Hey guys,

Just would like some inputs on my BF. I calipered myself this morning at;


(using the Jackson/Pollock 3
Caliper Method)
Body Fat ~ 12.72 %
Lbs/Kgs of Body Fat ~ 24.81
Lean Body Weight ~ 170.19

Not sure if I did them spot on or what not..

Would like some estimate's.


http://img233.imageshack.us/img233/6136/p2308090845.jpg


My cut ends on the Olympia (25th Sep) and then I will be looking at gaining some (lots) of LBM slowly and cleanly to fill in..

Any input..

Also, Giving myself another 4-5 weeks (losing 2lbs consistently per week) on this cut, do you think it will get me down to an desirable start bulking point

WOW, great progress, man!! I am not an expert with bodyfat guesses but I just wanted to congratulate you on the your great weight/fat loss.

How did you do it?

You may find you are a little lower than 12.72% but it is hard to tell as everyone is different body proportion wise.
Normally some ab definition is apparent in the 10-12% range and your abs are starting the show through.

As for bulking you could start whenever you feel comfortable. As for a 'desirable starting point' well that is personal decision and if it makes you happy or gives you a sense of accomplishment to get to a lower bf then do it.

BTW great job. :claphigh:

You may find you are a little lower than 12.72% but it is hard to tell as everyone is different body proportion wise.
Normally some ab definition is apparent in the 10-12% range and your abs are starting the show through.

As for bulking you could start whenever you feel comfortable. As for a 'desirable starting point' well that is personal decision and if it makes you happy or gives you a sense of accomplishment to get to a lower bf then do it.

BTW great job. :claphigh:


Thanks for the input, im shooting for a level of lean-liness where I can keep a close eye on weight gain muscle/ fat... I don't want to be months into my bulk and wake up one day fat again.. :nono:

See what pans out come OCT

WOW, great progress, man!! I am not an expert with bodyfat guesses but I just wanted to congratulate you on the your great weight/fat loss.

How did you do it?

Thanks for the props bro..

Will update this thread in length come tomorrow ... need to :sleep:

That's some great work. I bet your life had changed drastically in a lot of ways.

I'm pretty bad at guessing BF%, but your reading of 13% seems to be in the ballpark. I wouldn't worry too much about the number, though. As long as your measurements keep improving, you're going in the right direction.

How did you do it?


I was 280lbs June 05 and I began eating less, trying to exercise the usual no-no's fatties mistakenly make when trying to lose weight. Lost roughly 30-40pounds during this period.

Joined BB.com Nov 05.. Did some reading, read venuto's BFFM (book, google it .. excellent guide) With in a month I was well educated..

Started applying the concept ie; 40/40/20 + split weight training and cardio.. Got down to 220 early 2006.. From here I got down to 195 and for the rest of the years up until 09 I would yo-yo between 195 and 225... Gave me the absolute Sh*ts and I told myself..

The only way it was going to happen is if I dedicate myself to this..
So the last 3-4 months I've built up to (what i do now)

-Balls to the wall training (legs and back 2x a week) 80-90 minutes
-immaculate diet (giving the body what it need's when it needs it)
-cardio (whenever I can)
-slight calorie deficit..

Leads me to this point in the journey...

1 month to go.. been gaining strength nearly every week.. looking leaner by the week and feeling great..

Sounds like you are doing the right things, man. Great progress!!

How are you tracking your diet? I am using FitDay.com and it's alright. I wasn't sure how many calories/day and all that to aim for but I have been shooting for 1 pound a week weight loss myself, not more or less than that and I've been eating about 2500 cal/day average and still getting that loss. The yo-yo thing never works for anybody, been there and done that!

Keep it up, man!

Sounds like you are doing the right things, man. Great progress!!

How are you tracking your diet? I am using FitDay.com and it's alright. I wasn't sure how many calories/day and all that to aim for but I have been shooting for 1 pound a week weight loss myself, not more or less than that and I've been eating about 2500 cal/day average and still getting that loss. The yo-yo thing never works for anybody, been there and done that!

Keep it up, man!

Hey man.. Thanks for the kind words..

My diet does not differ much day to day... After tracking it for a few weeks on fitday + labels I have memorise'd the macros and always end up at the end of the day eating the right amount.

Could you post an example of your daily diet?

I'd say 10%.

Maybe slightly more.

Hey Tomekk,did you have got Before Pics?
What was your caloric intake during diet?

195 down from 280!!?? :claplow: I looked at this thread a couple of times and just now saw the numbers in your title. Good going Tomekk. :tu:

I think your pinch measure is a little high. The actual might be more like 11%. The actual number doesn't really mean anything. For myself, I use it as a measure of progress. I know where I am when I see it in the mirror.

Great work.

amazing work tomekk! :bow::bow::bow: