Thread: What body fat measuring tool should i get?

Just get yourself some cheap hand calipers. even if your technique is not perfect as long as it's consistent you will be able to measure additions/decreases to your body fat.


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Maybe tell me why you think you need one.

I just get a DEXA done every few years. Lean mass doesn't change nearly as fast as weight or bodyfat.

Originally Posted by Built

Maybe tell me why you think you need one.

I just get a DEXA done every few years. Lean mass doesn't change nearly as fast as weight or body fat.

To measure current fat% and fat loss.

So you are saying that because lean mass increases so slowly that the measurement of body weight should tell me if I am loosing fat?

Basically, yes.

I do realize weight itself fluctuates, but examine the trend.

For instance, suppose you get a DEXA and you find you carry xxx lbs of lean mass. Assume it doesn't change (much) and just monitor your weight - you can always back out what your percent bodyfat is from there.

In my case, my first DEXA showed me at 111 lbs lean mass, in October 2005

By tracking my weight, I was able to determine within a percentage point or two my bodyfat at any given time. When I went in for my next DEXA, I weighed 142. I guessed my bodyfat to be 22% based on (142-111)/142. In fact, my bodyfat was 20% - I had gained two pounds of lean mass.

In November 2007 I had it checked when I weighed 135 lbs. I guessed my bodyfat to be 15.8% based on (135-113)/135. In fact, my bodyfat was 16.5% - in cutting down from 142 lbs, I had dropped a pound of lean mass (note: I had officially maxed out my genetic potential at this point).

In December of 2007 I went on transdermal testosterone HRT.

I had a DEXA in the spring of this year. I weighed 148.4 lbs. If my lean mass were still 112 lbs, I would have been sitting at 24.1%. In fact, I was 20.1%: my lean mass had risen to 118.5 in the two and a half years I had been on my transdermal HRT.

(As a side-note, I ♥ my gear).

So you can see my point, right? Train hard, eat right, and assume your current lean mass is what it was the last time you had a proper assessment. You won't be terribly far wrong, and you can probably guess which way your lean mass has gone simply by comparing what it would have been, with your current conditioning.

Originally Posted by Built

Basically, yes.

I do realize weight itself fluctuates, but examine the trend.

For instance, suppose you get a DEXA and you find you carry xxx lbs of lean mass. Assume it doesn't change (much) and just monitor your weight - you can always back out what your percent bodyfat is from there.

In my case, my first DEXA showed me at 111 lbs lean mass, in October 2005

By tracking my weight, I was able to determine within a percentage point or two my bodyfat at any given time. When I went in for my next DEXA, I weighed 142. I guessed my bodyfat to be 22% based on (142-111)/142. In fact, my bodyfat was 20% - I had gained two pounds of lean mass.

In November 2007 I had it checked when I weighed 135 lbs. I guessed my bodyfat to be 15.8% based on (135-113)/135. In fact, my bodyfat was 16.5% - in cutting down from 142 lbs, I had dropped a pound of lean mass (note: I had officially maxed out my genetic potential at this point).

In December of 2007 I went on transdermal testosterone HRT.

I had a DEXA in the spring of this year. I weighed 148.4 lbs. If my lean mass were still 112 lbs, I would have been sitting at 24.1%. In fact, I was 20.1%: my lean mass had risen to 118.5 in the two and a half years I had been on my transdermal HRT.

(As a side-note, I ♥ my gear).

So you can see my point, right? Train hard, eat right, and assume your current lean mass is what it was the last time you had a proper assessment. You won't be terribly far wrong, and you can probably guess which way your lean mass has gone simply by comparing what it would have been, with your current conditioning.

Interesting, thanks for sharing.

I am still new at 'body building' although I have 'lifted weights' for a while, so I am still learning here. How would I assume that my lean mass is what it was the last time I had a proper assessment? Isn't all the hard training I am doing to increase that lean mass

Yep. So you get it properly tested (and by properly tested, I mean DEXA) every few years to check.

