body fat measures

I calculated body fat according to instructions from this video:

https://www.youtube.com/watch?v=Cx7pHJomSTc

then I used this calculator:

https://www.thecalculator.co/health/Body-Fat-Percentage-3-Site-Skinfold-Test-1113.html

my measurements:

chest:  52.00
stomach:  55.00
thigh:  14.00

results:  35.5%
body fat mass:  117.3 pounds
lean body mass:  213.7 pounds

(In january 2020 I was 38.9% so accordingly, looks like I'm down three percent from that measurement.)


Please note the following body measurements:

Under the navy method, here's what I have: 

waist:  49.00 (at navel)
neck:  19.50
body fat: 35.00%

fat:  116 pounds
lean:  215 pounds

Note  This morning on the impedence scale I measured 43.00% body fat at 330 pounds. 

Final measurements of my body: 

lower waist: 49.50 inches
upper waist: 54.50
neck:  19.50 inches
biceps:  16.00 inches
chest: 54.50
thigh: 27.875
calf: 18.375

Basically, I've lost 1.5 inches rom my neck, 4.00 inches from my chest, and 2 inches or so from my upper waist--all since 07.09 -- so a mere 10 days ago.  I don't have data going back to march 2020 -- and so this will have to be a starting point. 


also

numbers 07092020

numbers/measurements
07092020
all in inches:

N: 20.875
B 17.250
C: 58.500
Upper Waist (over navel):  56.625
Lower Waist  50.500
Thigh: 25.500
calves 18.375

more numbers

more numbers

c:  56.5" (via myotape)
s:  55.5" (via myotape); and
t: 26.75 (via myotape)

Via fitbit's aria scale I sit at 347.8 (down about 15 pounds from my 361 absolute top weight recorded about two months ago).  I'm at 38.8% body fat. 

All that really happened is this blog is woefully out of date.  By march I went up to 361 and about 41% body fat.  I've come down 15 pounds and 2% body fat. 

But, I found reddit.  I really like it.  I feel very motivated.  And with covid I now have time that I never had before. 

numbers

some numbers:

current body fat three site caliper method (I drug out the caliper tonight).

It was:
c: 54
s; 55
t: 30

 = 38.88%

fitbit scale regisered me today at 37.6% and yesterday at 37.9%; so that's within one percentage point of one another.  Moreover, the height, neck, abs navy version came up with 41.9% -- a little higher than the others - but these are all so close it makes me believe my scale is pretty accurate, contrary to broad internet claims.

I also dug through the fitbit numbers over the last week.

I went from 349.1 to 343.5 pounds - a good loss of 5.5 pounds; but it turns out I lost 11.2 pounds of lean muscle and exchanged it for 5.6 pounds of fat gain.  wow!  How can that be?  So, now, though it's a small difference - my metabolism is slower rather than faster, as I have less muscle mass.  That seems impossible, although I think it's likely pretty accurate.

Incidentally, for those who say I should eat more protein here's the numbers.

date / g protein / % of diet protein
01.04 / 157 g protein / 25% of cals
01.03. / /174 g / 26%
01.02 / 204 g / 23%
01.01 / 188 g / 24%
12.31 / 207g / 24%
12.30 / 150 g / 25%
12.29 / 150g / 35%

average:  175g protein/day
average % = 24.7%

Some of my reading suggests 30% of diet protein; but 24.7% isn't that far off.

Moreover, suggestions for building muscle is 0.7g/pound of lean mass up to around 1g protein/lean pound = I have a lean mass of about 210 pounds or so ; so the protein range is 147g to 210g.  So, in other words, I'm right in the middle of that target.

Also, incidentally, according to my movements and expenditures in fitbit, I'm -1,200 to -1,500 calories per day on average going back four weeks (the math is a bit fuzzy, but that predicts a loss of 1,200 * 30 = 36,000 calories or 10 pounds; and 1,500 * 30 = 45,000 calories = 12.9 pounds.  Turns out I lost six pounds, not 10-13 - so it's off by about 50%.  [even worse I gained fat and lost muscle - the worst of all worlds].)  but the basic point is this:  I'm consuming about 2400 calories a day, and I burn about 4,200 calories a day (something like 3,400 calories plus about 800 calories with activity and exercise).

