Draglist's Journal, 03 Jan 14

No more weight loss tonight. In fact, went up a few lbs. I did a weight lifting workout and had a huge lunch. Also totaled 2200 calories for the day, but I weighed before dinner, where I ate most of that. Did a lot of protein, some carbs, some fats. What the heck. Let's see what happens overnight.

In other news, a TXSnowman forwarded me a great link that gives you a great estimate of what your ultimate weight should be (better than BMI).

http://www.builtlean.com/2010/05/04/ideal-body-weight-formula-how-to-calculate-your-ideal-weight/

Based on my Tanita numbers, my lean muscle mass plus bones is somewhere between 176.6 and 182.4 lbs. What TXSnowman shared was a fascinating discussion of the average body fat percentage of men and women. Taking those two numbers, if the 176.6 muscle mass/bones is correct, then my current (adjusted) goal of 195 lbs. would be 10 percent body fat. That's a super low number for my age (55) and right between the bodybuilder / serious athlete range. If the 182.4 number is right, then a 10 percent body fat number would ring me in at 200 lbs. flat.

Obviously, my secondary goal of 190 lbs. (after I had hit my initial 225 goal) was way too aggressive (and I was even thinking of trying to get to 180!) A weight of 190 lbs. for me would mean I would have to achieve somewhere between 4 and 7 percent body fat! Four percent is considered the minimally safe amount -- even lower than the most 'cut' bodybuilder! Interestingly, Tanita recommends 11 percent body fat as the minimum healthy body fat for most men of my age.

So, unless my Tanita is WAY off and my body fat is actually considerably higher than the 14.9 to 17.7 that it has reported during my pre-dinner weigh ins over the last week and a half, I'm much closer to my goal weight than I thought. It's not enough to alter my strategy, but it does mean I may get there sooner.

Lots of questions. And more than a few doubts. But, onward! Here are this evening's numbers:

1/03/14 Tanita Numbers (pre-dinner, but two hours after a late lunch):

Weight - 219.1 (up nearly three lbs. since this morning)
Total body fat pct - 17.5 (spiked up a pct since last night)
Total body water pct - 58.8
Visceral fat rating - 10
Muscle mass lbs. - 171.8
Physique rating - 6
Bone mass lbs. - 8.9
Daily Calorie Intake - 4304 (2418 BMR)
Metabolic age - 27

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2543 kcal

Fat: 75.10g | Prot: 205.43g | Carbs: 192.92g.   Breakfast: Stonyfield Farm Oikos Organic Plain Greek Yogurt, Six Star Pro Nutrition Whey Protein Plus Elite Series - Triple Chocolate, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Navitas Naturals Organic Raw Chia Seeds. Lunch: Lucerne Holiday eggnog, Giant Eagle Cherry Tomatoes, Dole Snap Peas, Celery, Carrots, Broccoli, Stonyfield Farm Oikos Organic Plain Greek Yogurt, Safeway SFWY PEANUT BUTTER CREAMY, Cucumber (with Peel). Dinner: Chicken Breast, Lettuce Salad with Assorted Vegetables, Chicken Breast, Braswell's Raspberry Vinaigrette Dressing. Snacks/Other: Goat Cheese, Stonyfield Farm Oikos Organic Plain Greek Yogurt, Shock Top Beer, Fiber One 90 Calorie Brownies - Chocolate Fudge, Weight Watchers Dark Chocolate Raspberry Mini Bars. more...

2531 kcal

Exercise: Housework - 17 minutes, Weight Training (moderate) - 10 minutes, Sleeping - 6 hours and 48 minutes, Resting - 16 hours and 45 minutes. more...