On January 2nd, I did some testing with Vitruvian Composition (Blog Partner) to see where my fitness was starting from, following my 5 month recovery from hand surgery. I plan to do 3-4 of these over the next year to see how my programs are working in conjunction with my performance numbers. Here are my results pictured, and below is a description of the different measurements.
Body Composition Analysis-
My total weight is broken down between water mass, lean body mass and fat mass. Dry lean mass represents the weight of muscle tissue and bones. Body Fat Mass represents the weight of all fat in the body.
Before my injury I was training for a local bench press competition (I tore the ligament in my right hand the weekend before the competition) which I was scheduled to compete in the 165-181lb weight class. This means my body weight preinjury was around 180lbs (+/-), for the test I weighed in at 196.5 = Goal lose about 15lbs prior to next round of testing (about 3 months).
The muscle-fat analysis provides a comparison between weight, skeletal muscle mass, and body fat mass. The length of the graph indicates the relationship between the current weight to the verage value for that specific component based on your height. Between the 3 values we are looking for a "D" shaped curve. Meaning my Body weight AND Body Fat Mass need to be less than my skeletal muscle mass. Since my above goal is already to get back to competition weight and lose 15lbs, I should achieve this goal of a D curve by lowering my body weight, which in turn will lower my body fat mass.
BMI - there's my number, not a good measure of body composition but it is provided
Percent Body Fat - 25% - If I lose some where close to 15lbs of body fat I will lower this to about 18% which will put me in that sweet spot for health and performance. To perform better in my goal of running a marathon this year (october or november) I will most likely need to get down closer to 15% to have less unnecessary mass to carry with every step. Once again this is very doable with the time table I have allowed for my goals.
Segmental Lean Analysis:
Shows muscle mass for each body segment (4 limb and trunk) as well as the ideal ratio of each. For me the goal of this section is to increase my numbers in lbs of lean mass per segment while doing my best to eliminate asymmetries that lead to muscle imbalances and injury. The only good thing that has came from my injury to my right hand is that my left and right arm have vastly evened out. Being a college pitcher you could imagine how much stronger and developed my right side was to my left, but now the gap is very small and my goal now is to progress each side at the same rate as I reach 100% function on my right side. Looking at my legs it will be beneficial for me to add a set or 2 each week of single left leg resisted movements to make my legs more symmetrical. Movements include pistols, split squats, 1 leg curls and extensions etc.
In the top right Body Fat - Lean Body Mass control shows that ideally (based on my height) I would benefit from a total of 22.9lb body composition change. Ideally I could lose 22.9lbs of body fat, however I could also lose 18lbs of fat while adding 5lbs of muscle, which is a composition I more trying to achieve.
My BMR is 1815 calories or the amount of calories I need at rest for no change in body composition. By adding in an activity multiplier of 1.3-1.5 means daily caloric expenditure will usually be between 2400 - 2750 Kcal, My goal is to average 2400Kcals per day 6 days per week for steady weight loss with a 30p/30f/40c approach, but depending on my activity and how I am feeling there is definitely a meals worth of flexibility.
Follow along as I post more workouts and diet information about what I am doing to see my progress. I will most likely be retesting my composition every 3-4 months or so until I settle on the date of the marathon I plan to run (either november Indianapolis or october Chicago).