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.
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.