Yeah, here is that page at the bottom of this post. I am not at that location though, I am up here in the Seattle area and they have a van that goes to gyms and such.
And for those of you who are new and have ever done caloric restriction and saw your metabolic rate drop significantly, look at the RMR numbers (also called BMR for Basal Metabolic Rate). I eat 1800-2400 calories of 5%/20%/75% macros daily while doing 20:4 IF. Some days this means OMAD, some days 22:2, occasionally on Sundays we get breakfast before bowling and it is 16:8 and my metabolism is pretty stable. I work out VERY little and pretty much not at all this last 6 months.
The 195 is right or at least close. Their calculations are always a little less than what I see on the Shipping department scale at work each day but then again they are not factoring in my clothes and after the 2nd time it happened… work INSISTED that they didn’t care how accurate I wanted to be… I was not allowed to weigh myself naked. That morning I weight myself at 199 on the shipping scale. On 1/11 - my previous scan - they calculated 222.7 and I weight myself at 225 that morning.
As for the last part, I am just doing my thing which isn’t much. I live a pretty sedentary life. I drive forklift for a living and play on the computer or watch TV when I get home. For a couple weeks in March a co-worker and I would run the 21 steps to the office 3 -5 reps each break but I haven’t done that since I got the flu around that time. My wife and I bowl 3 games a week on Sunday mornings and occasionally go for a mile or so walk through some of the lovely parks here in the Seattle area. No set regimen though. The key, IMHO, is simply keeping to what I have been eating. While so many of you have such great recipes, for me it is basics. Steaks, burgers, bacon, eggs, pork pelly, pork roast or beef roast. I eat a lot of omelettes/scrambles/frittata kind of things with 4 eggs, 100-150g chicken/SPAM/sausage and things like fresh jalapeno, cheese, brussels sprouts, mushrooms, etc. as they are easy dinners and I can easily pack all my macros into them. I do similar things with tuna or chicken salads that surround a base of around 100g of avocado mayo, 85-120g of the protein, 60g or so of dill pickles, fresh jalapeno, radish/daikon, adding in other things I might have on hand.
While many don’t like to track or want too, I am a data guy in that I can’t quantify what I don’t measure. I log everything I eat, in grams, in My Fitness Pal. For some of the knocks it gets, it works well enough for me to keep track of what I am eating as well as my weight.
This quarter I will be getting back to the gym and starting doing more weight training and cardio as well as increasing my protein and lowering my fat at the recommendation of Dr. Naiman and this is why it is important for me to be able to trust this result. I mean, if it was really 18% and not 11.9% and next scan it came up 15% I could only logically conclude that the changes increased my fat by 3% rather than it being an actual drop of 3%.
Thanks. They are indeed great for being able to monitor your progress and see what is really happening. Before I started keto I started IF and that was why I wanted the scan. I knew that a lot of people who would hear I was losing weight would simply say, “Yeah, but you are probably losing muscle mass by doing that.” Having the scans I can confidently say that “No, I have lost a very small amount of lean tissue but most of it has been fat as you can see on this report.” It is also helpful because, as my lovely wife has pointed out, that while you can’t spot reduce when you are trying to lose weight (i.e. you can’t say, “I just want to lose fat from my butt”) you CAN spot increase and choose where you work to put muscle back on. The scans can help quantify how much you gained in those locations as well as help you choose what might be most important to work on first.
Absolutely. I will add it at the end as well.
In some places they are illegal without a doctors script which is idiotic IMHO. And many doctors simply won’t do them. My doctor was fine with it but was confused at first. His comment was “I have sent many people down for DXA scans for bone density but I am not really sure how that would help you with your goals.” Originally that was the purpose but then some people realized you could see OTHER things as well. And some have made a business out of it. He looked into the cost at the hospital and said, “Through the hospital it does not go on your medical record like you had hoped, it is cash only and it is $125. I think your $45 scan on the van is a much better deal. I can always scan your reports into the system.”