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Morning weigh in of 216.0 after an 1100 calorie day but no workout. I'm finding that the compressed feeding schedule keeps me super full. Rob Weiss kindly did some research on my question of variability of fat percentage readings on my Tanita scale and provided this information: "[for measuring fat] Early morning is not recommended because the body is often dehydrated after a night's sleep. Once you have established your baseline, monitor body fat about twice a month. Checking body fat more frequently is not beneficial as changes occur slowly over time." Based on this, I will use evening weigh ins to track fat percentage and will monitor weight separately (discounting the fat percentage numbers generated in the morning). Thanks, Rob! Here are readings from last night (truer fat vs. muscle readings) and this morning (updated weight):
12/19/13 Tanita scores (after dinner)
Weight - 218.8
Total body fat pct - 17.0
Total body water pct - 59.5
Visceral fat rating - 10
Muscle mass lbs. - 172.8
Physique rating - 6
Bone mass lbs. - 8.8
Daily Calorie Intake - 4277
Metabolic age - 25
12/20/13 Tanita scores (waking)
Weight - 216.0
Total body fat pct - 19.1
Total body water pct - 56.6
Visceral fat rating - 10
Muscle mass lbs. - 166.2
Physique rating - 6
Bone mass lbs. - 8.6
Daily Calorie Intake - 4116
Metabolic age - 32
So, keeping the 216 weight and the 17 pct body fat is 36.72 lbs. of fat. Thanks to Keld we know that the formula for establishing the body's capacity for metabolizing fat into energy is approximately 30 calories per pound of fat. So 30 x 36.72 equals 1101.6. So a calorie deficit of more than 1101 will surpass the body's ability to metabolize fat into energy and will begin to use muscle instead (not good). Based on my current average calorie use of 2603 per day, this means my minimum calories eaten (on average) needs to be 1501. I'm right on track I think... Head hurt yet? LOL. Have a great weekend! Bill
View Diet Calendar, 20 December 2013:
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631 kcal
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Fat: 11.01g | Prot: 40.69g | Carbs: 99.15g.
Breakfast: Jimmy Dean D-Lights Canadian Bacon Honey Wheat Muffin. Lunch: Bananas. Dinner: Cucumber (with Peel), Tomatoes. Snacks/Other: Pure Protein Chewy Chocolate Chip High Protein Bar (Small). more...
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2858 kcal
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Exercise:
Walking (moderate) - 3/mph - 25 minutes, Walking (brisk) - 4/mph - 55 minutes, Sleeping - 5 hours and 45 minutes, Resting - 16 hours and 55 minutes. more...
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 Comments
Wow! that was some quick math!So best to keep both sets of data! are you keeping a spreadsheet? this will be exciting to look back at when you reach your goals and go into maintenance mode. Good job! I see your metabolism is working well! now.... to get mine going at the same rate... i see that you eat high protein, low carb?
20 Dec 13 by member: Jenfar
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Hey, Bill, your numbers are absolutely GREAT! I hope for the day that I have numbers like that. WTG, sir!!! Hey, where did you calculate the 2603 number from? Is that from IIFIYM or something? That's quite a variance from the 4116 and 4277 numbers coming from the scale... That's the one part I'm still struggling with a bit... What's my **actual** calorie need. There are so many calculators, and so much variance, I've always had difficulty plucking that number from somewhere. With my own calculations (based on how much weight I'm losing vs. how many calories I'm eating, and all the other statistics I'm keeping), mine right now seems to be 2978 on an average day, with an average of my workouts per week, etc. But those same formulas also show that I should finish up (at 175) at around 2300 calories a day for maintenance. That seems really, really low... Especially when I look at Keld's maintenance numbers. Anyway, your thoughts on that would be appreciated.
20 Dec 13 by member: Rob.c.weiss
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Ahhh, ok. I get it. Thanks!
20 Dec 13 by member: Rob.c.weiss
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have a great weekend Bill...:O)
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Draglist's Weight History
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