Day 33- Fitness Is A Numbers Game

fitness

285.4

How fit am I?  How fit do I want to be?  Let’s look at the numbers, shall we?  I am 55 years old, I weigh, as of yesterday morning, 286.4 pounds or 130.2 kg. and I am 6’ 5’’ or 1.96 meters tall.  Using this information and some of the more popular measurement standards let’s see where I am at right now.

BMI: Mass in kg./(height in meters squared)
130.2/3.84= 33.9% body fat

BAI: (100 x hip circumference in m)/(height in m x √height in m)= % of body fat
100 x 1.21=121/(1.96×1.4)= 44.01% body fat

Rope and Choke Method: 86.010 x log10(abdomen – neck) – 70.041 x log10(height) + 36.76= % body fat
(86.010 x 1.498)-(70.041 x 1.886)+36.76= 33.5% body fat

So now that I have a starting point, I am splitting the difference between the first and last numbers and calling it 33.7%, I want to get to 20% which is considered to be an acceptable number and should be a reasonable goal.  I am recording my foods and I am following a strength building program as well as cycling for cardio health, now I need to add a third component to my workout to address the extra adipose tissue or belly fat that I am trying to get rid of.  It is suggested by several sources that 10 MET hours a week of additional activity is required to begin reducing this excess tissue in the body.  I will begin to log workout activities that will count towards the 10 MET weekly goal and grade each weeks progress in pewrcent of the 10 MET goal and see how the new idea performs.

my food
Breakfast
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
total=410 cal. P 30.5 F 25.9 C 10

Protein shake
whey isolate(130 cal.)P20F3.5C6
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
Total=374 cal. P 36.2 F 13.1 C 30.6

1st lunch
2 cans tuna(180 cal.)P40F2C0

2nd lunch
5 oz. spinach(35 cal.)P4F.5C5
1/2 cup lentils(240 cal.)P20F0C40
2 tbsp. italian dressing(60 cal.)P0F6C3
total-335 cal. P 24 F 6.5 C 48

dinner
8 oz. pork loin(264 cal.)P50.6F5.2C0
1 onion(64 cal.)P1.4F.1C15.5
2 jalapeños(8)P.2F0C2
1 tbsp. coconut oil(120 cal.)P0F14C0
total=446 cal. P 52.2 F 19.3 C 17.5
daily total= 1745 P 182.9 F 66.8 C 106.1

 

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