On a another thread, someoen asked how to determine an ideal weight goal.

What do people currently assess their ideal weight and BF goal to be? If you are at it, how long and what did you start out at. If not, where did you start and where are you now?

Please, please! women respond, particularly older women. (I am feeling lonely here. Even older men would be nice!)

But I am interested in everybody's info.

If you would state

1. gender,
2. age,
3. size frame (small, medium or large, according to table from Met Life Insurance, reproduced below --I believe the two bones they refer to are the prominent ones on either of the forearm bone.)

and if you can:

4. Current Weight
5. Goal weight
6. Current body fat
7. Goal Body fat

And if you feel like it:

(in general)

1. your workout plan (how many times/week cardio, weights and # of minutes each)

2. your food plan (Low Fat, low carb, high protein, etc.)

3. Are you using coaching?

Thanks,

Justitia

:D EDIT--- Sorry about the measuring body size frame did not get added : Here it is now: Note-- I think the two "prominent bones" they are referring to are the two bones at the end of the upper arm which are one on either side of the actual elbow. But please post the correct meaning if I am wrong.

-----------------------------

From University of Michigan Health System (Thanks to rtestes for the original link):

Your frame size or body build is determined by the thickness of the bones in your elbows, knees, ankles, and wrists. The Metropolitan Life Insurance Company offers this method of determining your body frame size: Extend your arm and bend your forearm upward at a 90 degree angle. With your fingers straight, turn the inside of your wrist toward your body. Place your thumb and index finger of the other hand on the two prominent bones of the elbow. Measure the space between the fingers against a ruler or a tape measure. Compare your measurement with the figures in the table below. Elbow measurements less than those given indicate a small frame; greater measurements indicate a large frame.

Women

Height in 1" Heels Elbow Breadth for Medium Frame
4'10" to 5'3" 2 1/4" to 2 1/2"
5'4" to 6'0" 2 3/8" to 2 5/8"

Men

Height in 1" Heels Elbow Breadth for Medium Frame
5'2" to 5'7" 2 1/2" to 2 7/8"
5'8" to 6'3" 2 3/4" to 3 1/8"
6'4" 2 7/8" to 3 1/4"

It is important to consider body composition. If you are muscular and athletic, you may weigh more than a sedentary person of the same height and frame size, yet you may be trim, while your sedentary counterpart may be overweight. If your weight comes from muscle, you may fall technically into the overweight category yet not be fat. However, in general, as you approach 20% or more above your desirable weight, your excess weight usually comes from fat. Body fat percentage can be determined by several methods, such as skinfold thickness, underwater weighing, total body water (hydrometry), and whole body potassium.

1: Male

2: 22

3: Couldn't find what would be reproduced below, but I bet ya it's large

4: 114.7 kgs (252.3 lbs)

5: As high as possible

6: 13-16 %

7: 8-10 %

Workout plan:
Light cardio as many mornings as possible (30-45 minutes each).
Four weight sessions per week (average 1 hour including warmup).
At least 2 cardio sessions in the PM per week (minimum 60 minutes).

Food plan:
Zig-zagging kcals.
Trying to eat lot's of veggies and fibre.
Otherwise no specific goals.
Macros varies widely.

No coaching, unless frequenting John Stone Fitness Forums counts as coaching.

Started out as 136.2 kgs (299.64 lbs) January 4th 2004. BF % unknown. Right now, I'm hopefully within 2 months of my fat loss goals.

1: Male

2: 16

3: Don't see it

4: 118 lbs

5: Unsure exactly. Want to gain muscle weight, but not excessively.

6: 8 - 10% (I think)

7: 6 - 7%

Workout plan:
Day 1: Back/Biceps/forearms
Day 2: Light Cardio/Abs
Day 3: Shoulders/traps
Day 4: Light Cardio/Abs
Day 5: Legs/Calves
Day 6: Chet/Triceps
Day 7: Light Cardio/Abs


Food plan:
Somewhat of a bulk. Eating alot...and eating alot of protein.

No coaching.

Just started a real routine two weeks ago, no significant gain yet, however I can lift a bit heavier.

I am pretty much 'at goal' except I want more muscle definition and a bit less BF%, but here goes..

