They have my BMI wrong : Community Message Boards
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polarbearisfat
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Fri, Nov 2, 2012 02:11
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They have my BMI wrong
Hi folks.
My real name is John.
I'm 20 years old and trying to lose a little weight.
I'm of a fairly athletic build. almost that of a football player
i've gained some weight recently, from 220 to 240+
i'm just trying to get back down to 210 or maybe less.
I have an 18 inch neck, and a 38 inch waist. (trying to get that down to around a 34) I have wide hips, happens.
I don't look at all heavy, and this site has me at 31% body fat?
which doesn't make any sense at all?
I used this navy bmi calculator and it put me at 17%.
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
so if my lean mass is 206 (no body fat all) how could I get down bellow 200 being healthy?
my average daily need is around 2700
and my base metabolic need is 2200. (or I lose muscle)
This leads to my question.
All of these diets, and fitness programs are not tailored for a larger man.
I need more then 1500 calories a day (which most of the diets on here average at) just to stay healthy.
does anyone have any suggestions?
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rmatt06
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Fri, Nov 2, 2012 11:11
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Building muscle
I put info based on your statements above and not knowing your height but I used 5-9 it showed at 30% body fat.
A diet that provides 1,500 calories a day is likely to produce weight loss. If your goal is to build muscle and lose fat while lowering your total daily energy intake to 1,500 calories, you must make appropriate adjustments to your diet to ensure that the weight you lose is fat and not muscle.
Meet your protein requirement from primarily animal foods, such as turkey and chicken breast. These foods contain high quality protein and are low in fat. Eat carbohydrates that have a low glycemic index, meaning that they release sugar slowly into the bloodstream. Choose whole-grain versions of bread, pasta and rice and increase your intake of vegetables such as sweet potato, mushrooms, zucchini and broccoli.
Leaving too long a gap between meals will cause your body to break down muscle tissue as well as fat for energy. Divide your calorie allowance over five or six smaller meals and eat more frequently over the course of a day.
When you decrease your calories to an intake as low as 1,500 per day, your intake of vitamins and minerals will also decrease. Take a daily multivitamin and mineral supplement to safeguard against deficiencies until you return to your maintenance intake of energy. You can also use whey protein shakes to meet your increased requirement for protein. Supplemental whey alone is not adequate to meet your need for vitamins and minerals, but is a convenient source of high quality protein and contains very little fat and carbohydrate. Consume around 20 grams of whey before and after each workout.
Protein, carbohydrates and fat all provide energy in your diet and are collectively known as macronutrients. When attempting to simultaneously lose fat and build muscle, the macronutrient profile of your diet must be modified from that of your maintenance diet. Increase your protein intake to around 40 percent of total energy, which, at 1,500 calories a day, equates to a daily protein intake of 150 grams. Consume the remainder of your daily energy allowance as 40 percent carbohydrate and 20 percent fat.
Hope this helps.
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jjswbs2
Pittsburgh PA
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Fri, Nov 2, 2012 12:11
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Have you had your body fat measured with calipers or bio-impedance device? I find those more accurate than the formulas especially for very muscular builds, athletes, and those with very low body fat %.
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LotsaLbs2Lose
NC
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Fri, Nov 2, 2012 14:11
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I need to have mine done professionally...
but I know I am fat, regardless. LOL!
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