What do you weigh now? How long have you been training? Have you gained or lost over this time?

Originally Posted by Built

Yep. So you get it properly tested (and by properly tested, I mean DEXA) every few years to check.

What do you weigh now? How long have you been training? Have you gained or lost over this time?

I currently weight 193lbs in the AM, I am 6'3", 32 years old. I have been lifting weights on and off for 10 years but it's been more off then on. I would guess a total combined time of 3 years or less. I just recently got serious about it. Three months ago I decided to start again and this time I will NOT be stopping. I just started a training log to keep me going and track my progress. Every time I would start working out again I would gain around 10lbs or so, but that could be a lot of fat since my calories would increase too. When I would stop I would loose some. If I remember correctly, I was around 175lbs at 26 years old or so. Since turning 31, my metabolism has slowed and my appetite has increased. When I started back up three months ago I was 198lbs in the AM and felt fat. I have since lost a very noticeable amount of fat.

Okay, so you need to get a handle on your diet. You don't appear to know how many calories you are eating, and that's a biggie.

Read the link in my sig on "getting started" and look at the info on tracking your diet.

At 6'3", 175 lbs was THIN! Even 193 lbs is thin! You may be skinny-fat, but you certainly aren't overweight!

What bodyfat do you figure you're at now? Can you see abs at all? Have you had your bodyfat tested (by any method) lately?

Originally Posted by Built

Okay, so you need to get a handle on your diet. You don't appear to know how many calories you are eating, and that's a biggie.

Read the link in my sig on "getting started" and look at the info on tracking your diet.

At 6'3", 175 lbs was THIN! Even 193 lbs is thin! You may be skinny-fat, but you certainly aren't overweight!

What bodyfat do you figure you're at now? Can you see abs at all? Have you had your bodyfat tested (by any method) lately?

I have NO idea what my BF is at and have never had it tested.

I just posted some pics in my journal
200+'s training journal

Yes, I do admit that I need to start counting calories. I will start posting my diet in my journal.

Originally Posted by 200+

To measure current fat% and fat loss.

So you are saying that because lean mass increases so slowly that the measurement of body weight should tell me if I am loosing fat?

for many bodybuilders the majority of "weight gain" comes through increased intramuscular hydration levels and some increase in muscle fiber size and the number of cross bridges made. so technically a person can increase the total bodyweight substantially and not increase the amount of fat free mass or subcutaneous fat stores.

I just had a peek.

Call it 13% and assume that's right for now. It'll be close enough.

Originally Posted by Built

I just had a peek.

Call it 13% and assume that's right for now. It'll be close enough.

Thanks for all your help

I have some more reading to do

Originally Posted by built

maybe tell me why you think you need one.

I just get a dexa done every few years. Lean mass doesn't change nearly as fast as weight or bodyfat.

dexa?

Originally Posted by guybb3

dexa?

dual energy x-ray absorptiometry (DEXA). I believe one of the main purposes for the test is for helping patients with bone density problems but can be used to determine fat free mass. you can determine fat free mass from an MRI as well.

I never did understand why people are so obsessed about their bodyfat. Either you look good or you don't. Feeling good about yourself is what counts, and that don't come in the form of a bodyfat %.

bf% counts if your doing a show, but other than that op just bulk up and cut up after 5 yrs or so of consistent training. u are tall , so, u should try to put on as much muscle u can, even if u get a mild belly. so just get stronger because with strength comes size.

Originally Posted by unclem

bf% counts if your doing a show, but other than that op just bulk up and cut up after 5 yrs or so of consistent training. u are tall , so, u should try to put on as much muscle u can, even if u get a mild belly. so just get stronger because with strength comes size.

sounds good, I won't bother measuring bf then. I never thought of it that way. I just HATE a belly, so I guess I'll just keep a clean diet to minimize the belly

How about a mirror?

The interest in bodyfat estimation is not unreasonable, particularly for the novice who needs an estimate of lean mass for dietary needs and goal planning.