I suppose the answer is to add some more protein to the mix.  get it near 200-220 grams of protein per day.

I guess the other thing is I'm trying to improve my sleep pattern too.  Four the past four weeks this is teh data:
ending / score avg for week
01.05 / 80 (good)
12.29 / 72 (fair)
12.22 / 76 (fair)
12.15 / 68 (fair);
12.08 / 74 (fair)

So, maybe the answer is better sleep and slightly greater protein.

Having said all of this - I think the workouts can be harder and more regular, too.  I'm currently doing resistance training (with lighter weights, as the new heavier weights have yet to arrive) three days per week.

I thought I deleted this blog.  I guess I didn't.

I'm now 343 pounds - 34% body fat.  The struggle is real.  I've been doing some reading and started doing some weightlifting, in an effort to drive down the body fat, while retaining or even adding muscle.

The blog **is** depressing.  It shows how chronic this obesity disease has been -- and how it remains chronic.  The doc is insistent it's time for surgery.  When I got to be 49-50 years of age, all of a sudden I basically gained 50 pounds; and then another 50 pounds - maybe within 2-3 years.  It was pretty remarkable.

doc insists teh bariatric surgery option is great, and I would do well on it.  I still HATE it - even though I understand that's crazy to ignore a doc's advice.

more another day I suppose.  kids and wife are around and great, btw.  the kids are under 10; wife and I are married 10 years.  we've both gained weight, her maybe from 150 to 180; me from 220 to 340.

c

I think I'm ready to revive this.  I still struggle with the beast.  And, being married has made it worse rather than better.

My doc insists I must lose weight or the odds are I'll die young.  I now have two young children (that's the update, I guess).  I've been married almost 7 years.

I do think when you get married you become a composite of lifestyles.  She gets some of your lifestyle and I got some of hers.  I now sit at 311 pounds (although doc said it was 326.8 - but that appears to be in error).

My wife virtually forbid the exercise I used to do because it meant less attention for her and she felt like our relationship suffered.  She's also consistently said that I don't need to be that regimented about things, and "no one needs to work out that much."  Through the marriage I've conceded the point.  But, now I'm taking a stand and saying no.

She also fails to see any connection, whatsoever, to my weight gain and her cooking.  Just no connection.  Incidentally, she's gained weight through the marriage too.  WE're not nearly as active as we once were, as the kids keep us constantly on the go.

We do have a treadmill which I use regularly though.

Incidentally, recently I started to outgrow the suits I've worn over the past four years (oh, another correlation.  For the past four years I've had a greater >50 mile commute due to a transfer at the office).

more numbers to follow.  Just dipping my toe into this public/private forum.

update

Ugh.

calipers show body fat of 35.39% body fat. (37, 68.6, and 20).

weight is unchanged at 281 / 48.0.

Here are the measurements:

N: 17.3

B: 16.0

C: 50.5

US: 49.0

LS: 44.25

H: 46.00

T: 25.00

Calf: 17.25

Wr: 7.50

for: 13.0

But, I've been riding and running more (swimming is harder). In the meanwhile, i've completed 42 jury trials in the past four years. I'd like to do a tri later this year -- and I may just do it. I also ordered p90 tonight. we'll see how that goes.

also got a new personal best on my 10k row earlier this week. I'd like to continue attacking that distance and the 60 min beast of a row. I can tell me rowing (and running) is getting stronger.

that's it. . .

weigh in / measure_in / caliper_in -- good week I think

I've been eating more salad this week. I've remained with some lunchtime sandwiches.

