Hey Chimps/Monkeys/Gorillas,
As you all know, I am on a personal mission to have a better health goal as well as better career advancement. I have reduced my body fat ratio from 27% to 21% in a 2 month. Targeting 15% which I believe is the best range to be in for a 35-year-old banker VP.
But today I want to talk about Metabolism - the key driver or metrics that influence your wellness and body-fat ratio.
You can estimate your Metabolic way or RMR with Mifflin-ST Jeor equation, which is a predictive, but often inaccurate, equation for the resting metabolic rate that studies suggest. Here's how it works are the formula and an example:
**For Men : 10 x weight (kg) + 6.25 x height (cm) - 5 x Age + 5
For Women : 10 x weight (kg) + 6.25 x height (cm) - 5 x Age - 161**
But this is inaccurate, or just an estimate. As a banker, we know that a small inaccuracy can have big ramification.
So, I went for the Metabolic RMR test. Here's it is -
sharingan_kakashi, hey, look at the bright side, at least you didn't get a ton of monkey shit thrown at you...here is my best guess on threads that might be helpful:
Maybe one of our professional members will share their wisdom: Paul_Lo robd344 Evan-Gatti
I hope those threads give you a bit more insight.
You've asked the question and calculated your Mifflin-ST Jeor equation. Can you clarify how do you biohack?, i.e. what do you do...
By biohacking, I meant how I quantify my current fitness level.
1 - Body fat % (not weight) is key to most of your health problem which affects your career + social life.
2 - I measured it using BOD POD (a gold standard measurement). (since I didn't have much time and wanted an analytical dashboard to measure my benchmark, I used Fitnescity).
3 - Key parameters that influence Body - fat % are A) your Metabolic Rate and B) your Diet.
4 - I measured my RMR (it helped me calculate how many calories I need to maintain my weight) and other metabolic parameters (e.g. luckily I burn more fat than muscle, so keeping a tab on my diet more than exercising is better for me). Here also I used Fitnescity.
5- Now I know my BF% and metabolism data points and thus understand my body. Based on these parameters, I now have a workout and diet regime. I am focusing more on my diet than Gym and exercise.
6 - I will be doing Dietary assessment now to see what my diet should be planned, and what helps me.
This is my Bio-hacking way. I now have better control over my health.
I think you're over thinking things. A formula like that is going to be way off and the number is useless in my opinion.
You need to weigh yourself daily first thing in the morning, track that for a few weeks, in addition, track your daily calories. Keep your daily calories the same and see if your weekly average weight changes.
Thats pretty much the only way to figure what caloric intake you need (to gain weight, maintain, or lose weight). Whats the point of knowing your body needs a minimum of 1290 calories per day? Thats insanely low amount of calories per day even if you were trying to lose weight.
@Isaiah_53_5" might have a better explanation
Yeah, not sure why someone would want to know min calories needed per day, thats silly.
I had a pretty light day today @ about 4100 calories burned. I mainly track calories to plan for food, I don't target a certain number and say 'well my health would be optimal at x kcal per day,' either burned or intake.
Just exercise and eat and listen to your body. That's what I do. All these calculations can be used for planning, but if you're at a store and hungry and want a snickers, buy a freaking snickers. Going 100% on a diet isn't always possible and just try to get a lot of fruits and veggies in and micronutrients and dark leafy greens. You'll look better and feel better and perform better at work.
@Ronclue" @Isaiah_53_5"
You guys are right to some extent. Here's my justification why I am trying to measure.
1- Constant body weight is not the right measurement. Body fat % is what actually matters. As a lifestyle as ours, the same body weight might mean an increase in fat, decrease in muscle. I strongly believe overweight is a wrong way to put things. Body fat % is the way to go ahead.
2 - Also, no two bodies are similar. 1290 calories is the minimum calorie that I need while resting (just for breathing and life essential task). Depending on your lifestyle, you will need more calories.
See the table here in this blog post, put in your RMR data and your lifestyle, you will able to calculate the minimum calorie to maintain the same weight - https://www.fitnescity.com/blog/understanding-your-metabolic-rate
So, in short, your wellness is a function of body-fat %, lifestyle, Metabolism and Diet.
I am just trying to quantify my wellness and have a benchmark. Being a number guy, if I don't see numbers around - I can't manage it.
