BODYFAT PERCENTAGE

My bodyfat percent for this past competition was 15% When I did the IL State in May my bodyfat was 14%.

How can I adjust my diet to focus on burning bodyfat and not muscle? My goal is to get my percent down to the single digits for my upcoming 09 shows?

I know this will take some time since I weighed 310lbs four years ago.

Any suggestions are much appreciated!

The Rock

U sure it was 15% brother? By ur pics I find that kinda hard to believe...more like 5% maybe?

looking at those pics theres no way you were 14 or 15 lol 5 at the most id say!

Hey Rock, I agree with the others, you're surely lower than 14%. I'm 12.3% by the US Navy method at the link below, and you're definately more ripped than I am.

US Navy body fat calculation

How accurate is that test Steve?


-Steve

Thanks guys I thought it was lower as well. I used the hand held device at the gym the day before the show and it said 15%.

I even went to a sports doctor and did the bodyfat reading with the ekg attached to my toe and it read 15% two days before the show

He said it read that due to my water being 3 liters lower then normal since I was cutting water the day before the reading.

Even if my water is low it should give me accurate reading.

I had a link to a study the US Navy did comparing the accuracy of the method in my prior post to other techniques such as skin fold and hydrostatic testing. The study claimed that the US Navy method was more accurate than skin fold and on par with hydrostatic testing. Unfortunately, the link no longer exists, I think the Navy web site changed and I haven't been able to find the original page. I'll post the original link below for reference and look around to see if I can find it. I'm not in the Navy, so I don't really know my way around their site.

Here's my original study link for reference: US Navy Study Link (currently broken)

There is a calculator program available, and that link still seems to be good: US Navy Method Calculator Program

Thanks alot Steve!

I will definately check it out!

HAHA was that a joke u being 15% body fat???

Ok, I poked around some more on the US Navy web sites. I never did find the original study, but I found some more material that talks about their body fat measurement technique. The first link is to their physical readiness page and has a link to a PDF of their official measurement instructions (Instruction OPNAVINST 6110.1H, click on the link under "Related Instructions" on the right side of the page). The 2nd page has links to some related material including videos of how to take the measurements near the bottom of the page. Good luck!

Link 1: US Navy Physical Readiness page

Link 2: Related Links

Not a joke. Thats what the print out said and the hand held device in the gym

Yeah I agree there is no way you were 15%, unless you photoshopped the pics, lol! You look great and I know for progress we all like to focus on our bodyfat percentage when it comes down to shows, however it can really screw with your brain. I had my bodyfat tested once before a show not by my trainer but a nutritionist. When I went back to my trainer she started laughing because she said I could have told you that just by looking at you. She said that is the most accurate way to determine if you are on the right track. If I look at you and see you need improvement I don't care if your bodyfat is 2 %, lol!

Thanks Steve.

I just used the Navy method and it said my bodyfat is 10%

From your pics, you were not 15%, you were around 4-7%. You look good in your pics.

Hey Rock,

Hey bro, dont worry about BF%...They actully mean nothing at all...Go by how you look in the mirror...there are a few different ways to measure bf%, but none are to correct...I go by how I look in the mirror and go by pictures...take monthy pics now (offseason) then when you start your diet take pics every 2 weeks (starting around 16 weeks out) then go weekly (starting 8 weeks out) Use the same lighting and background each time, also the same distance...If you do this and keep up with the diet and cardio ofcourse...Then you will be amazed by the changes in your body...There is also an old book out called Sliced, by a Canadian bodybuilder (a girl) she wrote about the different stages of being fat and soft to ripped to the bone...There are 5-6 stages...God, I wish I knew who wrote that book...I have it somewhere around here, I will look it up for you and copy that chapter out for you....

Oh by the way, you where around 6% for the Ill state show...

chris

Hey I forgot the ask how did the show go over the other weekend ???

Thanks Chris,

That will definately help alot. I thought about buying a stand and camera for myself for christmas so I dont have to rely on someone taking the pictures I can just do it myself.

I placed 2nd in Novice Heavyweight
I placed 4th in Open Heavyweight

I was holding some water in the evening due to me getting lost heading back to the show. I was stressing big time trying to find my way back.

I am planning to do the Ottawa show in April of 09

You looked good. Chris 250 gave you good advice, the same basic things that I would reccommend. You looked about 5-6%. The bioelectrical empedence methods of checking body fat are not accurate at all. A few years ago I was 2 1/2 weeks out from a show. That handheld reading had me at 11.3%. I later got hydrostatic tested at 4.2%.