Biohacking Myself - Why Body Metabolic Rate Is Key To Your Success As Banker?

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 -

Comments (45)

Sep 28, 2018

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.

Sep 30, 2018

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...

Oct 1, 2018

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.

    • 2
Oct 5, 2018

BodPod isn't the gold standard, DEXA scan is.

    • 1
Oct 5, 2018

@VodkaRedBull" I will agree to that as DEXA gives more data and insights that BOD POD. Have you done a DEXA scan? Did you do it in NYC side?

Some more details about DEXA here.

https://www.fitnescity.com/dexa-for-body-composition/

Most Helpful
Oct 5, 2018

I've done DEXA scans with a company called BodySpec, they have locations in Seattle and Los Angeles, I think they are expanding elsewhere as well. Pretty affordable ~$45, but I know in some markets DEXA is pretty cost prohibitive.

The readings are very accurate. Measures bone density and fat lbs super well. It gives you readings for bone, fat, and "lean tissue", which consists of water and muscle, so variations in hydration can affect readings month to month so its best (as with anything else like this) to get scans fasted and around the same time of day each time. Added plus is that it gives you body fat percentages by body part (right leg, left leg, etc.) which helps you identify imbalances if you have any. Pretty interesting to see honestly, as people carry fat in different places.

Also, I've done an RMR test as well, and I found that the RMR estimate that come with the results of my DEXA was very close to the results from the legit test. RMR of about 1700 calories.

Would definitely recommend DEXA scans! You can use your HSA account for it too.

    • 3
Sep 30, 2018

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

Array

Sep 30, 2018

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.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

    • 3
Oct 1, 2018

@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.

    • 3
Oct 1, 2018

What are you doing that burns 4100 calories? That seems like a ton.

    • 1
Oct 5, 2018

any ideas how to track kcals for powerlifting? like 5 sets of 5 stuff at 80-85% submaximal

Oct 1, 2018

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.

Oct 1, 2018
m_1:

As someone with a company in the "biohacking" space,

This sounds interesting, mind telling me more? What does your company do or sell?

Array

Oct 1, 2018

I would but I've posted too much non-pc stuff here and don't want it coming back to haunt me.

Oct 1, 2018

Curious to know if you regularly consume nootropics/mind altering substances?

Oct 1, 2018

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.

Oct 1, 2018

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.

Oct 1, 2018
sharingan_kakashi:

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 -

or... you could pay $100 bucks for a fitbit to calculate your burn rate

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

    • 2
Oct 2, 2018

We both have a bit different perspective on trying out new things.

Fitbit is good but it doesn't provide an exhaustive, accurate data.

Oct 2, 2018
sharingan_kakashi:

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.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

    • 2
Oct 5, 2018

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.

    • 2
Oct 6, 2018
hijackbanker:

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.

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)?

Oct 6, 2018

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

Oct 6, 2018

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.

Oct 7, 2018

hmm..so you're referring to Intermittent Fasting?

Oct 7, 2018
WidespreadPanic90:

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.

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-bod...
One of the guy there, lost body fat from 43% to 15% - quite tremendous isn't? He is a Partner in a VC firm.

    • 1
Oct 6, 2018

Your assumptions are all wrong you fucking wannabe smartypants fatty

heister:

Look at all these wannabe richies hating on an expensive salad.

https://arthuxtable.com/

Oct 8, 2018

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".

Oct 8, 2018
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