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  1. #1
    Retired C.O. RandoneeRider's Avatar
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    Cycle Gurus know health, can ya answer me this (?)

    WHAT SHOULD MY "IDEAL" WEIGHT BE?

    57 year old 5' 2" guy, weighing 229 pounds.....
    - if -
    I know that my Weight of Body Fat is 82.89999 lb's
    (36.2% Body Fat Percentage)
    - and -
    I know my Lean Body Mass was 146.1 lb's
    (63.8% Lean Body Mass Percentage)

    I'm thinking that the above weights & measures would provide a better clue of what my weight should be if my BODY FAT PERCENTAGE were in the healthy 17% range. Certainly a guesstimation based on the above information would be better than old (or "updated") BMI tables.

    Can ANYBODY give me an idea of what weight a big boned, short fat white boy with large joints should weigh if I got down to a mere 17% body fat???

    I thought maybe I could figure it out, but there may be other factors of which I am unaware. Ferinstance, I doubt seriously I could maintain 146 lb's of lean body mass in my attempt to lose 80 to 100 pounds from the above mentioned 229 pounds.

  2. #2
    Senior Member McCallum's Avatar
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    Plus or minus 19% of you body fat; I am not attempting to be a smart a$$. You say you think 17% fat is good therefore you need to lost 36-17which equals 19% You could also (and will) build more lean mass so but I would guess that 19% is still a good round number (pardon the pun) to lose.

    Disclaimer: I AM NOT A DOC or A NURSE or ANYONE QUALIFIED TO GIVE WEIGHT LOSE ADVISE! I am simply a fellow traveler on the journey to a healthy lifestyle.

  3. #3
    Senior Member goldfinch's Avatar
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    Too hard. For example we don't know your bone density. You will also lose muscle as you lose weight. That will happen. But how much? Your build isn't standard. (If there is such a thing as standard.)

    I wonder if the best measure for you for health risk is waist to hip ratio. http://www.bmi-calculator.net/waist-...io-calculator/

  4. #4
    Senior Member nkfrench's Avatar
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    No good answer to your question.
    Based on your current lean mass, calculate your total weight with 25% body fat. That can be your first goal.
    When you get to that goal weight, remeasure and set new goals.

  5. #5
    Senior Member ecovelo's Avatar
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    ~ 176 lbs. If your lean body mass stays the same @ 146, then at 176 lbs, you would have 17% body fat. Will your lean body mass remain @ 146? ...not likely, as there are many variables.

    We lose muscle/lean body mass as we age - no matter what - even if we increase workouts, workout intensity, etc. We can still gain some muscle as we age, but there are limits. We also lose bone density, etc....

    If you diet more stringently than you train, or without training.... you will likely lose muscle as you lose lbs. If you train with more intensity (and fuel your training rather than "diet") - you can build muscle, which weighs more than fat - so your weight loss in lbs (especially initially) will be slower (fewer lbs lost per week, etc.) - but your fat loss will improve.

    One's diet - not counting calories necessarily, but how one fuels the body for each day's activities, can also heavily influence body composition. (I could go on for days about what those in the science community are learning about all the different types of fat, for example.... but it's too late....)

    IMHO, % body fat is much more indicative of one's health (and fitness obviously) than mere weight in lbs. The BMI scales - while appropriate for many - do not account for variances in actual body build. It's pretty clear that not all bodies of the same height, age and weight, have equal builds!

    I'm an Athena with an unusual amount of muscle mass. 25 yrs ago I tried very hard to get down to the weight the American Heart Assoc. stated I should weigh, for my age, height and sex. It wasn't until a few years later that I realized that if I weighed what the "charts" stated I should weigh, I would not be alive, because I would not have had enough body fat for proper brain function! (Talk about society perpetrating a particular "body image ideal" !!) Even though I am only 5'2, I will likely be an Athena until I am a frail old woman - as my body fat would need to drop to the teens for my weight to fall below 150. Not impossible... but since I am not a professional athlete who can train for a living - it's not realistic.

    About the age thing.... I fully expected to have less muscle mass in my 40's than I did in my 20's - but currently, this is not so. The only thing I think would account for this, is that I've been active all my life - and I've gained a lot (more) weight in the last decade. Carrying all that extra weight (35-70 lbs extra) is like lifting weights through all my activities! - not something I would advocate, to be sure - too many injuries and tough on my joints. But, I do realize I am very fortunate... and this muscle mass will be short lived. So I am even more dedicated to the training to regain fitness and lose fat, while my body can still carry me strong.

    I get my body fat tested every 1-2 yrs... and sometimes twice in one year - through both dunking and impedence methods.

