Did quite well today; had salad for lunch and dinner and barely snacked at all over my afternoon shift. I hit the gym in the morning to get my body fat percentage tested which I was really nervous about - but it actually went incredibly well. Here are the results:
Body fat percentage: 20.6%. I can't get over this - apparently female athletes have a body fat % of 14-20%, then anything between 21-24% is fit, between 25-30 is acceptable and 31+ is obese. Find it hard to believe I'm 0.6% off being considered an athlete to be honest, seems a little unrealistic...
Visceral fat: 1.0 lvl. Visceral fat is abdominal fat surrounding the vital organs in this area, and anything between 1-12 is considered healthy.
Lean muscle mass: 41.9kg, or 75% of my total body mass
Metabolic age: 12! Get in! As I explained at the gym this is excellent news because I sat in bed eating biscuits the night before. Gives me an excuse to do that more often :D
BMR: 1338 calories - the amount I would burn each day if I just sat in bed doing nothing
Water: 58.6%. The range for a healthy female is 45-60%
So all in all, things are looking pretty good in terms of health and body fat - although my weight has actually gone UP which is annoying. Having said that, muscle weighs more than fat and I've been gymming it for a month now...so could be that? Otherwise this diet is just doing nothing in terms of weight. At least I can take comfort in the fact that it's undoubtedly making me healthier...still though, would be nice if the scales took that into account!
I'm getting a program drawn up this Friday to include strength training: apparently the most effective tool when it comes to body sculpting and ultimate fat loss. I had a bit of an explore over on the other side of the gym; the 'dark side' where a) I've never set foot in before and b) everything looks like an implement of torture. I tried giving one a go but just ended up sitting on it for 5 minutes while I tried to make sense of the instructions - eventually had to get someone from reception to give me a quick tutorial! I then had to resort to sneaking looks at an old lady on the machines to figure out how to use them...highly embarrassing and just one of the reasons why I'm a bit suspicious about my 'athletic' body fat status! Not only that but I had to lower the shoulder press weights from 4kg to 3, to 2 and finally to 1 to get like three minutes out of it - I have NO arm strength at all! I did already know that though; my arms feel like they're about to fall off after cleaning approximately two windows on the boat.
Anyway! Once I've got the program drawn up I'll have just over a month to go hard before the holiday season kicks in and I head off to Cairns/Port Douglas and Bali :D
The cherry on top was a nice new dinner recipe:
Quinoa salad w/creamy avocado dressing
-In a large bowl, combine black beans, halved small tomatoes, diced capsicum (pepper), half a diced avocado, diced cucumber, a tin of sweetcorn, half a diced red onion, some fresh coriander, a few squeezes of lime juice & salt and pepper. Stir in the quinoa when it's cooked.
-While the quinoa is cooking, make the dressing. In a food processor, combine the other half of the avocado, silken tofu (the recipe says 1/4 cup but I improvised), a garlic clove/powder, chopped fresh coriander, a small amount of chopped green onion (not too much otherwise it overpowers the dressing), 1 tbsp lime juice, 3-4 tbsp water, a small amount of cumin (recipe suggests 1/4 teaspoon) and salt & pepper to taste. Blend until smooth, then pour onto the salad and give it a good stir.
-Ta da! It's really tasty and super healthy!
Activity - cycle to gym and back, 6km on treadmill, 20 min leg presses and raises
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