However, I weighed in for the results of the bod-pod challenge that BCF did. The bod-pod is a device that measures body composition (ie. body fat vs lean percentage, etc), more accurately than calipers or electrical impedance methods. It used to be that the only really accurate way to measure this was in an immersion tank, until they invented the bod pod, which works by sealing you in an airtight capsule, mildly pressurizing the capsule, and then calculating the resultant displacement of the foreign object in the container (you).
April 14, 2014:
Weight: 180.1
Body Fat: 25.3%
July 14, 2015:
Weight: 162.3 (down by 17.8 lbs)
Body Fat: 18.2% (down by 7.1%)
That's a weight reduction of 9.9% and a body fat reduction of 28%. More importantly, it works out such that the weight reduction was almost entirely fat reduction (lean mass went from 134.5 to 133.5).
Here's how weight loss tracking went on MyFitnessPal:
So far so good, but was pretty shocked at what the bod-pod reported for fat percentage. Far different than the electrical impedance based gizmo at my work's gym (which tells me 12% vs 18%).
What changes did I make:
- Continued to crossfit 6 times a week, with few exceptions (no change)
- Often did a 5k recovery run on sundays (no change)
- Cut out sugar
- Cut way down on carbs
- Used MyFitnessPal to track calorie intake
- limited calorie intake to 1500/day, with allowance for more based on exercise (e.g. do a 5k run, add 500 calories)
- During the last 2 weeks, added 3 days of 2/day workouts (e.g. crossfit in the morning, 5k run at lunch)
- During the last 2 weeks, lowered carb intake to induce mild ketosis (tested with k-strips to make sure I wasn't going to far into that state, which can be dangerous)
That's it. Am going to keep it up and report back in a month or two on progress
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