1. Female
2. 37
3. size frame :medium
4. Current Weight:125.5
5. Goal weight: 120-130 (range)
6. Current body fat: 17-18%
7. Goal Body fat: 15-17% (range)

1. your workout plan : Cardio I do 6x week, on non weight days I do 40+ minutes, weight days a shorter more intense session in the AM. Friidays are off. Weights - three day split (M-W-Sa), about 30-40 minutes each day.

2. your food plan : 40-40-20 or 40-30-30 (trying to increase fat a bit). Saturdays are somewhat 'free' with a free meal and a few sweets. :) Have recently become amenorrheic so I am adding calories and am around 2k calories not including my tablespoon of Udo's oil.

3. Are you using coaching- No, other than these boards.

1. male
2. 18
3. medium

and if you can:

4. 176
5. 0... i mean 150 ;)
6. 17%
7. 10%

And if you feel like it:

(in general)

1. cardioweight training 5 days a week

2. 30/30/40 carb fat protein

3. nope

1. Gender:
MALE

2. Age:
26

3. Size Frame:
Medium, mesamorphic or endo-meso

4. Current Weight:
207

5. Goal Weight:
None really, I don't care.

6. Current Body Fat:
GUESSING about 10-12%

7. Goal Body Fat:
Eh, not sure. I've been under 8% before, but felt really flat and small. I really only have a goal to look good. :)

-----
And if you feel like it:

(in general)

1. your workout plan (how many times/week cardio, weights and # of minutes each)
About 25-35 minute weight session, 5 days a week. Just starting to do cardio, but only doing low-intensity walks with the dog every morning (weekdays) for about 45 minutes.

2. your food plan (Low Fat, low carb, high protein, etc.)
Just "eating smart" right now, not counting grams. If I broke it all down it would be close to a moderate fat, high protein, low-moderate carbohydrate plan.

3. Are you using coaching?
Yeah, John Stone Forums. ;) (I will likely be using a PT soon actually.)

1) Male
2) 25
3) With them one inch heals I hit 6ft 4 so large
4) 75kg
5) Goal Weight is about 73kg (Based on projected BF of 9%)
6) 12%
7) 9% I plan to go lower but not being able to get pants is going to be a problem until after i have bulked a bit.
8) SGX
9) SGX
10) See answer 8 and 9

I dont know how much that helps as i cant go into detail about the diet and training. I dont feel comfortable at this size at the moment as i am considered skinny by pretty much everyone who has voiced an opinion. Some have even gone as far as saying that i look ill.
Widerbeast

1. Male
2. 25
3. Large, according to elbow breadth & wrist circumference.
4. 250
5. Whatever gets me fit
6. ~30-33%
7. Sub 12%
8. Cardio 3-4 days per week, 40min. 3 days of weight training, approx 45 minutes in length.
9. Eating clean... and cutting.
10. No coaching other than what I pick up from the forums, books, and friends.

Female
21
small frame
current weight: 130
goal weight: 120-130
current body fat: ?
goal body fat: not sure what % would look best on me.

I think the reason there aren't many older women(55 and older) on these forums is because they aren't aware they exist. My boyfriend's mom is 61 and she is always on a diet. She only uses the internet to play games, email, and shop. Even if I did tell her about JSF, I think she would be too overwhelmed and lack motivation due to the fact that 95% of JSF members are 45 and younger.


And if you feel like it:

(in general)

1. your workout plan (how many times/week cardio, weights and # of minutes each)

2. your food plan (Low Fat, low carb, high protein, etc.)

3. Are you using coaching?

Thanks,

Justitia[/QUOTE]

1. Male
2. 22
3. Don't see a chart, but I'd guess medium
4. current: 175; started at 196
5. goal: for this cut, 160-163
6. current bf: 17%; started at 23%
7. goal bf: approx. 10%

1. Male
2. 21
3. I'd guess medium.

4. Current Weight -- 165 - 167 lbs.
5. Goal weight -- 155 lbs.
6. Current body fat -- I don't know, 11-13%?
7. Goal Body fat -- ~9-10%

1. Weights, 4x's per week. Cardio, anywhere from 2-7 times per week. (Martial Arts classes and/or intense cardio for 20 mins post lifting)

2. Ehh, for the past 2-3 months I've been just eating what and when I want.

3. Negative.

1.Male
2. 28
3. Dunno. I guess medium, I'm short and broad.

