I read the calipers this morning, 15.6% body fat. I'm still fat though. While all of my limb readings are exceptionally low, all my weight seems to be in my midsection. I always thought when I got into the 16% mark I would be alot thinner, and while I am I'm still not where I want to be. I mean, I've lost 30 pounds, gained 10 pounds of muscle... all around I'm doing alot better.

I dunno, I guess as one continually improves their body their standards get continually higher. They set new goals, aim higher. While I do understand that Im alot closer than I was 13 weeks ago, I dont evulate things like that. Its where I am now to where I want to be, and I realize I still have a long way to go.

Just some afterthoughts.

I dunno, I guess as one continually improves their body their standards get continually higher. They set new goals, aim higher.
I think this is a large part of it. If you're like me - a touch of obsessive-compulsive with a heavy helping of perfectionist on the side, you're really screwed.

However, I think it's also that we're fixated with one thing - abdominal fat. People want that abdominal fat gone most of all, and the painful irony is that it's pretty much the absolute last place we lose body fat. So we continue to work, yet we look in the mirror and feel dissatisfied because... well, "that fat" is still present. I'm as guilty as anyone else of thinking this way - I think it was when I got down to about 12% that my abdomenal body fat stores were all but gone and it was at that point that I stopped "feeling fat". And then I realized that even though my belly was lost, I still didn't have abs, so I set the bar a little higher and dipped below that 10% line for a while.

Now I'm back at 13~14% and I just feel like a tub - but not for long. I know that I can be back to sub-10% in a 4~6 weeks. It nice to know that I have that kind of control over my body composition and can change at will like that.

-R

The strange thing is that I didnt really feel "that fat" when I was that fat. As I've lost weight, I notice it more than I did before I really cared, and continually have worked harder to improve myself.

Yeah, seems like it would be a lot slimmer than it is. Still, from a mathematical perspective it makes sense to me:

211 lbs @ 16% BF = 33.76 lbs fat / 177.24 lbs lean

177.24 Lean Mass @ 8% BF = 192.65 lbs.

So you've only got 18.35 lbs to lose to get to 8%. You may not be ripped at the moment, but you've put some significant distance between yourself and fat. "Porky's" just you wanting more. :lol:

M@

The strange thing is that I didnt really feel "that fat" when I was that fat. As I've lost weight, I notice it more than I did before I really cared, and continually have worked harder to improve myself.
I never felt fat either, really. It's only after the fact, when I learned what I was really doing to myself with the foods I was eating, that I knew just how bad things were becoming. In fact, I always thought I was in some semblance of half-way decent shape, actually. In comparison to the people I used to surround myself with, I was in stellar shape.

This is something I haven't ever put on the forum. I'd forgotten about this, in fact...

I went into complete seclusion to perform my transformation. Quite literally, I disappeared from the social map for a little more than three months. My friends at the time were a bad influence and I knew it, so I cut them out for a while. When I achieved my first goal, which was 150-lbs. (I started at 187), I went to a bar with that same group to see my friend's band play (http://www.myspace.com/colettaband). Most of them hadn't seen me in 3+ months and were amazed at what I'd done. Someone took a photo that night and I happened to be in the picture. They emailed me the picture and when I saw myself, it was at that point I realized... just how fat I used to be. But when I was fat, I didn't feel fat. It was only after the weight loss that I could really appreciate what I had done and how far I had actually come.

-R

I'm not sure what the point of the post is, other than thinking out loud. (which is totally fine). 16% is really not very lean at all. Many/most of us here would not be happy with our physique at that level. But you seem to be on your way to executing your goals. :tucool:
I will say that things do change as your expectations and goals change. During my semester abroad, I was maybe 17-18% after probably never having been over 10%. But I didn't really think about it. I was too busy busy, eating good/tasty foods, exploring, and having adventures. But earlier this year during the course of my lnormal life, I felt quite porky at around 12-13% as that is higher than I often am and wasn't distracted by other things.

16% is really not very lean at all. Many/most of us here would not be happy with our physique at that level. ... During my semester abroad, I was maybe 17-18% after probably never having been over 10%.

