Dunkin' Donuts

I increased the resistance (by 1 increment) on my cycling today and maintained the 3x15 lunge & squat routine, but sped it up slightly. I actually broke a sweat (two drops) this time, and I can feel my leg muscles getting worked. By the end of my entire workout however I was feeling some stiffness in my hip, most likely owing to the sit-ups I did in addition to some weight lifting. Increased my pull-ups by 1 for the first two sets, but could only do 3 on (instead of 5) on my last one. I know, I'm a pretty huge dude.

I did get the body composition analysis done today though! It is a scale with metal panels for your feet - no socks or shoes. It is made by Tanita: Great Success Athlete. Enter some vitals (height, age, etc.), and five seconds and a "mild electrical signal" later, you've got a body composition analysis! Here's my body, presented by the Tanita TBF-300A Analyzer. Tanita: Where Tomorrow is a Smile.

Tanita Body Composition Analyzer

Body Type: Athletic
Gender: Male
Age: 26
Height: 5 ft 10.0 in
Weight: 164.4 lb
BMI: 23.6
Fat%: 10.6%
Basal Metabolic Rate (BMR): 1809 kcal
Impedance: 495 Ohms
Fat Mass: 17.4 lb
Fat Free Mass (FFM): 147.0 lb
Total Body Water (TBW): 107.6 lb

An "athletic" body type means by resting heart rate is < 65. This is a nice hangover from my running before the surgery.
The BMR is the amount of energy I need to simply exist. That is, how many calories to maintain normal body functions like breathing and keeping my heart beating.
Impedance is how body fat percentages are calculated: lean muscle (including water) conducts the current, and fat impedes it.
Listed healthy body fat percentage for males under 30 is 14-20%, so booyah to that.
TBW measures exactly what it sounds like: the amount of water in my body. Tanita Body Composition Analyzer: Supreme Joy Enhancer suggests that females remain 50-60% hydrated, and males 60-70%. I check in right at 65%, so double true.

In the quest for dunking, I think these statistics are about right. I suppose I could try and get below 10% body fat to further lighten the load. Before the Tanita Body Composition Analyzer: Power is a Poem program would run, I needed to enter a target body fat percentage, so I entered 10% just to get it to start. Apparently I would need to lose one pound to reach that goal. I don't think there is a correct profile for dunking, other than jacking up my leg muscles. I'll be asking the trainer this week if I can start using weights on my squats / lunges. It's probably still early for that, and I definitely don't want to set myself back by aggravating my hip.

Onward!