to operate at full function. Reduced immune system. That’s not a good thing for any athlete. Increased risk of injury. A lot of times, relating to joint dysfunction
because of the low levels of bodyfat. Fatigue. Brain fog. Nothing good about this, guys. Again, even if you’re not an athlete, but
you’re trying to compete in the sport of life, it’s never going to be good. A desk job. Anything where you’ve got to think. Thyroid dysfunction. All this stuff is bad. So, we don’t want to be that low. That sliding scale, we saw the sweet spot
would be more up in that 8%-12% bodyfat range. There are reasons we can aesthetically be
where we want to be, but performance-wise we wouldn’t be sacrificing where we want
to be. That’s going to change with age, and I’ll
cover this in a future video, where there’s a bit of a sliding scale there, too. And of course, men versus women. I’ll go into that in depth. But the fact is, that’s what we want to
do. So, what else should we focus on? Because the truth here is not just about the
bodyfat, but what about the numbers in general? Look back at his numbers. Again, I mentioned impressive statistics. A 40-yard dash of 4.33. That is going to be very difficult to cover. A bench-press of 27 reps of 225lbs. A vertical jump of 40.5″. Broad jump, 134”. The three-cone drill, 7, 3, 8. And then a 20-yard shuttle, which is the 5-10-5,
4.5 seconds. I want to underscore something very important
when it comes to these numbers because I feel like I’ve been harping on this a lot, as
of late. That is that numbers alone don’t tell you
anything. Numbers in isolation are never good. Being one-dimensional, which is something
I’ve talked about a lot, focusing on only strength in your workouts is an extremely
limited, improper way to focus on training. Especially if you want to be an athlete. You can’t talk about training like an athlete
if you’re solely focused on strength. Is strength an important component? It’s one of the most important, but in isolation
it could be pretty limiting. How do I know that? Well, we can look at bench-press alone; the
performance of the bench-press. Did you know, since 2012 the guys who logged
the four highest scores in the bench-press – with the highest being 46 reps or 44 reps
of 225lbs. Did you know that of the top four guys, only
one guy is still playing in the league? Of those top guys, two of them were out of
the league after just a single year or single season. It’s not enough. I’ve talked about it. You can be a big guy, a big meathead, big,
strong guy. But if you have no other skills, you’re
not going to be a great athlete. Same thing here. You could be as fast as this guy. 4.33– 40. But if you have no route running abilities
how are you going to separate from the defenders? It’s a problem. You have to have agility. Maybe your three-cone drill is great. You’ve got some agility, but you have no
speed. That’s a problem. Maybe your vertical jump is incredible. 40.5”, great. Off the charts. But you have no strength. So, when you’re up against other guys in
a physical situation trying to compete to get up for that ball, you’re going to get
squashed. Not good. So, any number in isolation is no good. But I will say this, predicated on these numbers
here, things look pretty good for DK Metcalf. Why? He’s got some good company here. Julio Jones, one of the top receivers in the
entire league. He’s got him outweighed by 8lbs, he’s
a little bit taller than him, 10 more reps on the bench-press, faster on the 40, and
higher vertical. If he stays healthy, if he’s not actually
a true 1.6% bodyfat he’s got a higher chance of staying healthy and staying on the field,
and he could do some amazing things. One last thing, guys. We get the chance to play General Manager
here. You and me. I want to ask you, based on numbers – because
there’s another caution to numbers here – you’ve got to be careful with numbers. I want to ask if you would draft this guy
right here. This athlete. Would you draft a guy who ran a 40-yard dash
in 5.3? Not 4.33, 5.3. One second slower. How about a guy who couldn’t get a single
rep of bench-press of 225lbs? Number three: 24.5” vertical. Almost 15” less than DK. A broad jump of 99”, not 134”. God, this isn’t looking so good so far. 3-cone drills, actually not so bad. 7.2 in the 5-10-5. That’s pretty decent. 4.38. Would you draft this guy? Most of you out there would say ‘no’,
but you probably know where I’m going with this. I would. I would draft him. He’s a pretty good player and sometimes
you have to consider the intangibles, guys. It’s not always just about the numbers. It’s about the makeup. So, guys, I hope you’ve found this video
helpful. Remember, bodyfat alone – I’m a guy who
carries a low bodyfat percentage. I’m aware of that. But I’m even above 5%. I could never walk around at 2%, 3% bodyfat
and think that I was healthy, or call myself healthy. I think there’s an incredible importance
on staying at the right bodyfat levels and setting the right goals for yourself and realizing
that there’s more to it than that. Even all the numbers, at 1.6% should not be
all we’re focusing on. Guys, if you’ve found the video helpful
leave your comments and thumbs up below. Let me know what else you want me to cover
in future videos and I’ll do that for you. If you haven’t already done so, please subscribe
and click on your notifications so you never miss a video when it’s published. If you’re looking for programs that take
into consideration all the elements of training like an athlete, not just one of them, all
of them, realizing how important it is to integrate them all together; we do that for
you in a setp by step plan over at ATHLEANX.com. All right, guys. I’ll be back again soon. See you.