I guess if you have never been over 10% (except for that one short period of time), you can't understand what it means to go from 30% to 15% as the original poster has done. For that accomplishment, I give him all the credit in the world, and wish him well as he continues to improve his life. And I'm SURE that in some ways he is very happy with his physique at that level... as am I, having never been there before either. More good things to come...

I have seen that 15% is the average for college Quarterbacks. Everyone doesn't have the waist or abs of a skinny 13 year old. Genetics plays a key. We have 6'3" guys in these forums going down to 147lbs to pick up 6 packs and veins.

We need to remember in real life, male models can't hold those bodies year after year. Brad Pitt sure as hell doesn't or any of the stars, they are in and out of shape and may only hold a cut for a month out of a year.

Find a level that keep stomach flat, and the rest of body with moderate size don't try to look like a male model all your life, 365 days a years. Live a little.

I guess if you have never been over 10% (except for that one short period of time), you can't understand what it means to go from 30% to 15% as the original poster has done. For that accomplishment, I give him all the credit in the world, and wish him well as he continues to improve his life. And I'm SURE that in some ways he is very happy with his physique at that level... as am I, having never been there before either. More good things to come...

Sure I've been over 10%. Just not before that point. That was the first time. I certainly applaud anybody that's come down from 30% or had any significant progress, really. I was just surprised that he was surprised he wasn't wowed by my body at 16% since it's not that lean. I definitely applaud the accomplishment. Nor do I think that staying around 10% in the longterm is a goal anyone should have by any means. It' s definitely a decision. I personally don't care about having perpetually low bodyfat.

I have seen that 15% is the average for college Quarterbacks. Everyone doesn't have the waist or abs of a skinny 13 year old. Genetics plays a key. We have 6'3" guys in these forums going down to 147lbs to pick up 6 packs and veins.

We need to remember in real life, male models can't hold those bodies year after year. Brad Pitt sure as hell doesn't or any of the stars, they are in and out of shape and may only hold a cut for a month out of a year.

Find a level that keep stomach flat, and the rest of body with moderate size don't try to look like a male model all your life, 365 days a years. Live a little.

Yeah, I don't usually agree with those who drop that low without having any appreciable muscle first. Brad Pitt-who wants to be that scrawny anyhow? In Troy he had a good build. Fight club-not in my opinion. Except for the leaness. I've been that lean or close to that lean. I might get there again if I choose to with proper focus on the diet and training. I could go on a starvation diet and stop training starting now and get to that point before too long and still be left with more muscle than he had.

I'm not sure what the point of the post is, other than thinking out loud. (which is totally fine). 16% is really not very lean at all. Many/most of us here would not be happy with our physique at that level....I felt quite porky at around 12-13% as that is higher than I often am and wasn't distracted by other things.

1. I was just thinking aloud.

2. I'm glad you're an ectomorph. I am not.

3. I'm not going to just sit around now that I'm at 16%. I plan on hitting the even weights harder, as I know I can do it and I can get results.

4. Truthfully I feel as if I've made more of an accomplishment going from Uber-Fat 30% to a chunky 16% than someone who goes from 12% to 8%. Granted , it is similar to lauding an individual for stopping heroin use and simply expecting someone else to not try it. I'm not saying I'm better than anyone at all; rather I've had to make life choices that affect my daily routine to a greater extent than someone who simply wants a six-pack.

5. Thanks for ruining my accomplishment :p .

I have seen that 15% is the average for college Quarterbacks. Everyone doesn't have the waist or abs of a skinny 13 year old. Genetics plays a key. We have 6'3" guys in these forums going down to 147lbs to pick up 6 packs and veins.

We need to remember in real life, male models can't hold those bodies year after year. Brad Pitt sure as hell doesn't or any of the stars, they are in and out of shape and may only hold a cut for a month out of a year.

Find a level that keep stomach flat, and the rest of body with moderate size don't try to look like a male model all your life, 365 days a years. Live a little.


I agree -- 15% is not unhealthy by any stretch. If you wanna drop below that, recognize that it is for aesthetics, but won't necessarily net you better health.

1. I was just thinking aloud.

2. I'm glad you're an ectomorph. I am not.

3. I'm not going to just sit around now that I'm at 16%. I plan on hitting the even weights harder, as I know I can do it and I can get results.

