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Old 01-11-2014, 12:50 PM   #1
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SO GLAD I did body fat testing!

I've been meaning to do hydrostatic (dunk tank) body fat testing for ages (thanks SlowSure!) and today I finally did it.

JBs - it's an expense that might not fit into everyone's budget, but if you can swing it I cannot recommend it highly enough (Mine was $49 initial, $39 for follow up).

I found out that at 201 lbs and 5 foot 3 inches, my lean body mass is 62.75% and weighs 126.6 pounds. My body fat percentage is 37.2% and weighs 75 pounds.

Here's the valuable information I found out:

1. If I don't lose lean body mass, my goal weight is much too low. The healthy body fat percentage for a woman in my age group is 23-35% If my lean body mass stays the same, at 23% body fat I would weigh 164 pounds! Of course, although I'm going to try not to lose lean body weight, I might lose some anyway.

2. I can now do a much more accurate daily calorie expenditure calculation knowing my body fat percentage. The body fat testing report said my RMR (resting metabolic rate) is 1746, and "the world's most accurate calorie calculator" gave me sedentary TDEE of between 1835 and 2121, with two at approximately 1935. Dr. Johnson's calculator puts my "no exercise" up day at 1937 - spot on for me).

3. When I get to 185, I will in fact be under 32% body fat and not be obese (see signature goal). That is a lot more immediately reachable than the BMI non-obese weight threshold of 168.

So happy I did this! It was much less embarrassing than I thought it would be.

The guy recommended not to go under RMR, because then he says you are losing lean body mass. I think, though, that ADF is a bit different and spares lean body mass vs. every day calorie cutting. He also recommends adding back exercise calories for the same reason, and I got a personalized print out of what I would burn doing different activities with my weight and body composition.

Last edited by calichris; 01-11-2014 at 12:57 PM..
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Old 01-11-2014, 12:59 PM   #2
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this is awesome. how did you find a place where they do this??

great great great information!!!
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Old 01-11-2014, 01:07 PM   #3
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Did you get it done in Sacramento?

Great info.....
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Old 01-11-2014, 01:13 PM   #4
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If you google body fat test you can find the mobile testing lab that I did.
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Old 01-11-2014, 01:19 PM   #5
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You probably will lose some lean tissue as you lose weight and it's not necessarily a bad thing. It takes less muscle to just move around at a lower weight - say, 150 lbs - than at 200 lbs. Just getting out of a chair is like squatting with 50 lbs of weight. You just naturally will lose muscle to support that lower weight.
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Old 01-11-2014, 01:20 PM   #6
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Keep in mind that there will be lean body mass loss, it is inevitable when you are losing weight no mater how much you do to preserve it. So if you are ultimately aiming for a specific BF% your ultimate weight will be a moving target as you lose lean body mass.

When I started at 350, after they figured out my BF %, they told me that to get to 20% body fat my weight would be 266 and I'm around 194 now with around 16% body fat. Obviously I lost a lot of lean body mass. But this is expected, I needed a lot more muscle to move around a 350 pound body than I do to move around 194 pound body.

Now that you have a baseline to work with you can go back to be retested to see how both LBM and BF are tracking with the goal of losing more fat than LBM.
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Old 01-11-2014, 01:39 PM   #7
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Yeah, I figured I will lose some lean body mass, but I still think there's a good chance I will wind up at a healthy body fat at above my 135 current goal ... but I'll keep you posted! I'll be going back in 3-6 months with the goal to lose more fat than LBM in that time.
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Old 01-11-2014, 01:48 PM   #8
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Very interesting, Chris, and also very good news!! I would like to do that too, and will see if there's ever a mobile lab in my area. Thanks for sharing.
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Old 01-11-2014, 01:52 PM   #9
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I hope you find one, Cindy! I adjusted my goal to the top of the "large frame" healthy goal range, since today's test (and other tests) confirmed that's where I belong, but really I'm going for a healthy body fat percentage. I'm so excited that my goal may be a bit closer than I thought.
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Old 01-11-2014, 01:57 PM   #10
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I hope I do too! I am small framed though, although I've always had wide hips for my shape--how does that work?! Anyway, it would be nice to not have to get as low as I thought!
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Old 01-11-2014, 02:29 PM   #11
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Interesting! Glad u got to do the fancy water weighing Chris.
So do u wear ur bathing suite for the test?
Mike that makes since to me.
Never thought about it before.
Hummmm
My plain bathroom scale show bf at 33% now. Ugh
Once upon a time I was 26 % bf and I thought that was gross.
But also was ? 130# and younger.
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Old 01-11-2014, 02:44 PM   #12
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Yes, you wear a bathing suit, but no one sees you in it except the one tester.
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Old 01-11-2014, 03:08 PM   #13
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I'm glad you finally did it!

And I will say that it's not inevitable that you lose a lot of LBM. I get a dunk test every four months to make sure I'm losing none, or as minimal as possible. Last year, I lost over sixty pounds of fat, and only two pounds of LBM. My goal is to lose no more than five pounds of LBM by the time I get to goal.

It also helps me make sure my goal weight is still appropriate. My LBM is 153 pounds, so it wouldn't make sense for me to have a goal of 150 or 160 pounds.
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Old 01-11-2014, 03:25 PM   #14
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Ntombi, I remember your amazing maintenance of lean body mass from earlier threads on this topic, and I hope to do well in this area also! I think your advice was lots of protein, right?
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Old 01-11-2014, 04:34 PM   #15
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If anyone's interested, this web site - if you know your body fat percentage - will estimate your goal for a desired body fat percentage with both "lossy" (assuming you will lose 5-10% LBM) and lossless (your goal if you did not lose lean body mass) figures (mine are 156 and 164, respectively).
Ideal Weight and Calorie Calculator.

