Hydrostatic Testing - Body Fat Testing RESULTS

As I mentioned in my previous post, I did my first Hydrostatic Test this morning. It was great as it showed my hard work had actually paid off. I also made a mistake and I fasted for 8 hours - maybe it wasn't a mistake actually but I should keep this in mind the next time I do the test in order to keep the constants the same.

Results:
Body Fat: 15.7% (ideal for men my age is 15%)
Lean Body Mass: 84.3%
Maximum Exercising Pulse: 168 bpm
Daily Caloric Intake to Maintain Weight: 2711.5 calories
Weight: 159.5 lbs

Results Interpretation
I am pretty happy that my body fat % was at 15%. I did a test a while ago with electrodes and it tested about 19% but that was like 5 years ago and I know I had more fat. I was actually hoping to have less fat but this gives me a better idea of my body.

Now, the weight shown says 159.5 lbs. I am not sure this scale is accurate - a lot of scales give me different readings. I went back to weigh myself at the gym with my gym clothes and meals in my stomach and I weighed about 165 lbs give or take. Would my clothes and food make up for 6 lbs of weight? I don't really care actually as now I am focusing more on how I look and feel than on my weight as well as on my percent body fat.

I also did some research online and it seems like once I reach 10% body fat I should be able to see my six-pack!

http://www.ironmagazine.com/article12.html
http://www.diet-blog.com/05/six_pack_abs_reality_check.php

Sample 2500 Calorie Menu

I have re-done my menu based on the recalculation of calories. Here is my new meal plan. It kind of revolves around my work schedule and workout schedule. I also tried to keep the 20% fat, 40% carb, 40% protein, but that is kind of hard to do.

Meal 1: 730am and 830am
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of 2% milk (122 cal, 4.8g fat, 11g carb, 8g protein)
- 1 cup of dry oatmeal with water (300 cal, 6g fat, 54g carb, 10g protein)
Totals: 542 cal, 11.8g fat, 58g carb, 42g protein

Meal 2: 10am
- 1 cup of fat free yogurt (110 cal, 0 fat, 17g carb, 9g protein)
- 2 table spoons of craisins (130 cal, 0 fat, 33 carb, 0 protein)
- 2 table spoons of almonds (82 cal, 7.2g fat, 3g carb, 3g protein)
Totals: 322 cal, 7.2g fat, 53g carb, 11g protein

Meal 3: 12pm
3 oz of ground beef (85%)(230 cal, 15.1g fat, 0g carb, 21.9g protein)
1 cup cooked brown rice (218 cal, 1.6g fat, 46g carb, 5g protein)
1 cup cooked vegetables (50 cal)
Totals: 498 cal, 16.7g fat, 46g carb, 26.9g protein

Meal 4: 4pm
- Low Sodium Cottage Cheese (80 cal, 1.5g fat, 4g carb, 14g protein)
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
Totals: 180 cal, 2.5g fat, 24g carb, 18g protein

Meal 5 (post-workout): 630pm
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of 2% milk (122 cal, 4.8g fat, 11g carb, 8g protein)
Totals: 242 cal, 5.8 g fat, 14g carb, 32 g protein

Meal 6: 8pm
3oz of chicken breast (128 cal, 0 fat, 0 carb, 24g protein)
1 cup of wheat pasta (285 cal, 1.5 fat, 49.5 carb, 12 protein)
1 cup cooked vegetables (50 cal)
Totals: 463 cal, 1.5 fat, 49.5 carb, 36g protein

Meal 7: 10pm
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
- 1 turkey slice (36 cal, 1.4g fat, 1g carb, 5g protein)
- 2 tablespoon of mozzarella cheese (90 cal, 6g fat, 1g carb, 8g protein)
Totals: 226 cal, 8.4g fat, 20g carb, 18g protein