Okay this is embarrassing. But, crucial. Just so you all have an idea of where I am, and hopefully if I can talk my gym into doing a fitness assessment for me once every few months, I can have a full comparison.
As of 12/6/08
26 years old
Height: 5'6 inches
Weight: 225 lbs
Blood Pressure: 111/75
Waist to Hip Ratio: 0.79
Health Risk Appraisal:
Heart Disease: High (risk factors = smoking, physical inactivity, nutrition)
Lung Cancer: Mild
Colon Cancer: High (risk factors = family history)
Skin Cancer: Potential
Breast Cancer: Low
Cervical Cancer: Low
Biceps: 53 lbs
Sit & Reach: 11.3
3 Site skinfold: 33.3%
Lean Body Mass: 150 (This means my body weight of 225 lbs is made up of 150.1 lbs of lean mass (bone, muscle and connective tissue) and 74.9 lbs of fat mass. (!!!!!!!!!!!!!)
Sum of skinfolds: 96mm
My Basal Metobolic Rate = 2127 calories per day. That means in order to simply maintain this weight just while idle, I would need to consume 2127 calories per day. That is the number of calories my lean tissue uses every day.
400 extra calories each day will result in weight gain of 1 lb per week.
A person needs a deficit of 500 calories (either via diet or exercise) each day in order to lose 1 lb per week. In order to lose the healthy 2 lbs per week, that doubles to 1000 calories deficit per DAY. I burn roughly 200 calories in 30 minutes of cardio at the gym. I would have to do that, plus my every - other - day routine of weight training and drop roughly 700-800 calories off of my diet in order to lose that 2 lbs per week.
Reducing my body fat to the good range of 18.1-23.0 percent will reduce my weight to 183.3-195.2 lbs.
My Body Age (something new to me) is 46. HOLY CRAP. My personal trainer has told me that I should be able to reduce that to 28 with diet, exercise, improving my flexibility and my depression (though it's currently low). I can't quit smoking yet, but I find the more active I am, the less I want to smoke. :)
That surprises me... I feel that I should be around 160 or so to be at my best weight, but according to this, that's not true. I guess I do carry my weight well. :)~