What are you doing that burns 4100 calories? That seems like a ton.
any ideas how to track kcals for powerlifting? like 5 sets of 5 stuff at 80-85% submaximal
As someone with a company in the "biohacking" space, I think it really varies from person to person.
There is no simple one size fits all solution because lifestyles vary heavily as well as physiological needs. IE some people run on 5 - 6 hours of sleep just fine but others need 8.
I tend to eat light & frequently but can go pretty HAM with overall caloric intake if I'm bulking/lifting very heavy & frequently. Doesn't affect me mentally much and I find workplace efficacy doesn't vary much.
This sounds interesting, mind telling me more? What does your company do or sell?
I would but I've posted too much non-pc stuff here and don't want it coming back to haunt me.
Curious to know if you regularly consume nootropics/mind altering substances?
Experimented with pretty much everything as I don't have an addictive personality. The only thing I take on a regular basis is caffeine and L-theanine which is a green tea extract. Most of the newer chemicals are way too risky to use long term IMO.
Exactly. No two bodies are similar. That's what I believe that quantifying your health is very important especially for working professionals like us who have a demanding job description.
or... you could pay $100 bucks for a fitbit to calculate your burn rate
We both have a bit different perspective on trying out new things.
Fitbit is good but it doesn't provide an exhaustive, accurate data.
It’s pretty accurate for me. I’ve used a Versa, Ionic, and Garmin Fenix 5x Plus to track calories burned and they are all pretty consistent for me and align with my intake with a net zero calorie intake meaning I will stay the same weight, given that my endocrine system does not change. I wore the Versa and Garmin on each wrist some days to verify the data.
The weight entered is an essential variable and I typically enter the weight as the low end of my daily mean weight (I have a 6-8lb daily variance).
I have calorie alarms (ie at 4000) for meal planning mainly.
If I hit 4000 calories before an evening workout, shit is about to get real.
Guys, this really isn't that complicated. I'm talking from experience, being into lifting and so-called fitness for a few years now.
Your body is actually very simple math. Calories in vs. calories out. If you want to lose weight, eating below your daily mantain number will ALWAYS result in a weight lose, doesn't matter if you stuff on chicken & rice or McDonald's. Vitamins and food quality are different topics, but this is what it is. Add some serious weightlifting / calisthenics to the equation and you are on a track to build a nice, healthy body.
You know what's the issue? Majority of people pays attention to f-ing usless calculators, devices, trackers, biohacking (yeah what the f-ck is that anyways) instead of simply eat right and train hard. They'd rather spend $100 on a shitty personal trainer then do heavy deadlifts. Because it's easier. Well guess what - to build a body you want, you need to power through and push it to the limits. Nothing comes easy, and if you believe those '30 days to abs' articles then you'll probably never achieve what you want.
How do you know your maintenance number? Any advice or lessons learned on how to experiment and find out what that number is (through trial and error maybe)?
Yes, trial and error. You'll never hit it 100% as your body is not a machine, but after a month or two of tracking calories you will know how much should you eat to gain / lose weight.
Important is to track this for real - if you snack between meals, etc your tracking will be innacurate. So to find your number - be consistent at first
I don't know if it's considered a "bio hack" but skipping breakfast has helped me greatly. Unless you're going to work the farm from day break to sunset the whole, "breakfast is the most important meal of the day" stuff is BS. I'll just have water and coffee in the morning if I'm heading into work that day. Only time I will eat breakfast is if I'm planning on doing physical activity early on and all day.
hmm..so you're referring to Intermittent Fasting?
Are you referring to Intermittent fasting?
Also I once went to an Intermittent fasting meetup up here in NYC. These people measure everything - calories and specifically body-fat %. They keep a tag of there body - fat % every month.
And they use many methods to measure them like this -
https://www.fitnescity.com/blog/how-to-measure-body-fat
One of the guy there, lost body fat from 43% to 15% - quite tremendous isn't? He is a Partner in a VC firm.
Your assumptions are all wrong you fucking wannabe smartypants fatty
Looking at people using the term biohack and monitoring every detail of what they consume always cracks me up.
Stick to your common sense (I'm assuming people aren't retards here) and just maintain a healthy diet and exercise routine. The most I'd do is prob get a test to see if you have any vitamin deficiency so you know what to focus a bit more on. Other than that, please don't waste your fucking time "biohacking".
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