I got my body fat tested today at the UNM Exercise physiology department. There was great news and bad news. I'm much leaner than I thought I was. I'm at 23.6% body fat. I used to have over 160lbs of fat. Now I only have 56.5lbs of fat. The most lean mass I'd ever had was 187lbs. I'm over 200lbs of lean mass now. And I've only been powerlifting and doing CrossFit for 7 months. So things will only get better from here. The bad news is I look like a still have a much bigger belly than I should for being 23% body fat. It's loose skin. It'll probably never go away. I'll always look like I have a pot belly. That's the consequence of getting to be obese like I did. All I can do is be the best me I can be. And if that means walking around healthy and lean, but still have what looks like a gut. Then I'll walk arounf like the stringess, most confident dude with a gut ever.
May 2018: 265.1lbs @ 23% body fat. 202.5lbs lean mass. 62.5lbs fat.
March 2015: 288.4 pounds @ 35.2% body fat. 187 pounds lean mass. 101.5 pounds fat.
Nov 2013: 274.7 pounds @ 34.52% body fat. 179.9 pounds lean mass. 95.8 pounds fat.
April 2013: 229.7 pounds @ 23.12% body fat. 176.6 pounds lean mass. 53.1 pounds fat.
Feb 12 2013: 241.1 pounds @ 28.14% body fat. 173.3 pounds lean mass. 67.8 pounds fat.
Oct 2011: 181 pounds @ 6.86% body fat. 169.3 pounds lean mass. 12.5 pounds fat.
June 2011: 188.4 pounds @ 10.9%. 169.4 pounds lean mass. 19 pounds fat.
Nov 2010: 222.2 pounds at 19.01% body fat. 180 pounds lean mass. 42.2 pounds fat.
July 2010: 189 pounds at 9.81% body fat. 170.6 pounds lean mass. 18.5 pounds fat.
Showing posts with label UNM physiology lab test results. Show all posts
Showing posts with label UNM physiology lab test results. Show all posts
July 22, 2016
RMR the most elusive number
When I first started working with my sports nutrition coach I was eating 3750 calories a day and I was losing 3-4 pounds a week. About 4 weeks ago my weight loss stopped. I'm not saying it slowed, i mean it stopped. Like it hit a brick wall. I've been stuck at around 310 pounds. We've tried all sorts of changes to get my weight loss going again. We've dropped my daily calories. We've dropped my calories on non-training days. Still nothing. Usually if I drop my calories a little, I loose a little weight. If I drop my calories a lot I drop a lot. But the last few weeks no matter what we do I've lost NOTHING! I'm sure he's as befuddled as I am. By no means am I frustrated. I'm OK with my weight on a personal level. My desire to lose weight is completely sports related. I'd like to get down to the 105k weight class and break those state records. And I'd to accomplish a body weight snatch. So, back to my lack of weight loss. I made an appointment at the University of New Mexico exercise physiology department to get my resting metabolic rate tested. After I find out what my resting metabolic rate is that will help me make the decision of what my calories should be.
March 17, 2015
hydrostatic body fat test and Olympic weightlifting goals
Like i wrote on my blog yesterday, I'm a flake. After i set a goal i get overly excited about a different goal and give up on my original. I've been losing weight since December and recently started thinking, "is this really worth it? What if I just maintain where I'm at? As long as I'm eating healthy foods and exercising why should it matter how much i weigh?". To help me decide what i should do in regards to my weight I went to get a hydrostatic body fat test at the University of New Mexico exercise physiology department. The numbers i recieved were humbling. No. They were heart breaking. I'm currently weighing, by their scale, 288.4lbs, i am 35.2% body fat, 187lbs lean mass, 101.5lbs fat. Alright, that hit me hard. I'll stay dieting. Yup, i need to drop 50-75 pounds. I think i need to set, AND STICK TO, a long term goal of getting to and maintaining 205-235 pounds.
Here are my hydrostatic body fat tests over the years:
March 2015: 288.4 pounds @ 35.2% body fat. 187 pounds lean mass. 101.5 pounds fat.
Nov 2013: 274.7 pounds @ 34.52% body fat. 179.9 pounds lean mass. 95.8 pounds fat.
April 2013: 229.7 pounds @ 23.12% body fat. 176.6 pounds lean mass. 53.1 pounds fat.
Feb 12 2013: 241.1 pounds @ 28.14% body fat. 173.3 pounds lean mass. 67.8 pounds fat.
Oct 2011: 181 pounds @ 6.86% body fat. 169.3 pounds lean mass. 12.5 pounds fat.
June 2011: 188.4 pounds @ 10.9%. 169.4 pounds lean mass. 19 pounds fat.
Nov 2010: 222.2 pounds at 19.01% body fat. 180 pounds lean mass. 42.2 pounds fat.
July 2010: 189 pounds at 9.81% body fat. 170.6 pounds lean mass. 18.5 pounds fat.
