Once one has understood the end point of one’s path, it is necessary to understand the starting point, from which to derive, on the one hand, the direction one should take and, on the other, how far the threshold is from the goal. In other words, it is necessary to analyse one’s current body composition in order to understand which direction the diet should take to bring it closer to the ideal previously identified. This analysis consists of four steps:

1. analysis of one’s own adipocyte set point;
2. body weight measurement (and possibly BMI calculation);
3. Calculation of the somatotype and identification of its location on the somatotype map;
4. measuring body composition with a bioimpedance meter.

To these measurements can be added the circumference of the body district in which most fat accumulates. Although with exceptions, this district is for men the abdomen (the tape measure should be placed at the level of the navel), while in women it is the buttocks area.

Adipocyte set point analysis

  As previously stated, the adipocyte set point is a function of the lifestyle one had as a child. This is particularly true with regard to diet and physical activity habits. Unfortunately, a true measurement and, consequently, a rigorous evaluation of this aspect is not possible, but by stopping to think about it for a few moments before going any further, one will at least get a rough idea of what one can aim for in terms of body composition and, above all, how long it will take to achieve it. Unfortunately, in fact, the ability to modify one’s body composition, once the adipocyte set point has been set as a child, translates into a true athletic talent and, therefore, one must also take this into account for a better psychological management of the partial results that one will periodically detect.

Body weight and BMI analysis

  The second step is to measure your body weight and calculate your body mass index. Remember that body weight should be measured on an empty stomach, with empty rectum and bladder. For the avoidance of doubt, let me make it clear that one must step on the scales without wearing any clothes or adornments of any kind. Once your body weight has been measured, you can proceed to calculate your body mass index. Here is the formula:

All that remains is to evaluate the result, comparing it with the data in the following table (Bellisle & Rolland-Cachera):

Severe thinness	Moderate thinness	Underweight	Normal weight	Overweight	Moderate obesity	Severe obesity
Less than 16	16 – 17	17 – 18,5	18,5 – 25	25 – 30	30 – 40	Greater than 40

I would also like to point out that the data obtained from this calculation are not always indicative for athletes. This calculation is especially suitable for beginners.

Calculation of the somatotype and its position on the somatotype map

  Once the initial   information on body weight (and BMI) has been obtained, one can proceed with more meaningful measurements, first and foremost that of somatotype. To do this, first of all the following data is taken:

1. subscapularis plica;
2. tricipital plica;
3. plica sopriliaca;
4. calf plica;
5. diameter of the humerus;
6. diameter of the femur;
7. arm circumference;
8. calf circumference.

Once obtained, we proceed with the calculation of each somatotypic component. We begin with endomorphy:

where SP is the sum of the subscapular, tricipital and suprailiac folds. One can therefore proceed with the calculation of mesomorphy:

where DG is the diameter of the elbow in centimetres, DF is the diameter of the femur in centimetres, CB is the brachial circumference in centimetres, PT is the tricipital plica, CP is the circumference of the calf in centimetres, PP is the calf plica and S is the stature in centimetres. As for ectomorphy, the reciprocal weight index (HWR) must be determined before calculating it:

where S is the stature in centimetres and BW is the body weight in kilograms. Finally, ectomorphism can be calculated:

• If HWR ≤ 38.25, then the ectomorphy value is 0.1.
• If 38.25 < HWR < 40.75, then:

• If, finally, HWR ≥ 40.75, then:

Once one’s somatotype has been calculated, one proceeds to identify it on the somatotype card. Here are the formulas for calculating x and y:

At this point, it will then be possible to compare the position of one’s somatotype with the position one should ideally have.

Bioimpedance analysis

  The last step in the preliminary analysis is the study of body composition with the bioimpedance meter.

Conclusions

  Knowing the position of one’s somatotype on the somatotype card, knowing what it should be and remembering that mesomorphy is indicative of muscle mass, while endomorphy is indicative of fat mass, it will be possible to understand how each component of body composition should change. For example, if one finds that one’s somatotype lies on the borderline between zone E and zone F, whereas it should be more oriented towards pure mesomorphy, then one will know that one must try to reduce fat mass and increase muscle mass. If, on the other hand, one finds one’s somatotype localised between zone A and zone F, and one would like it to be more towards ectomorphy (between zone A and zone B), then not only the fat mass could be excessive, but perhaps (depending on the precise location of the present somatotype and the ideal one) also the muscular mass. Thus, knowing also the percentage values of fat mass and muscle mass measured with the bioimpedance meter, one can get an idea of how they should change during the course. Taking the above examples, then, in the case of the athlete whose body composition is to be shifted towards mesomorphy, the percentage of fat mass should decrease, while that of muscle mass should increase; as for the athlete to be shifted towards ectomorphy, one should focus either on the reduction of fat mass alone or on the combined decrease of fat and muscle tissue. These findings are crowned by considerations of body weight. In more detail, the need for body recomposition (as in the case of the athlete in the first example, who is supposed to lose fat and increase muscle mass) implies that the weight should not change very significantly. In fact, the decrease in one component should be balanced by the increase in the other. If, on the other hand, such a necessity does not arise (as in the case of the athlete who is to lose both fat and muscle mass), the change in weight will also have to take a specific direction.