Hale
New member
Month summary report:
My scale provides fat/muscle/bone body composition numbers, a hydration number and a caloric maintenance number. It seems fat is 10% water and muscle about 75% water. Since the water is included in muscle and fat, adding the percentages of hydration, bone, muscle and fat gives a total of about 126%. Leaving out the water, the total is about 77%. The balance is organs, glands, blood, connective tissue, cartilage and presumably anything else not in the muscle, bone and fat. I expect the bone and ‘Other’ numbers to be pretty constant.
If I take my starting weight and multiply through by the percentages, I get:
Total: 100% - 112.3 Kg
Fat: 29.7% - 33.4 Kg
Bone: 11.3% - 12.7 Kg
Muscle: 36.2% - 40.7 Kg
Other: 23.8% - 25.6 Kg
If I take my ending weight and multiply by the percentages on the last date I get:
Total: 100% - 106.9 Kg Loss of 5.5 Kg
Fat: 27.7% - 29.6 Kg Loss of 3.8 Kg
Bone: 11.4% - 12.2 Kg Loss of 0.5 Kg
Muscle: 37.2% - 39.8 Kg Loss of 0.9 Kg
Other: 23.7% - 25.4 Kg Loss of 0.2 Kg
The change in bone mass is an error probably subsumed in the other 3 numbers and are generally consistent. The fact that the ‘other’ remains consistent means that although the absolute numbers are not necessarily accurate, the shift in the ratios are internally consistent. Having Googled images of what 30% fat looks like on a male, I appear to carry between 25 and 30% body fat so I am inclined to give the percentages some credence.
Hydration has gone from 48.3% to 49.7% and caloric requirement dropped from 3282 to 3162 which is proportionately less than the percentage loss which is consistent with a relative increase in percentage of muscle.
If I take the average weight for each week and take the differences, I get:
Week 1: 111.6 Kg
Week 2: 110.0 Kg – loss of 1.6 Kg
Week 3: 108.8 Kg - loss of 1.2 Kg
Week 4: 107.7 Kg – loss of 1.1 Kg
I’ve keyed my numbers into my Garmin app on my phone and the weight plot for the four weeks appears as follows:
View attachment 25116
These numbers can be extrapolated to the start and end dates resulting in a 5.2 Kg loss or 1.3 Kg per week or 11.5 lbs at 2.85 lbs per week. The absolute numbers of 112.3 start to end at 106.9 gives an exaggerated 5.4 Kg loss. In addition, the rate of loss per week is declining. Even so, it exceeds 2 lbs a week even in the last week which may be a bit aggressive and puts me ahead of plan. Although the percentage muscle in body composition has increased, the scale reports loss of about 1 Kg of total muscle mass.
Cardiovascular markers have shown improvement in that, while my machine workout has increased in intensity, fewer heart beats were needed for the half hour workout. Muscle strength has improved in terms of the resistance exercises I am doing but there was likely a loss of muscle mass in areas that weren’t being worked. Unfortunately, maintaining muscle mass becomes progressively more difficult with weight loss suggesting a need for more comprehensive resistance work.
I will add a minute to each of the cardio routines this month which represents a 10% increase in volume. In that last minute, I will increment my resistance by 2 gears on the bike and from a 5 to a 6 on the elliptical while maintaining cadence as a small introduction to intervals. The rower intensity won’t change as it’s generally the max I can pace myself for the duration.
I will add a pair of sets of dumbbell squats and dumbbell dead lifts starting with the 35 lb dumbbells, aiming for 10 reps. I’ll do these M W F in the evening. On the last Friday set, I'll aim for a higher number of reps to be determined. I will also take my second set of sit-ups, push-ups and curl/press-up to max repetitions on Saturdays provided HRV is at least a 5. If not, I’ll max on the first day after that where HRV is over 5. I will use those maxes to better assess my ability to do a weekly increment in the 2nd 4 week cycle. For now, the next week will also have an increase in push-ups and curl to press to 8 and sit-ups to 16. The Bird dog will go from 3 reps per side to 4 plus adding a second set.
I've misplaced my tape measure and my belts are a ratcheting style so all I can say about those measurements is that my heart rate strap is somewhat looser. I'll report today's regular daily numbers and food tomorrow. I'll enjoy my day off my workout with a nice game of racquetball at noon.