Let's see if I can:

4. 147 lbs (5 ft. 5')
5. Don't care about my final weight, but about my final bf%
6. 11- 12 %
7. Whatever it takes to see my lower set of abs well defined without flexing

Fine, I could.

And since I feel like it,

1. Cardio every day but Saturdays: running 6 miles Mon-Fri, 13 miles Sundays. That much cardio is not necessary, I know, but I just love running. So I do cardio for fun. Weights on Monday, Wed and Fridays, about 45 minutes per session.

2. 40/40/20 macro. 1600-2000 cal a day depending on training. One cheat meal a week.

3. Yes, JSF are an unvaluable source of advice, wisdom and inspiration.

Thanks to you all.

1. Gender: Male

2. Age: 25

3. Size/Frame: Large, at 5'11" tall.

4. Current Weight: 190 lbs

5. Goal Weight: Arbitraily, between 170 and 175. Realistically, don't care much, more concerned about body fat percentage.

6. Current Body Fat: Not sure, but probably somewhere between 10 and 15%

7. Goal Body Fat: 8% or so, in no big rush to get there though.


Workout Plan:

Weights, 3 times a week, with warm up sets and everything, takes just over an hour.

Current Cardio (since it gets too cold to do it outdoors), 70% max HR cardio (stationary bike) 3 days a week for about an hour, and 80-90% max HR HIIT style cardio (Walking/Running combo) 2 days a week for 35 minutes (inculdes warm up and cool down).

When the weather is nice, I do outdoor mountain biking 3 to 5 times a week, anywhere from an hour to three hours. If I am in the mountains and the opporutnity arises, can get up to eight hours of biking (not consecutive hours though) over the course of a day.

Also drum in a Band, I probably get in about 6 to 8 hours of drumming, 100,000+ reps or so of drumming movments, in a week.


Food Plan:

Nothing too specific, seems to work out for the most part (aside from junk food days) to a 30-40% Protein, 40-50% Carbs, and 20-30% Fats.


Are you using coaching?

Not really, mostly I am just using good old fashioned personal trial and error with stuff I read about from various sources.

Male
Age 62
Medium build 5' 11"
current: 215 lbs
Goal: 168 lbs
Current %fat: 26
Goal % fat: 16

Workout: weights HIT 3 fullbody a week. Cardio moderate walk 3.5mph on 7 % incline. 3 times a week.

Diet: low carb
No coaching needed

I will begin my last cutting effort soon. increasing intensity and cutting calories. I will start a Journal looking for goal by May 2005.

Male
38
Small, believe it or not... and 6'2"
Now: 178
Goal 180
Now 15%
Goal 9-10%

Workout plan:
6 days a week, lifting low reps and heavy some days of cardio abs only, some mixed lifting and cardio. So what you see here, I've spread out with alternating days of cardio and abs.

Day 1 Upper Body I

Push Flat Bench
Pull Seated Cable Row
Push PecDeck
Pull Single DB Row
Push Incline DB Bench
Pull Low Row
Push Dips



Day 2 Quad Dominant

Hack Squat
Leg Extension
DB Step-up
Plus:
Standing Calf



Day 3 Upper Body II

Push DB Shoulder Press
Pull Lat Pulldown
Push Standing Row
Pull Pullover
Push DB Lateral Raise
Pull Straight-arm pulldown
Push DB Front Raise


Day 4 Hip Dominant

Deadlift
Seated Leg Curl
DB Lunge
Plus:
Seated Calf

Friday Cardio/Abs

Saturday Cardio


2. Cutting, usually getting 25-50-25 or 30-50-20. 1900-2100 kcal daily. 6 meals a day. Usually one cheat day. Givens include oatmeal, pwo shake, turkey or chicken breast, cottage cheese, psyllium or flaxseed...

Coaching: I started with a trainer 17 months ago when I was 220lbs. Used him for 8 weeks.

1. M
2. 26
3. Probably medium, or closer to small than large

and if you can:

4. Current weight: 160
5. Goal weight: Not important
6. Current BF: 15-16%
7. Goal BF: 10%, to look and feel strong and healthy



1. Currently in week 6 of Max-OT cycle, 3-day split. No cardio, that should probably change. Had been doing 45 mins on the exercise bike at 65-75% MHR but can't seem to do it consistently.