I also learned since work is so demanding, I'm better off hitting it hard Mon-Tue-Wed, (with two a days) and one work out on Thursday and let Friday be a rest day. Saturday and Sunday can be longer workouts. however, this past saturday, I worked all day (doing research and preparing cases) and then ran to a music shot at night, with dinner beforehand. So, no workout on Saturday.

That said, I was able to drop about 6 pounds and the body fat percentages seem to drop as well. So, overall, I think that was a good week.

Data:

Weight: 279.8

Tanita BF: 44.0

Measurements:

N: 17.75"

B: 15.75"

C: 52.00"

US: 50.00"

LS: 46.00"

Thigh: 25.00"

Calf: 17.00"

Forearm: 12.5"

wrist: 7.125"

the calipers produced:

P: 49, 38, 29, 32, 34: I kept: 38, 32, 34

S: 67, 59, 64, 66, 64: I kept: 64, 66, 64

T: 20, 19, 18, 16, 20: I kept: 20, 19, 18

Result: 33.68% (last week, 34.99%).

So good diet and workout week.

Numbers

Here are the numbers:

weight: 284.4

Tanita BF: 42.5%

Caliper body fat (3 location): 34.99%

measurements:

neck: 18.00

Bicep: 15.25

chest: 53

upper stomach: 50.5

lower stomach: 45.5

Hips: 46

Thigh: 26

Calf: 17.5

Wrist: 7.5

Forearm: 13.1

here's the data from 05-17-08 (that is, about 19 months ago);

N: 17.25
B: 16.00
C: 48.00
US: 48.75
LS: 44.50
T: 24.50
H: 46.00
Wrist: 7.50
forearm: 12.75

So, my neck increased from 17.25 to 18; my chest increased nearly 3 inches, from 48 inches to 53 inches; and my stomach measurement went from 48.75 to 50.5 (nearly two inches more).

Then I found this from 2006 - smallest largest current back then --

current / largest / smallest

b: 14.5 / 17.0 / 13.3
t: 24.5 / 27.5 / 22.3
upw: 45.75 / 48.0 / 41.0
lw: 42.5 / 43.0 / 38.0
c: 47.0 / 53.0 / 43.3
n: 16.75 / 18.0 / 15.75

So, my neck is tied for largest ever, as is my chest measurement. My upper and lower waist measurement now have the largest numbers. my bicep and thighs are smaller than the prior largest numbers. I guess this means its official: I was "in-shape" before, now I'm back "outta shape."

Time to get to work.

7 years later. . .

This blog began in 2004. Then blogging was brand new. I suspect I weighed less than I do now. (I haven't been getting on scales recently, but since I had to buy some new (larger) clothes, I suspect I weigh more now than then.

It's still very frustrating. But, I still regularly exercise. Nonetheless, I'm probably about 100 pounds overweight. I still enjoy cycling (rode 8 miles yesterday), running (I ran two half marathons in 2010 with my wife (during the earlier blog she was my girlfriend). I continue to do rowing workouts (which I still love -- and I've logged a few million meters on the erg). And, fnally, I love swimming, although I only swim like 10 times a year these days.

This year -- like all the year's past -- I want to really lose weight. I'd like to get back to my wrestler mentality, really control what I eat, do 2 a day workouts and go after it. I'd also like to do about 5-6 triathlons. I think I may just commit to doing the triathlons whether I'm obese or not. They're good for me either way.

And, since being married, I've GAINED not LOST weight. My wife blames my eating habits. I blame her cooking :-). After all, the greatest thing that changed in my life, is someone else starting buying and preparing my food -- my exericse remained about the same. So, I may have to reassert some control in that area. (Which totally reminds me of wrestling, where my mother would try to cook dish A -- I would look at it, and take out a frozen dinner and eat it instead. When you had to be a certain weight on a certain day, it was simply easier to control your own intake rather than hope your preparer didn't get their recipe wrong).

I'd also like to post here -- once a month would be great. Once a week is probably too much. My trial calendar is bonkers -- I try about a case a month these days, for some really serious crime these days. So, my time crunch is significant.

kc.

ps - back later with my current numbers.

