I'm well on my way to being skinny fat. Yay.

Sunny_Bunny_

So I bought a fancy new scale that measures skeletal muscle and body fat along with other stuff. I know, I know, these things aren't accurate. But, they are at least close and I'm ok with that. Even if it's just close, I can still see and track the changes as I progress. I'm ok if it's off a bit. And actually, I'm not sure how off it is. At some point during my journey when calculating my macros I've used different Keto calculator sites. Each of them has you enter your body fat % and provides some resources to help estimate it. One of the sites resources helped me to guess about 33% and the other one, which seemed more thorough since I had to take body measurements estimated about 42%. However, they both provided photos to use as a guide and comparing appearance, I felt the 30ish range was more accurate. Overconfidence? I guess so because my fancy new scale agrees with the fatter version of me! Lol.
Here are all the stats
Weight 152.8 (it came in the mail right after breakfast and I couldn't wait to try it. So my Keto pancake, bacon, egg & 2 cups of coffee are in there)
BMI 26
Body fat % 41.6
Skeletal Muscle % 24.1
Resting Metabolism 1388
Body Age 47 (I'm 40)
Visceral Fat Level 7 (anything under 9 was considered normal)

So I need to make sure to keep my puny muscle so that I can work on building some once I lose some more of my abundant fat storage. I haven't paid a ton of attention to protein and I don't know if I want to eat much more meat. So, my question I guess is: Is adding more protein the right action to take and can I do it with protein powder and if so which one and what should I add it to?

auntstephie321

I use protein powder to meet or at least get closer to my protein goal. I add it to my bpc in the morning. I use eat the bear chocolate isolate.

ETA: it's recommended to also do resistance training to keep the muscles you have. I don't know much about it though, I'm at that point now where I'm going to have to start strength training too so I don't look all squishy when I get to goal

Sunny_Bunny_

Yeah. I keep reading about different types of training but I'm a total noob and have no one to get me started and my gym is mostly staffed with young people that stand at the desk and socialize and even when asked for help don't do anything other than point to the diagram on the machine or poster on the wall.
There is a trainer I can see but I'm not feeling too confident with their training with the rest of the staff being such a let down.

mlinton_mesapark

So, I have one of those Tanita scales, and I was very excited about it when I first got it... Until it told me I was 40% body fat, and my husband was 9%. Neither is true, I think. I read somewhere that "electrical impedence" body fat scales only really measure the fat in your legs. I can believe I have 40% fat (or did) in my legs, and that my husband only has 9%. Elsewhere, we're both a little more balanced.

Granted, I haven't gone to the effort to verify my actual BF%.

SlimBride2Be

Apparently they don't work very well for women but I can't remember why. I'm sticking with mine since they give me 29% BF and my aim is 24%!

professionalHobbyist

I have a body comp scale.

I was ready to throw it out the window the first few days.

I was advised to read first thing in the morning after going to the bathroom.

No food or drink. Then average it by a week at a time. Look at the average numbers over a month and find a trend

My scale has a piece of paper taped to the door frame where it sits. I write weight body fat water and muscle numbers

I was checking thru the day and seeing big swings in numbers.

The whole thing of losing muscle while dieting is my issue with pure CICO and why I don't do just that. Gotta have my protein! Actually adding muscle slowly as body fat burns off.

Skinny Fat is just a sad term

Sabine_Stroehm

auntstephie321 wrote: »

I use protein powder to meet or at least get closer to my protein goal. I add it to my bpc in the morning. I use eat the bear chocolate isolate.

ETA: it's recommended to also do resistance training to keep the muscles you have. I don't know much about it though, I'm at that point now where I'm going to have to start strength training too so I don't look all squishy when I get to goal

I use hemp hearts for my morning protein.

I agree that if you can, you should start strength training sooner rather than later.

There are lots of good body weight apps, body weight videos on youtube, and workout channels on smart TVs if you're not ready to go to the gym.