2. Chicken breast, lean steak, just started eating tuna, eggs, cottage cheese, lots of fruit, leafy greens, whole wheat bread/pasta/tortillas. Don't pay much attention to ratios and use my own judgment. Cheat meals encompass everything that could possibly be bad for someone.

3. No coaching, found this website early this year, and it's been what I needed maintain consistency in my diet and routine.

1. Gender: Male
2. Age: 31
3. Size frame: upper end of small/lower end of medium
4. Current Weight: 137
5. Goal weight: Tough to answer at this point. I could say "as high as possible" without being too far from the truth, but I think a realistic goal for my near-term bulk-up would be 150lbs keeping my fat as listed below.
6. Current body fat: 7%
7. Goal Body fat: Under 10%

Part II:
1. My workout plan: I am currently in maintenance, with this workout plan: Mon, Wed & Fri: Cardio (45 min, moderate intensity; elliptical or rower); Tuesday: chest & arms; Thursday: lower body; Sat: back & shoulders; Sun: Rest

One Week from tomorrow I will begin bulking. My new workout plan will be: Mon & Thurs: Cardio (45 min, moderate intensity; elliptical or rower); Tues: legs & abs; Wed: arms; Fri: chest & abs; Sat: back & shoulders; Sun: Rest

2. My food plan: Currently 2700Cal/day target (2500-2900 range), 25-30% fat, 2.6g/kg protein (target 160g), remainder carbs. For bulking, my current thinking is to begin at 3000Cals, target 30% fat, same protein & the balance carbs

3. No personal coaching except my own self-motivation & research.

1 - male
2 - 27
3 - medium/large?

Edit - that has to be the HARDEST way to measure my body frame, but I think it shows me as having a large frame.

4 - 179lbs
5 - 160ish?
6 - ~20%
7 - ~15%

Workout is very similar to knubb, so I will *steal* part of his reply:

Workout plan:
Light cardio as many mornings as possible (30-45 minutes each).
Four weight sessions per week (average 1 hour including warmup).

Food plan is just to eat smart and more often. Averaging around 2000 calories, which is probably half of what I used to eat when I was 200ish lbs.

No coaching, just a lot of internet and a book (core performance).

Sorry. Somehow the paste of the body frame size didn't take and I didn't notice before posting. I have corrected my original post (the start of this thread) and the info is there now.

For those of you who already posted--if you don't mind, will you go back and edit your posts to include that info?


Thanks in advance,

Justitia

Male
41
endo-ecto
current-190
Goal-205-210
Current bf. 16%
Bodyfat at the end of bulk-17-18%
Weights as well...
Squat 340
Deads 340-360
Bench 215-225
D. Bell presses 60x6
Side bends 130x5
Crunch 140x10

1. Male
2. 21
3. Small to medium (5'7). You can have a look at the photos in my journal if you're interested.
4. 147
5. It's really not important to me. As long as I reach my bodyfat-goal.
6. 14%-15%
7. A tad lower than 10%.

1. I work out every day, with the following split.
Monday: Chest/Triceps
Tuesday: Legs
Wednesday: Cardio (Mostly HIIT)
Thursday: Back/Biceps
Friday: Cardio
Saturday: Shoulders/Neck/Forearms
Sunday: Cardio
I do climbing once or twice a week in addition or in stead of the usual routine.

2. I try to eat about 150g of prot, 45g of fat and 200-250g of carbs. This should add up to a 45-25-20 (c-p-f) split. I'm cutting so i aim for about 2000 cals/day.

3. JSF is my coach.

1. Male
2. 30
3. Small frame (meso-ectomorph, small-framed with a propensity to accumulate body fat)
4. 135.5-lbs., 5'6"
5. Not applicable; weight will fluctuate with body composition
6. 11.2%
7. Short term: 10%; Long term: 8%

Workout plan:

Cardio: 5~6 times per week, slow/steady 70% MHR variety for up to 60 minutes (varies from 40 to 60 mins. per session)

Weights: Restricted due to shoulder impingements; arms 2X per week, abs daily, lower back 2X per week, legs, 2X per week. Workouts are changed on a monthly basis to maintain muscle confusion.

Dietary approach: Daily macronutrient ratio of 45/40/15 p/c/f. Mostly whole food with a couple of protein shakes nearby in case time constraints present themselves. No carbs for 2~3 hours following cardio (protein/fat source within 45 minutes of completion of cardio), whey/dextrose shake following weight training sessions.

