Composition

“Stage 2” & Goals

Short Term Goals

Now that I’m in a groove and the weight is coming off at a decent rate, I’m hoping to have a “Stage 2” hopefully once the gym opens up – suppose to be Jan 23rd at this point – and the purpose is going to be to start lifting heavy again and to get some LBM back on these old bones. I’m shooting for a goal of 5 lbs of LBM my May 1st, while dropping BF down to high teens 17 to 18%. Following that, I will do a hard cut for the month of May, hoping to be around 14-15% by mid-June.

Long Term Goals

Longer term goal will to be maintain over the summer months until September. By maintain, I mean I’ll still continue to strength train, but I won’t be restricting my calories. I may end up adding some bulk, but that’s OK.

Come start of September, then I’ll give a straight out bulk phase for 10 weeks (Sept 6 to Nov 21) followed by 7 weeks of cutting (Nov 22 to Jan 14, 2022), right before our cruise vacation. Hoping to add another 5-7 lbs of muscle in that time period and be around 14% BF for vacation.

Bod Pod Test – November 2020

So decided on a whim to get a Bod Pod body composition test. I had a gut feeling that my lean mass had gone down since I’ve been sedentary for the last 12+ months. In previous body comp tests over the last 10 years, my LBM has always been above 170, up to 174 lbs in my fatter days.

I got my Bod Pod test with BodyKnow Inc. in Burlington. The owner – Deb Anderson – is friendly and accommodating, so if you’re looking for a body comp test, give her a call.

So, the results: 26% body fat, which is what I was estimating. But, as I suspected, my LBM did go down 1 lb from my past average to 169 lbs.. That’s unacceptable. Time to bump up the juice and the iron.

The goal is to increase LBM to 172 lbs, and drop BF to 18% by May 2021. That should put my total weight at 210 lbs. From there, we’ll see how much further I want to go.

DEXA Scan – December 16, 2013

On Monday December 16th, I visited The Bone Wellness Centre in Toronto to get a body composition DEXA scan done. DEXA is now considered the Gold Standard to measure body fat, lean mass, and bone density.

This is my baseline measurement. I plan on getting it tested again in 3-4 months to see my progress and hopefully it shows I’ve maintained most of my lean mass.

Weight: 271.5 lbs
Lean Mass: 172.0 lbs
Body Fat: 34.6%

I think it’s interesting that it can break down the readings to different sections of the body; my legs are showing about 25% body fat, arms approx. 30%. Most of the fat is in my trunk/belly area obviously.

Bod Pod Results – Test #2

Totally forgot to post the update for the 2nd Bod Pod test I did on my 11-week weigh-in, so here goes:

During my lunch break on March 25th, I went to Brock University in St. Catharines to get a 2nd Bod Pod test done to compare my results from my first test on Feb 8th. Below are the tabulated results.

	Feb 8 2010 Bod Pod	Mar 25 2010 Bod Pod	Difference
Time Frame		6.5 weeks
Weight(lbs)	217.6 lbs	200.9 lbs	-16.7 lbs
Body Fat %	20.9%	14.9%	-6.0%
Fat (lbs)	45.5 lbs	30.8 lbs	-14.7 lbs
Lean Mass (lbs)	172.1 lbs	170.1 lbs	-2 lbs

I plan to go again after this 12 week stretch. I have updated my goals which reflect numbers that will be from the Bod Pod test rather than my home scale, and OMRON BIA tester.

June 17th Goal: Weigh 192 lbs @ 12% body fat or less based on Bod Pod test results #3.

Bod Pod Results

I just realized that I never put up an update on my Bod Pod testing experience from Feb 8th. Sorry bout that.

First off, I almost didn’t make my appointment on time because of rush hour traffic. 🙄

After a brief chat with the tester, I got in a pair of compression briefs, and slipped on the swim cap as required. I then stepped on the “super accurate” scale to get the weight to input into the Bod Pod computer. Then he told me to get in, stay as still as possible. We did the test twice to make sure they were both the same, and they were. Results compared to my scale & OMRON Hand held fat tester are tabulated below:

	OMRON	Bod Pod
Weight(lbs)	211.5 lbs	217.6 lbs
Body Fat %	24.0%	20.9%
Fat (lbs)	50.8 lbs	45.5 lbs
Lean Mass (lbs)	160.7 lbs	172.1 lbs

Yeah, I was pretty surprised, and to this day, I don’t believe it. According to the Bod Pod results, I would still weigh 190 lbs with a 10% BF. I call BS!

To say I was a little disappointed was an understatement. I’ll get it done again in a 3-4 months to see how it compares to it’s own results. Maybe there was operator error, who knows.

I’ll post up a scan of the results sheet I got later.

Fat Guy's Redemption

Composition

Short Term Goals

Long Term Goals