    It's great that you asked the question.... you can get an idea of what your "ideal" or "natural" weight in lbs might be. Don't be surprised, however, if you find that changes some over time. Good luck!
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  6. #6
    Watching and waiting. jethro56's Avatar
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    My doctor was happy with my weight when I was 17# heavier than I am now. I want to lose another 8 lbs. I don't think you'll be able to judge this until you're close to "it" and "it" will depend on a lot of factors. Even pro athletes ideal % bodyfat varies quite a bit depending on the sport.

  7. #7
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    You actually won't lose the fat cells, they'll always be there. What happens is you empty the out where they will hang around as a repository for excess calories later. You will lose muscle weight as well, as you initiate your weight loss, because muscle is an active tissue and the body is very conservative in trying to preserve fat deposits for later need in case of famine.
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  8. #8
    Retired C.O. RandoneeRider's Avatar
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    OP here.....

    Well, at least the rest of y'all are as perplexed as I am about the weight I should shoot for. First I remember complaining about "getting fat", I was a 29 year old wind surfer, mountain biker, long distance walker, little stud...... now breaking 131 pounds. In high school as an almost Olympic Springboard Diver and former Judoka, I weighed 112 to 121 pounds. My body responded to resistance training like I was eating natural sterols and combined the perfect workout time with recovery time.... but I never lifted weights until I was 31.

    Current BMI charts suggest I should weigh 118 pounds, I was once told by my doctor that he wouldn't approve of my losing more weight (5 years ago) when I had dropped to 200 lb's, "... just shoot to keep it off" and I did for three years.

    I intuitively think that if I could manage to drop to 156 pounds (at my 5' 2"ness), though charts would still insist that I was overweight..... I might be at that 17%'ile fat. I have posted that my target is 136 pounds, and if I got there and ate very small frequent meals..... I might live beyond the years of my grandmother who died at 110.

    I remember 27 years ago when I was fresh out of the academy, a new & naive, Correctional Officer..... having just come off mountain biking, weight lifting, tofu shakes, rice cakes, fish, veggies, and brown rice... I weighed 160 pounds. A year later after working long shifts, overtime, and the first watch, I was getting soft & fat at 173 pounds. Another year later, after working the midnight shift ("first watch") and bringing dumbbells into my fish bowl of an office while watching the inmates sleep.... my arms grew to 21" round, shoulders became broader, muscle mass was like that of a steroid user (though I wasn't)..... heck, I couldn't even scratch my own ear. I was now breaking 200 pounds. Years later, holding steady at 255 lb's.

    Dammit, wish I could get a clear picture of what I should shoot for, because "hope & change" sure as heck ain't working for another who claimed transparancy.....
    Last edited by RandoneeRider; 08-04-11 at 09:25 AM.

  9. #9
    Senior Member ill.clyde's Avatar
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    I guess I view things a little differently.

    I do, for sure, have an overall goal weight I have in mind ... and I'd love to get to it.

    That said, that number is out there ... in the mean time, I have different goal weights in the interim. More manageable "loss" numbers, i.e., I'd like to lose X pounds by a specific date, or I'd like to weigh 250 by a date, etc.

    I kinda think you're overthinking it. And relying on "suggested" BMI on charts and things like that is a pretty imperfect science too.

    I look at it like this ... I know when I'm healthy. I can feel it and I can see it in the way my clothes fit, etc.

    It doesn't depend on a number.

    Now if that number goes down along the way while I'm becoming more healthy, so much the better.

  10. #10
    Retired C.O. RandoneeRider's Avatar
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    Yeppers.... I wanna be healthy.
    Presently at 57, my blood pressure is perfect, no (obvious) health issues, blood panel is cool across the board, I feel good, can walk at a spirited pace for miles, and somehow managed to log 724 miles on the new bicycle in a little over two months.

    In the meantime,
    undue pressure is being put on all my internal organs, my body is a sewage plant of poisons/toxins, and I'm in the lower 1 percentile (unhealthy/"poor") of folks with excessive body fat.

    My weight goal at this juncture is 176 pounds. In two months I plan to get my body fat weighed again, THIS after having now lost 6 pounds since logging 300 miles on the bike, walking 3 miles daily, training w/dumbbells, eating 6 times a day & drinking a gallon of water daily......and my last body fat weigh-in. The next two months will be a 1,000 calories-a-day diet and reasonable exercise. Then I get dunked again.

    In short, I hope to be "reborn" by eating more veggies, shedding lotsa gravity, and cleansing myself of fatty toxins. Anxious to see what my body fat will be at 176 lb's, but the process will slow as I shrink ever-closer to my realistic goal.... and THEN I can seek to attain the Golden Chalice & Fountain of Youth by getting closer to "healthy" body fat. After retirement, THIS is my new job..... then I'm gonna hafta figure out what I wanna be when I grow up.

  11. #11
    Senior Member ill.clyde's Avatar
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    So keep doing what your doing, don't overthink it, and keep riding

  12. #12
    The Fat Guy In The Back Tundra_Man's Avatar
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    BMI charts are terribly inaccurate for some people and I wish doctors and others would stop using them as a gold standard.