Training assistance: None at this time.

Last time i looked i was a man.
Ive just counted the rings that run through me and im 23
Medium frame. Maybe ?
Current: 160lbs
Goal: 168lbs and beyond
Current BF: 10%
Goal: Dont have a BF goal right now.

The rest is planned, as i have changed things round starting this week

Weights 2x a week. Shoulder, Pecs and tri's / Legs, back and bi's. All compound movements.

Cardio - 30 mins after each weights sessions, 2 morning jogs a week, 2 rugby training sessions a week and a rugby match on saturdays.

Diet: Eat big, dont ever let body go without, eat ONLY clean through the week, and as much as possible, carb load before rugby sessions, big time protien levels, low fat.

Male
47 yrs old
Medium frame..
198 and holding..
20-22%
Goal
160-170 and then bulk
Goal 10-12%

Workout:
3 days cardio at 135-145% HR factoring in resting rate for 30-45min.
2 day split full body weight but focusing on certain parts more each of those day

Food.. based on 1350 cals plus cals for excerise 50/40/20 or 40/40/20
so I avg. 1650-1700 daily

I'm still searching for the weight loss answer for me.. Trial and error....and I'm stll in error :) but not letting it beat me!

1) Female
2) 43 years old
3) Small frame
4) 118lbs, current, goal -- it's fine where it is.
5) 17% bodyfat, current, goal -- 17% suits me fine in the winter. I like to see it around 13% come bikini time.

Workout: 3 to 4 day split. Cardio varies. When cutting, I start out low, incrementally increase until I get to about 45 minutes 5 to 6 days per week. In the Fall and Winter, I cut back to 20 to 30 minutes, 3 times a week.

Nutrition: Around 1,725 calories or so right now. That may decrease somewhat, gradually, as I try to lower bodyfat -- but not too low on the calories. I prefer to do things like cycling carbs, etc. rather than going real low on calories.

Coaching: I use a trainer on and off. If I'm being extremely slack, I'll hire her again. If I'm doing fine and staying motivated on my own, I stick with doing it on my own.

1. female
2. 29
3. small/medium (mostly mesomorph body type with a tendency to put on weight evenly if I stop working out)
4. Current Weight: 129 lbs
5. Goal weight: 125-135 lbs range (Not too important to me as long as my body fat is at a decent level, my clothes still fit, and I build some more muscle!)
6. Current body fat: 17.27%
7. Goal Body fat: 12% personal goal for 30th birthday Jan 2005, 15% maintenance

1. I'm currently cutting, so I'm doing BFL core workouts (M/W/F weights, T/Th/Sa HIIT cardio) with 30-50 minutes of steady-state cardio thrown in M-Sat. I was already within my target scale weight range about 6 weeks ago, and essentially plateaued on the basic BFL workouts at 20% body fat and 134 lbs. I had to add in the extra cardio to get things moving and the body fat dropping again.

On HIIT days, I just tack on another 30 minutes of an alternate steady state cardio to the end of my usual treadmill run for a 50 minute total, and on weight training days, I do my weight training workout in the mornings to make sure I get that in, then do 50 total minutes of steady state cardio in the evenings if time permits. I plan to stick with this workout plan through January if necessary to get down to goal body fat, then I'll switch to maintenance mode with just three days of cardio a week and three days of weight training.

2. 40/40/20 Body for Life standard nutrient ratios with two free meals a week, 6 meals a day, and a moderate calorie zigzag. W/Sa are around 1700-2000 calories (my maintenance level), all other days are 1250-1400 for an average of around 1500 per day. I was carb tapering in meals 5 and 6 for a few weeks, but with the extra cardio I've been doing this was making me ravenous by 8 pm and prone to diving into boxes of cereal and raisins, so I'm going to nix it going forward.

3. I'm not using a personal trainer at the moment, but might try it out in January or February if I feel like I'm not making enough progress on my own.

- Maggie

Welcome Maggie !