Here are my hydrostatic body fat tests over the years:
March 2015: 288.4 pounds @ 35.2% body fat. 187 pounds lean mass. 101.5 pounds fat.
Nov 2013: 274.7 pounds @ 34.52% body fat. 179.9 pounds lean mass. 95.8 pounds fat.
April 2013: 229.7 pounds @ 23.12% body fat. 176.6 pounds lean mass. 53.1 pounds fat.
Feb 12 2013: 241.1 pounds @ 28.14% body fat. 173.3 pounds lean mass. 67.8 pounds fat.
Oct 2011: 181 pounds @ 6.86% body fat. 169.3 pounds lean mass. 12.5 pounds fat.
June 2011: 188.4 pounds @ 10.9%. 169.4 pounds lean mass. 19 pounds fat.
Nov 2010: 222.2 pounds at 19.01% body fat. 180 pounds lean mass. 42.2 pounds fat.
July 2010: 189 pounds at 9.81% body fat. 170.6 pounds lean mass. 18.5 pounds fat.
April 16, 2013
hydrostatic body fat test April 2013
I got my body fat tested at the University of New Mexico exercise physiology center today. I've been eating Paleo, running 2x a week, cycling 2x a week, and CrossFit 4x a week. I assumed I'd end up having made HUGE gains, but I didn't. I'm disappointed. 11.7 pounds in 9 weeks is not all that great.
I lost 11.7 pounds total, lost 14.7 pounds of fat, and gained 3.3 pounds muscle.
April 2013: 229.7 pounds @ 23.1% body fat. I have 176.6 pounds lean mass, and 53.1 pounds fat.
Feb 2013: 241.1 pounds @ 28.1 % body fat. 173.3 pounds lean mass. 67.8 pounds fat.
Oct 2011: 181 pounds @ 6.86% body fat. 169.3 pounds lean mass. 12.5 pounds fat.
June 2011: 188.4 pounds @ 10.9%. 169.4 pounds lean mass. 19 pounds fat.
Nov 2010: 222.2 pounds at 19.01% body fat. 180 pounds lean mass. 42.2 pounds fat.
July 2010: 189 pounds at 9.81% body fat. 170.6 pounds lean mass. 18.5 pounds fat.
Jan 2010: 207 at 18.4% body fat. 169.2 pounds lean mass. 38.5 pounds fat.
July 1999: 204 at 13.1% body fat. 188.43 pounds lean mass. 15.57 pounds fat.
I lost 11.7 pounds total, lost 14.7 pounds of fat, and gained 3.3 pounds muscle.
April 2013: 229.7 pounds @ 23.1% body fat. I have 176.6 pounds lean mass, and 53.1 pounds fat.
Feb 2013: 241.1 pounds @ 28.1 % body fat. 173.3 pounds lean mass. 67.8 pounds fat.
Oct 2011: 181 pounds @ 6.86% body fat. 169.3 pounds lean mass. 12.5 pounds fat.
June 2011: 188.4 pounds @ 10.9%. 169.4 pounds lean mass. 19 pounds fat.
Nov 2010: 222.2 pounds at 19.01% body fat. 180 pounds lean mass. 42.2 pounds fat.
July 2010: 189 pounds at 9.81% body fat. 170.6 pounds lean mass. 18.5 pounds fat.
Jan 2010: 207 at 18.4% body fat. 169.2 pounds lean mass. 38.5 pounds fat.
July 1999: 204 at 13.1% body fat. 188.43 pounds lean mass. 15.57 pounds fat.
February 12, 2013
hydrostatic body compostion test
Today I got a hydrostatic body composition test at the UNM exercise physiology lab. The results weren't good. But there is an upside: I have a ton a fat I can shed to win this Paleo lifestyle competition I've started with http://isuckatcrossfit.com/. I'm going to SMOKE YOU Mr I suck at CrossFit! (I'm not calling him names, that's the name of his blog). To check out the competition check out this link: http://cody-the-clydsdale.blogspot.com/2013/02/day-1-of-paleo-lifestyle-competition.html
Here the results of todays body fat test, and the results of my previous body fat tests:
Feb 2013: 241.1 pounds @ 28.1 % body fat. 173.3 pounds lean mass. 67.8 pounds fat.
Oct 2011: 181 pounds @ 6.86% body fat. 169.3 pounds lean mass. 12.5 pounds fat.
June 2011: 188.4 pounds @ 10.9%. 169.4 pounds lean mass. 19 pounds fat.
Nov 2010: 222.2 pounds at 19.01% body fat. 180 pounds lean mass. 42.2 pounds fat.
July 2010: 189 pounds at 9.81% body fat. 170.6 pounds lean mass. 18.5 pounds fat.
Jan 2010: 207 at 18.4% body fat. 169.2 pounds lean mass. 38.5 pounds fat.
Here the results of todays body fat test, and the results of my previous body fat tests:
Feb 2013: 241.1 pounds @ 28.1 % body fat. 173.3 pounds lean mass. 67.8 pounds fat.