Even doing something like the following would be a good start:

push ups (without without knees on the ground)
planks (without without knees on the ground)
rollups (slow speed sit ups)
tricep dips (with a chair)
bicep curls
squats
lunges

deksgrl

Nerd Fitness beginner body weight routine.

Sunny_Bunny_

professionalHobbyist wrote: »

I have a body comp scale.

I was ready to throw it out the window the first few days.

I was advised to read first thing in the morning after going to the bathroom.

No food or drink. Then average it by a week at a time. Look at the average numbers over a month and find a trend

My scale has a piece of paper taped to the door frame where it sits. I write weight body fat water and muscle numbers

I was checking thru the day and seeing big swings in numbers.

The whole thing of losing muscle while dieting is my issue with pure CICO and why I don't do just that. Gotta have my protein! Actually adding muscle slowly as body fat burns off.

Skinny Fat is just a sad term

Thanks, this is kinda what I planned on doing since it's not super accurate. This makes sense to me for progress tracking and making sure the fat is going down and not the muscle. I checked first thing this morning (which I will stick to from now on) and got slightly different numbers. I think I'll tape my chart up too. I like that idea.
My 20 year old daughters info is on there too. She is a type1 diabetic still struggling with control and has lost a lot of weight over the last 2 years since diagnosis. I have been thinking she has lost tons of muscle and must have very low muscle. But, maybe not. So I will be interested in her averages also.



And I definitely need to get something going with some strength training.
While skinny fat is a sad term it kinda fits since I am well on my way to achieving my weight goal but still likely to have above average body fat.
I need to start changing it now.

Dragonwolf

The incomplete list of strength training resources for education and inspiration:

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ (or, "why women should do progressive strength training (either via lifting heavy or doing challenging bodyweight routines), and quit worrying about turning into She-Hulk"; a must-read for all women, IMO)
http://www.nerdfitness.com/resources/
http://startingstrength.com/ (look for the book)
http://www.strongcurves.com/
http://www.thenewrulesoflifting.com/nrol-for-women
http://stronglifts.com/
http://breakingmuscle.com/interviews/convict-conditioning-the-forgotten-art-of-bodyweight-training-book-excerpt
http://breakingmuscle.com/training/strength-conditioning
https://www.marklauren.com/books.html (You Are Your Own Gym)
http://www.jimwendler.com/2011/09/531-for-a-beginner/
http://www.hundredpushups.com/ (6-week bodyweight progressive training programs, includes pushups, squats, dips, pull-ups, and lunges)

Sunny_Bunny_

Dragonwolf wrote: »

The incomplete list of strength training resources for education and inspiration:

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ (or, "why women should do progressive strength training (either via lifting heavy or doing challenging bodyweight routines), and quit worrying about turning into She-Hulk"; a must-read for all women, IMO)
http://www.nerdfitness.com/resources/
http://startingstrength.com/ (look for the book)
http://www.strongcurves.com/
http://www.thenewrulesoflifting.com/nrol-for-women
http://stronglifts.com/
http://breakingmuscle.com/interviews/convict-conditioning-the-forgotten-art-of-bodyweight-training-book-excerpt
http://breakingmuscle.com/training/strength-conditioning
https://www.marklauren.com/books.html (You Are Your Own Gym)
http://www.jimwendler.com/2011/09/531-for-a-beginner/
http://www.hundredpushups.com/ (6-week bodyweight progressive training programs, includes pushups, squats, dips, pull-ups, and lunges)

Thank you! I've seen some of these before and am interested in strong curves and the new rules of lifting for sure. Just need to figure out how to get started so I know I am using proper technique. I find it very intimidating to just walk up to the weights with a book in my hand. Lol

tomatoey

I don't lift heavy weights currently, but I did at one time. I started doing bodyweight stuff at home. Then, I used dumbbells at the gym (with book in hand ). Luckily, there was a smaller room off to the side with some dumbbells, and I felt ok trying things out in there before going to the "big" room. (I'm doing that again at my current gym, learning some new exercises (namely the box squat, using a very light weightbar thing) and using my phone with earplugs to watch vids )

Any chance there's a little room like that at your gym?