1. male
2. 24
3. small according to chart (but high metabolism)
4. 190 (height 6'5")
5. 205
6. 13%
7. 9%

1. My workout is a modified Ripped, Rugged, and Dense v2.0 (http://www.ruggedmag.com/index.php?type=Article&i=3&a=8) (Bent-over DB Rows for Curls). 4 days on, 1 day off, 30 mins/day with warmup. I have had great strength gains with it and some size even though I'm cutting. No cardio normally, but I may add some 90/30 HIIT splits a few mornings per week if I feel the need to. Right now I'm adding muscle while cutting pretty well, and I don't want to hinder that. In January or if I hit 9% BF before that, I start a long-term slow bulk at 0.5 to 1 lb per week.
2. TAP diet (search board) around 2500 - 2700 cals/week, 190 g protein, 234 g carb, 104 g fat (moderate-to-slow cut)
3. Just myself, but I read a lot of stuff.

1. Female
2. 28 years old
3. No measurement tools handy - I'm usually medium-framed.

and if you can:

4. Current weight - 167 (height is 5'9") - started at 199 in June '04
5. Goal weight - 150
6. Current body fat unknown
7. Goal body fat - 18%

And if you feel like it:

(in general)

1. your workout plan (how many times/week cardio, weights and # of minutes each)
Ugh. 30-45 minutes of elliptical (at >80% MHR) 4 days/week. Haven't been brave enough to add weights yet.

2. your food plan (Low Fat, low carb, high protein, etc.)
Low cal, low-fat. Roughly 1200-1300 calories/day.

3. Are you using coaching?
No coaching.

Interesting thread. Great question.

1.Male
2. 18
3. Small :(

and if you can:

4. 136 at 5'7
5. 155
6. 10ish%
7. 6-8%

And if you feel like it:

(in general)

1. Lift - Four to five times a week. Cardio - 2 to 3 times a week
2. High protein, moderate fat, moderate carbs.

3. Just these boards.

1. Gender:
MALE

2. Age:
19
3. Size Frame:
Medium?

4. Current Weight:
165-170

5. Goal Weight:
I couldn't care less, i have no idea if i even weigh the above, i just guess.

6. Current Body Fat:
14-16% unsure, skinny fat.

7. Goal Body Fat:
10% for now.

-----
And if you feel like it:

(in general)

1. your workout plan
I try and do cardio as much as possible, but with school and lazyness it is a pain. i play ddr everyday for atleast 20 minutes. Beyond that, I lift heavy 4 days a week.


2. your food plan (Low Fat, low carb, high protein, etc.)
I don't carbs, but i don't go crazy on them either. Right now, I eat carbs in two meals. In my pwo, and ppwo. I am replacing them with healthy fats and lean proteins.

3. Are you using coaching?
yes, the jsf forums are my coaches.

...
Hi Maggie, welcome to JSF. :)

(-Chris H.)

What do people currently assess their ideal weight and BF goal to be? If you are at it, how long and what did you start out at. If not, where did you start and where are you now?

If you would state

1. gender,
2. age,
3. size frame (small, medium or large, according to table from Met Life Insurance, reproduced below --I believe the two bones they refer to are the prominent ones on either of the forearm bone.)

and if you can:

4. Current Weight
5. Goal weight
6. Current body fat
7. Goal Body fat

And if you feel like it:

(in general)

1. your workout plan (how many times/week cardio, weights and # of minutes each)

2. your food plan (Low Fat, low carb, high protein, etc.)

3. Are you using coaching?

Thanks,

Justitia


1. Gender: Male
2. Age: 25
3. Size Frame: Medium? (Clothes are all size small though)
4. Current Weight: 168 (Before Thanksgiving :lol: )
5. Goal weight: 160
6. Current body fat: 8.5% (Not tested in awhile)
7. Goal Body fat: 7%
8. Height: 68 Inches, 5'8"

1. your workout plan (how many times/week cardio, weights and # of minutes each)

3x Resistance (75 mins), 2x Cardio (15 mins)

2. your food plan (Low Fat, low carb, high protein, etc.)

40% Protein, 30% Fat & 30% Carb

3. Are you using coaching?

No, that's what I got my certification for ;)

1. Male
2. 22
3. Large


4. 208-212lbs
5. 175-180lbs
6. 18-19%
7. 8-10%

And if you feel like it:

(in general)

1. your workout plan
-Run Daily 6 days a week for 3 miles (hoping to work up to 8-10 miles a day at an 8:00 - 7:30 min pace) at an 8:30 min mile pace.
-I am following the 6 month Max-OT lift plan (with an intense focus on abs everyday) off the Max-Ot info on this site (after this I am going to start a purely calestenichs phase for 6 months).
-Swim about 1/2 to 3/4 of a mile a day working up to 2 miles a day.

