It was the summer of 2007, and I was FAT. I made an aborted attempt to lose weight during which I had my body fat tested at the gym with calipers and measured 32% bodyfat! That’s technically obese, and I weighed ~270lbs at the time (I’m 6′1″ tall).
The BMI charts all say that I should weigh a max of 185lbs for my height, but that’s just wrong. I was 180lbs when I was 14 years old, and at my skinniest as a collegiate athlete I was 210lbs. OTOH, there’s no excuse for weighing 270lbs :(
In January ‘08, after a 5 years of loafing around and pretending that I wasn’t fat, I made the resolution that I would be fit again. I hit the gym 4 days a week, doing intervals on the elliptical machine and an (ineffective) weight circuit. I also started my don’t eat stupid diet, where I stopped eating second servings of everything and cut out all the extra sugar (dougnuts, milkshakes, mochas, ice cream, soda, etc).
I also signed up for a marathon, to be run in April ‘08, and I started running 3 times a week at lunch. My first run outside was 2 miles, and I barely finished it. I slowly worked my way up to running 5 miles twice a week, and 6-10miles on the weekend. I lost 40 pounds, hitting my lowest weight in recent history of 230lbs! And I finished the marathon, as well as a 24hr race where I ran 30 miles in 3 legs. All my clothes were loose, I looked good and felt great :)
But all that running left me weak – I was developing a runner’s body, all endurance and no strength. I started doing Crossfit, which includes a lot of serious lifting, and stopped running. I slowly gained back some weight, but also gained a lot of muscle. I have now been doing Crossfit for a year, and I now weigh in at 245lbs. How much of that weight is fat, and how much is muscle? There’s definitely some extra pounds, I’m not an underwear model yet. But I’m also stronger than I’ve ever been before.
To find out exactly how much muscle and fat I have I took a hydrostatic bodyfat test yesterday, courtesy of BodyFatTest.com which has a roving truck that’s parked outside various gyms. Hydrostatic bodyfat testing is one of the most accurate methods of measuring your bodyfat, it’s more accurate than a skin-fold test with calipers. So what did I learn?
- Body Fat Percentage: 24.8%
- Weight of Body Fat: 61.4lbs
- Weight of Lean Body Mass: 186.2lbs
- Resting Metabolic Rate: 2330 calories/day
What does this mean? I’m now in poor shape instead of obese! Otherwise known as the 20th percentile. Where do I go from here? My goal is to reach 15% bodyfat, or 220lbs, which is a loss of 28lbs. Now that I have a solid goal I can plan the steps from here to there. You can lose 1-2lbs per week in a healthy manner, and that can be achieved through proper eating and exercise. I’m already doing Crossfit, and now I’m adding running back into the mix as well. The challenge will be to lose the fat without losing the muscle.
See you all in 14 weeks!