My results are very different than the 120 average I get from the height/age calculator results on the left.

Last edited by calichris; 01-11-2014 at 04:37 PM..
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Old 01-11-2014, 04:57 PM   #16
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I went to the site mentioned, not sure about the calorie amounts, should I be using the info on the left or right.

Oh, I did not see that they asked me my body type, but I did see the different amount for each type!

Very interesting, thanks for posting this!

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Old 01-11-2014, 04:59 PM   #17
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I guessed at 35%, and got 142 and 150.
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Old 01-11-2014, 05:29 PM   #18
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Originally Posted by calichris View Post
Ntombi, I remember your amazing maintenance of lean body mass from earlier threads on this topic, and I hope to do well in this area also! I think your advice was lots of protein, right?
I don't eat lots, but I make sure I average about 120g per day, based on my LBM. I'm not obsessive about it, I'm good doing an average, unlike with my carb amounts, where I never go over my 20g total. I've read that you can't undereat protein more than two days in a row without cannibalizing your own muscle, so I make sure that I get a little more if I didn't the day before. It's pretty easy for me to get enough, on average.

Yeah, I'm still going to be obese, according to BMI, but that's okay, I'll have a lean 22% BF.
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Old 01-11-2014, 05:33 PM   #19
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Lean body mass is more than muscle it is everything that is not fat including bone, organs, blood volume, which will change with weight loss. I don't have data from the beginning but when I started lifting weights at 258 lbs my LBM was 171.2 but my muscle mass by itself was 78.3. Now at 193.4 my LBM is 161.6 and my muscle mass is 76.5.

So I was able to keep most of my muscle except for 1.8 lbs but lost another 7.8 pounds of non-muscle LBM.

So really loss of LBM is not always a bad thing if you can track the preservation of muscle, and hopefully keep good bone density which weight lifting will help with both along with adequate protein intake.
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Old 01-11-2014, 06:07 PM   #20
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Chris! Great info!
Mike, that's interesting, LBM being not just muscle mass! Never thought of it like this!
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Old 01-11-2014, 06:11 PM   #21
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No, of course it's more than muscle, but my understanding is that people who were obese for a significant period have not only more blood volume, but more blood vessels to carry the blood, and those stay no matter what, so blood volume of formerly obese people who are now at a healthy weight will be higher than those that are a healthy weight but were never obese. I don't know about organs, but clearly, weight training helps retain bone density as well.

I've been told by more than one person in the field that having a goal of losing no more than 5 lbs of LBM is a lofty but achievable goal, given my personal body composition.
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Old 01-11-2014, 08:14 PM   #22
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Glad you had it done! I love that, and I can't wait until the mobile unit comes back up closer to me so I can do it again.
I also adjusted my goal 16# upwards after my body fat testing. I can't wait to see how its changed since I started lifting!
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Old 01-11-2014, 09:16 PM   #23
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Did you get it done in Sacramento?

Great info.....
I did it in Roseville (next to Sacramento), but it travels all over.
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Old 01-11-2014, 10:02 PM   #24
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Exciting! I really need to get this done. I don't even own a bathing suit, so I'll have to go buy one just for the test.

I'm so happy to hear you can adjust your goal weight up. That really does mean you're that much closer to being "done" with the losing and can get on living maintenance that much sooner. Wonderful!
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Old 01-11-2014, 10:25 PM   #25
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You can just wear shorts and a tank or t-shirt. No biggie.

I use the same company as Christina, with the truck that travels throughout the LA area, south of the 110. It's convenient going to the same truck, because they keep track of all your data, and your printout will show your progress from the beginning.
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Old 01-11-2014, 10:55 PM   #26
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So cool Chris

Funny that our 2 guys said the same thing right away about lean mass . Must be taught in the special boys gym class or something .
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Old 01-11-2014, 11:04 PM   #27
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Quote:
Originally Posted by calichris View Post
If anyone's interested, this web site - if you know your body fat percentage - will estimate your goal for a desired body fat percentage with both "lossy" (assuming you will lose 5-10% LBM) and lossless (your goal if you did not lose lean body mass) figures (mine are 156 and 164, respectively).
Ideal Weight and Calorie Calculator.

My results are very different than the 120 average I get from the height/age calculator results on the left.
Just did mine and took a screenshot of it. Very different!

Similar to your results, in that it was quite a bit higher than on the left. Like, 176 vs a to weight of 144.

I know if I go under 150, people will ask if I'm sick... So I'll keep targeting 160, and see what things look like around 170.

(She says, confidently, even though she's literally 100lbs away from this)...
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Old 01-11-2014, 11:15 PM   #28
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Mine was 191 and 200 for 23% body fat, which is my current goal. Of course I like the latter number best, because it means I have fewer than 100 pounds to lose, but I'll see what happens when I'm closer to goal.

Scale weight isn't my goal, anyway, I just have that up because it's easier; my goal is really to get to 23% body fat. That's lean and at the low end of healthy for my age and activity level.
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Old 01-12-2014, 12:09 AM   #29
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Chris, Thank you, the mobile is coming to our town in February, so I'm going to check this out! You should ask for referral free-bees!
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Old 01-12-2014, 12:12 AM   #30
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So cool Chris

Funny that our 2 guys said the same thing right away about lean mass . Must be taught in the special boys gym class or something .
We are issued instruction manuals and a set of rules at birth that we are never supposed to deviate from.
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