2. your food plan
I do not really count calories (simply to damn hard in the military with c-rations and such) So I watch what I eat ya know get the dressing on the side , salad or fruit instead of fries white meat instead of red.


3. Are you using coaching. No, I am my own coach.

-Phil

1. Gender: Male
2. Age: 15
3. Size frame: Upper Body near the shoulders large.
4. Current Weight: 169
5. Goal weight: 150lbs ~14% BF
6. Current body fat: ~18-20% BF
7. Goal Body fat: 8%

Part II:
1. My workout plan is monday - arms, wednesday - legs, fridays - shoulders, back, abs, Cardio is basically BMX riding.. I have no established plan on running or nothing.

2. I dont calculate my calories but I shoot for a high goal since its hard for me to reach 2k at times. I try to keep my protein intake HIGH and carbohydrates moderate in amount to my proteins.

3. Self motivation and research. Tons of it.

1. Gender: Male
2. Age: 24
3. Size frame: Large 6'3"
4. Current Weight: 218lbs...was 285ish lbs in april.
5. Goal weight: 210lbs (for now, will evaluate if i need to go further)
6. Current body fat: ~16-19% BF (fat scale say 19, body comp says 18 and calipers day 16, i like 17.5%)
7. Goal Body fat: ~10% (or when abs popout, whatever)

Part II:
1. 5 days a week, rotating 2, 3 day workouts (been doing it for a month, good stuff), about 30 minutes of cardio every day (more when time allows)

2. Try to eat 5-6 sensible meals a day, no sugar, no flour (wonderbread) lots of protein, vegtables and fibre!

3. The workout plans given to me by the guy who runs the local gym near my work (phone tech support makes for *Very* little movement...grrr)

20 yrs old
6'0"
165lb
around 10-12% BF

I wanna get to where john is...I'm sort of tagging behind him and would like to get to 180lb @ 8% BF but I know itll take a while

1. Male
2. 24
3. Medium Body Frame

and if you can:

4. 225
5. 170-175 (cutting)
6. 28%
7. 14%

My first Post!

1. Male
2. 37
3. Didn't measure but I'm sure it's Large. I'm 6'6" What else could it be?


4. 215 lbs
5. hhmmm. Probably 205 to 215 lbs
6. I'd say about 17% as a guess.
7. My goal body fat is 10 to 12%.



(in general)

1. My workout plan is following Max/Ot 3 to 4 times per week for 45 to 60 mins including warm-up

2. Cardio. I'm a runner so I currently run 45 to 60 min, 3 times a week. Mondays are long runs +10km, Wednesdays I run hills of about 8 km and Fridays or Saturdays I do speedwork of 8 to 10 km's. As I get nearer to a race (next race is a half marathon in February) long runs will increase to a maximum of 21 km, about 2 hrs.

2. My diet is a delicate balance to promote fat loss and still provide enough energy for run days. I'm still losing weight/fat (from a high of 267 lbs when I started running in January '04). I have fine tuned my diet over the last 10 months to be a mix of p/f/c of about 40/30/30. I continue to lose fat and as I get closer to my BF goal i'll refine the diet some more.

3. Coaching. Yes, JSF

Rick

1. Male
2. Age 25
3. Large frame (6'7" tall)
4. 282 lbs.
5. Around 260 lbs. or so
6. 17%
7. 10%

Since I changed my workout and food plans this week, I'll be posting my current routine.
1. Weights 3x/week for 45 minutes. Cardio 3x/week for 30-40 minutes.
2. Reasonable balance between carbs/protein/fat, shooting for 3200-3500 calories per day. Try to keep reasonably clean throughout the week.
3. Other than the kind folks on this board, I'm on my own.

1. Male
2. 17
3. 6'2 Medium Frame
4. 183 lbs
5. ~172 lbs (approx when ill be 10% bf) ultimately want to be around 185-190 9% BF
6. 15-17%
7. 10% ultimately 8-9%

1. Male
2. 22
3. 5'11" Large frame
4. 230
5. id hope somewhere between 180-190 possibly even 200 as long as my bf is low enough
6. im guessing around 25-30 but i dont know really...i get my calipers tomorrow.
7. anywhere between 8 and 12 and i would be super happy.