Mr.10%

BulkMeUp · 02-25-2006, 07:43 AM

Quote:

Originally Posted by CowPimp

Workouts are looking good an consistent as always. Still enjoying the full body scene?

Thanks CP. I really like the full body wo. Was a bit skeptical in the beginning, but it is great.

And congrats on becomming a mod!

Quote:

Originally Posted by CowPimp

How's the knee doing? Have you considered some leg work on the frontal plane and/or unilateral movements for your leg work? It could definitely help improve lateral knee stability, and potentially reduce the pain that you experience. Moves like lateral lunges, Bulgarian squats, etc.

The knee went back to being ok. I woke up one morning and it was fine

My guess is it is the lateral ligament that 'slips' out of place. I havent done any extra work with this full body wo. What would you suggest to include in this full body routine? But i now seem to have an elbow prob. This pain is right in the joint. I suspect it is due to not so good from on the lying db tri extns.

I'm getting old and falling apart!

BulkMeUp · 02-25-2006, 08:48 AM

Quote:

Originally Posted by Emma-Leigh

And I would be more inclined to cycle during cutting rather than bulking...

Oh ok.. good to know. Thanks.

Quote:

Originally Posted by Emma-Leigh

For your rotation - Overall your average cals are not too bad (eventually, as you progress, it may be a **little** high for optimum results) so you could start with a rotation around this figure then, as things progress, drop them further.

Seems like that time has come. I cant seem to drop below 162lbs

Quote:

Originally Posted by Emma-Leigh

eg: if you use 2150 as your starting point, you could do 10-15% higher for weights days and 10-15% lower for rest days, then average the cardio days out somewhere in the middle depending on intensity...

This is what I'hv come up with:

Weekday training = 2480 (x2)
Weekday cardio = 1740 (x3)
Weekend training = 2060 (x1)
Weekend off = 1620 (x1)

Daily average = 1980 (previous average 2200)

Only carbs have been dropped from most meals except PWO shake remains unchanged at 440cals. Let me know if that dosent look right.

BulkMeUp · 02-25-2006, 08:58 AM

14-Jan-2006 162.8 16.0% 136.8 26.0 35"
21-Jan-2006 163.4 15.0% 138.9 24.5 35.25"
28-Jan-2006 163.6 15.0% 139.1 24.5 35.25"
4-Feb-2006 161.6 15.0% 137.4 24.2 34.80"
11-Feb-2006 162.2 15.0% 137.9 24.3 34.80"
18-Feb-2006 162.6 15.0% 138.2 24.4 34.5"
25-Feb-2006 162.8 14.0% 140.0 22.8 34.5"

Soo... my weight went up .... again!

Yes, my bf did fall 1%, but i would take that with a big grain of salt as today was the first day it showed up at 14% (I'v been monititoring it everyday for the past 2 weeks). I will believe that it has really dropped if it holds at 14% until next week.

This is end of week 7 and no major change. So i shall start cycling cals.

Just baught another bottle of glucosamine recently and came accross this link posted by P-Funk

BulkMeUp · 02-25-2006, 09:14 AM

Equip - Ellipitical
Warm up - 4mins @30rpm/level 1
Cardio - 30min@55-60rpm/Level 2
Cool down - 4 mins @30rpm/Level 2

Tom_B · 02-25-2006, 09:18 AM

Adrian don't you measure BF with one of those scales??
Personally .. if you do I'd pay no atention to what it has to say

and go with measurments / mirror.

BulkMeUp · 02-25-2006, 09:24 AM

Quote:

Originally Posted by Tom_B

Adrian don't you measure BF with one of those scales??
Personally .. if you do I'd pay no atention to what it has to say

and go with measurments / mirror.

yes i do use a bf scale. They are not accurate as far as the actual percentage is concerned, but they are helpful in keeping track of changes. Thats why i am recording it, to look for changes. But i also measure my waist to keep track as that is my main focus presently.

