Every week I get weighed in and now that we have the beautiful new InBody230, my weigh-ins are accompanied with a detailed analysis of my body. At first, back when we were deciding on whether to buy this particular machine or not, I thought all the details of the print out were rather unnecessary, not needed. But now, having had a couple of weekly print outs and being able to get a detailed read out of what's going on with my body, it's so very cool and I feel so very spoiled... please don't stop InBody230. I do love you so much!!!
And the results of this week's weigh-in in comparison to last week's were as follows:
MUSCLE:
Last week the results stated I had average strength with my core being above average.
This week my core ranked above average but so did my upper body.
My muscle weight went up 0.4kg which isn't much but I'll definitely take any gain in muscle.
FAT:
Last week only my upper body ranked as below average for the amount of fat present on it.
This week both my upper and lower body scored a below average ranking.
My body fat percentage went down 1.3% in just the past week and Snickers was super impressed.
FITNESS SCORE:
Last week I scored a 4 but this week it was an impressive 3.
My overall fitness score increased by a point, going from 84 to 85 and thus widening the gap between me in 2nd place and the 3rd place holder in our club (at 83).
My goal is to score a 92 on the overall fitness ranking. WOW has a 90 and is in first place so I'd love to beat him but it'd also mean my fitness would be in the exceptional category. I'm down with exceptional because God knows I've never ever been anything about being average.
So what did I do so drastically different this week to have managed to score such a change in my body? I only did one main thing -- I pre-planned what I was going to eat the night before by filling in my diary on my phone application (MyFitnessPal). By doing so, I was able to manipulate my food choices so that they'd hit my target macro nutrients of 50-35-15. If you've never really heard of macro nutrients or what 50-34-15 means, well, macro nutrients are your three main necessities -- carbohydrates, protein and fat. My 50-35-15 means 50% of my calorie intake comes from carbohydrates, 35% comes from protein and 15% comes from fat. I've figured it out that my body's TDEE is 1608 calories but with all the training and coaching I do, I burn about 2100-2200 a day. So for me to eat 1608 calories, I eat 202 grams a day of carbs, 141 grams of protein, and 27 grams of fats (healthy fats that is, nothing like sugary sweets).
I'm an endomorph so my body is relatively carb-sensitive to a certain degree. I need the carbs or I'll feel punch drunk but I have to be very picky with which starchy carbs I eat and I have to eat them at specific times -- first meal in the morning, post-training meal, and meal number 5 because that's right before our late night crowd comes. Tracking my foods and really closing in on my macro nutrients has proven golden, the results speak for themselves.
For the average person looking to lose weight I still remain true to portion controlling and eating smaller more frequent meals. The most common problem I find among those I train is that they skip breakfast and a post-training meal/snack. Breakfast is the most important meal of the day, I can't seem to stress it enough. As for the more frequent meals, eating every 2.5 to 3 hours is the aim because of the rate at which your body digests food. By eating every 2.5 to 3 hours, your body is never really full but it's never really hungry either. I still eat 5-6 meals a day but now they're very specifically calculated meals because I am by far not a beginner anymore. On my InBody230 read out, it states I am right on target with my muscle and body fat and that I have 0% to gain or lose accordingly and that's all good but I want better, I want the best -- the best ME.
No comments:
Post a Comment