4. Truthfully I feel as if I've made more of an accomplishment going from Uber-Fat 30% to a chunky 16% than someone who goes from 12% to 8%. Granted , it is similar to lauding an individual for stopping heroin use and simply expecting someone else to not try it. I'm not saying I'm better than anyone at all; rather I've had to make life choices that affect my daily routine to a greater extent than someone who simply wants a six-pack.

5. Thanks for ruining my accomplishment :p .

I hope you're kidding. I definitely didn't mean to ruin your accomplishment. And I'm definitley not an ectomorph. Mesomorph who tends to fat if anything. I've just been a competitive athlete all my life until recently. When I'm not training hard, I pack on the fat and fast. I do understand and appreciate that it's nevertheless an entirely different propostiion for someone coming from a sedentary lifestyle and different background. More people need to do it. :tucool:

The strange thing is that I didnt really feel "that fat" when I was that fat. As I've lost weight, I notice it more than I did before I really cared, and continually have worked harder to improve myself.


I'd gotten busy with work/travel and had gotten up to 6'1", 215+. I knew I'd gained some weight, but had no idea I'd gained that much. I didn't think I was that fat, and when I told people what I'd ballooned up to when they started noticing me losing weight, they didn't believe it (and this wasn't the "polite" not believing it white lies, you could tell they didn't).

My point was, I had deluded myself into thinking I was just a slight bit overweight and was just having to buy slightly bigger pants :) In reality, I'd guess I was well into the 20% BF range, after ALWAYS having been fairly slim. I just didn't *care*.

After having the realization that I was about 30 years old and had allowed myself to get fat and out of shape, it bothered me. It was like somebody had finally focused my fat blurred binoculars so that I could now truly see what I'd allowed to happen to me. Prior to that, I was just not able to see through the fat haze to my true body.

Of course, I didn't lose weight the right way, relying on 90% cardio and cutting out some stuff on my diet (mainly Mello Yello/Mt Dew). I got down to 178 I think at my lowest. Through my medical problems over the last year an a half, that's crept back up to high 180s/low 190s. However, there is more muscle in those new numbers. I think I'm 13-15% right now, but I am more conscious of not being my ideal now than I was at 215. Now, I'm striving to improve. Before, I was just doing what was easy and didn't even think about weight/physical fitness.

So, it sounds like a lot of us deluded ourselves at some point before we woke up. I've got some friends like that, but then I've got some who beat themselves up because they can't lose the weight they do want to lose because they won't commit to permanent changes in lifestyle and just want to cardio/fad diet the weight off.

I noticed this myself back when I kept having the crisis of "It's not happening fast enough and omg i've worked for three weeks and i can't tell a difference in my pics"

Then I sent them to other people (or had other people look at them as they're always up on my journal please please please check my journal out it's at the bottom of the page please please) and they were like "really can tell the difference dude!"

The truth is I guess that a belly is a belly is a belly. I mean sure I've lost a good bit of my belly. It's smaller but I can't really tell because there's still this huge sack of fat around my stomach. Even in the pics I can see a difference but it's still there.

So I sympathize although I'm nowhere near 16%. (I wish congrats!) My belly is going to piss me off probably just as much at 20% as it does now at 33%.

I hope you're kidding.

I was.

This thread hits home (well the original intent of it does). I am in the same boat. I have had great progress but it never seems to be enough. I have days where I feel skinny or lighter than other days that I fell fat or heavy. I have gone from the same numbers to the same numbers you are at. Everyone tells me I look good but in my head I need to do more. Its all about the stomach. I feel like if its still around then I havent accomplished anything. Of course I am being hard on myself but I use it for motivation to get to my goals. Keep on working cuz we will both get there.

Its all about the stomach.

Sometimes I feel like its hanging there, laughing at me.

I'm not sure what the point of the post is, other than thinking out loud. (which is totally fine). 16% is really not very lean at all. Many/most of us here would not be happy with our physique at that level. But you seem to be on your way to executing your goals. :tucool:
I will say that things do change as your expectations and goals change. During my semester abroad, I was maybe 17-18% after probably never having been over 10%. But I didn't really think about it. I was too busy busy, eating good/tasty foods, exploring, and having adventures. But earlier this year during the course of my lnormal life, I felt quite porky at around 12-13% as that is higher than I often am and wasn't distracted by other things.