My scale provides fat/muscle/bone body composition numbers, a hydration number and a caloric maintenance number. It seems fat is 10% water and muscle about 75% water. Since the water is included in muscle and fat, adding the percentages of hydration, bone, muscle and fat gives a total of about 126%. Leaving out the water, the total is about 77%. The balance is organs, glands, blood, connective tissue, cartilage and presumably anything else not in the muscle, bone and fat. I expect the bone and ‘Other’ numbers to be pretty constant.
If I take my starting weight and multiply through by the percentages, I get:
Total: 100% - 112.3 Kg
Fat: 29.7% - 33.4 Kg
Bone: 11.3% - 12.7 Kg
Muscle: 36.2% - 40.7 Kg
Other: 23.8% - 25.6 Kg
If I take my ending weight and multiply by the percentages on the last date I get:
Total: 100% - 106.9 Kg Loss of 5.5 Kg
Fat: 27.7% - 29.6 Kg Loss of 3.8 Kg
Bone: 11.4% - 12.2 Kg Loss of 0.5 Kg
Muscle: 37.2% - 39.8 Kg Loss of 0.9 Kg
Other: 23.7% - 25.4 Kg Loss of 0.2 Kg
The change in bone mass is an error probably subsumed in the other 3 numbers and are generally consistent. The fact that the ‘other’ remains consistent means that although the absolute numbers are not necessarily accurate, the shift in the ratios are internally consistent. Having Googled images of what 30% fat looks like on a male, I appear to carry between 25 and 30% body fat so I am inclined to give the percentages some credence.
Hydration has gone from 48.3% to 49.7% and caloric requirement dropped from 3282 to 3162 which is proportionately less than the percentage loss which is consistent with a relative increase in percentage of muscle.
If I take the average weight for each week and take the differences, I get:
Week 1: 111.6 Kg
Week 2: 110.0 Kg – loss of 1.6 Kg
Week 3: 108.8 Kg - loss of 1.2 Kg
Week 4: 107.7 Kg – loss of 1.1 Kg
I’ve keyed my numbers into my Garmin app on my phone and the weight plot for the four weeks appears as follows:
View attachment 25116
These numbers can be extrapolated to the start and end dates resulting in a 5.2 Kg loss or 1.3 Kg per week or 11.5 lbs at 2.85 lbs per week. The absolute numbers of 112.3 start to end at 106.9 gives an exaggerated 5.4 Kg loss. In addition, the rate of loss per week is declining. Even so, it exceeds 2 lbs a week even in the last week which may be a bit aggressive and puts me ahead of plan. Although the percentage muscle in body composition has increased, the scale reports loss of about 1 Kg of total muscle mass.
Cardiovascular markers have shown improvement in that, while my machine workout has increased in intensity, fewer heart beats were needed for the half hour workout. Muscle strength has improved in terms of the resistance exercises I am doing but there was likely a loss of muscle mass in areas that weren’t being worked. Unfortunately, maintaining muscle mass becomes progressively more difficult with weight loss suggesting a need for more comprehensive resistance work.
I will add a minute to each of the cardio routines this month which represents a 10% increase in volume. In that last minute, I will increment my resistance by 2 gears on the bike and from a 5 to a 6 on the elliptical while maintaining cadence as a small introduction to intervals. The rower intensity won’t change as it’s generally the max I can pace myself for the duration.
I will add a pair of sets of dumbbell squats and dumbbell dead lifts starting with the 35 lb dumbbells, aiming for 10 reps. I’ll do these M W F in the evening. On the last Friday set, I'll aim for a higher number of reps to be determined. I will also take my second set of sit-ups, push-ups and curl/press-up to max repetitions on Saturdays provided HRV is at least a 5. If not, I’ll max on the first day after that where HRV is over 5. I will use those maxes to better assess my ability to do a weekly increment in the 2nd 4 week cycle. For now, the next week will also have an increase in push-ups and curl to press to 8 and sit-ups to 16. The Bird dog will go from 3 reps per side to 4 plus adding a second set.
I've misplaced my tape measure and my belts are a ratcheting style so all I can say about those measurements is that my heart rate strap is somewhat looser. I'll report today's regular daily numbers and food tomorrow. I'll enjoy my day off my workout with a nice game of racquetball at noon.