Amazing - 5 years ago

So, it's been 5 years since I started this blog. Going on 6.

I still regularly work-out. I'm still overweight. I think I'm healthy to some large degree.

I'm now happily married (but for only a few months!). My wife is active. Indeed, I rowed 10,000 meters tonight; and I rode 10 miles yesterday. My trial calendar has been incredibly heavy. Thus, I've not spent as much time working out. I've also eaten in ways that aren't the most healthy (that was generous!).

I still consider -- in the back of my mind --stomach bypass surgery. We'll see. Maybe I'll blog more. Maybe not. Time will tell.

k.

Why Mavic Bike Computers Suck

Short answer:  There is no documention online about how to reset their bike computer.  And, boy oh boy, does that piss me off.  

I spent about an hour and a half of my life searching in vain this evening.  Apparently Mavic puts its tech stuff behind some user name password thing.  Someone else (on some page I'm not going to look-up again) said it was similar to the avocet 15 or 20 or 25.  None of those did the trick.  

the stupid thing seems to reset just fine.  But, the moment, I spin the wheel or get on the trainer, it goes back to "SEl."  

Bullshit.  Nonsense.  Utter nonsense.  

I'll never buy another cheap Mavic crappy bike computer again.  Instead, I'll buy a avocet (like I had before), so i can reset it when I need to.  Now, I just have a useless lug on top of my stem. . . while I can just pay to have teh bikeshop redo it for me, when it next trips up. . . well, then, I'll need to pay them another $10 or $15 to redo it. . . in which case, I could have just bought a new one, and then reprogrammed it myself.  

Incidentally, I'm sure I threw away the manual because I was self-assured that no worldwide company would fail to have their manuals online in 2008.  Ahhh, actually, Mavic has those kinds of balls.  

Well, I have to go pick-up my mountain bike on wednesday anyway. . . I might as well bring my other bike in. . . 

kc

getting more resolute

I feel more resolute about committing to training now.  

I thought tonight that I'd like to commit to doing the Strawberry Fields Triathlon up in Ventura.  I need to put together my own plan and get some intensity going.  

K

Laughable - how little I post

it's laughable at how little I post these days.  

Life is hectic.  I have nearly two dozen jury trial stats.  But with every 'yin' comes a 'yang.'  In this case, I have more professional experience and satisfaction in my job than I have ever thought I would have.  Nonetheless, the job satisfaction has occurred at the expense of not only weight, but to a large degree also fitness.  

that said, I would say I regularly row 3-4 times per week, with rowing between 5,000 and 15,000 meters per session (a 15k row, for my money, is worth about a 10k run (6.2 miles)).  I also go to the gym a few times a month and grab a swim.  I've been lackadaisacal about doing mountain or road cycling, since it takes up the most time.  I did more of it in the summer, but less this fall.  

I still consider the idea of commuting by bike to work, but its awfully far (>20 miles one way).   

I thought I would be able to transition to a different county as a prosecutor this fall, but unfortunately they didn't pick me for second round interviews (boo hoo!).  Of course, I wondered whether my husky appearance effected the ultimate results (I suspect it didn't effect my results in hindsight, but initially I thought they have downgraded me because I was more husky than the others).  

I still dream of having 20 hours per week to train -- but one of the benefits of being older and wiser is knowing one's time limits and setting limits.  there's a trade-off between triathlon training and job satisfaction.  I don't think I'm rationalizing, but I simply can't (and won't try) to do everything.  I continue to have regular workouts.  My eating habits could be more healthy, although, in fairness, I eat a 10 pound bag of apples every week (it's eaten on teh morning ride into work, usually two of them) and I eat relatively healthy healthy choice meals during the evenings, or burritos from costco, lots of yogurt, the multi-fruit-veggie drink from costo and a healthy dose of bananas.  

I do have some frozen yogurt (those skinny cow ones are pretty good) with some regularity and hummus and bread, along with regular turkey sandwiches.  It's not that I'm the most unhealthy eater of all time, but, self-admittedly, I could improve my diet and, as importantly my caloric intake should be lower.  

