So I screwed up a bit and have been on the wrong setting on the scales! This may be a bit repetitive but here are my REAL stats!!! So why were they done wrong? Well basically every body fat monitor works in 2 different modes, normal (for your average Joe’s) and athlete (nuff said). I was wowed when I realized that I actually fall into the athletic category due to the fact that I have trained for over 10 hours a week for the past 2 years and I have a resting heart rate of 49 Beats Per Minute. (I like being able to say I’m classed as an athlete!!!)
So the reason why it makes such a difference on the scales is that the numbers are calculated in different ways due to the differences in my muscle structure and hydration. Overall my body is “denser” than that of an average person, and going on a normal setting would over compensate and lead to higher stats (which is what happened on the last blog).
I have coloured everything that is new in red and here is a bit of a reminder of what the last blog talked aboot:
Here are some general guidelines of endurance sports and optimal body fat percentages:
Cycling: Male – 6-11%
Female – 12-16 %
Rowing: Male - <8%
Female – 12-16%
Running: Male – 7.3%
Female – 12.4%
Swimming: Male - 10-12%
Female – 19-21%
Triathlete: Male – 6-10%
Female – 12-16%
Please remember that these figures are for peak performers and don’t go on any crazy missions to get your body fat ridiculously low!
Starting Statistics (The right ones)
Gender: Female
Age: 21
Height: 5ft 6 inches
Weight: 61.69 KG / 9 stone 10 lbs (I’ve lost a pound since the last time my stats were done!)
Total Body Fat Percentage: 19.9%
Fat Mass: 1 stone 13 lbs
Muscle Mass: 7 stone 5.6 lbs
Hydration: 59.8 %
Bone Mass: 5.4 lbs
Metabolic Age: 12
Visceral Fat Rating: 1
BMI: 21.9
At the moment, I’m, currently in the 65th percentile with my body fat, meaning that my body fat percentage is lower than 65% of women my age. Being competitive with myself that’s not good enough and I’m always looking for ways to test how I can push my body performance wise.
I also thought for giggles I would put in my measurements just so you all have something new to read!
Measurements:
Chest: 33 inches
Waist: 25.5 inches
Hips: 35 inches
Thigh: 21 inches
So hereth is whereth the experiment comes in. I will attempt to get my body fat down to around 17.1% which will place me in the 80th percentile area and will hopefully make me nice and speedy!
Goal 1: To get my body weight down to 131 lbs this should result in a body fat percentage of around 17.1%
With a decrease in body fat, it is predicted that for every 5-10 pounds lost, you remove between 31 seconds and a minute off your total 5K time.
Goal 2: To see whether my “optimal body weight” will improve my current 3 mile personal best of 21 minutes 37 seconds to around 21 minutes.
The Plan
So I hear you all ask, how will you get your body fat down, just drop weight? Sadly it’s not quite that easy and will require a lot of effort on my behalf to get my portions and nutrition exact.
As a rule of thumb, I will need to lose a pound a week (however I may gain muscle so this does come into account).
In order to do so, I will need a calorie deficit of about 500 calories a day. As my current calorie requirement is 2623 per day, I will need to consume around 2123 calories.
Again it is all a numbers game, being an endurance athlete I need to consume adequate amounts of carbohydrate to fuel workouts. For this I will go on the principle that 20% of my calories will come from fat, 17% from protein and 63% from carbohydrate.
So the question is, does it work?! Let’s wait and see!!
Fingers crossed for a half marathon time of around 1 hour 40 –50 minutes when I’m done.
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