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Happy Saturday, Best Buddies!
So, one of my main goals is to shed bodyfat. There are many charts out there that say a few different things for women my age, 61 years old in May. Seems like my goals are in the range. What do you think of this bodyfat chart from Mayo Clinic? Any comments?
Women:
20-40 yrs old: Underfat: under 21 percent, Healthy: 21-33 percent, Overweight: 33-39 percent, Obese: Over 39 percent
41-60 yrs old: Underfat: under 23 percent, Healthy: 23-35 percent, Overweight : 35-40 percent Obese: over 40 percent
61-79 yrs old: Underfat: under 24 percent, Healthy: 24-36 percent, Overweight: 36-42 percent, Obese: over 42 percent
Men:
20-40 yrs old: Underfat: under 8 percent, Healthy: 8-19 percent, Overweight: 19-25 percent, Obese: over 25 percent
41-60 yrs old: Underfat: under 11 percent, Healthy: 11-22 percent, Overweight: 22-27 percent, Obese: over 27 percent
61-79 yrs old: Underfat: under 13 percent, Healthy: 13-25 percent, Overweight: 25-30 percent, Obese: over 30 percent
CURRENT GOALS: March/April
* Idiot Box consistent weight of 166 by May 1
* Bodyfat at 27% by May 1
* Macros consistent: Average 65%-70% fat, 23%-25% protein and 9%(or less) carbs, with NET carbs always less than 20 grams daily
* Consume more fiber within the daily NET carbs macro
* Continue to lift heavier at gym – increase reps on heaviest weights
* Continue HIIT during cardio work
* Do the “crab” move by May 1 – I know what this means!
LONG RANGE GOALS: 2016
* Bodyfat at 25% or less
* Idiot Box at 158lbs or less (85lbs lost)
* Increased strength and flexibility
Words of the Week: “Put all excuses aside and remember this: YOU are capable.” ~ Zig Ziglar
I am dedicated, determined and diligent
Diet Calendar Entries for 05 March 2016:
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1276 kcal
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Fat: 98.31g | Prot: 81.40g | Carb: 27.59g.
Breakfast: Water, 365 Virgin Coconut Oil, Kerrygold Unsalted Pure Irish Butter, Now Foods MCT Oil, Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds). Lunch: Water, Julian Bakery Paleo Wrap, Trader Joe's Chunky Salsa, Calavo Avocado, Eggland's Best Large Grade A Eggs, PAM Original No-Stick Cooking Spray. Dinner: Water, Extra Virgin Olive Oil, Cooked Salmon, Kerrygold Pure Irish Butter, Cooked Cauliflower (Fat Not Added in Cooking), Cooked Garlic. Snacks/Other: Water, Driscoll's Blackberries, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Silk Pure Almond Milk - Unsweetened Vanilla. more...
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2315 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 2 hours. more...
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1 to 20 of 31
 Comments
I don't believe any of the numbers because there is no way to get truly accurate information on this but the way most people eat leads to obesity. Big companies are only out for profit and make it by feeding us sugary processed foods. I work at home so it's easier to do low carb but yesterday I went out and was so hungry. There are so few options (I don't eat meat). I ended up eating 4 garlic pickles and it filled me up. Even eating 3 items for a meal is a bare minimum of 600 calories (without a caloric drink). It's not easy to not get fat!
05 Mar 16 by member: FloridaAngel
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@Florida Angel - what do you mean about not believing the numbers? They are just suggested ranges...and I absolutely agree people eat in ways that create fat! Do you feel the numbers are unattainable? I am not being argumentative - I am curious about your thoughts. I am currently at 27.9% at age 60.
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Maybe I read it wrong. Thought those were the percentage of people in a certain category...what is it?
05 Mar 16 by member: FloridaAngel
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@ HCB, that's at great number 27.9% !!!
05 Mar 16 by member: Endofrope
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OH - @ Florida Angel - it is suggested BODYFAT ranges when you use a fat caliper and measure your own bodyfat. No wonder you did not believe it!
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I think those are good guidelines. It assumes that you should carry more fat as you get older. I haven't found anything that says that's the healthiest approach but I guess it's all relative anyway. Great job on getting your bodyfat down.
05 Mar 16 by member: CatHerder
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I don't like the numbers. I think the age range is far too broad, and their definition of "under fat" makes no sense. For instance, Men 41-60, underfat is less than 11%. I'm 48 at 10%, and am no "underfat", there's still some that be sliced away. Overall the numbers and ranges are overly general, the range of "Healthy" includes everything from Lean, through Healthy to Overweight. I much prefer the standard chart. A pdf copy of this can be found on the accufitness site. At your age 27.5-32% is an ideal range.
05 Mar 16 by member: mahjohn
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Thanks for the website - I agree, Mahjohn. My trainer has more complete stats with better breakdowns. I am currently in range - but will get lower over time.
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I agree Bill - I have plenty of fat left - I am going for 24-25% over the longer term.
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I agree with Mahjohn....generalizations of ideal BMI and fat % don't take into account enough factors to account for everyone, good enough for rough guidelines for the majority of the population, but not good enough for each of us to determine an ideal weight for our fitness, age or body type. You are on the right track to work with a qualified trainer to figure out what is optimal for you. For me it's all about power to weight, don't know yet where I'll end up, but for sure I'll know when I get there.
05 Mar 16 by member: Steven Lloyd
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I think they are interesting but I think it's important to remember body structure also. I am tall at 5'9" but very small boned so what might be okay for one person may not be for me.. I really have no idea what my body fat percentage is. I have one Dr who tells me not to lose any more wight and another who tells me to lose 10 more pounds.
05 Mar 16 by member: skwhite
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@skwhite, body fat% is the equalizer, it doesn't care about height or weight or skeletal size, it is only on the percentage of you that is fat. Losing 10lbs is irrelevant if you have not changed your body fat%.
05 Mar 16 by member: mahjohn
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05 Mar 16 by member: skwhite
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Yes - we are talking about bodyfat percentages - not be confused with BMI - which is where height and weight count. For example, I could weight 150 pounds and have 24% bodyfat yet still be considered obese/overweight on the BMI scale because I am only 5'1" tall.
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Very interesting!!!- Thanks for posting!!- also thanks for noting tgere,are people underweight ( that's one problem I have never had. ;)-lol)- But seriously that was extremley interesting post. :)
05 Mar 16 by member: Maine coon
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I feel like the ranges are pretty high. For example, I'm at about 32% body fat, and I don't think it's a healthy fat percentage, even though it is in the range for my age. Yours goals seem on point though! It really depends on how you look and feel, and what your dr says!
06 Mar 16 by member: Asarver
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Yes HCB, glad you clarified that...I'm also never have, nor ever will, fit the "healthy" generalized BMI range...too heavy for my height, with bigger frame and carrying muscle...my fat% on the other hand falls right in the middle of the generalized "healthy" range. Maybe someday I'll be an "unhealthy" 10% like Mahjohn...dare to dream...heavy sigh, but more likely not.
06 Mar 16 by member: Steven Lloyd
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When my doctor, in fact, two doctors told me I was obese, I had to laugh.
06 Mar 16 by member: warrenwinter
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At my physical last year, the nurse took my vitals and left. A Dr. came in with the same Nurse, looked at my numbers and said "at 5' 10" and 185lbs, you BMI is very high.... Can your shirt for me". I took my sweatshirt... her comment.."woah....umm, you're good..." :-)
06 Mar 16 by member: mahjohn
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Woah! you asked for comments, you got em'...such great support here : )
06 Mar 16 by member: FloridaAngel
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