I hope to do a few triathlons next year.  I'm going to have to get real with the schedule and try to set real limits and boundaries upon my demanding girlfriend too.  . . 

k

Scheduling challenge

In fact, the new challenge? to create a workable schedule that contains less rather than more miles and workouts. A functional schedule that truly accounts for my crazy work schedule. . . .

k

20 miles - cycling

I got a 20 mile ride in today which felt pretty good.

I began to think about trying for a triathlon in september -- perhaps one or two. That would give me about 60 days to train, +/- 15 days.

Indeed, I likened this to my first year of law school. That year I did no triathlons, because my newfound education required my focus. Similarly, my new career as a prosecutor, has requred my focus to the degree that I haven't had the focus, time, attention, or energy necessary to be an effective triathlete. Nor even a functional triathlete.

I still have a decent base of fitness -- as shown by today's ride -- at about 14.7 mph. Usually it's more like 12-13 mph -- but I attribute the bump up because not only did I have a flat ride, but also because I have done more rowing and, in particular, more MTB riding. That climbing develops power -- and I could feel the power today. That's good.

However, my lack of running and swimming presents problems.

My thought was to run morning workouts and evening workouts -- except when I'm in a trial.

Lack of Tracking - Profession v. Exercise

I continue to flounder. Sort of.

This week I had a particularly poor exercise regimen. I just wasn't quite up to it. I worked out, something like, Tuesday and Friday. I also played tennis on Saturday, but, as always, I'd hope of more. Hell, I'd _dreamed_ of more. But I just didn't have it.

I finished a jury trial on Tuesday -- Wednesday the jury returned (guilty, which is what I wanted :-)). However, in doing that trial, I had to sacrifice other things. Namely, lesser exercise. Trials just take a bunch out of me, and leave me exhausted at the end of the day (although, invigorated through the day).

Nonetheless, it could well be that I use work as an excuse for not doing what I want to do (and not being responsible to myself). My girlfriend tells me to be easy on myself -- easier said than done.
I consistently explain to her that the reason I have climbed this far up the mountain is _because_ I'm an over-achiever, not despite it :-).

I think I'm ready to get into a nutrition software site and start trackin some things that way. That could be quasi interesting. I'll go all out on that for a while and see where it goes.

Incidentally, my nutrition hasn't been great, but it hasn't been abysman either. Just thinking off the top of my head: I had a cobb salad friday evening for dinner, I had a club sandwich (with fries) for lunch that day. I had oatmeal and yogurt for breakfast and an apple. And I had some natural smoothie earlier today. So, the broad pieces seem to be there. . . but less than stellar exercise habits coupled with below average nutrition can make a mess over a 20 year period of sloth. . .

hmmm. . .

kc

More measurements

Though I'm sure self-retrospective thought is more appealing to an audience, rather than pure data, some of the blog's purpose is to record my own history. And, without data, self-reflection is difficult. Thus. . .

N: 17.25
B: 16.00
C: 48.00
US: 48.75
LS: 44.50
T: 24.50
H: 46.00
Wrist: 7.50
forearm: 12.75

body fat caliper data:

P: 25, 25, 21, 30, 20; kept: 25, 25, and 21
S: 63, 56, 54, 59, 62; kept: 56, 59, and 62
T: 16, 15, 12, 12, 12; kept: 15, 12, and 12.