When I began, I had NO idea what to do, now much protein I needed, what my target weight was... most folks don't.

That being said, a rough ballpark is sufficient. Put simply, suppose you know you're fat, you now weigh 200 lbs and the last time you looked okay you weighed 170. You probably want to get down to 10% bodyfat (although you may not know this, you just want to see abs), so you try a few methods to test your bodyfat. Since very little muscle is likely to be gained while cutting, let's just assume zero net change for this parameter.

Calipers at your local gym put you at 22% bodyfat.
(156 lbs lean mass; weight at goal: 173 lbs; protein target >156g daily, fat target >78g daily)

Some online thingie puts you at 27% bodyfat.
(146 lbs lean mass; weight at goal: 162 lbs; protein target >146g daily, fat target >73g daily)

My "rule of thumb" method, on my blog puts you at 23.5% bodyfat, which you may then enter on my "bodyfat cut calculator".
(153 lbs lean mass; weight at goal: 170 lbs; protein target >153g daily, fat target >77g daily)

Unsatisfied, you get a DEXA, which puts you at 21.5% bodfat.
(157 lbs lean mass; weight at goal: 174.4 lbs; protein target >157g daily, fat target >79g daily)

These various estimates tell you the following:

• Your % bodyfat is somewhere between 21.5% and 27%
• Your lean mass is somewhere between 146 lbs and 157 lbs
• Your weight at a goal of 10% bodyfat will be between 162 lbs and 174 lbs
• You need to drop between 26 and 38 lbs
• Your protein minimum is between 146g and 157g daily
• Your fat minimum is between 73g and 78.5g daily

If you underestimate your current lean mass, you'll eat about 11g less protein then if you overestimate your current lean mass.

If you underestimate your lean mass - or somehow manage to gain a bit while cutting - you'll hit goal sooner than you think.

Those of us who have been at this for a while intuitively know this, but for the novice, let's just say it might be helpful to have it spelled out a bit.

Originally Posted by LAM

dual energy x-ray absorptiometry (DEXA). I believe one of the main purposes for the test is for helping patients with bone density problems but can be used to determine fat free mass. you can determine fat free mass from an MRI as well.

Holy shit! What does that cost?

Originally Posted by Built

My "rule of thumb" method, on my blog puts you at 23.5% bodyfat, which you may then enter on my "bodyfat cut calculator".
(153 lbs lean mass; weight at goal: 170 lbs; protein target >153g daily, fat target >77g daily)

Built, I can't find your "rule of thumb" on your blog. Can you explain what it is?

Scroll down to the place on that page to "The Do It Yourself Diet". The first bullet is where that is.

Originally Posted by guybb3

Holy shit! What does that cost?

About a hundred bucks. They do 'em at one of our local hospitals in Nuclear Medicine.

Originally Posted by Built

About a hundred bucks. They do 'em at one of our local hospitals in Nuclear Medicine.

That's it?? Do you just call around and ask if the test is available for BF% and go from there? I just never heard of it and would be happy to pay $100 for something that accurate.

Yeah, and some places do it for less. Do a search in your city, you may find other places that do it. Some private clinics have it here in Vancouver; I found one that will do four people in an hour for $200, which is a smokin' deal. I have had four done in the last five years. No need to do them frequently, but once every year or so is enlightening, particularly if you want an idea of what you gain during a bulk, or how much lean mass you maintain from "end of bulk" to "end of cut".

It's great to get it broken down by "left leg, right leg, left arm, right arm, trunk, head" instead of whole body. It also tells you muscle, bone and fat for each of these regions.

Thanks built, I really appreciate your help!

Originally Posted by vortrit

I never did understand why people are so obsessed about their bodyfat. Either you look good or you don't. Feeling good about yourself is what counts, and that don't come in the form of a bodyfat %.

i can't tell if you're joking or not.... b/c if your not... im not sure what you're doing here
but if you are just ignore me