Tom_B · 02-25-2006, 09:31 AM

Quote:

Originally Posted by BulkMeUp

yes i do use a bf scale. They are not accurate as far as the actual percentage is concerned, but they are helpful in keeping track of changes. Thats why i am recording it, to look for changes. But i also measure my waist to keep track as that is my main focus presently.

lol k. I jsut find them pointless! Like for instance .. your weight goes up but BF down?? (yes it's possible but how would a scale know?) hahaha. What I really want though is a scale that measures weight by .1 not just .5!
Actually ... while In Moncton today I might search for one

.. depending on how much they cost.

BulkMeUp · 02-25-2006, 09:43 AM

Quote:

Originally Posted by Tom_B

lol k. I jsut find them pointless! Like for instance .. your weight goes up but BF down?? (yes it's possible but how would a scale know?) hahaha.

It is ok to keep track of changes. The scale uses age and height (which you input in advance) to calculate bf. When you step on it, it sends a very small current (too small to notice as it is battrey operated) through you and based on the result caclulates bf.

More info: http://www.t-nation.com/readTopic.do...ageNo=0#bottom

Quote:

Originally Posted by Tom_B

What I really want though is a scale that measures weight by .1 not just .5!
Actually ... while In Moncton today I might search for one

.. depending on how much they cost.

My scale does measure in .1

**Emma-Leigh** · 02-26-2006, 12:41 PM

Quote:

Originally Posted by BulkMeUp

yes i do use a bf scale. They are not accurate as far as the actual percentage is concerned, but they are helpful in keeping track of changes. Thats why i am recording it, to look for changes. But i also measure my waist to keep track as that is my main focus presently.

I agree with Tom Adrian.... These scales can sometimes not move on the BF% too - they only really measure the bottom half of you - so if you are losing BF on your top half they do not really pick it up very well.

If you look at your waist measurement and your lean mass/fat mass etc then you can see that you are clearly making gains - your waist has come down, your lean mass is up and your fat mass is down...

Have you looked into getting some calipers?

BulkMeUp · 02-27-2006, 09:20 AM

Quote:

Originally Posted by Emma-Leigh

Have you looked into getting some calipers?

Euh!...

.. i havent. I always heard that the scales are ok to keep track of changes. But i see your point. I shall get some calipers.

I like this Fat Track Pro one. But maybe it is overkill. Maybe this FatTrack II Digital Body Fat Caliper is what i need... hmmm which one should i get?

BulkMeUp · 02-27-2006, 09:43 AM

leg press - wu 180x8, 270x6 - 390x8,8,8
DB Incline Press - wu 35x8, 45x6 - 60x8,8,6
Med Grip Pull ups - bw+20x7,7,7
EZ BB preachers SS DB Overhead Tri extns - 60x12/65x12, 60x12/65x12, 60x12/65x12
Bench Dips - bw+25x12,8 + Chest Dips bw+45x12
Weighted Leg Raises - 15x10,10,10

Leg press - Got to max rr with all clean reps and no little rest pauses that i usually do

Incline - -1 rep on the 3rd set. Been dangling at this weight/reps for a few weeks now.

Pull Ups - +1 rep on all sets and with my chin above the bar for all reps. I'm sure i can max out next week.

Preachers SS Tri Extns -

surprised at these. After ups and downs for some weeks, managed to bang out all reps to max rr for both exercises. Wil up weight next week. May have been the seat height that i adjusted.

Weighted leg raises - +1 rep on 1st set and +2 on the 2nd and 3rd set. No big improvement here as this is what i did during week 2 & 3 of this routine

**Emma-Leigh** · 02-27-2006, 12:36 PM

Quote:

Originally Posted by BulkMeUp

Euh!...

.. i havent. I always heard that the scales are ok to keep track of changes. But i see your point. I shall get some calipers.

I like this Fat Track Pro one. But maybe it is overkill. Maybe this FatTrack II Digital Body Fat Caliper is what i need... hmmm which one should i get?

Get the manual ones. Digital ones are crappy. Something like this.

BulkMeUp · 02-28-2006, 11:35 AM

Equip - Ellipitical
Warm up - 4mins @30-40rpm/level 1
Cardio - 30min@55-60rpm/Level 3
Cool down - 4 mins @30rpm/Level 1

Went up one level as of today. Dont think this cardio is doing much in terms of bf loss. I dont wake up the next morning any lighter

or it maybe too gradual to tell.