Oct 2011: 181 pounds @ 6.86% body fat. 169.3 pounds lean mass. 12.5 pounds fat.
June 2011: 188.4 pounds @ 10.9%. 169.4 pounds lean mass. 19 pounds fat.
Nov 2010: 222.2 pounds at 19.01% body fat. 180 pounds lean mass. 42.2 pounds fat.
July 2010: 189 pounds at 9.81% body fat. 170.6 pounds lean mass. 18.5 pounds fat.
Jan 2010: 207 at 18.4% body fat. 169.2 pounds lean mass. 38.5 pounds fat.
January 02, 2012
UNM bike test results
I went to the UNM exercise physiology lab in Oct and got a battery of tests done on the bike. The results are below:
power to weight ratio:
This is the results I was most excited and surprised about. This was the highest power to weight ratio I'd ever recorded.
October 2011: 414 watts at 181.2 pounds= 2.28 watts per lb.
July 2010: 428 watts @ 189.1 pounds= 2.25 watts per lb
Jan 2010: 410 watts @ 208 pounds= 1.98 watts per pound
Maximal VO2 (ml/Kg/min):Your VO2 max measured on the cycle was 52.9 ml/kg/min at a maximum power output of 414 Watts. This ranks you in the excellent to superior category (between the 90th and 95th percentile) for your age and gender.
Maximal Heart Rate (beats/min)Maximal heart rate is often used as a tool for setting the exercise intensity by setting a target zone. Your maximal heart rate was measured at 167 beats per minute (bpm). This is the maximal value that your heart can work during cycling, so your regular exercise intensity should not often be at your maximal effort. Your recommended cycling intensity based on your thresholds determined from your test is 83-90% of your max HR max. For you, this would be between 138-150 bpm.
Ventilatory ThresholdYour test results indicated that you have two ventilatory thresholds. The first ventilatory threshold is termed the “aerobic” threshold, and it is the point during exercise where there is an abrupt increase in Ventilation (VE)/Volume of Oxygen Consumption (VO2) without an increase in VE/Volume of Carbon Dioxide Production (VCO2). In other words, you should exercise at an intensity above this threshold to maintain your aerobic fitness. The second threshold is termed the “anaerobic” threshold, and it is the point during exercise where there is an abrupt increase in VE/VO2 and VE/VCO2. In other words, you should exercise above this threshold to improve your aerobic fitness. You should be able to exercise at an intensity between the first and second threshold for an extended period of time. However, you will not be able to exercise for an extended period of time above your second threshold. Therefore, it is best to perform interval training above this threshold. Knowing the ventilatory threshold aids in setting the level of exercise intensity and designing a training plan.Your first ventilatory threshold (the first arrow on the left in the graph below) was achieved at a heart rate of approximately 138 bpm (83% of max HR) and a VO2 of approximately 39 ml/kg/min (74% of VO2max). Your second ventilatory threshold (the second arrow on the right in the graph below) was achieved at a heart rate of approximately 150 bpm (90% of max HR) and a VO2 of approximately 47 ml/kg/min (89% of VO2max).
Since your second threshold was achieved at a heart rate of approximately of 150 bpm, you could potentially exercise for an extended period below this heart rate (though keep in mind that this value can be higher in outside conditions due to heart rate drift and dehydration). A heart rate significantly above 150 bpm will cause you to fatigue at a quicker rate than if you exercised at a lower heart rate.
I went to the UNM exercise physiology lab in Oct and got a battery of tests done on the bike. The results are below:
power to weight ratio:
This is the results I was most excited and surprised about. This was the highest power to weight ratio I'd ever recorded.
October 2011: 414 watts at 181.2 pounds= 2.28 watts per lb.
July 2010: 428 watts @ 189.1 pounds= 2.25 watts per lb
Jan 2010: 410 watts @ 208 pounds= 1.98 watts per pound
Maximal VO2 (ml/Kg/min):Your VO2 max measured on the cycle was 52.9 ml/kg/min at a maximum power output of 414 Watts. This ranks you in the excellent to superior category (between the 90th and 95th percentile) for your age and gender.
Maximal Heart Rate (beats/min)Maximal heart rate is often used as a tool for setting the exercise intensity by setting a target zone. Your maximal heart rate was measured at 167 beats per minute (bpm). This is the maximal value that your heart can work during cycling, so your regular exercise intensity should not often be at your maximal effort. Your recommended cycling intensity based on your thresholds determined from your test is 83-90% of your max HR max. For you, this would be between 138-150 bpm.