For some of us 16% would be awesome and tons leaner than we currently are.

16% isn't fat! 15% is actually "excellent" according to my guide to BF levels in my A level PE book. Sure you aren't Brad Pitt at that level but then neither is off set Brad Pitt most of the time. He avoids walking around with a t shirt off for a reason. During my bulk I've been 12-15% depending on what the weather was, I always get people telling me "god you're so skinny!". 16% isn't fat!

And 30% to 16% is an awesome transformation btw, well done!

I think he and others that have posted here rationally understand that they aren't fat anymore at 16%. However, mentally, realizing that you might be able to get to a better shape than you ever imagined, yet not quite being there yet can carry a slight frustration that causes you to notice what fat remains that much more. I understand the point to be more than once you realize you can get to and past your goals, not being to the goal gives you the "are we there yet?" kind of mentality that makes the current state of leanness be frustrating.

I think he and others that have posted here rationally understand that they aren't fat anymore at 16%. However, mentally, realizing that you might be able to get to a better shape than you ever imagined, yet not quite being there yet can carry a slight frustration that causes you to notice what fat remains that much more. I understand the point to be more than once you realize you can get to and past your goals, not being to the goal gives you the "are we there yet?" kind of mentality that makes the current state of leanness be frustrating.

I agree, he should use his achievements to fuel his next set of goals, not as a harbinger of doubt onto his own abilities.

Certainly if 30->16, then 16->8% is quite easily possible, he obviously has a body capable of shedding the fat.

I dont see anything wrong with seeing 16 percent as fat since it keeps you motivated.The guy who looks at himself in the mirror and sees a stud is blessed for sure but also cursed.Without the ability to see faults in ourself we cannot improve since without our mind wanting to push our bodies we will never improve and be content at 30 percent BF.Oh those lucky devils!!:lol:

Something that needs to be considered is a person's individual genetics. Depending on how their fat is distributed on their body, some people can look okay at 16%, while others still look "fat".

I know, because I'm one of those that look terrible at 16%, since in my case fat accumulates in the "love handles" and chest. I've seen pics of other people who are at 16% and they look great because their fat is distributed on their body differently than it is in my case.

Since this latest fatloss I've went through I've noticed my loss based on my work pants. I work corrections and base my loss on my belt. I was at my last notch on my belt when I got back with it in December. I had a long layoff from the gym due to a back injury and then started bak powerlifting and didn't watch what I ate in that time. My bodyweight at the beginning of this was 270-272 and had gotten it down to 239 last week before we went on vacation. It was 242 when we returned yesterday but should be back down to 238-239 with about 8 days of strict eating. Anyway I feel I look no better in the mirror but that's because I see myself everyday but I get comments from people that haven't seen me in a few months and also I've tightened my belt down three notches since I started this in January. Each notch is one inch and the current notch is getting sort of loose so I'm about 3-3.5" thinner in the waste. That is my best marker. These online calculaters have me at about 16% bf.

My problem areas are my waste and the danged chest. I swear I carry VERY little bodyfat anywhere else. I have veins running through my calves and forearms and have no love handles but have fat in my gut and around my chest. If I could just get rid of this chest fat I would look 10x better.

Something that needs to be considered is a person's individual genetics. Depending on how their fat is distributed on their body, some people can look okay at 16%, while others still look "fat".

I know, because I'm one of those that look terrible at 16%, since in my case fat accumulates in the "love handles" and chest. I've seen pics of other people who are at 16% and they look great because their fat is distributed on their body differently than it is in my case.


Yeah, I think this is the case for me as well. My pinches on my arms, legs and back all read 5-10. But my chest and stomach range more in the 22-26 area. Its a pain.

16% isn't fat! 15% is actually "excellent" according to my guide to BF levels in my A level PE book.

Depends on what you expect. It's fine for an adult male in normal circumstances. But if you Pole Vault (http://www.goldengala.it/images/SergeyBubka.jpg) or High Jump (http://www.goldengala.it/images/Sotomayorbis.jpg) for a living, you don't really want any extra fat.