14 months' work at the gym and the dinner table

[Klaus]

@jon-nyc said in 14 months' work at the gym and the dinner table:

@Mik said in 14 months' work at the gym and the dinner table:

Turns out my health system’s fitness place has one I can use for $30. Cheap. Wish I’d gotten a baseline since I know I’ve put on several pounds of muscle over the past couple years.

Yeah mine does too. I got a couple of readings a few years back that were included in the price of a personal trainer but I gave up the trainer 3 years ago or so. Now I’d have to pay. But it’s been long enough and I’ve built up enough muscle mass to make it worth while.

Forget about it. These devices, even the expensive ones in gyms, are so wildly inaccurate and inconsistent that they are completely useless.

If you want to estimate muscles or body fat percentage, get a skinfold caliper. Or take photos and compare over time or with others.

If you are willing to spend serious money, you can get a DEXA scan or even an MRI for a more reliable assessment.

[Klaus]

@Horace said in 14 months' work at the gym and the dinner table:

I'm on a roll.

That's terrific! Congrats, Horace!

[Horace]

@Klaus said in 14 months' work at the gym and the dinner table:

@jon-nyc said in 14 months' work at the gym and the dinner table:

@Mik said in 14 months' work at the gym and the dinner table:

Turns out my health system’s fitness place has one I can use for $30. Cheap. Wish I’d gotten a baseline since I know I’ve put on several pounds of muscle over the past couple years.

Yeah mine does too. I got a couple of readings a few years back that were included in the price of a personal trainer but I gave up the trainer 3 years ago or so. Now I’d have to pay. But it’s been long enough and I’ve built up enough muscle mass to make it worth while.

Forget about it. These devices, even the expensive ones in gyms, are so wildly inaccurate and inconsistent that they are completely useless.

If you want to estimate muscles or body fat percentage, get a skinfold caliper. Or take photos and compare over time or with others.

If you are willing to spend serious money, you can get a DEXA scan or even an MRI for a more reliable assessment.

"Completely useless" is an overstatement. Inbody is within 3% or so. For tracking relative changes over time, they are especially useful, even if the absolute numbers are not exact.

Dexa scans cost $100 around here, I may get one at some point.

[Horace]

Got a dose of reality with a Dexa scan this morning. 28% bodyfat, which I probably would have guessed prior to my inbody anyway.

My new goal is 15% bodyfat @240. Maybe 5 months of reasonable dedication. I have control over the fat part, but we'll see where the weight ends up.

All the granular breakdowns hovered around average, except for my lean mass which was "elite". Even if I do say so myself. Which I don't, because the dexa report said it.

[jon-nyc]

I’m jealous. My lean mass is high prole.

[taiwan_girl]

@Horace Fighting!!!

[kluurs]

[Axtremus]

@jon-nyc said in 14 months' work at the gym and the dinner table:

high prole.

What does this mean? Apple/iOS lookup suggests "prole" is short for "proletariat," which doesn't sound quite right in context.

[jon-nyc]

It is. Horace said his muscle mass was elite so I chose a different class reference. High Prole was Paul Fussel’s description of the high end of working class in his book about class in America.

[jon-nyc]

I just ordered the Wahoo Kickr Rollr, which is a device designed to allow you to ride your bike indoors

I really want to train all winter. It bores me to tears to ride indoors, but I think I could tolerate some HIIT which is what I need to get my speed to the next level.

[Mik]

I'm enjoying the 3 sets by 6-8 reps at 80% of 1 rep max, but I think I'm going to split it up into push, pull and legs/core days, six days a week. Do my weights then half hour of cardio. Might do cardio first to warm up.

[jon-nyc]

I traditionally did some cardio in the gym during the winter but I am starting to grow fond of the idea of splitting them up. The bike setup at home will help with that

[Horace]

I haven't successfully done a full body workout yet in one gym visit. I take a few hours between upper and lower instead, but still on the same day. To the extent I'm able to do any leg stuff at all. Been doing wide stance dumbbell deadlifts lately as a compromise that my knees allow for. I can do those at home, so I don't need another gym visit. Then the cardio is a third workout that I try to space out. All of which is to say that it's nice to work from home.

[Mik]

Yeah, it's quite convenient. I'll have a good cardio setup once the basement remodel is finished (started?), mostly my Airdyne and elliptical. I like machines that work both upper and lower body.

[Klaus]

@jon-nyc said in 14 months' work at the gym and the dinner table:

I just ordered the Wahoo Kickr Rollr, which is a device designed to allow you to ride your bike indoors

I really want to train all winter. It bores me to tears to ride indoors, but I think I could tolerate some HIIT which is what I need to get my speed to the next level.

Cool, I have the Wahoo Kickr Core 2.

[Horace]

Dropped 9 pounds in October. Probably my best month ever. Started counting calories for the first time, which probably helps a lot. High protein, low calorie diet, plus resistance training, and all your losses will be fat.

Link to video

[Mik]

Excellent!

[jon-nyc]

Cool. What calorie limit are you aiming for?

[Horace]

@jon-nyc said in 14 months' work at the gym and the dinner table:

Cool. What calorie limit are you aiming for?

I count backwards from maintenance rather than up from 0, and maintenance varies with the amount of walking and other exercise I do on a given day. I try to have a 1000 calorie deficit per day on average, which is what 9 pounds @ 3500 calories/pound for 30 days averages out to. So the calorie/exercise tracker I'm using seems pretty accurate.

[Mik]

Yep. Two pounds a week. Perfect.