Just a few brief notes from this morning’s visit with Dr. Dua.
Posted by Chuck in News, tags: Body Composition, Diet UpdateI need to drop my cardio to only 2 times per week and start weight training again. My body fat is 32% and even though I’ve lost a good bit of weight (down to 216 from 280), the amount of muscle has been dropping steady. I lost about 30 pounds of muscle since September (with some amount of error in figuring). But even at 10% error rate that is too much. I need to have at least 150 lbs of muscle/bone instead of the 132 lbs muscle/bone I have as of last week. Gonna start hitting the gym and focusing on muscle mass increases – starting tonight!
Instructions from Dr. Dua are:
- Weight training 3 times per week
- Cardio 2 times per week
- 1800 calories per day:
- 200 grams of carbs
- 150 grams of protein
- 45 – 50 grams of good fat (omega 3′s)
All the blood work looks good. The cholesterol numbers were up a little, but still only 159 (up from 140 last time). My vitamin D levels are now 40 compared to 22 last time. I want to raise it a bit more (to around 50) but I’m above the 32 minimum that it should be. All the other stuff looks really good too.
Body scan shows that my legs are the leanest of my body with my left leg not quite as lean as my right. That makes a bit of sense because of my back issues affecting my left leg. My left arm is too more fatty than my right, but I am right handed. Of course my trunk is the worse part with the most percentage of fat, but that is expected. And we didn’t even bother looking at the bone density, which was perfectly fine. I have good strong dense bones!
My head weighs over 12 pounds, based on the body scan.
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