Ventilatory ThresholdYour test results indicated that you have two ventilatory thresholds. The first ventilatory threshold is termed the “aerobic” threshold, and it is the point during exercise where there is an abrupt increase in Ventilation (VE)/Volume of Oxygen Consumption (VO2) without an increase in VE/Volume of Carbon Dioxide Production (VCO2). In other words, you should exercise at an intensity above this threshold to maintain your aerobic fitness. The second threshold is termed the “anaerobic” threshold, and it is the point during exercise where there is an abrupt increase in VE/VO2 and VE/VCO2. In other words, you should exercise above this threshold to improve your aerobic fitness. You should be able to exercise at an intensity between the first and second threshold for an extended period of time. However, you will not be able to exercise for an extended period of time above your second threshold. Therefore, it is best to perform interval training above this threshold. Knowing the ventilatory threshold aids in setting the level of exercise intensity and designing a training plan.Your first ventilatory threshold (the first arrow on the left in the graph below) was achieved at a heart rate of approximately 138 bpm (83% of max HR) and a VO2 of approximately 39 ml/kg/min (74% of VO2max). Your second ventilatory threshold (the second arrow on the right in the graph below) was achieved at a heart rate of approximately 150 bpm (90% of max HR) and a VO2 of approximately 47 ml/kg/min (89% of VO2max).
Since your second threshold was achieved at a heart rate of approximately of 150 bpm, you could potentially exercise for an extended period below this heart rate (though keep in mind that this value can be higher in outside conditions due to heart rate drift and dehydration). A heart rate significantly above 150 bpm will cause you to fatigue at a quicker rate than if you exercised at a lower heart rate.
November 22, 2011
body fat too low?
I had my body fat tested at the UNM physiology lab late last month. I had 6.8 percent body fat. The person who ran the lab told me it wasn't a good idea to get below 5 percent. I googled the reasons why. The net didn't have much to say. What information I was able to find was very basic. I posted some of the info the web site's had posted (see 3rd paragraph and below).
After giving up on getting the information on the net I contacted a dietitian. He told me essential body fat is necessary to regulate my core body temperature. Fat is necessary to create hormones like testosterone. Eating fat and having a minimum amount of essential body fat is also necessary for absorption of fat soluble vitamins. Vitamins A, D, E and K are all classified as fat soluble vitamins - since they are soluble in fat and are absorbed by the body from the intestinal tract. They follow the same path of absorption as fat and any condition interfering with the absorption of fats or not having enough fat in storage would result in poor absorption of these vitamins.
Wikipedia says:
A person's percentage is the total weight of the person's fat divided by the person's weight and consists of essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage for women is greater than that for men, due to the demands of childbearing and other hormonal functions. Essential fat is 3%–5% in men, and 8–12% in women. Storage body fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. The minimum recommended total body fat percentage exceeds the essential fat percentage value reported above.
ask.com says:
Men can get down to around 5% and women to about 12% body fat. Below those numbers you really have to be careful that some basic physiological and hormone systems aren't disrupted to the extent that you get ill. The immune system can suffer, and in women, periods can go missing and bone health can be affected adversely.
An article written by a UNM exercise physiology student says:
Body Composition
The body is composed of water, protein, minerals, and fat. A two-component model of body composition divides the body into a fat component and fat-free component. Body fat is the most variable constituent of the body. The total amount of body fat consists of essential fat and storage fat. Fat in the marrow of bones, in the heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid-rich tissues throughout the central nervous system is called essential fat, whereas fat that accumulates in adipose tissue is called storage fat. Essential fat is necessary for normal bodily functioning. The essential fat of women is higher than that of men because it includes sex-characteristic fat related to child-bearing. Storage fat is located around internal organs (internal storage fat) and directly beneath the skin (subcutaneous storage fat). It provides bodily protection and serves as an insulator to conserve body heat. The relationship between subcutaneous fat and internal fat may not be the same for all individuals and may fluctuate during the life cycle.
Lean body mass represents the weight of your muscles, bones, ligaments, tendons, and internal organs. Lean body mass differs from fat-free mass. Since there is some essential fat in the marrow of your bones and internal organs, the lean body mass includes a small percentage of essential fat. However, with the two-component model of body composition, these sources of essential fat are estimated and subtracted from total body weight to obtain the fat-free mass. Practical methods of assessing body composition such as skinfolds, bioelectrical impedance analysis (BIA), and hydrostatic weighing are based on the two-component (fat and fat-free mass) model of body composition.
Standards of Body Fat nessary
Our bodies require essential fat because it serves as an important metabolic fuel for energy production and other normal bodily functions. Referring to Table 1, you can see that the essential fat requirements are < 5% for men and < 8% for women. Normal body functions may be disrupted if body fat falls below the minimum level recommended for men (5%) and women (15%). The body fat ranges for optimal health (18%-30% for women and 10%-25% for men) are based on several epidemiological studies of the general population. Body fat percentages for optimal fitness and for athletes tend to be lower than optimal health values because excess fat may hinder physical performance and activity.
After giving up on getting the information on the net I contacted a dietitian. He told me essential body fat is necessary to regulate my core body temperature. Fat is necessary to create hormones like testosterone. Eating fat and having a minimum amount of essential body fat is also necessary for absorption of fat soluble vitamins. Vitamins A, D, E and K are all classified as fat soluble vitamins - since they are soluble in fat and are absorbed by the body from the intestinal tract. They follow the same path of absorption as fat and any condition interfering with the absorption of fats or not having enough fat in storage would result in poor absorption of these vitamins.