100 thoughts on “DK Metcalf 1.6% Body Fat – THE TRUTH!

  1. NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/DK-Metcalf-Body-Fat

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. I wonder how you know his arm length is a foot longer than yours Jeff. I can't find any depiction online of how the NFL measures arm length.

  3. I’m like 10% body fat and I’m happy with that. Like you need fat in your diet to survive and people who compete in bodybuilding shows that get very lean is very unhealthy. Remember fitness is about being healthy

  4. Joe Baker a Canadian researcher demonstrated that the NFL coaches get it wrong 69% of the time (selecting players who then do not play for that particular team ) This sounds bad but put in to context to Handball who have a good system for finding players 74% and Soccer which get it wrong over 90% of the time.

  5. Joe Baker a Canadian researcher demonstrated that the NFL coaches get it wrong 69% of the time (selecting players who then do not play for that particular team ) This sounds bad but put in to context to Handball who have a good system for finding players 74% and Soccer which get it wrong over 90% of the time.

  6. Joe Baker a Canadian researcher demonstrated that the NFL coaches get it wrong 69% of the time (selecting players who then do not play for that particular team ) This sounds bad but put in to context to Handball who have a good system for finding players 74% and Soccer which get it wrong over 90% of the time.

  7. Joe Baker a Canadian researcher demonstrated that the NFL coaches get it wrong 69% of the time (selecting players who then do not play for that particular team ) This sounds bad but put in to context to Handball who have a good system for finding players 74% and Soccer which get it wrong over 90% of the time.

  8. The note about vision suffering as a result of avoiding fat…. thank you! This is a problem I've had that has started to go away recently and it's starting to make MUCH more sense.

  9. Damn if he was 1.9% body fat he literally going to be walking around half dead. No way can the human body function with that much body fat

  10. should of pick a WR, not a QB if you're going to compare. The NFL draft is really unpredictable when it comes to who is going to be more successfully, back to the subject I think D.K. Metcalf will do fine in the NFL, the Seahawks are great in developing players

  11. Clearly he's not 1.6% body fat but the guy is jacked for his position and had an impressive show at the combine. Ok so you cant measure potential but you can measure baseline stats to see how an individual stacks up to their peers. I bet there's been more successful players with top combine stats then there has been of the Tom Brady bottom of the pick pool.

  12. BOD POD 2-5% margin of error??? Why even use this method? That’s horrendous. No hate on DK, any trained eye can see he’s probably 5%, which is the absolute lowest any athlete in an explosive sport should EVER maintain.

  13. Wow just wow man. Lots of hate and lemmings following along. No mention of sodium intake regarding striation? Awesome. Don't @ me because I don't talk to lemmings.

  14. I remember when everyone was ripping on McCaffery for only doing like 8 reps or something. It sure didn't matter out on the field.

  15. when I saw 0 Reps on the bench press, is it bad that I immediately went "Psh, Pussy." and also immediately knew it was Tom Brady? I have a feeling these 2 feelings are the same…..

  16. This was a really cool video. My jaw dropped when I saw his numbers side-by-side with Julio Jones. Obviously there's a lot more to being a good receiver than getting great numbers. I'm sure Wes Welker didn't log numbers anywhere close to that, and he's been wildly successful at the slot position. But yeah… I enjoyed how you tied everything together, talking about being a well-rounded athlete in this video. I would honestly tune in regularly if you ever started a side-channel where you just analyzed different athletes.

  17. Yea but Jeff. Tom is a Qb. Any skill position player with those numbers wouldn’t have even made it to college ball

  18. Like it or not I'd only draft a pocket passer like Brady or Marino if i had at least an above average o line. Slow qbs are useless without a solid line.

