- Walked for 46 minutes. I was right about doing some leg work yesterday in the gym killing my shot of running today. I probably should have tried to job a little bit, but walking was not pain free as it was. At least I got out and got some blood moving through the quads. :)
I went in and had my body fat tested this morning at the larger Sprint gym. It's good information to have. When I joined Lifetime Fitness back on 9/6/2011 I had what they call a Cardio Point test done. They put this scary looking mask on you and have you walk on a treadmill, steadily increasing the incline until you are at (or close to) your max O2 output (or some such thing). They also do some measurements - weight, strength, flexibility and body fat. I'll have to see if I still have the paperwork, but horrifyingly, IIRC my body fat was around 30%. That, boys and girls, is FAT! Pictures below to prove it.
My test today showed I was at 13.7% body fat! I am very happy with that at this point. They used the Jackson/Pollock 7 Caliper Method. It's basically what the name says it is - they use calipers to measure the fat at 7 locations on your body and it's the most accurate test besides being dunked in a tank. Here are the particulars/measurements:
Chest: 11
Abdomen: 21
Suprailiac: 10
Tricep: 7
Subscapular: 10
Midaxillary: 10
Thigh: 16
Body Weight: 170
Body Fat%: 13.7
#'s of Body Fat: 23.3
#'s of LBM: 146.7
Here's before and after pictures to compare 30% to 13.7% body fat:
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| Before - I look like I'm going to burst - or keel over! |
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| Before - Nice chin(s) |
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| After - Easter 2012 |
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| After - Beginning of May 2012 (please excuse the lame picture in the mirror) |
6:30AM Whey shake & creatine 30g
7:30 Chicken & cottage cheese 20g
[17.6oz chicken from bar - 130g]
Noon Chicken, egg whites & salad 35g
2:30 Chicken 20g
5PM Cottage cheese & snap peas 10g
7PM Chicken, jerky, peas, tomatoes, carrots 45g
10PM Casein shake 30g
Total: 190g
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