Wikipedia says:
A person's percentage is the total weight of the person's fat divided by the person's weight and consists of essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage for women is greater than that for men, due to the demands of childbearing and other hormonal functions. Essential fat is 3%–5% in men, and 8–12% in women. Storage body fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. The minimum recommended total body fat percentage exceeds the essential fat percentage value reported above.
ask.com says:
Men can get down to around 5% and women to about 12% body fat. Below those numbers you really have to be careful that some basic physiological and hormone systems aren't disrupted to the extent that you get ill. The immune system can suffer, and in women, periods can go missing and bone health can be affected adversely.
An article written by a UNM exercise physiology student says:
Body Composition
The body is composed of water, protein, minerals, and fat. A two-component model of body composition divides the body into a fat component and fat-free component. Body fat is the most variable constituent of the body. The total amount of body fat consists of essential fat and storage fat. Fat in the marrow of bones, in the heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid-rich tissues throughout the central nervous system is called essential fat, whereas fat that accumulates in adipose tissue is called storage fat. Essential fat is necessary for normal bodily functioning. The essential fat of women is higher than that of men because it includes sex-characteristic fat related to child-bearing. Storage fat is located around internal organs (internal storage fat) and directly beneath the skin (subcutaneous storage fat). It provides bodily protection and serves as an insulator to conserve body heat. The relationship between subcutaneous fat and internal fat may not be the same for all individuals and may fluctuate during the life cycle.
Lean body mass represents the weight of your muscles, bones, ligaments, tendons, and internal organs. Lean body mass differs from fat-free mass. Since there is some essential fat in the marrow of your bones and internal organs, the lean body mass includes a small percentage of essential fat. However, with the two-component model of body composition, these sources of essential fat are estimated and subtracted from total body weight to obtain the fat-free mass. Practical methods of assessing body composition such as skinfolds, bioelectrical impedance analysis (BIA), and hydrostatic weighing are based on the two-component (fat and fat-free mass) model of body composition.
Standards of Body Fat nessary
Our bodies require essential fat because it serves as an important metabolic fuel for energy production and other normal bodily functions. Referring to Table 1, you can see that the essential fat requirements are < 5% for men and < 8% for women. Normal body functions may be disrupted if body fat falls below the minimum level recommended for men (5%) and women (15%). The body fat ranges for optimal health (18%-30% for women and 10%-25% for men) are based on several epidemiological studies of the general population. Body fat percentages for optimal fitness and for athletes tend to be lower than optimal health values because excess fat may hinder physical performance and activity.
October 15, 2011
Hydrostatic Body Fat Testing (Hydro-Densitometry) at UNM
I got my boy fat tested at the UNM physiology department using the Hydrostatic Body Fat Testing method (Hydro-Densitometry). I decided to get Hydrostatic Testing done because I haven't been able to train due a limousine/bicycle crash in September. Now that I haven't done any swimming, biking, or running in over a month I'm worried I've lost muscle and become fatter; My 2nd greatest fear is I become one of those skinny fat people. My greatest fear is I get fat, REALLY FAT! As you can tell from my Hydrostatic Body Fat Testing results listed below my body weight fluctuates a lot! I struggle with my weight, I have a slow metabolism, and I love food.... not a good combination. The good Lord Jesus Christ blessed me with an obsession with training for triathlons, otherwise I'd be 500 pounds and unable to get out of my bedroom door! All glory be to God! Here are my previous results:
Oct 2011: 181 pounds @ 6.86% body fat. 169.3 pounds lean mass. 12.5 pounds fat.
June 2011: 188.4 pounds @ 10.9%. 169.4 pounds lean mass. 19 pounds fat.
Nov 2010: 222.2 pounds at 19.01% body fat. 180 pounds lean mass. 42.2 pounds fat.
July 2010: 189 pounds at 9.81% body fat. 170.6 pounds lean mass. 18.5 pounds fat.
Jan 2010: 207 at 18.4% body fat. 169.2 pounds lean mass. 38.5 pounds fat.
July 1999: 204 at 13.1% body fat. 188.43 pounds lean mass. 15.57 pounds fat.
I was told that there could be some problems with my heath, training, and racing if I get my body fat below 5%. So I've decided in late Nov I'm going to try and get my weight down to 179, which would put me just below 6% body fat.
For those who don't know about Hydrostatic Testing I posted a description about it below:
Hydrostatic Testing(Underwater Weighing) has become universally regarded by industry experts as the "Gold Standard" in body fat testing. Renowned author and fitness expert Covert Bailey, in the phenomenal best seller "Fit or Fat", states: "That hydrostatic testing (underwater immersion) is the most accurate method for body fat determination."
The hydrostatic method uses a two component model which separates the body in two distinct pieces:
1) Bone, muscle, and connective tissue collectively known as lean mass sinks (More Dense than Water).
2)Body Fat-floats (Less Dense than Water).
