Body Comp - Bod Pod test results

JeremyBehler

I thought we had a body comp forum, but apparently that was in the old EN site.

So I did the Bod Pod this morning at work which is supposed to be the gold standard of body analysis.  http://www.cosmed.com/en/products/b...bod-pod-gs

My results are attached.  I must admit, I was a bit surprised by the results.  I'm pretty fit in general and in the heart of IM Adv plan I felt like I'd have a low body fat % . I came in at 16%, which isn't bad, but clearly not 'elite'...heck, it's not even in the 'moderately lean' category.  For one thing, I am 6-2 and 168 lbs...by all vanity measures I am quite lean.  

The test also tells you your RMR (the calories your body burn for normal functioning..heartbeat, lungs, brain, etc) along with your TEE (calories you burn daily based on your total activity including exercise.  My numbers were 1701 and 3538, respectively. 

So my question...what can I do (both in the 10 weeks leading up to IMMOO and on a going basis) to improve my lean body mass?  And as a follow up..does it even matter or will it mostly be vanity (not that it isn't important...I could use a bit more definition of the 6 pack ).  Theoretically if I consumer less than 3538 calories and continue my level of activity I will lose weight.  How do I ensure I lose fat vs. muscle?  I'm a reasonably good eater (no fried foods, whole grains, no soft drinks, limited alcohol).  Are there things I could/should be doing or should I be happy where I am and just focus on training?

 

tim cronk

Jeremy,

Very interesting Bod Pod data. They say 5lbs of fat = roughly 16 minutes over the course of the IM bike/run combined...... This assumes FTP and Vdot remain the same.....

Your obviously serious since you got the Bod Pod done. To answer your question , lose weight slowly , via restricting calories , DO NOT restrict your calories before, during, or after your workouts....... Being disciplined will easily net you 5lbs in 10 weeks! .... Put it out there , hold yourself accountable , make it happen!

Robert Sabo

How do these numbers compare to Tanita body fat %?

cgres123

Man you are so right there. The trick to this IMO is to lose body fat not your muscle and the best way to do that is eating protein. If you add carbs to your meal insulin will kick in allowing the body to take the easy way out and burn its carbs out saving its body fat for famine. Only problem with what I wrote above is starting something like this sucks as you will feel weak in the beginning until your body gets use to it. I'd use this as a kick start to dropping them Lbs then switch up to what Tim suggested above so you will have your racing energy stores toped off nicely.

Cary Blanco

Just for giggles, have someone try the old school calipers and chart method and see where you land BF% wise. I had it done by a friend a few weeks ago at LP showing 15%, They're going to do it again right before IMLP and see where I land right before the race.

FWIW - I'm a similar build, 6'1 168 but that doesn't tell the whole story as you know. There's also visceral fat which is more of a health marker than general appearance.

Rob Mohr

interested in @robert's question as well -- do you have a tanita scale, and if so, what % BF does that show you? would love to know the difference since i'm always skeptical of my scale's readouts

JeremyBehler

I don't have a Tanita...but I think the gym does, so I'll test and compare.

Paul Hough

I would consider a Dexa Scan to be the gold standard, but a Bod Pod is right up there. Unfortunately, I haven't been able to find either around here. I would eat more lean protein and cut back on the carbs but not to the point of losing muscle. Drink more water, eat less junk, and work on food timing.

Robert Sabo

I believe a DEXA Scan is bone density (osteporosis) test and nothing else.

Paul Hough

@ Robert. Bone density is a more common use in the medical market. But as you can see below Dexa machines can be set up for body composition, and can even measure it by trunk and limb, something a Bod Pod cannot do. That is why Dexa is the gold standard.

Traditionally, body composition assessment involved determining %body fat and dividing the body into two compartments: fat mass and fat free mass. The latest technique, DEXA, measures %body fat and divides the body into three compartments: fat mass, bone mass, and lean mass. In addition, the DEXA method determines %fat, fat mass, bone mass and lean mass seperately for the arms, trunk, and legs.

JeremyBehler

Revisiting an old thread.



9 days post IMMOO I had a follow up Bod Pod assessment. My last assessment on 7/2 was about halfway in to my IM Adv plan. Over those 2 months I lost 1.7lbs. MY body fat dropped by 2.8%, and most importantly, my fat dropped by 5 lbs from 27 to 22 lbs (added 3.2 lbs of muscle)



@Tim - interesting rule of thumb that 5lbs of fat = 16 minutes in an IM. Based on my back of the envelope math that seemed to hold true for me. I expected to be in the low 10:20s at IMMOO but finished in 10:10. Obviously many more variables to consider but in general seems to hold.



Note that the Tanita monitors were reasonably accurate, but much less precise as I saw readings in the same general area but with more volatility up and down.

From Triathlon

From Triathlon

tim cronk

@Jeremy... thanks for the follow up to this post with data.....good to know that Tanita numbers are similar... I use a Tanita and am usually around 7-8% BF and get to 5-6% for raceday based on Tanita numbers anyway.... Looks like when your ready to give another go at the KQ you could target a mid to high 150's and 7-8% BF for raceday. That is another 10-15minutes free time (cost is just discipline) combine that with your improving fitness and abilities and lets just say glad your not in my AG!

JeremyBehler

Damn Tim. That is some crazy low BF%. Even your starting point of 7-8%. No wonder why you kick so much ass.

tim cronk

Posted By Jeremy Behler on 17 Sep 2013 04:27 PM


Damn Tim. That is some crazy low BF%. Even your starting point of 7-8%. No wonder why you kick so much ass.

Well that is just what Tanita says anyway(never been tested)... but there aint much to me...  but back on point for you your ability is off the charts and FOP .... combine that with FOP body comp!!!!