Rckc's Journal, 26 October 2016

@Draglist I definitely did not think I had that much fat. People I've confided in think it is incorrect. After being almost 300 lbs for a long period I DO have loose skin. Could that be scanning as fat? Certainly not a "lean machine" but quite shocked at this. AND I feel so hungry now that I've started the resistance training 

What kind of body composition test was it? Was it a DEXA scan or a Hydrostatic weighing? 

DXA 

@Draglist I don't know. They didn't go thru the results with me, I'm just interpreting myself but it says "% fat 40". Maybe I will take to my Dr and see what she thinks... 

Yeah, that does seem odd. And that DEXA also allows for body fat distribution analysis, so you can figure out with precision how fat is distributed in various parts of your body so I'm really surprised that they didn't go over the results with you! They aren't cheap, and to leave you with so little detail....... 

According to my nutritionist, men should have 50% protien and women should have 40% protien a day. I've tried many diets before and none of them worked. I was restricted on what I could eat so therefore I was always hungry and craving what I couldn't have. That set me up for failure. My dr and nutritionist have helped me realize that it's not what you eat, it's how much you eat. It's okay to have that chocolate cake once in a while, or that glass of sweet tea once in a while. Don't make it a habit, don't have a cheat item every day, but yes, you can have your cake, just a small portion. In order to combat the hunger issue, they have me eating 3 small meals a day and 2 small snacks a day. If you have to skip a meal, which they don't recommend, make sure it is not breakfast or dinner. If you skip breakfast, that sets you up for being hungry all day long, even if you eat later on in the day, you'll still be hungry. Taking their advice has been real helpful and it's worked. I am no longer hungry all the time. in fact, I eat every 3 hours and I'm usually not hungry when I eat, but I know if I don't eat, I'll get incredibly hungry and overeat. I do eat items off my cheat list, small portions, but it's enough to get rid of the cravings and I make sure i'm still good on my calorie count for the day. Hope this helps. 

@a-boring-dad thank you. I'm really struggling with maybe switching up my WOE. It's hard for me to get enough protein and was thinking maybe protein drink would help. 40% protein was recommended by others also... 

not a problem. I've started eating cheese, go-gurts, quinoa, and beans to help me get the amount of protein I need. It's hard sometimes to meet that amount, but there are many ways to get protein without eating meat. Protein shakes are one of the ways. 

@Roobert Oh yes, there is a pic of scan results and it shows by different colors fat/bone/muscle, r arm/l arm/trunk etc....AND this is kinda weird but the darker the red the leaner it is. My chest area (boobs) are red indicating lean but I thought they are made up of fat? 

Lol! That IS odd! I also thought they were nearly 100% fat... It will be interesting to hear what your doctor says if you decide to discuss these finding with them. I also like boring_dad's suggestion regarding beans/quinoa/legumes, cheeses, yogurts for added protein. All natural and very healthy! Many protein shakes are great too! (And I know I sound like a broken record, lol!) but be careful of added and hidden sugars in those. 

Burn the Fat, Feed the Muscle is a book title by bodybuilder Tom Venuto. It is about changing the macros to increase protein, moderate carbs and lower fat. I am eating less calories and starting to get my energy from the carbs and minimal fat. You know I was LCHF for over two year, so I am a believer but now see I need to change to really get to 20% bodyfat or under. It means protein for muscle building, carbs for energy (instead of fat) and lowered fat so my body has to burn the fat stores once the glucose from carbs is depleted. 

@HCB thanks for the info. It is all so confusing to me. LC has served me well with large weight loss but thinking my goal needs to shift a bit. I DO love your posts and watching your progress! 

Rckc, stick with it, and it will reward you. It is all about the long haul. Staying on top of it helps. Just thinking about eating correctly, and keeping your mind on it, will help you over the long term. Good luck and keep at it. 

Evaluating where you are is always good, and planning for where you want to go is great too. Muscle work needs protein - I am looking at my intakes also. 

When I weighed 135 I was 35% body fat