It sounds rather silly, but I'm not sure what is my BF% anymore. It used to be 24% (when I started around the middle of July) according to both the calipers and the circumference test, it dropped to about 20% (that's when I had it measured at a clinic, middle of September, so I'm pretty confident of that measurement), and it now stands on 14.8% according to the calipers and on 20% according to the circumference test. Hence, not sure which to believe anymore - the discrepancy is too large to wave away. Here are the pictures:

http://images31.fotki.com/v1041/photos/8/84521/5159942/20071124Front-vi.jpghttp://images32.fotki.com/v1047/photos/8/84521/5159942/20071124Side-vi.jpg

The weight is 196 lbs, the height - 6 ft.
What do you think?
Thanks!

I'd say 19%. You been hitting the weights? It will help the fat come off faster and give you the "toned" look I would imagine you're aiming for. No offense, but it looks to me like you're on the fast track to "skinny fat".

I'd say 19%. You been hitting the weights? It will help the fat come off faster and give you the "toned" look I would imagine you're aiming for. No offense, but it looks to me like you're on the fast track to "skinny fat".

Wow, is it that bad? I'm hitting the weights 3 times per week, but apparently not hard enough. I will have to reevaluate my current program.

I'd guess somewhere around 15%. You look a lot better than where you started with your original pictures (http://forums.johnstonefitness.com/showthread.php?t=38988).

I think you should be able to measure progress in the way of fat loss based simply on what your midsection is doing at its widest point. If this is shrinking, that's a good sign.

How are you structuring your diet? Stay away from deep calorie deficits created by simply cutting calories out of your diet and stay focused on increasing your strength in the gym.

Depending on how you're eating now, I might say increase your calories a bit to make strength gains easier while still keeping your waist in check. You might be able to continue taking a little off with a real minor deficit after factoring in the calories you're burning through activity.

Be careful in how you define hitting the weights "harder". You don't want to measure effort by just throwing in extra sets and extra time spent under the bar. You want to make sure there's measurable progress in the way of strength for heavy lifts.

Well... How long have you been lifting? Are you following a program? How tall are you?

Just saw your before pics - holy cow ~ great progress, man!

I think you should be able to measure progress in the way of fat loss based simply on what your midsection is doing at its widest point. If this is shrinking, that's a good sign.

Yep, it shrinks alright. From 106 cm (42 in.) to 96.5 cm (38 in.)

How are you structuring your diet?

I'm at about 1800-2000 kcal/day, with about 40/40/20 split, 5-6 meals per day.

Be careful in how you define hitting the weights "harder". You don't want to measure effort by just throwing in extra sets and extra time spent under the bar. You want to make sure there's measurable progress in the way of strength for heavy lifts.

What I mean is, I've been thinking for a while (due to a hint from a fellow gym goer), that perhaps the program a local instructor has put together for me is not the best fit for me. It's an AB program with A including chest, biceps, legs and abs, B - back, shoulders, triceps and abs. I'm doing it 3 times per week. In addition, I'm hitting a crosstrainer about 5-6 times per week. First of all, I want to move abs to after the aerobics (to shorten the time I spend in the gym, and also to make sure I do them more often). And then, perhaps it will be a good idea to switch to a simpler, allover program. What do you think?

Well... How long have you been lifting? Are you following a program? How tall are you?

I've been lifting since mid-July, which makes it about 3 and a half months. I've described my program above. I'm 6 ft tall.

Just saw your before pics - holy cow ~ great progress, man!

Thanks! :)

You have lost a lot of fat. Great change.

Maybe you would like to try this:

http://www.hypertrophy-specific.com/hst_index.html

Mastover recommended this full body routine training system and it's really working for me. I work out three times a week, for a couple of hours, including 30 min. cardio on the threadmill after the weights.

You may also want to watch some of this videos. Steve Turano makes a lot of sense:

http://bodyperformancetv.com/steve_tv/

You've done a great job so far.

Work hard!

Probably at around 16-17%.

If you are enjoying what you are doing, keep doing it. Its clearly working. I dont think you look skinny fat. Its just 16-17% BF is that in between stage. Not really fat to see a big belly but not yet cut enough for the abs. Keep going, and as you become more trim, the muscles will become more defined and that "look" will diminish. Your diet and trainings sounds as it should be. :)

I'd guess about 16%

Wow, is it that bad?

I think 19% is probably pretty close, but maybe high. That'd put you at about 160 lbs of lean mass and 175 lbs @ 8% bf.

If you were at 25% from your earlier pictures and 220 lbs then that'd put your lean mass at 165 lbs.

I'd think your 8% target would be between 175 and 180 lbs. (I don't know if 8% is your target, just throwing it out there.)

I wouldn't classify that as bad at all. It's certainly an amazing transformation from your earlier pictures. Awesome job! :claplow:

I'm hitting the weights 3 times per week, but apparently not hard enough.

Are your lifts increasing at a regular rate from week-to-week? Your caloric intake may well be retarding your progress on that score. From the look of your current progress, you've been maintaining lean mass and dropping significant fat, so if efficient fat loss is your target then you're on the right track. Unless that has stalled or your goals have changed, then I don't know that you'd need to alter anything.

If you would like to try to build muscle at this point then I would focus on increasing the amount of weight you're moving during your strength-training sessions. You can keep the same exercises if you like, but focus on moving more and more weight each session, whether it's an extra set, a couple more reps, or heavier load. Take what you're moving now and resolve to increase it by 5% for the same reps/sets in no less than 2 weeks.

If you find you're just not making progress in this, then boost your calories by 100/day for a week and see if it changes, then another 100. Keep eating the same foods and ratios that have gotten you this far along but give your body some more fuel and send it the signal to get bigger in the gym.

If you want to drop abs from your routine, you could use pull-ups for a back exercise and squats for legs (if you're not already squatting, start, regardless). The activation from those two alone should give you continuous ab development. Overhead pressing for shoulders will work your abs as well.

Again, great work and success in the months to come! :tucool:

Are your lifts increasing at a regular rate from week-to-week?

Yes, they do. I had a bit of a regression lately due to sickness, but other than that - the lifts increase steadily.

If you want to drop abs from your routine, you could use pull-ups for a back exercise and squats for legs (if you're not already squatting, start, regardless). The activation from those two alone should give you continuous ab development. Overhead pressing for shoulders will work your abs as well.

Great idea, I'll try that - I was thinking of adding squats for some time now.


Again, great work and success in the months to come! :tucool:


Thanks!

And while I'm here, I'll post a new set of pics, from a couple of days ago. Not much difference since November, I'm afraid :(

http://images36.fotki.com/v1155/photos/8/84521/5159942/20080404Front-vi.jpghttp://images36.fotki.com/v1157/photos/8/84521/5159942/20080404Side-vi.jpg