Tag Archives: dexa scan

Dexa Scan – Follow Up

28 Dec

Way back in August I went for my first dexa scan.  When I left Jarrod at MeaureUp that first time I vowed that I would reach my goals of achieving 23% body fat and having between 10kg and 15kg of fat mass in 12 weeks.  I went back to Jarrod recently, about 16 weeks later, and here is how I went!

August Results

Body fat percentage: 27.6%

Fat mass: 18.5kg

Lean muscle mass: 45.8kg

Body Part Breakdown:

Each arm: approx 1kg fat mass; 2.2kg muscle mass
Trunk: approx 6kg fat mass; 23kg muscle mass
Each leg: approx 4.5kg fat mass; 7.8kg muscle mass

December Results

Body fat percentage: 21.9% (5.7% drop GOAL REACHED)

Fat mass: 13.8kg (4.7kg drop GOAL REACHED)

Lean muscle mass: 46.4kg (600g gain)

Body Part Breakdown:

Each arm: approx 700g fat mass; 2.4kg muscle mass (a drop of 200g in fat and a gain of 200g in muscle in each arm)
Trunk: approx 4kg fat mass; 23kg muscle mass (a drop of 2kg in fat and a small increase in muscle)
Each leg: approx 3.5kg fat mass; 7.5kg muscle mass (a drop of 1kg in fat and a small decrease in muscle in each leg)

December Scan

I’m extremely pleased with my results!  I now have no doubt in my mind that I will be stage ready in 4 months (YES!  4 months!  More on my comp in an upcoming post!).

To be in a good position for comp I need to lose another 4kg of fat.  I think that is very doable seeing that I just lost that amount in 4 months and I wasn’t even on a hard cutting diet!  Nor was I very strict with my cardio either.

I am extremely excited to see what changes my body is going to make over the next few months and can’t wait to share it all with you guys!  Stay tuned! 🙂

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Dexa Scan – Review & Results

3 Aug

Yesterday I went to get a dexa scan and I have to say it was honestly one of the most interesting things I have ever done in my life!

What is a Dexa Scan?

Body Composition Australia uses the worlds most advanced scanning technology from Hologic, USA.  Dual energy x-ray absorptiometry (DEXA), assesses total body bone mineral density and highly accurate measures of the body’s soft tissue composition (muscle mass and fat mass).  By measuring your body’s muscle mass, fat mass, and bone mineral density, Body Composition Australia can determine your total body fat percentage, and changes in regional body composition. We also undertake specific measures to determine your risk of Type 2 Diabetes and heart disease. 

Dr Jarrod Meerkin was so lovely and made me feel very at ease.  The scan is non-invasive and you remain fully clothed the whole time.  The only thing that is uncomfortable about the whole thing is the amount of time you need to remain still!   Basically, all you need to do is lie down on a bench and the scanning device passes over your body.  The whole process takes about 5 minutes.  It’s that easy.

My Results:

Firstly, he told me that my bone density was excellent.  It is so good that it is actually off the charts for my age.  How you like them apples??

Then he moved onto the real reason I was there – to learn more about how much fat and muscles my body holds.

My overall body fat percentage was 27.6% (women should be between 21 – 33%).

Jarrod explained to me that the percentage number is not the most important factor here.  What is more important is the actual fat mass and lean muscle mass that your body holds.

I have 18.5kg of fat mass and 45.8kg of muscle mass (which he said was very good).

The total fat mass of females should weigh between 20kg – 25kg.  He explained that anyone who falls between 15kg and 20kg is doing very well.  Professional female athletes sit between 10kg and 15kg of fat mass therefore this is now my goal.

Body Part Breakdown:

Each arm: approx 1kg fat mass; 2.2kg muscle mass
Trunk: approx 6kg fat mass; 23kg muscle mass
Each leg: approx 4.5kg fat mass; 7.8kg muscle mass

So How Do I Get to My Goal?

The coolest part of the whole process was when Jarrod broke down all the information in order to develop a plan and helped me set an initial goal of getting to 23% body fat within 12 weeks.

Using the information from my results he calculated that my BMR is 1565 cal/day (the amount of calories your body needs to just maintain life).  To get to 23% I would need to be at a weight of 63.9 – 64.9kg.  To achieve this I will need to lose 4kg of fat (which would bring me to 14.5kg of body fat) and gain 1-2kg of muscle.  To achieve THIS I need to modify my diet and expend a MINIMUM of 1800 cals per week on exercise (too easy!).

Then he gave me my new calorie and macro requirements: 1900 cals per day; 166g protein; 143g of carbs and 74g fat (fat total is to be divided by 3 – 1/3 sat fats and 2/3 poly and monounsaturated fats).

I’m excited to punch all the numbers into Calorie King and develop a new meal plan!  Yay!  More food!

For those in Sydney, you can get it done in Pitt Street at http://www.bodycomposition.com.au/

Prices are here: http://www.bodycomposition.com.au/index.php?pageid=2 (I had the short consult)

Moral of the story – whether you are serious about making gains or loses, get this done. You will not regret it.

The scans are clearly VERY flattering... haha

 

 

To Compete or Not to Compete

20 Jul

… that is the question.

The 12 week challenge that I set myself is almost up.  I could continue on with that challenge, as I am still not at the desired body fat that I would like to be at, or I could set a new challenge for myself – compete in my first Sports Model Competition.

A Sports Model Comp or a “Bikini” comp is different to a body building or figure comp (what Charlotte is doing).  To quote the IFBB rules:

Judges will be looking for the girl who displays the best shape, symmetry and tone as well as being the best groomed in terms of hair, make up, tan, nails etc to complete the look.

This category will suit the girl who trains for perhaps aerobics/dance/boxing etc and trains for toned body but without the extra muscle required for our Figure competitions. Girls who are “curvy” or “slim” will all be competitive as judges will assess which girl whose shape and tone is best presented. This category would suit girls who are training to compete in Figure in the future.

I think this is something that really appeals to me.  I’m not looking to compete in figure or body building and the shape that I am after is very similar to that of a sports or bikini comp model.  So why not get the physique and then have a little fun with it, maybe even win some prizes, whilst I can?  🙂

Now, there is a comp coming up in September but I doubt I will be ready by then so I think realistically I need to aim for March 2012.

I will be going to get a dexa scan in the next couple of weeks to find out my exact body fat and then that will help me determine how much body fat I will need to lose.  I’m guessing at the moment I would need to lose about 6 – 7%.  I hope the dexa scan doesn’t say it’s too much more than that!

Here’s some examples of what Sports Comp models look like:

Source: flexr6.com/

New progress pics will be taken this weekend so I’ll be able to get some better judgement on how much work needs to be done!

What do you guys think, should I go for it? 😀