    Every year we get a letter from my son's school stating they have calculated the BMI of all the students, and they are sending out letters to all parents of students as notification when their child falls into an unhealthy weight range. According to their calculation, he is near the top of the overweight range.

    He plays sports, and without a shirt on is ripped to the gills. Appearance-wise, he's one of the smallest kids on his football team. Most people when they look at him would say if anything he should put on a few pounds. The BMI calculation doesn't take anything but height and weight into account. We grumble about the idiocy and throw the letter away.
    Last edited by Tundra_Man; 08-04-11 at 12:49 PM.
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  13. #13
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    Quote Originally Posted by RandoneeRider View Post
    WHAT SHOULD MY "IDEAL" WEIGHT BE?

    57 year old 5' 2" guy, weighing 229 pounds.....
    - if -
    I know that my Weight of Body Fat is 82.89999 lb's
    (36.2% Body Fat Percentage)
    - and -
    I know my Lean Body Mass was 146.1 lb's
    (63.8% Lean Body Mass Percentage)

    I'm thinking that the above weights & measures would provide a better clue of what my weight should be if my BODY FAT PERCENTAGE were in the healthy 17% range. Certainly a guesstimation based on the above information would be better than old (or "updated") BMI tables.

    Can ANYBODY give me an idea of what weight a big boned, short fat white boy with large joints should weigh if I got down to a mere 17% body fat???

    I thought maybe I could figure it out, but there may be other factors of which I am unaware. Ferinstance, I doubt seriously I could maintain 146 lb's of lean body mass in my attempt to lose 80 to 100 pounds from the above mentioned 229 pounds.
    The following is a rough way to determine; Lean body mass * (1 + desired body fat percentage) => 146.1 * 1.17 = 170.94

    You may (or may not loose lean body mass along with fat loss). In my case my lean body mass has only varied about 5 pounds during the course of loosing ~80 pounds. I suspect that has to do with the fact that I purposely kept my pace of loss to no more than 1-2 pounds per week.

  14. #14
    Senior Member goldfinch's Avatar
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    Yes, not restricting the calories too much helps preserve muscle mass. But with all the variables and the fact that the OP sits outside the norm makes it just too hard to predict where he will end up.

    Here is a discussion of an interesting a piece of research on exercise and fat vs. muscle loss: http://www.medscape.com/viewarticle/412534

  15. #15
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    I agree with ill.clyde. The ideal weight is one at which you feel comfortable, energetic, and able to do the things you want to do. A weight at which your body fat is not contributing to health problems (although a person at a healthy weight might still have genetic issues that are not weight-related). And most importantly, a weight you can sustain over the long run. It's easier to lose a bunch of weight than to maintain that loss long-term, and the most long-term sustainable healthy body size isn't the same for every person.

    You might be trying to draw a more direct correlation between obtimum body composition and longevity than actually exists -- so much is genetics, mental health/life satisfaction (people who live enormously long tend to be sociable and low-stress personality types who stay engaged in the world around them as they age) and just, frankly, random chance. If your numbers are good and your energy and fitness are high, I'd honestly focus on the quality of what you eat (fresh, tasty, unprocessed) and maintaining the amount of physical activity you do, rather than obsessing about some kind of theoretical optimum body statistic you want to meet. If you eat well and get a lot of exercise by doing things you enjoy, you WILL take off some excess weight. Also, focus on having fun and enjoying life! I bet your 110-year-old grandma never knew her bodyfat percentage.

  16. #16
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    Find your WHR. It should ideally be 0.9 or less. This measurement is more accurate. Excessive fat around your stomach is dangerous while big bone are not.
    Calculator here http://www.virtualmedicalcentre.com/...t-to-Hip-Ratio

  17. #17
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    Quote Originally Posted by RandoneeRider View Post
    Can ANYBODY give me an idea of what weight a big boned, short fat white boy with large joints should weigh if I got down to a mere 17% body fat???
    Appears that you already have a goal - 17% body fat. Ignore the weight if this is your goal and go for it.

    My weight objective is to have a sixpack regardless of what the scale says .

  18. #18
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    I don't know if this is the OP's issue, but this question may be less about a goal and more about a desire to simply know what is a "correct" weight.

    In my case, I was obese for my entire adult life (I currently weigh less than I did in the sixth grade) and had no idea what a "proper" size would be for me. In particular I was concerned about what size clothing I might end up in so that I would know when I might begin purchasing quality clothing again rather than the cheap stuff I've been using as my weight dropped...

    Doctor wasn't very helpful (use BMI) and my lack of experience made the issue a complete unknown...

    Lean body mass calculations (even if the LMI changes over time) are probably the best means to estimate what your final weight may end up being... Still didn't (and hasn't) helped me figure out what my final size may be...

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