Body Fat Percentage has been on the tips of other blog writers finger tips for a couple of weeks now and I wanted to take some time to tell my story about body fat percentage. I could take you back to when I weighed 175 pounds and was not in any shape other than round but for the purpose of this post my body fat percentage story will start on November 19, 2012.
Why did I chose November 19, 2012 to start the story of my body fat percentage? That was the day after Ironman Arizona and I had just spent my morning with Susan Lacke eating anything and everything. After all I had just completed racing and I was heading into the off-season so why not. That morning while scarfing down waffles, pancakes with Reese’s pieces, hard-boiled eggs, coffee and toast I didn’t realize that my ‘fit’ body was really not ‘fit’.
When I got home and I started seeing pictures of me I noticed one thing. What was that one thing? Well, that would be my skinny fat stomach. As you can see from the picture below I looked like I was in shape and an 11:53 finishing time at IMAZ would say that I was, but in reality I wasn’t. I stepped on the scale and my weight was 155 pounds and my body fat percentage was 12%. For most people, that would be ok but I had a gut and I was devastated by the pictures. How could I talk about living a healthy lifestyle when I was running around with this pouch?
I began exchanging text messages and emails with Jeff Irvin who pointed me to the book Wheat Belly. I would say that this book was the kick-start to not only dropping weight but also body fat percentage. Along the road I discovered that just by dropping wheat that the weight was dropping off and my body fat percentage was going in that same direction. Simultaneously I joined Instagram and my food inspiration and time in the kitchen went in the other direction.
I was making dishes that were fantastic tasting but I was keeping track of my calories, carbs, fat and protein intake. What I noticed was not so much the calories but the carbs. If I exceeded 300 carbs in a day I would notice little to no difference or a gain in body fat percentage regardless of the amount of training I was doing. At that point I had a conversation with Maria about nutrient timing.
Nutrient timing was the second leg of the stool that had to be installed in order to have my weight and body fat percentage drop in a healthy manner. Since I do all of my training in the morning it was imperative that I get the majority of my daily carbohydrates in before, during and after these workouts. I began by having a 90 or 180 calorie Endurance Sport 24 shake 1 hour prior to the training. Depending on the intensity of the workout I would have either water or an electrolyte based drink and then that would be followed up with waffles for breakfast as recovery (side bar: I am on Day 14 of #wafflestreak.) The rest of the day would be filled with healthy fats (avocado, coconut) and lean protein (vegetables, eggs.)
Now that my stool had two legs I needed a third to keep it balanced otherwise this ‘diet’ would not work. What was that third stool? The goal of racing Ironman Texas at 11:15 or less. Having this goal has me keeping my diet very clean and the corresponding weight and body fat percentage reflect this. I have had this goal for sometime but now that all three pieces of my body fat percentage stool have come together this goal is now becoming more of a reality. My performance in the water, on the bike and on the road have shown that this formula is working and I am not about to throw a monkey wrench into it. We are less than 90 days away and I will be disciplined to make sure that this train keeps moving forward.
Weight And Body Fat Percentage Progress:
- Nov 29, 2012: Weight: 149.2 lbs; Body Fat Percentage: 10.1%; Water%: 60.4%; Muscle Mass: 128.4 lbs
- Dec 30, 2012: Weight: 148.0 lbs; Body Fat Percentage: 9.3%; Water%: 60.9%; Muscle Mass: 127.6 lbs
- Jan 30, 2012: Weight: 143.4 lbs; Body Fat Percentage: 8.7%; Water%: 61.2%; Muscle Mass: 125.0 lbs
- Feb 24, 2012: Weight: 140.4 lbs; Body Fat Percentage: 6.0%; Water%: 63.8%; Muscle Mass: 125.2 lbs
Nearly 9 lbs lost in 3 months with a body fat percentage drop of 4.1% and maintaining a muscle mass that is fairly constant.
If you think I am doing this by starving myself just take a look at my Instagram account as I have been documenting the meals that I create and eat on a daily basis. You will notice that there is a wide variety in the meals and also in the colors of the meals which means that I am not only getting all of my macro-nutrient needs met but also my micro-nutrient needs are being met.
This process is just that, a learning process. I have seen what works and doesn’t work for my body but I am also focused on my hunger queues which means I eat when hungry and not what the hands on the clock say. This is not magic but instead science and hard work.
Have You Ever Focused On Body Fat Percentage?