Result: 28.31%

Incidentally, the test which measures using weight, waist size, forearm and wrist calculations came up with 38% (105 ponds of fat available for loss). Huh. I'm still in a better spirit than I thought I'd be. I **do** know my eating habits over the past few weeks (particularly last week) have been less than ideal. I need to work on that. I think I'd like to repurchase and reuse the fitday software. See, http://www.fitday.com/ (somehow I think it may have been nutrifit before. . . but. . . not sure).

time to go ride 15 miles and go do girlfriend duty.

kc

DATA: Measurements

Here are the measurements for the week:

P: 26, 19, 23, 26, and 25; remaining: 23, 26, and 25.
S: 61, 61, 60, 59, and 60; remaining: 61, 60, and 60.
T: 17, 20, 17, 17, and 18: remaining: 17, 17, and 18.

body measurements:

N: 17.00
B: 16.00
C: 48.00
US: 47.50
LS: 44.25
T: 25.25
H: 45.50
Wrist: 7.25
Forearm: 12.75

According to the caliper measurements, I have 29.89% body fat; according to dr. hamilton, i have a 29.13% body fat. either way, I need to lose about 60-100 pounds.

ROWING

On a brighter note, I had a really strong 6000 meter row last night. It turns out it was NOT a personal best, just a second personal best. My best time for a 6k was on 06.06.05 at 24:09.9; last night it was 25:30.3 -- the two times are a world apart.

Second -- I also learned that my rowin machine has 3104 kilometers on it (i bought it used with 199 kilometers on it). Therefore, I've rowed 2950 kilometers or 2.95 million meters. I purchased the rowing machine in march 2005. 38 months later I have 2.95 million meters, which is an average of ~18,000 meters per week rowed. (roughly 90 minutes of rowing exercise per week on average). Importantly, it's an all weather tool -- no matter whether it is hot, cold, or raining outside, i can always row. I spent $600 bucks on it (roughly) 3 years ago and I've consistently used it. I would highly recommend it.

Moreover, the concept2.com website is really excellent. It lets you look at other rowers' times and see where you measure up challenge wise.

Finally -- I did finally clean up the blog as best I could. I removed the dead links. I do hope to add more links. I suppose I'll need to look through the links I have and then go back and do some searches for some other cool stuff I find.

New data / weigh ins

measurements for the week:

body fat:

P: 22, 20, 20, 25, and 18; keepers: 22, 20, and 20.
S: 63, 61, 61, 60 and 60; keepers: 61, 61, and 60.
T: 15, 4, 3, 5, and 4; keepers: 4, 5, and 4.

BODY FAT: 25.84.

(Incidentally the test that measures body fat with a wrist and elbow circumference and some other body measurements comes out to 29.2%. . . basically, 26% vs. 29%. . . which is probably close enough for my purposes).

(But, these measurements are a bit skeptical; particularly the thigh ("T") measurement -- which just is either 17 or 5, because the caliper always slips.

Body measurements:

N: 17.50
B: 15.00
C: 49.50
UW: 49.00
LW: 44.50
T: 24.25
H: 45.75

* * *

there are always hiccups in measuring something -- that's just the scientific method. While I strive to take measuring error and subjective elements our of a scientific measure, I think i sometimes fail. This may have been one of those days.

Interestingly, the actual circumference numbers of my body measurements went up; while the body fat measurement using calipers went down. Nonetheless, there is an emotional component to always wanting to see increased and enhanced performance levels. I do know that so long as I keep measuring from week to week, the numbers will go down so long as I eat a bit better and exercise a bit more.

* * *

REST DAYS

It definitely worked out better this week for the rest days. I have decided to move my rest day from Mondays - this week it was a forced rest day on Wed (and thu) due to work demands (I was in the middle of a trial and ended up staying late and working on a brief.

ROWING

I had a nice row this evening after a movie. I decided to just go for 30 minutes and do the best I can. I created a new PBest in doing so. . . which is great. Thrilled to have that athletic feat now captured in my life.

BIT DOWN - MEASUREMENTS
I do admit I am a bit down over the measurements. I almost never look at my prior week(s) measurements until after I've measured for the current week. I figure if I do review -- I'll be too tempted (even if it is subconsciously) to measure lower numbers. Perhaps I was too aggressive with the measuring last week? I doubt it -- the error rate for measurin with a measurin tape is really ~0.25 inches.

Nonetheless, I **DO** notice that my shorts seems to be getting mroe and more loose :-).

c