I baught the regular calipers. I'll do a 3 point test only as a 7point test would require me to be a contortionist or find someone willing to pinch my skin. Will post results sometime this week as per directions on the exrx site.

BulkMeUp · 03-01-2006, 11:53 AM

Sumo DL's - wu 185x8, 225x6 - 280x8,7,7
BB Decline Press - wu 115x8, 135x6 - 180x8,7,5
HS Low lat Pulls - 270x8,8,8
Lying DB Tri Extns SS DB Curls- 30x8/35x11, 30x6/35x10, 30x7/35x8
Chest Dips - bw+25x11,10,9
Crunches - bwx20,15,14

DL's - +1rep on the first set.

Decline - +1rep on the first set, but -1 on the 3rd set.

HS Lat pulls - Weight up by 20lbs and got to max rr. Will increase weight next week but only by 10lbs.

Tris SS Bis - +1rep for the 3rd set on tri extns. -1rep on 1st set +2 rep on 2nd set for curls.

Dips - +1rep on 1st set only.

Crunches - same as last time.

Wasnt feeling too enthuastic for this session. Wasnt feeling tired or out of energy, just a bit off mood. During the last week i A)finished Tri-Malate Creatine and switched to CEE B) dropped cals by 10% + cal cycling C) this is the 8th week of training. So it could be one or a combination of all those or, hopefully, it is just a passing phase.

--------------------------------------------------------------------------
Scrubs
There is a bird flying inside the hospital. Dr.Kelso is annoyed and is trying to explain to the janitor that it is a health hazard while Dr.Cox slides up behind him
Dr.Kelso to Janitor: "Do you know what is the number one killer in hospitals?"
Dr.Coz: "Your breath?"
Dr.Kelso (igoring Dr.Cox) to Janitor: "Germs! .. Do you know what spreads germs?"
Dr.Cox: "Your breath!"
Dr.Kelso: "No! .. and that does not even make sense!"

BulkMeUp · 03-01-2006, 04:10 PM

Quote:

Originally Posted by Emma-Leigh

eg: if you use 2150 as your starting point, you could do 10-15% higher for weights days and 10-15% lower for rest days, then average the cardio days out somewhere in the middle depending on intensity...

Just to make sure, the 10-15% difference is excluding pwo shake? which means on training days, pwo shake cals are excluded in the total cals for that day and are 10-15% higher than total of non training days (which i dont have a pwo shake), right? This would mean that the difference between the totals would be more than 10-15% when pwo is counted in?

**Emma-Leigh** · 03-01-2006, 07:57 PM

Quote:

Originally Posted by BulkMeUp

Just to make sure, the 10-15% difference is excluding pwo shake? which means on training days, pwo shake cals are excluded in the total cals for that day and are 10-15% higher than total of non training days (which i dont have a pwo shake), right? This would mean that the difference between the totals would be more than 10-15% when pwo is counted in?

No.

Count the calories from your PWO shake (all calories are created equal

)...

So say you pick 2000 as your 'medium' (just to make the maths easier) then 10-15% either way means:
2200-2300 ish on your workout days
1700-1800 ish calories from your rest days

Cardio only days (depening on intensity) would fall somewhere in the middle.

And alter your carbs/fat ratio for these days too - workouts higher, rest days lower, cardio either low or middle...

BulkMeUp · 03-02-2006, 08:39 AM

Quote:

Originally Posted by Emma-Leigh

No.

Count the calories from your PWO shake (all calories are created equal

)...

Ok, Gotcha! I was looking at the difference between the training days and the off days. Should have been looking at the difference between the average and those days. Thanks!

Another quick question. I bookmarked a post (oats and mass) from you about pwo shake. I have adjusted the macros as you suggested in that post. Would it be better to drop the dextrose for a cut or it dosent matter?

**Emma-Leigh** · 03-02-2006, 12:49 PM

Quote:

Originally Posted by BulkMeUp

Ok, Gotcha! I was looking at the difference between the training days and the off days. Should have been looking at the difference between the average and those days. Thanks!