By obtaining your land weight and water weight (based on buoyancy) the UNM physiology department can scientifically calculate your body fat as a percentage of your total weight. The ordinary land scale cannot tell you if weight loss is muscle or fat, while getting dunked can tell you to the ounce of what took place with you body during your weight loss or gain regiment.
Clinically speaking, the hydrostatic testing method has been around for over 50 years and is based on Archimedes principle which states "that when a body is submerged in water, there is a buoyant counter force equal to the weight of the water which is displaced". Again, because bone and muscle are denser than water, a person with a larger percentage of lean body mass will weigh more in the water and ultimately have a lower body fat percentage versus someone with less lean muscle mass. A person with more body fat will be lighter in water because body fat floats and lean tissue, muscle, connective tissue, bones, etc. sink.
Hydrostatic Body Fat Testing (Hydro-Densitometry): According to research, "Hydrostatic Body Fat Testing "is still the "Gold Standard" to which all methods of body fat testing still compare themselves.
What I felt like today!
What it was actually like.
Oct 2011: 181 pounds @ 6.86% body fat. 169.3 pounds lean mass. 12.5 pounds fat.
June 2011: 188.4 pounds @ 10.9%. 169.4 pounds lean mass. 19 pounds fat.
Nov 2010: 222.2 pounds at 19.01% body fat. 180 pounds lean mass. 42.2 pounds fat.
July 2010: 189 pounds at 9.81% body fat. 170.6 pounds lean mass. 18.5 pounds fat.
Jan 2010: 207 at 18.4% body fat. 169.2 pounds lean mass. 38.5 pounds fat.
July 1999: 204 at 13.1% body fat. 188.43 pounds lean mass. 15.57 pounds fat.
I was told that there could be some problems with my heath, training, and racing if I get my body fat below 5%. So I've decided in late Nov I'm going to try and get my weight down to 179, which would put me just below 6% body fat.
For those who don't know about Hydrostatic Testing I posted a description about it below:
Hydrostatic Testing(Underwater Weighing) has become universally regarded by industry experts as the "Gold Standard" in body fat testing. Renowned author and fitness expert Covert Bailey, in the phenomenal best seller "Fit or Fat", states: "That hydrostatic testing (underwater immersion) is the most accurate method for body fat determination."
The hydrostatic method uses a two component model which separates the body in two distinct pieces:
1) Bone, muscle, and connective tissue collectively known as lean mass sinks (More Dense than Water).
2)Body Fat-floats (Less Dense than Water).
By obtaining your land weight and water weight (based on buoyancy) the UNM physiology department can scientifically calculate your body fat as a percentage of your total weight. The ordinary land scale cannot tell you if weight loss is muscle or fat, while getting dunked can tell you to the ounce of what took place with you body during your weight loss or gain regiment.
Clinically speaking, the hydrostatic testing method has been around for over 50 years and is based on Archimedes principle which states "that when a body is submerged in water, there is a buoyant counter force equal to the weight of the water which is displaced". Again, because bone and muscle are denser than water, a person with a larger percentage of lean body mass will weigh more in the water and ultimately have a lower body fat percentage versus someone with less lean muscle mass. A person with more body fat will be lighter in water because body fat floats and lean tissue, muscle, connective tissue, bones, etc. sink.
Hydrostatic Body Fat Testing (Hydro-Densitometry): According to research, "Hydrostatic Body Fat Testing "is still the "Gold Standard" to which all methods of body fat testing still compare themselves.
What I felt like today!
What it was actually like.
July 20, 2010
unm test results
Today I got tested at the UNM physiology lab. I weighed 189.1 pounds. My body fat was 9.8%. Since Jan I lost 20 pounds of fat and gained 1.4 pounds of muscle.
On the bike I was able to push 429 watts giving me a power to weight ratio of 2.25 watts per pound of body weight. Last Jan I was tested at 410 watts at 208 pounds giving me a power to weight ratio of 1.98 watts per pound.
Apparently my training program is good & my body is responding great. I'm going to test again in a month to see how my body responds to my further weight loss while training hard! I'll post the results when I test!
July 19, 2010
half mile track intervals
Today was the 1st day of my current training plan that I increased my track intervals to half mile repeats. I LOVE half mile repeats. I find that since I'm doing less intervals than I was when sprinting 400 or 600's I'm able to stay more focused & push myself harder on each set. I really scraped the bottom today.
Usually when I increase my interval distances, my 1st workout performance of the new distance isn't great, I get fatigued quickly & struggle keeping the speed/intensity up the entire distance & for as many sprints as I'm needing to do. Today was the exception of the rule because I tore up the track today!!! I felt great & performed great!
Tomorrow I go to the UNM physiology lab to get my body fat & power to weight ratio tested. I'll let you know how the tests go.
I'd like to know what kind of voo-doo Sweat Caps put on thier products to make me lose so many of them! Where could all of them keep going? I love using them, & I must have dozens of those things lost all over my house.
