Am I on track? Calculating Fat/LBM.

4thDegreeKnight

Little background to help with your analysis:

So I was tiering myself into weight loss and exercise. MFP was set to lose 1lb a week. I was at roughly 1990 allocated calories and I usually ate my exercise calories (Although I manually calculated and added them at 75% of what MFP suggested). I am also pretty strict about always hitting my protein goal of around 115-120g of protein.

Routine:

1. Day 0-7: Just get in habit of logging, bring down calorie intake some
2. Day 8-14: Stay to calorie threshold, add in light walking (1mi x 3 Days a Week)
3. Day 15-30: Stay to calorie threshold, increase walking (2-3mi x 3 Days a Week)
4. Day 30: Took measurements, BMI, Percent Fat - first thing when I wake up.
5. Day 31-60: Stay to calorie threshold, Mixture of walking (3-4mi) or Cycling (10mi) x 4 Days a Week Both exercises take about an hour.
6. Day 61: Took measurements, BMI, Percent Fat - first thing when I wake up.

Measurements:

1. 30 day weight loss, 4 Weeks: 239.0 - 235.5 = 3.5lbs
2. Percent Body Fat Before: 33.5
3. Percent Body Fat After 30 Days: 33.2
4. Lost 1 inch on my moobs (Chest)
5. Lost .5 inch at my bellybutton
6. Gained 2 inches at my thigh (I'm going to measure again tomorrow - that seems high)

If my psychic squirrel is correct that means in four weeks, I lost 2.2 lbs of fat and lost 2.3 lbs of Lean Body Mass.

Couple questions:
1. My calculated actual pounds of fat loss + pounds of Lean Body Mass loss exceeds my "weight loss" on the scale by about a pound. I know this is an inaccurate science with a handheld BMI calculator but which is more reliable - my scale or calculation?
3. I was expecting to lose Lean Body Mass if I hadn't started strength training yet and I was diligent about hitting my protein goal. Thought on why this happened? I'm about to introduce strength training and don't want to lose more body mass.
5. This was butt ton of work for 3.5 lbs lost, I was expecting closer to 5. Does this progress sound off to you?


Thanks for being a sounding board, just want to make sure I am on the right track.

LazSommer

how are you measuring your lean mass

4thDegreeKnight

Weight x % Body Fat = Lbs of actual Fat
Weight - Lbs Actual Fat = Lean Body Mass

LazSommer

And you're getting your fat % from where?

singingflutelady

How are you determining your body fat %? Scale, calipers, dexa, etc

4thDegreeKnight

Omeron Fat Loss Monitor - (Handheld) Input Height, Weight, Age
https://www.amazon.com/Omron-HBF-306CN-Fat-Loss-Monitor/dp/B000FYZMYK

I know there are good and bad to these things and they can sometimes be inaccurate. But consensus on research did is they can be fairly accurate (within reason) with consistency. (i.e. As soon as I get up, after restroom, before shower, etc).

LazSommer

I think you're putting too much thought into this. Keep the deficit, hit the weight room. You can't exact science your LBM at home, so just put in the work and see where you are at. Data is fun, but most of your calculations are likely inaccurate due to the reliability of anything available to a regular consumer.

4thDegreeKnight

In this specific case, I'm only calculating to make sure I'm not losing too much LBM as I eat a calorie deficit.

LazSommer

4thDegreeKnight wrote: »

In this specific case, I'm only calculating to make sure I'm not losing too much LBM as I eat a calorie deficit.

My answer still applies. I doubt any LBM you are losing at a 500 cal a day deficit is outpacing your fat loss if you have man boobs. Eat enough protein and lift weights and cut down to a point where your LBM is more relevant. You are fine right now. You also never noted your height, which would help.