  19. Not a fair comparison, QB’s don’t need to be too athletic. Big Ben’s fat ass ain’t speedy either.

  20. Dude is more like 11%.. no lower than 9% …..at the end of the day when its all said and done…he sucked at the combine in the events that really mattered….like AGILITY! O_o He ran a 4.33 40 in a straight line…and yeah he banged out on the bench press, but the dude went super late in the draft….almost 3rd round because once again when it came to the route running-agility events at the combine he SUCKED!! and the scouts really took notice of that: Look at this article that called it before he was even drafted: https://bleacherreport.com/articles/2832576-all-sizzle-no-steak-dk-metcalf-is-a-1st-round-flop-waiting-to-happen

  21. bodpod is bit of a joke in academic/research setting, underwater weighting and dexa being the most accurate, still ranging usually 3% margin of error. 1.6%, lol forget it, thats death.

  22. I knew without any doubt that he wasn't that low in bf.. lol
    I just came to see this content, solid content

  23. The 3 cone drill shows a big reason why Tom is so good. He has very quick fit and lateral quickness, if you watch him manipulate the pocket you would already see that without the numbers.

  24. D.K. Metcalf = WR & Tom BRADY = QB. D.K. has the attributes to play multiple positions in the NFL but Tom Brady can only play 1. D.K. is a SPECIAL ATHLETE, Tom is just a good QB.

  25. If the “would you draft” question said the position than that would determine if I would draft them. Yes numbers do matter when it comes to certain postions

  26. Yeah I would draft that one guy because he looks like a Tom Brady so my chances are high! Well looks like it is Tom Brady lol

  27. DK runs a 4.3 but his 3 cone and shuttle times were on par with Brady's…I wonder does he have weak hammies(as they are used in slowing down and cutting) that could lead to acl tear

  28. at some point, if your body fat percentage is very low, you are really unhealthy. I was a wrestler for years, they stopped us from dropping weight clsses based on our BMI numbers. You can look shredded all you want, but your body does need fat to some degree otherwise you are hurting your body.

  29. Hey Jeff. I think I have a good video idea for you. There is still a lot of confusion out there about caloric deficits and trying to lose fat. Is it not possible to be in a caloric surplus and still lose fat? If you are building muscle in a surplus you could be simultaneously losing fat, correct? Just because you are gaining weight doesn’t mean you aren’t losing fat.

  30. for those that went under 5 % you r words are like clear crystal ,but you have to put yourself in the shoes off those that didn t filled those shoes ,they will use you r advice as motivation to proof you wrong ,myself i 100% agree lower than 5% makes you look like you r in you r own class but is taxing to you r mind and body .

  31. 1.6% is impossible. He doesn’t even look like he’s in the single digits to be honest. I’d guess 10-12%

  32. There is no comparison. One is a WR the other one is a QB. In today's NFL QBs are more like coaches than the rest of the players. It is for me a dumb comparison.

  33. My body is stubbornly wanting to stay at 15% bf and resists everything i do to get to and stay at 10, 12 even 14 is hard to maintain.

  34. Lol dude I thought I was trippin when I seen the title I thought i knew shit about this world but it’s always somethin u never know lol but I knew dam well there’s no way he can be at no dam 1.6 people that compete go on stage between 3 and 4 percent and that’s even fkn ridiculous lol so 1.6 stop cappin

  35. I started working out at 4.5% body fat and after a month I'm down to 3.0%. I've been doing well and gaining muscle mass and staying in caloric surplus while doing one of your workout plans I purchased. Should I be worried at all? I weigh 160 lbs at 6'0 tall, I'm not incredibly skinny but pretty slim and I dont feel unhealthy.

  36. Even Olympian Bodybuilders to get to 5% they go to extremes with their diet that would not be possible for an NFL Wide Receiver or a College Athlete.

    Body Builders pose on stage and then go back stage and collapse into cramps and headaches and all kinds of period pains and they have to receive specialist care to recover properly.

    No way this guy is 1.6% body fat coming off of a College career.

    He's a little bellow 10%.

    Receivers like this guy never really do well. You need a real assymetrical ability that no players on the field can match – like Randy Moss or Wes Welker.

    This guy will just get pinned down all game by Linebackers who routinely put up better numbers than this guy and run just as fast nowadays.

  37. They play two completely different positions. This dude knows nothing about football. On paper you wouldn’t draft some of these linemen, but they’re great for their particular position.
    Poor choice of comparison bud.

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