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I weighed in today, although I promised to myself I am going to weigh in only once a week. My weight did not change, it is the same as yesterday (1093.8 lbs). I have checked my body fat percentage (with the same OMRON handheld body fat monitor, first thing in the morning, without eating or drinking as usual), 27.4% popped up on the monitor, which is a little bit less compared to the result of yesterday. My result is within the acceptable range for women, but my BMI shows that I am over weight (27.8). BMI does not bother me at all, I always have had high readings, even with much lower body fat percentage. I read that it is common for those who perform a lot of strength training, because they are very muscular. I do perform a lot of strength training 4 to 5 times per week years ago, and most of the time I use the RX weights, which are really heavy and I have a higher lean mass, because I am training a lot and training hard to fall into that camp. To be honest, I am always puzzled by measuring body fat percentage, I guess there is no perfect method for a 100% accuracy; autopsy would be only 100% accurate. Before, I tried to measure my body fat with calliper, but I could not get the measurements without help, so I gave up on this method.
Tomorrow I will get a body fat scale, although the scale and the handheld monitor use the same Bioelectrical Impedance measuring method. Body fat scale measure the lower half of the body and my Omron handheld body fat monitor measures the top half of the body. The margin of error could be between 1-4%, the results are affected by hydration, food intake and skin temperature. If the person dehydrated, the body fat percentage will read higher than it is. Maybe it would be a good idea to drink a glass of water before my readings. So I am thinking about to get readings from both devices, then to add up the two (maybe different) readings and divide their total with two, to get a closer body fat percentage number. Cannot wait to figure out if it will help or not to get a more accurate number.
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Yesterday I had a great, but quite heavy workout. We had to follow a changing rep scheme workout with reps of 21-15-9-15-21 and doing thrusters and sumo dead lift high pulls for time. For women the RX weight was 30kg, for men it was 45kg. I used the RX weight, and finished the whole thing in 21:18 mins. It was a real nightmare from the middle, it felt almost hopeless to get back to the high reps again. Some women did not finish the workout, they quit at the middle. After the main workout I stayed for some olympic weight lifting practise, I tried to improve my overhead squats and squat snatches, but I was really tired. I managed to go up to 40kg with the overhead squats, and to 35kg with the squat snatches. I need to pay more attention to my technique, still plenty of room to improve.
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193.8 lb
Lost so far: 8.2 lb.
Still to go: 14.8 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 07 February 2014:
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1941 kcal
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Fat: 66.60g | Prot: 150.90g | Carb: 169.96g.
Breakfast: Hazelnut, Light Peach Yogurt, Nescafe Nescafe Gold, Kruger Stevia Sweetener Tablet, Lidl half fat milk, Lidl half fat milk, Kruger Stevia Sweetener Tablet, Nescafe Nescafe Gold. Lunch: Bavarian Organic Smoked Cheese, Californian Almond, Navels Oranges, Linessa Magere Yoghurt Bosvruchten, Linessa Mozzarella Light, Lidl Pita Bread. Dinner: Greek Style Yogurt Raspberry taste, Cannelonni. Snacks/Other: Body & Fit Whey Perfection Protein Powder. more...
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steady weight
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 Comments
Measuring body fat is rather pointless because at the end of the day it's just a number and the readings you get are HIGHLY variable. If you're aiming to lose weight, focus on consistently being in a moderate calorie deficit and aim to lose on average 1-2 pounds per week. Yes, weigh ins will fluctuate depending on food intake and water retention so don't lose your mind if you're a pound or two heavier in the morning. Use the scale as a guide and aim to have your weekly average lower than your weekly average the past week. The mirror and the scale will give you a better idea of what's going on than a hand held body fat device. Hope this helps.
07 Feb 14 by member: obianachebe
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Yes, BMI should just be used as a guideline. People who have a lot of muscle (whether lifting or genetically inclined) tend to have higher BMI's which may show they are overweight even when they are not. So it's good to use many gauges of weight loss (scale, body measurements, how our clothes fit, etc.).
07 Feb 14 by member: Suzi161
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Thank you for your responses. Suzy, I strongly agree with you BMI does not work for everyone and it can provide discouraging readings. Obianachebe, apart from the fact there could be some error, when it comes to body fat measurements, I think it is really useful to monitor our body fat results from time to time. I work out a lot, and working hard to get stronger and to lose some fat (I am doing Crossfit with a lot of strength trainings). I could see from my body fat measurements and weigh in data that I gained about 25 lbs in a year time. For many months I was completely sure I gained 25 lbs of fat. It was really depressing, because sometimes I was eating bad, but I constantly worked out, and managed to get better with my workouts. A couple of days, I was analysing my weight and body fat measurements in the last 1.5 years, and I could figure out that, there is clearly 9.9 lbs gain, which is lean body mass gain, instead of pure fat and/or water weight. Considering these numbers, I understood that not all my effort are hopeless, and I changed my goals too. I do not intend to lose muscle, but I would like to decrease my body fat percentage to 22-23%. For this result I need to lose 15 lbs - fat - instead of 25 lbs. For a couple of months I really believed in that I need to lose 25 lbs. So you are right, because body fat percentage readings could be highly variable, but at the same time they are still useful to measure results on long term. Because people who lift weight and at the same time tend to lose fat (like myself), due to their increase of their lean body mass will hardly see any encouraging results only based on the scale. I just got to this conclusion from my experience.
07 Feb 14 by member: MimiMeirah
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