Gotta share with y'all my results from yesterday's Hydrostatic Body Fat testing. But first, some thoughts/results from the last couple months riding my new bicycle:
- Juuuust before my retirement date in December, I underwent surgery in November for an umbilical hernia, resulting in a couple months of being off work (not allowed to be among the inmates) eating lotsa comfort food, basic inactivity, looking soft, and feeling the gravity of my 255+ pounds.
- January of '11, I started riding the stationary bike for 30 minutes 5 days a week. Then for 4 months, I performed a "Push/Pull" dumbell routine four days a week in addition to the stationary bike.
I bought the bike with weight loss and fitness in mind weighing in at 250 pounds. My intent was to ride at least ten miles every other day. Soon I was taking the bike out on 20 mile rides, and itching to get my 'fix' in daily. Since May 20th I've ridden over 450 miles, done nothing to modify my diet (Subway sammichs, red wine, pizza or pasta, In & Out Burger "protien style", and potatos/French Fries whenever available), and yet I seem to have lost almost 20 pounds (weighing 232 the last few days).
So yesterday I gave up fifty bucks to get dunked and have my body fat measured. The results are interesting..... I got me LOTS-O-FAT! Allow me to share with you my initial stats: 229 pounds, 5' 2", 57 year old male. The results of my trying to blow out AS MUCH AIR AS POSSIBLE while I was under water getting weighed, best of three efforts:
Body Fat Percentage: 36.2%
(Weight of Body Fat: 82.9 lb's)
Lean Body Mass Percentage: 63.8%
(Weight of Lean Body Mass: 146.1 lb's)
According to my age group and percentage of fat, I have been placed in the 1% percentile with a rating of "Very Poor". Oddly, my resting metabolic rate of -1936- calories per day ("70% of daily energy expenditure") impressed the gentleman who conducted the test....., he said something about how that was pretty amazing for a guy my age who stands a mere 5' 2". Whatever, I'm hella fat.....
So fast forward to UPS dropping off a case of Medifast meal replacement this morning. I have yet to read the material, but it's said to be the nutritional equivilant of 2,000 vitamin rich calories, while actually being only 1,000 calories (wha the??). I'm supposed to eat the meal replacements every 3 hours, drink a gallon of water (based on my weight), and prepare one "Lean & Green" meal with real food daily.
Based on yesterday's results of measuring my body fat, if I want to lose fat at no expense of lean muscle mass , I should eat 2,200 calories a day AND additional colories based on the intensity (light, moderate, vigorous) and kind of exercise I am engaging in.
If I were to follow the Medifast plan as prescribed, I would lose LOTSA weight, some fat, and more importantly the resulting caloric deficet would burn off lotsa lean muscle mass as well..... and THAT'S counter-productive!
There ya have it.....
some of you may be interested in all of this, others will find it boring and simply wanna RIDE. But I wanna get fit, maintain muscle mass, lose fat, and someday look tough-n-fine in some bright colored jerseys, tight shorts (sans "rolls"), and complete a Century RIDE. Well, time to eat, drink more water, and get a little resistance training in. I tried a "high risk, high gain" 10 mile ride on an empty stomach first thing this morning..... wasn't bad, it's nice out that time of the day!
-= PAT =-