Sabine_Stroehm

Dragonwolf wrote: »

The incomplete list of strength training resources for education and inspiration:

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ (or, "why women should do progressive strength training (either via lifting heavy or doing challenging bodyweight routines), and quit worrying about turning into She-Hulk"; a must-read for all women, IMO)
http://www.nerdfitness.com/resources/
http://startingstrength.com/ (look for the book)
http://www.strongcurves.com/
http://www.thenewrulesoflifting.com/nrol-for-women
http://stronglifts.com/
http://breakingmuscle.com/interviews/convict-conditioning-the-forgotten-art-of-bodyweight-training-book-excerpt
http://breakingmuscle.com/training/strength-conditioning
https://www.marklauren.com/books.html (You Are Your Own Gym)
http://www.jimwendler.com/2011/09/531-for-a-beginner/
http://www.hundredpushups.com/ (6-week bodyweight progressive training programs, includes pushups, squats, dips, pull-ups, and lunges)

Fabulous resource!

CoconuttyMummy

Well you're not on your own Sunny-Bunny, because i noticed the same thing myself this morning. I was hoping that when i lost all the flab that i needed to id have a nice tight, slim body underneath. Not so, it seems! The more fat i lose the wobblier & softer & floppier i look. I obviously dont have nearly as much LBM as i thought i did under all this flubber. I was just thinking this morning that after shedding my final 15lbs i will have to go straight into a bulk phase, eating at above maintenance and lifting heavy, to achieve some tone and tightness... and then i guess it will be unavoidable that i will need to cut again after that to lose any extra fat accumulated whilst growing the muscle. Its never simple is it? I went into this thinking i just had a load of fat to lose and that when id achieved that i would look great and be able to just chill and maintain for the rest of my life. Turns out losing the fat is just the 1st step towards creating an acceptable body. Lots more work to come!

Good luck and let us know how you get on. I know the hardest part of a new exercise routine is getting started. Once you're in the flow things should seem easier. With me i am always going to start training 'tomorrow' and tomorrow never comes. Im hoping when ive lost my last 15lbs the prospect of working out wont fill me with such dread! (i really am a lazy cow! ).

Dragonwolf

Sunny_Bunny_ wrote: »

Dragonwolf wrote: »

The incomplete list of strength training resources for education and inspiration:

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ (or, "why women should do progressive strength training (either via lifting heavy or doing challenging bodyweight routines), and quit worrying about turning into She-Hulk"; a must-read for all women, IMO)
http://www.nerdfitness.com/resources/
http://startingstrength.com/ (look for the book)
http://www.strongcurves.com/
http://www.thenewrulesoflifting.com/nrol-for-women
http://stronglifts.com/
http://breakingmuscle.com/interviews/convict-conditioning-the-forgotten-art-of-bodyweight-training-book-excerpt
http://breakingmuscle.com/training/strength-conditioning
https://www.marklauren.com/books.html (You Are Your Own Gym)
http://www.jimwendler.com/2011/09/531-for-a-beginner/
http://www.hundredpushups.com/ (6-week bodyweight progressive training programs, includes pushups, squats, dips, pull-ups, and lunges)

Thank you! I've seen some of these before and am interested in strong curves and the new rules of lifting for sure. Just need to figure out how to get started so I know I am using proper technique. I find it very intimidating to just walk up to the weights with a book in my hand. Lol

Mark Rippetoe has a number of videos on YouTube and his site about the mechanics of the lifts and how to perform them properly (and why they're performed that way). They're definitely worth watching. After that, it's a matter of getting in and doing it.

