RD and Dr Appointment Results

1. Blood pressure 118/60 (very good)
2. Resting heart rate 64 (very good)
3. Heart sounds "wonderfully strong and clear. I can tell you're working out and doing a good job at it"
4. Weight 152; She said I'll never get to the average healthy range (125-137.5) due to my activity levels and amount of lean tissue I have (118 pounds of "fat free tissue"; e.g. bones, muscle, tissue, organs).
5. Body Mass Index 25.3 (my trainer has me at 26.4). The healthy range for an average women my age/height is 18.5-24.9. These numbers will be higher for people in the 'fitness' or 'athlete' category. I'm solidly in the fitness category and I'm borderline considered an athlete. You're considered an athlete if you exercise 6 days a week a minimum of 1 hour each time (my average is just under that at 57 minutes 6 days a week).
6. Body Fat is at 22.6%; average healthy ranges are 25-31.7%, fitness is 21-33%, for an athlete the range is 14-20%. Again, I'm in the fitness range and very near the athlete range.
7. My BMR is 1,397 (I burn this many calories plopped in a chair), total calorie range should be between 1,397 and 1814 assuming I continue with my current activity levels; which is my plan.
8. She recommended I continue targeting 1500 calories but she decreased my protein and increased my carbs. She was impressed at how balanced my meals were and at how low my fat numbers were. She said if I'm comfortable and satisfied with the low fat diet, to continue it.
9. The recommended breakdown of the 1500 calories is 22% protein (84g), 20% fat (33g), and 58% carbs (218g). Sodium, sugars, and fiber were good.
10. I'm well hydrated (56% target is 50-60%) considering I had been fasting.
11. She said over all I could lose a little more weight, maybe 5-7 pounds, and from there should basically stop paying attention to the scale and instead use a combination of calipers (from my trainer) and a tape measure. She estimates that if I lose 5-7 pounds and continue exercising I'll firmly be considered an "athlete".