Usually when I increase my interval distances, my 1st workout performance of the new distance isn't great, I get fatigued quickly & struggle keeping the speed/intensity up the entire distance & for as many sprints as I'm needing to do. Today was the exception of the rule because I tore up the track today!!! I felt great & performed great!
Tomorrow I go to the UNM physiology lab to get my body fat & power to weight ratio tested. I'll let you know how the tests go.
I'd like to know what kind of voo-doo Sweat Caps put on thier products to make me lose so many of them! Where could all of them keep going? I love using them, & I must have dozens of those things lost all over my house.
July 15, 2010
UNM physiology lab testing/sports specific training update
I have an appointment next week to go to the UNM physiology lab & get some tests done. I'll be getting my bike power to weight ratio & my body fat percentage tested.
I did this testing back in January of this year, & in January 2007. The previous 2 times I was tested I had my max VO-2, max heart rate, Ventilatory Threshold, & max watts tested. This time to save some green backs I'll only be getting my power to weight ratio & my body fat percentage tested.
I had decided to start getting tested regularly because I was planning on trying to get to as low of a body weight as I possibly could since light is fast in triathlon. It's important for me to get as light as possible without losing so much weight that I start to lose a lot of strength. The test I'm having done will measure my power to weight ratio. As long as my power to weight ratio continues to go up it means my body is happy & healthy with the weight loss, I'm still getting faster, & I can continue to lose more weight. Test results showing I'm doing well with my weight loss, & can continue to lose more weight would be:
-my body weight stays the same & my max power goes up.
-Or if my body weight drops & my max power stays the same
-the best scenario would be if I lost weight & my max power went up.
In 2004, I weighed 227 & my max watts was 399 making my power to weight ratio of 1.757 watts per pound of body weight. In Jan 2010 I weighed in at 207 pounds & my max watts went up to 410 giving me a pwer to weight ratio of 1.980 watts per pound of body weight!
The body fat testing I went through in January of this year showed I was at 18.4% body fat at 207 pounds. Right now I'm weighing in at approximately 188 pounds.
A couple posts ago I talked about sports specific training. More specifically that I was going to stop trail running & start doing all of my running on asphalt, because that's what I race on. My theory was sound because in 3 weeks my 4.1 mile zone 2 heart rate controlled run on asphalt went from 46 minutes to 39 minutes. To knock off 7 minutes in 3 weeks is a huge!
While playing around on the web I found that a couple years ago my blog made the list of the top 50 triathlon blogs. I was ranked 16th. Now I'm ranked 30th. Here's the link:
Top 50 Blogs in: triathlon - NetworkedBlogs.com
I'll be racing this weekend in the Santa Fe triathlon. The race start is 6 miles from my house, so I'll be racing to defend my home turf! There are usually some pretty fast hombre's that show up to this race, last year I finished in 1 hour 12 minutes 59 seconds & only took 9th place out of 14 in the 30-34 age group, 45th out of 280. This year I'm hoping to make top 3 in the 35-39 age group, top %3-5 overall! Whish my luck!
As soon as I can I'll post my Santa Fe triathlon race results & my UNM test results.
Peace!
January 31, 2010
UNM physiology testing
I went to the UNM physiology lab and got a battery of sports testing done. I had these results done in 2004 also. I will post the results from both years.
I had my body fat tested. I weighed 207 pounds & I have 169 pounds of lean muscle mass. In 1999 I had that test done & I weighed 204 pounds & had 177 pounds of lean mass. The lab told me the optimum body fat of a triathlete for peak performance should be between %11-5%. If I was to keep the same amount of lean mass that would put me at 192-181 pounds. My goal is 182 pounds.
Maximal VO2 (ml/Kg/min):
Your VO2 max measured on the cycle was 46.7 ml/kg/min at a maximum power output of 410 Watts. This ranks you in the good category (between the 65th and 70th percentile) for your age and gender. Below is a graph of your results.
In 2004 my VO-2 max was 53.7 ml/kg/min @ 399 watts.
Maximal Heart Rate (beats/min)
Maximal heart rate is often used as a tool for setting the exercise intensity by setting a target zone. Your maximal heart rate was measured at 178 beats per minute (bpm). This is the maximal value that your heart can work during cycling, so your regular exercise intensity should not often be at your maximal effort. Your recommended cycling intensity based on your thresholds determined from your test is 88-95% of your max HR max. For you, this would be between 156-169 bpm. Below is a graph of your heart rate versus time.
In 2004 my max HR was 172, it has gone up 6 BPM.