If you can, get a trainer that knows what they're doing -- have a look for something like Gold's Gym or other strength-based gyms (as opposed to generic, big-box places like Planet Fitness), to find trainers that know what they're doing. If you can't, then find a mirror, and set up a camera so that you can monitor your form and get critiques.

As scary as it seems at first, the lifting community is actually very helpful and friendly, by and large (it does have its share of jerks, but every activity does). Most lifters are more than willing to help, and if/when they say something about your lift, it's usually to correct your form in order to keep you from getting injured, or to cheer you on (both of which are very good things).

aylajane

If you start doing any kind of lifting or muscle training, be aware your scale will get worse instead of more accurate. Some scales have an "athletic" mode you can change to eventually, but it will get frustrating I started at 40% fat according to my scale, and my scale seemed very accurate based on other calculations I compared to. Then I got stuck at 25% for like 8 months. Very frustrated because although my weight stayed within 5 pounds, I could see huge changes to my body in terms of muscle (I was lifting very heavy, training often etc). Finally got a DEXA scan (the gold standard for body fat measurement) and it said I was 17%! I switched the scale to athletic mode and it said 19%, so I have left it on there - still wrong, but at least it moves. I did some research after that, and impedence scales are more accurate the more fat you have, less accurate the lower fat you have... So consider it a good thing when your scale seems stuck As long as you can see the changes anyway!

Look into DEXA scans in your area. I found a clinic near me that does them - it was $150 for the first one, but all follow ups are $75 after that (I go every 3 months). I have heard of places that do them cheaper but none where I live. I still use my scale for daily, but that 3 month scan is my reality check.

aylajane

Oh - and if you need some motivation for working out... I am a list person - I live by lists... My trainer gave me "homework" for days I dont see him, and it lists the activities I am supposed to do (x reps of this, so many situps, etc). I **LOVE** having a list, because its not just 45 minutes of boring treadmill or same thing, I do something - check it off the list, over and over. When all items are checked off, I am done! And since there is some variety and no one thing takes more than 5 minutes, the time passes quickly.

If that might help you, and if you need help making a list, check out bodbot.com - you put in your goals, what equipment you have access to, the sdays and amount of time you have available to work (i.e. 20 min 5 times a week, 60 min 2 times a week, etc) and it creates a tailored workout for each day using only the equipment you have access to, along with videos to demonstrate each exercise. Its mostly free, I havent looked into the paid portion.

JustMe2C

Dragonwolf wrote: »

The incomplete list of strength training resources for education and inspiration:

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ (or, "why women should do progressive strength training (either via lifting heavy or doing challenging bodyweight routines), and quit worrying about turning into She-Hulk"; a must-read for all women, IMO)
http://www.nerdfitness.com/resources/
http://startingstrength.com/ (look for the book)
http://www.strongcurves.com/
http://www.thenewrulesoflifting.com/nrol-for-women
http://stronglifts.com/
http://breakingmuscle.com/interviews/convict-conditioning-the-forgotten-art-of-bodyweight-training-book-excerpt
http://breakingmuscle.com/training/strength-conditioning
https://www.marklauren.com/books.html (You Are Your Own Gym)
http://www.jimwendler.com/2011/09/531-for-a-beginner/
http://www.hundredpushups.com/ (6-week bodyweight progressive training programs, includes pushups, squats, dips, pull-ups, and lunges)

Thank you!

professionalHobbyist

I found a DEXA in Atlanta

May be worth a trip to get it all done RMR VO2 Max as well.

Thanks!!

_jayciemarie_

How does a scale measure all those stats just by your weight?

deksgrl

The scales use use bioelectrical impedance (BIA) to gauge the amount of lean mass, water, and fat in your body by sending a current from the metal plates under your feet through your body and timing how long it takes. They are largely influenced by the amount of water in your body. I have heard that the readings can vary widely depending on how much water you just drank. I suppose if you always measure in the morning before eating or drinking anything then it can be a baseline to watch for downward trends, just like with your weight.