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Great work bloaker.

I have a Tanita scale too, and find I can cheat the body fat mass/muscle mass etc by wetting my feet. I think your hydration level changes it too. The body weight number is big one that matters. I usually measure at 9pm for the most flattering number.
 
I weigh in about 415 every morning. It is the only time I can be consistent. As for wet feet, unless I peed the bed... that won't happen as I have not showered yet. This is typically right before I hop in. I don't want to have wet hair when I weigh myself.... I could look fat! :D
 
I read somewhere that people are tallest in the morning, so there may be slightly more body when dividing to find the body fat percentage!

Just about measuring your fitness, but in case anyone doesn't know it, you can get very accurate power data simply from timing a climb and entering the data into the bike calculator.

Bike Calculator

Useful calculators for estimating your speed on a bicycle velocity from various parameters.
bikecalculator.com
I have a power meter on my main bike but this calculation seems to be accurate to within a few percent, the typical error on a power meter itself. There is an even simpler calculation that gives you watts per kilo for you and the bike from the gradient and your VAM or ascent speed, two numbers that come up for every Strava segment

VAM: Effects of Gradient | 53x12

www.53x12.com www.53x12.com
Given how good these simple calculations are, the mystery is why "estimated power" on Strava is so bad. On climbs it is absolutely hopeless.

On the subject of climbing, running uphill with a maximum effort is also a classic way to measure maximum heart rate, for setting zones in heart rate based training.
 
I got a similar layout of info from my tanita too. most of the time it's ok. but sometimes I get doubts about how they calculate the body fat %, how much is measuring, and how much is calculations/ guesstimates. I usually get 12 to 13% fat results, but have had outlaying highs and lows of 11 to 15%, sometimes in matter of hours it can be 3-4% off from the previous result. I am not much concerned about absolute value of the measurements, I know that cannot be expected of a feet-and-hand-held measuring device, even top of the range one.

but I was at least hoping it's gonna be consistent with itself. just this morning I got 13% first thing outta bed, 1h later I've had some water and breakfast, minus a large dump, which should equate things in my mind, and just cross checked to see what would happen. I got up to 16.5% all of a sudden.... first time I've ever seen 16% too. what gives?
 
speedwobble said:
I have a Tanita scale too, and find I can cheat the body fat mass/muscle mass etc by wetting my feet. I think your hydration level changes it too. The body weight number is big one that matters. I usually measure at 9pm for the most flattering number.
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I weigh myself every morning after I had a pee.
(This is not to minimize my weight, but for consistency. Weighing yourself after peeing will up the body fat percentage.) Like @bloaker said, if you do it before you shower, your feet are dry.
 
luka said:
but I was at least hoping it's gonna be consistent with itself. just this morning I got 13% first thing outta bed, 1h later I've had some water and breakfast, minus a large dump, which should equate things in my mind, and just cross checked to see what would happen. I got up to 16.5% all of a sudden.... first time I've ever seen 16% too. what gives?
Click to expand...
If you have a lot of water or waste in your system, then the non-fat body mass is larger and thus, your body fat %age lower. It shouldn't jump that much, though. But overall, I wouldn't put too much stock in the daily values, your averages are more important. I now know that when I have had a salad day (like yesterday or this lunch), I will shed a few hundred grams. Conversely, if I had ramen for lunch or dinner the night before, I will gain up to 1.2 kg. But I know those will go away easily. (Just don't have ramen for lunch every day …)
 
The wet feet, hydration level, and going to the toilet etc. are ways of messing up the measurement, because the scales measure conductivity.

I don't really believe my Tanita, but it gives me motivation and that's all good!
 
The Tanita scales estimate body fat via electrical currents sent through the body, in my case, from one foot to the other. The conductivity of your body varies, and one variable is whether your feet are wet.
 
speedwobble said:
The Tanita scales estimate body fat via electrical currents sent through the body, in my case, from one foot to the other. The conductivity of your body varies, and one variable is whether your feet are wet.
Click to expand...
Which is why you do the same routine daily. You can control plenty of variables.
 
So the latest update....
One of my riding buddies commented I was looking good... my response....

"It isn't a lot of work, it is a lot of discipline. I would rather put in the work."

The good news - junk food, soda, etc... has no appeal to me. I still want sandwiches and burgers tho. :(

1589404973223.png
 
Thank you @stu_kawagoe .

The hardest metric to move has been the Visceral Fat number.
It is the one number that has kept me a tad more motivated than the other numbers as it has bigger health implications.
Supposedly... 1-12 is healthy. I was at 13. It wasn't until very recently I got to 12. I have been at 12.5 for a long while - but 12 is recent.
 
bloaker said:
Thank you @stu_kawagoe .

The hardest metric to move has been the Visceral Fat number.
It is the one number that has kept me a tad more motivated than the other numbers as it has bigger health implications.
Supposedly... 1-12 is healthy. I was at 13. It wasn't until very recently I got to 12. I have been at 12.5 for a long while - but 12 is recent.
Click to expand...

I have been at 13.0 (occasionally 13.5) for the longest time but recently managed to get down to 12.5.
 
keep it up! it indeed is about discipline and consistency. in the end, what you do in the 23 hours of the day outside the physical workout is gonna matter more than that 1-2 hours of training anyway. and do I know about discipline man:

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luka said:
keep it up! it indeed is about discipline and consistency. in the end, what you do in the 23 hours of the day outside the physical workout is gonna matter more than that 1-2 hours of training anyway. and do I know about discipline man:

View attachment 20119
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24才 - LOL, last time I checked at a gym, it said my metabolic age was 77 years old- Being in my early fifties, I was pretty bummed.
 
on the one hand, it's kinda flattering since I'm 38 now, but on the other hand I realize there's a bit of vanity programming into these devices... I guess if one is fairly lean but with a bit of muscle mass, it pushes the "metabolic age" way down. that said, I feel the fittest I've ever been in my life. sure in my twenties I was lifting heavy and was big and strong, but with poor mobility and lots of fat too - like 20% or so. then I went the other way in my early thirties and lost 15kg, turning into a climbing machine and endurance only skinny guy.

I feel like I've hit a nice balance now, with reasonably low body fat, and without excelling in any one respect, I got some aerobic fitness, I'm more mobile than ever (working on those joints now) and passable in strength or explosive movements too. it's all about what one sets as one's goal, and progress should only be measured against one's own past level and future potential - not against completely different individuals. so stay motivated everyone!
 
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