Draglist's Journal, 20 Dec 13

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:
631 kcal Fat: 11.01g | Prot: 40.69g | Carbs: 99.15g.   Breakfast: Jimmy Dean D-Lights Canadian Bacon Honey Wheat Muffin. Lunch: Bananas. Dinner: Tomatoes, Cucumber (with Peel). Snacks/Other: Pure Protein Chewy Chocolate Chip High Protein Bar (Small). more...
2858 kcal 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...


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
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
Hi Jenfar. I do have a spreadsheet but have not entered anything yet. I agree that it will be fun to track over time! I try to keep the protein and fats up near my carb intake but I have not strictly followed a low carb diet. But I do lose more fat when I do! Rob, I'm getting my daily actual calorie burn numbers from FatSecret, and then adding my workouts (based on what the machines report) plus my pedometer readings (I wear it at all times except when working out). Right now, FatSecret is saying I'm burning about 2350 day to day (varies by the weight I'm listed at). I typically replace resting with 400-450 calories per workout and then an additional 50-250 calories of walking per my pedometer. I use the FatSecret monthly calendar view to report my average calories burned (today it's 2603, but it will change every day and may go up or down depending on exercise, amount of sleep, etc.) I then take my maximum calorie deficit (right now 1101 as discussed) and subtract that from the 2603 calories burned average.) the result (today 1502) is my calorie intake goal. I take that times the number of days in the month to plan my intake. If I go over, I reduce intake to get back within that average. Note that I have not begun to incorporate any of Keld's macro nutrient planning yet. What I've described is how I got to this point. It is only recently that my fat levels have been low enough to allow me to work in the fat metabolism conversion rate. Up until recently, I have been most successful at targeting a 1200-1300 calorie deficit per day. I just don't have enough to spare anymore to do that and that's a good thing!  
20 Dec 13 by member: Draglist
Ahhh, ok. I get it. Thanks! 
20 Dec 13 by member: Rob.c.weiss
have a great weekend Bill...:O) 
20 Dec 13 by member: BHA
You, too, BHA! Thanks for everything, Rob! 
20 Dec 13 by member: Draglist


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