Body Composition: I lost 9 pounds! What happened?
July 7, 2013 § 2 Comments
When I started this experiment, I didn’t keep any records. I just changed a few things here and there as I went along. A little more sleep, a little exercise, a little better food, and a little more water were about the extent of it. I started consciously making these changes on June 14th, 2013. It was the same day I bought and read Getting Old Sucks! by Darin Steen.
On that day when I stepped on the scale it read 255 pounds which, according to Body Mass Index (BMI) Calculators and Hight/Weight Charts, makes me obese. Those resources say I should weigh 150-185 pounds.
I stepped on the scale. The display read 246.8 pounds. My first thought was, “Hooray! I lost 8 pounds!”
Then I used an Accu-Measure Personal Body Fat Caliper to perform a single-site skin fold body fat test. It took some practice, but once I got a consistent measurement, I used the included chart and determined that my body-fat percentage was 22.4% or 55.3lbs. According to the chart 22.4% for a man my age is in the ideal range. Really?!? The other charts say I’m not just overweight, but obese!?
Now it’s time for a little math. With a scale weight of 246.8 pounds, multiplied by 22.4% equals 55.3 pounds of body fat. That leaves 191.5 pounds of lean body mass!
scale weight – body fat = lean body mass (246.8 – 55.3 = 191.5)
I felt betrayed but empowered! Has the medical community been lying to me? Have I been beating myself up over my weight, when the fact is, I will never fit onto their charts without loosing muscle? I don’t want to loose muscle! I want to gain muscle! I immediately thought, “What did I loose in the 20 days between June 14th and July 3rd? Was it fat or was it muscle?” I’m determined that I will never ask that question again. I will no longer use the scale as the only measure of my health.
So, here are my goals. Over the course of this 12 week program I will loose half of my body fat (27.5lbs) and gain 9 pounds of muscle. This would put me at a tidy 12% body fat.
228 lbs scale weight X 12% body fat = 27.5 body fat + 200.5 lean body mass = 228 lbs scale weight
Obese? I think not! Doable? In my mind, it’s already done!