Well, yours truly purchased a new toy last week. I've avoided using scales that measure BF, Water, Muscle, and bone density for a while because truthfully, when it came to the weight loss portion of this process - it wasn't all that necessary. The calipers, tape measure, and basic scale did the trick.
But, it's come to my attention that I want a little more data to play with than the tools I currently use provide in order to genuinely gauge and track both maintenance and progress.
I confess one of the challenges I have faced and still face in this process has been the shift in perspective from a mind that once identified to being obese to that of someone who is not only at a healthy weight, but has also incorporated a health and fitness lifestyle that carries responsibilities of its own.
And, in the weirdest way those responsibilities *sometimes* fall in complete opposition to that of a weight loss and/or weight maintenance mindset.
I carried excess fat most of my teen and adult life. There were some fluctuations in weight range, but for the most part this girls range consistently yo-yo'd between 185-205.
There was a very definitive identity built around the excess weight I carried and a narrative about what I was or was not capable of doing that I clung to for many years. Part of my progress thus far has been undoing that narrative one little delusion at a time.
It's safe to say at this point, the number on the scale really doesn't tell me anything with regards to weight maintenance, fat loss or gain, or increase/decrease in muscle mass.
And, simply put - that is the information I need to know while I continue to cultivate a lifestyle that allows me to pursue and manifest, to the greatest measure of this body's health and vitality, that next level transcendent bliss I so often discover through physical movement.
All that being stated, I figured talking this mind off a cliff about the BF% was inevitable. I was absolutely sure 25-27% would pop up and the mantra...
"Remember, scales like this are known to be 21-34% inaccurate" was going to be repeated over and over, and over again.
To my surprise, I actually agree with it. The outdated version of Accu-measure's caliper chart clocks me at 19.5% which is a whole lot more believable than it's updated version which clocks me 15%, which is just ridiculous and wrong!!!
20-21% is likely in the ball park and frankly lean enough.
In short, for the purposes of tracking bf% fluctuations - this is a baseline I can readily live with.
Ironically, the user manual for this scale considers anything <23% BF for a female in my age group to be "underweight".
However, context is everything. I already consume over 2000-2100 cals/day. It's not uncommon for female athletes or very fit individuals to skirt the line between 19-20%
The condition of this body reflects the intensity of the training it's
currently engaged in and from that stand point - we're right on target regardless of age.
I'm really enjoying the water % as well. This one is really going to come in handy. Around 37% water retention is considered normal for a female with my stats.
But, after a very hard core training weekend where I biked 45 miles on the recumbent between Friday, Saturday, and Sunday with a crossfit metcon and a full blown weights session thrown in the mix. The water % jumped straight up from 37-->57%.
It's only come back down to 52%, which of course is why you're all seeing 118 lbs.
But, last weekend was worth every ounce of water I retained! I hit PR's on all three days on the recumbent!
I also discovered these legs can sustain up to 220-228 watts per ride!
Honestly, I never paid attention to the watts I sustained. Like any good cross-fitter, I only paid attention to mileage and calories burned to gauge progress. I didn't even know a "watt" existed when it came to measuring speed in cycling until I heard all these "swifters" like coach Greg and Eric the Electric on youtube discussing they're cycling races.
Needless to say, I had no clue my own stationary bike provided the average watts after a ride. But, it does...and I'm no pro cyclist but I'm a bad ass in my own right considering I always keep the highest intervals on any program at a level 18 resistance
And, last Friday I sustained a record breaking average of 245 watts for 50 minutes. This particular PR was a personal best of all cycling times for me.
I took this PR from 16.7 miles in 50 minutes to 17.56 miles with a 667 cal burn. To be honest...I'm still in shock. It was truly an out of body experience.
Kinda neat to think I was generating enough energy to light up 2.5 light bulbs.
But, these kind of personal records also impress the importance of shifting my priorities towards nutrition and weight maintenance to become aligned with my activity goals and training.
Training like this can't be done on "deficit cals". I cannot comprehend someone attempting to do a "fasted cardio" session at this intensity.
I've been doing a lot of research lately regarding when and where to couch my macros to enhance performance and recovery.
It's recommended for cycling alone at this intensity that one fuel up with at least 30-60 grams of carbs beforehand so the body has what it needs just to make it through. 245 watts is no joke. Pro cyclists can average between 200-300 during a four hour ride. But, they must fuel often.
And, it's not just any kind of fuel. Technically, one can fuel with a cheesecake or a donut if they do it a few hours beforehand so the body has time to digest it and store those carbs as glycogen. But, if it's not done far enough in advance - severe bloating and digestive issues will prevail and things get ugly. This is why we see most marathon runners and cyclists prep with quick easy carbs that don't take long to eat and digest quickly
I have found rice cakes with peanut butter and honey do the trick. Tonight, I'm going to do some rice cakes with light tuna. It's a quick 60 grams that works very well. Youtuber "Coach Greg" has recommended a few times that adding a wee bit of protein with your pre-workout meal is ideal.
...and, yes bet you're bottom dollar I make sure to get in 30 grams of protein post workout. I confess to not honoring the anabolic window in the past, but have since learned it actually does make a difference. Especially, with regards to repair and recovery.
So, that's about it folks. A few shifts and changes here and there but all good ones. I know it's been a long minute, but I do hope everyone is having a blessed week so far. Take care :-)