Ventilatory Threshold
Your test results indicated that you have two ventilatory thresholds. The first ventilatory threshold is termed the “aerobic” threshold, and it is the point during exercise where there is an abrupt increase in Ventilation (VE)/Volume of Oxygen Consumption (VO2) without an increase in VE/Volume of Carbon Dioxide Production (VCO2). In other words, you need to exercise at an intensity above this threshold to maintain your aerobic fitness. The second threshold is termed the “anaerobic” threshold, and it is the point during exercise where there is an abrupt increase in VE/VO2 and VE/VCO2. In other words, you need to exercise above this threshold to improve your aerobic fitness. You should be able to exercise at an intensity between the first and second threshold for an extended period of time. However, you will not be able to exercise for an extended period of time above your second threshold. Therefore, it is best to perform interval training above this threshold. Knowing the ventilatory threshold aids in setting the level of exercise intensity and designing a training plan.
Your first ventilatory threshold (the first arrow on the left in the graph below) was achieved at a heart rate of approximately 156 bpm (88% of max HR) and a VO2 of approximately 37.0 ml/kg/min (79% of VO2max). Your second ventilatory threshold (the second arrow on the right in the graph below) was achieved at a heart rate of approximately 169 bpm (95% of max HR) and a VO2 of approximately 44.2 ml/kg/min (95% of VO2max).
Since your second threshold was achieved at a heart rate of approximately of 169 bpm, you could potentially exercise for an extended period below this heart rate (though keep in mind that this value can be higher in outside conditions due to heart rate drift and dehydration). A heart rate significantly above 169 bpm will cause you to fatigue at a quicker rate than if you exercised at a lower heart rate.
In 2004 my Vent Thresh was at HR 138 bpm & VO2 OF 35.3 ML/KG/MIN (66% OF MAX) @ 211 WATTS.
If your interested in getting any of these tests done here is the labs contact info:
Christine Mermier, Ph.D. and Michelle Kulovitz, B.S.
UNM Exercise Physiology Lab
277-2658
The New Mexico Outlaws & my former coach TriSport Coaching both offers discounts.
I had my body fat tested. I weighed 207 pounds & I have 169 pounds of lean muscle mass. In 1999 I had that test done & I weighed 204 pounds & had 177 pounds of lean mass. The lab told me the optimum body fat of a triathlete for peak performance should be between %11-5%. If I was to keep the same amount of lean mass that would put me at 192-181 pounds. My goal is 182 pounds.
Maximal VO2 (ml/Kg/min):
Your VO2 max measured on the cycle was 46.7 ml/kg/min at a maximum power output of 410 Watts. This ranks you in the good category (between the 65th and 70th percentile) for your age and gender. Below is a graph of your results.
In 2004 my VO-2 max was 53.7 ml/kg/min @ 399 watts.
Maximal Heart Rate (beats/min)
Maximal heart rate is often used as a tool for setting the exercise intensity by setting a target zone. Your maximal heart rate was measured at 178 beats per minute (bpm). This is the maximal value that your heart can work during cycling, so your regular exercise intensity should not often be at your maximal effort. Your recommended cycling intensity based on your thresholds determined from your test is 88-95% of your max HR max. For you, this would be between 156-169 bpm. Below is a graph of your heart rate versus time.
In 2004 my max HR was 172, it has gone up 6 BPM.
Ventilatory Threshold
Your test results indicated that you have two ventilatory thresholds. The first ventilatory threshold is termed the “aerobic” threshold, and it is the point during exercise where there is an abrupt increase in Ventilation (VE)/Volume of Oxygen Consumption (VO2) without an increase in VE/Volume of Carbon Dioxide Production (VCO2). In other words, you need to exercise at an intensity above this threshold to maintain your aerobic fitness. The second threshold is termed the “anaerobic” threshold, and it is the point during exercise where there is an abrupt increase in VE/VO2 and VE/VCO2. In other words, you need to exercise above this threshold to improve your aerobic fitness. You should be able to exercise at an intensity between the first and second threshold for an extended period of time. However, you will not be able to exercise for an extended period of time above your second threshold. Therefore, it is best to perform interval training above this threshold. Knowing the ventilatory threshold aids in setting the level of exercise intensity and designing a training plan.
Your first ventilatory threshold (the first arrow on the left in the graph below) was achieved at a heart rate of approximately 156 bpm (88% of max HR) and a VO2 of approximately 37.0 ml/kg/min (79% of VO2max). Your second ventilatory threshold (the second arrow on the right in the graph below) was achieved at a heart rate of approximately 169 bpm (95% of max HR) and a VO2 of approximately 44.2 ml/kg/min (95% of VO2max).
Since your second threshold was achieved at a heart rate of approximately of 169 bpm, you could potentially exercise for an extended period below this heart rate (though keep in mind that this value can be higher in outside conditions due to heart rate drift and dehydration). A heart rate significantly above 169 bpm will cause you to fatigue at a quicker rate than if you exercised at a lower heart rate.
In 2004 my Vent Thresh was at HR 138 bpm & VO2 OF 35.3 ML/KG/MIN (66% OF MAX) @ 211 WATTS.
If your interested in getting any of these tests done here is the labs contact info:
Christine Mermier, Ph.D. and Michelle Kulovitz, B.S.
UNM Exercise Physiology Lab
277-2658
The New Mexico Outlaws & my former coach TriSport Coaching both offers discounts.
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