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I thought it was time to use several measurements to track my progress. my scale provides readings for body fat percentage, water percentage and muscle percentage.
These are my measurements as of a few minutes ago:
Body Fat: 30.0%
Water percentage: 52.6%
Muscle: 43.1%
I searched online to find out what these numbers mean. This is what I found:
Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32%+ 25%+
The good news is that I now fall within the acceptable range, but i'm apparently not very far from the obese reading which is rather terrifying given that I never thought myself as particularly overweight. This gives me a pretty start reality check regarding my body weight composition and is a good reminder that work on the scale should focus on the reduction of fat and the optimization of lean muscle, regardless of what the final weight is.
However, it does not mean I can not give myself a target. While a little arbitrary, I think my next goal (once I hit 137 lbs, which I expect will be rather soon), should be to reach a body fat percentage of 18%.
This translates to current body fat: 140 lbs x 0.30 = 42 lbs of FAT!
If I aim to have a body fat percentage of 18%, I should then consider:
140 lbs - 42 lbs = 98 lbs of lean mass.
therefore, to add 18% fat back in:
98 lbs x 1.18 = 115.5 lbs
With 115.5 lbs as my final weight goal, this means I still need to lose 24.5 lbs. Wowzers! Good think I'm in it for the long haul and am content achieving smaller goals on the road the achieving bigger and better things. So! What is my next immediate goal? 137 lbs. After that, we'll see.
With this in mind, I will dedicate tonight's workout to weight light and other muscle-sculpting exercises -- let's see if I can turn these numbers around!
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1345 千卡
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脂肪: 78.75克 | 蛋白质: 84.62克 | 碳水物: 59.39克.
早餐: onion powder, garlic powder, thyme, Coffee, Milk (1% Lowfat with Added Vitamin A), Mozzarella Cheese (Whole Milk), chives, salt, Extra Virgin Olive Oil, Cottage Cheese (Lowfat 1% Milkfat), Egg. 午餐: chicken greek salad. 晚餐: caesar dressing, mixed greens, feta cheese, broccoli, red wine, Red Onions, pork. 小食/其他: milk, coffee, cheddar cheese, red grapes, kiwi, strawberry. 更多的......
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1865 千卡
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运动:
健美操（轻型的，例如居家运动） - 10 分钟, 步行（中等的） - 5公里/小时 - 25 分钟, 站立 - 1 小时, 案头工作（例如办公室的工作，坐着） - 5 小时, 休息 - 9 小时 和 25 分钟, 睡眠 - 8 小时. 更多的......
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