Body Composition Analysis. Comparison between today and 5 months ago.

Back in January, I had a body composition analysis done at the YMCA because they were on "sale" for $10.  They just offered the same special, so I did it again.  The results are below.

Lean Body Mass:  111.2 (water 81.9 plus dry lean mass 29.3) in January, 114.4 (84.6 water plus 29.8 dry lean mass) now.

Body Fat Mass:  122.3 in January, 56.7 now.

Skeletal Muscle Mass:  61.5 in January, 62.8 now.

Percentage Body Fat: 52.4 in January, 33.1 now.

Body Fat/LBM suggestion:  89.1 (suggested loss) in January, 22.5 (suggested loss) now.

BMR:  1459 kcal in January, 1491 kcal now.

So, if I maintain this muscle (which I should, since I'm going to continue exercising), maybe that means my "goal" weight is 148.6?  That seems high for my 5'3" self, but it's interesting.  Does anyone know how much fat I "need" to have?  Like what percentage?  I may have to do some research.  I absolutely would rather weigh more and be strong than weigh less and be weak, but I of course want the fat to go away (and the flappy skin, but that's another issue, lol).

I knew I'd have good fat loss, but I'm most excited about the fact that not only did I maintain my muscle mass, I actually increased it by 1.3 lbs!!!  The person who did the analysis was blown away, lol.  My legs went from having not enough muscle to being "normal." 

I can't express how awesome it is to have something other than the scale validate my hard work.  After the body comp analysis I drank some water and had a protein-based snack (no eating/drinking for 3 hours before the test) and then stayed at the Y for a "Bodyflow" class (yoga/pilates), which was awesome.  I feel lean, tall (for me), and strong tonight!

I'm also very happy to see that my low-calorie diet has not damaged my RMR.  I really think exercise is the key to a healthy metabolism.  I am forever grateful to Dr. C for telling me to take some classes.  It forced me out of my comfort zone and opened up an entire world of exercise options, many of which (though not all, haha) I have loved.  Pre-op, I was so self-conscious I'd never have gone to a group class.  When I finally did, I chose "dance aerobics" and was the youngest person in the room by a good 20 years, lol!  After that, I got over myself and started trying every class I could just to see what I liked. 

If you're worried about being the fat person in the room at an exercise class, I'm here to tell you to stop worrying.  If the class is worth attending, people will be so focused on themselves they won't notice you at all.  If you discover group exercise is for you, the only way to know which classes to attend is to try them out.  If you find an instructor you like, figure out which other classes that instructor teaches and go to them!

:)

You should email this to Gabriella and Dr. C and ask them for a new goal weight.  I think your progress is fantastic!!!  So awesome. 

I didn't listen to Dr. C (through no lack on his part in trying to convince me) about the exercise during weight loss.  I am sure that I lost quite a bit of muscle during the 6.5 months and I didn't really start exercising until about a year ego.  It has made so much difference in my strength and shape.  I am glad you went a different route.

My husband and I have been playing with numbers in Excel because we are cool like that.

According to my quick Google "research," a woman of my age who is fit might have 24%ish body fat.  An athlete might have 20%.  Less than 13% and your body can't function.

SO, if I maintain my current lean body mass of 114 and I have 31 lbs of fat, I'd be 145 with a body fat percentage of 21.4%.  According to BMI charts, this makes me overweight at 5'3".  If I hit my current "goal" weight and maintain my lean body mass, my fat percentage would be 12.3% and I'd be ill.

But wait, we are even more nerdy.  I searched the boards for average weight of skin removed from plastics (because I probably will eventually do it).  If I lose some of my lean body mass because of skin removal--let's say 10 lbs because I will have lost 120-ish lbs at least, then my lean body mass would be 104.  Even if I keep my fat lbs at 31, my total weight would be 135 with a 23% fat content.  If I want to maintain that lower, nearly athletic percentage, then I need to get my fat lbs down to 28 lbs, total weight 132 and my fat percentage would be 21.2%.

So I guess what I'm saying is that I am not sure 130 is attainable unless I am willing to give up muscle.  Which I am not.  I am more than happy to give up skin, but I'm not convinced I have 10 lbs of skin to be removed (not really).  I DO have fat to lose regardless--at least 22 lbs to get to 23.4% body fat, which would put me at 149.

I'm taking this info with me to my next appt to see what he says.  It's pretty fascinating.  And no matter what I must keep exercising to maintain the muscle and lose more fat.

It always boils down to "chop wood, carry water."

"But wait, we are even more nerdy."    I love this!!!!  (And good job!)

Sarah, what amazing progress! Good for you! I know you've been working hard on it.

You probably will end up with at least 10 pounds of loose skin. But all our loose skin can't  be removed with plastics. Because it's in places they don't touch as well as places they do. I just assume my "real" weight is 10 pounds lighter as it makes it easier than trying to do all those calculations.

I did my own calculations once. I decided, if I had the lean body mass I wanted and body fat was 15% which would be super awesome and only possible if my injury completely heals and I start training for at least half ironman races again, my handy-dandy Excel spreadsheet said my weight would be 130. Which is barely a normal BMI. And that's a super-low body fat percentage and serious muscles. The last time I had serious muscles I was only 125 and I'm not sure what my body fat % was. But I had hella loose skin and I didn't like that either. I'd rather have 5 pounds more of body fat and be in a bigger size in clothes and not have such wrinkly skin. Sometimes ya can't win!

Anyway, those are some fantastic results. You should be super proud!

Thanks, I am.  And thanks for kicking me in the pants to exercise as well. :)  Hard to believe I'm the same person who fretted about going to the old lady dance aerobics class less than 5 months ago!

There is 15% in essential fat that you need to have on your body. If you really want an accurate reading you should get a DXA scan like this http://washington-institute.com/body-composition/

I did one after seeing someone else comment about these. They are very accurate and will give you your muscle percentage down to each limb.

I'm 5'4" and ideal weight is not only about height but also about age.

There's one in Redwood City (not far from me), and a scan is only $85, so maybe when I *think* I'm at goal I'll invest in one.  The Y only charges me $10, and theirs actually tells me how much muscle I have in each limb and in my body (as opposed to my limbs) as well.  It's some machine you stand on with your feet in very specific spots and hold a handle thing with your thumbs in specific spots.  I asked my surgeon about it and he said they were fairly accurate, although the DXA is probably more accurate.

Thanks for the info--it prompted me to figure out if I even had access to a machine like that.  Apparently, for a fee, I do. :)

Fantastic results!!! The fact that your BMR went up a little is encouraging...how much do you exercise?

Congrats on the numbers!