Another quick question. I bookmarked a post (oats and mass) from you about pwo shake. I have adjusted the macros as you suggested in that post. Would it be better to drop the dextrose for a cut or it dosent matter?

In my opinion - stick with a little dextrose if you can.... Low calorie/low carb cuts benefit from this little extra insulin boost PWO (as long as your workouts are at a sufficient intensity).

But don't just rely on it as a sole carb source.... eg: Banana, milk and dex would be a pretty good combination if you could manage it...

BulkMeUp · 03-02-2006, 02:32 PM

Quote:

Originally Posted by Emma-Leigh

In my opinion - stick with a little dextrose if you can.... Low calorie/low carb cuts benefit from this little extra insulin boost PWO (as long as your workouts are at a sufficient intensity).

But don't just rely on it as a sole carb source.... eg: Banana, milk and dex would be a pretty good combination if you could manage it...

Ok, thanks. I have kept the dextrose and adjusted the macros.

Item - cals - carbs - fats - pro
15g Oats 57.5 9.85 0.9 2.4
20g Dextrose 80 20 0 0
25g Skim Milk Powder 90 12.9 0.2 9
20g IsoWhey 83 0 0 19
TOTAL 310.5 42.75 1.1 30.4

**CowPimp** · 03-02-2006, 04:39 PM

Quote:

Originally Posted by BulkMeUp

The knee went back to being ok. I woke up one morning and it was fine

My guess is it is the lateral ligament that 'slips' out of place. I havent done any extra work with this full body wo. What would you suggest to include in this full body routine? But i now seem to have an elbow prob. This pain is right in the joint. I suspect it is due to not so good from on the lying db tri extns.

I'm getting old and falling apart!

Try some lateral lunges, lateral step-ups, and unilateral movements. Of course, start light and make sure they don't cause you any pain to perform the movements.

Start icing that elbow, try to go easy on it, cut out any exercises that bother it. Take some time off if need be.

BulkMeUp · 03-03-2006, 07:47 AM

Quote:

Originally Posted by CowPimp

Try some lateral lunges, lateral step-ups, and unilateral movements. Of course, start light and make sure they don't cause you any pain to perform the movements.

Start icing that elbow, try to go easy on it, cut out any exercises that bother it. Take some time off if need be.

Thanks CP. I'll give those a try.

This is the 8th week. Thought i would do 10weeks, but maybe i should take the next week off and redo the routine.

BulkMeUp · 03-03-2006, 09:40 AM

Equip - Ellipitical
Warm up - 4mins @30-40rpm/level 1
Cardio - 30min@55-60rpm/Level 3
Cool down - 4 mins @30rpm/Level 1

BulkMeUp · 03-03-2006, 09:51 AM

Squats - wu 95x8, 115x6 - 155x10,10,10
HS Seated Bench - wu 90x8, 100x6 - 140x12,10,8
DB Rows - 65x11,11,11
Standing DB Militaries - 40x11,9,8
Int/Ext R.cuff - 30x14,13,13
Standing calves - 155x12,12,12

Squats - Up 5lbs and got into rr. Hopefully will get to max rr next time.

HS Bench - same as the last 2 weeks.

Rows - +1 rep on each set. need to do a better tempo on these. Realised i mostly lift and drop the db in a sawing motion.

Milits - +3reps on the 1st set but -1rep on the next 2 sets.

R.Cuff - +2 on the 1st set. +1 on the 2nd and +3 on the 3rd.

Calves - same as previous. Still gotta work on a full rom with these.

BulkMeUp · 03-04-2006, 07:50 AM

14-Jan-2006 162.8 16.0% 136.8 26.0 35"
21-Jan-2006 163.4 15.0% 138.9 24.5 35.25"
28-Jan-2006 163.6 15.0% 139.1 24.5 35.25"
4-Feb-2006 161.6 15.0% 137.4 24.2 34.80"
11-Feb-2006 162.2 15.0% 137.9 24.3 34.80"
18-Feb-2006 162.6 15.0% 138.2 24.4 34.5"
25-Feb-2006 162.8 14.0% 140.0 22.8 34.5"
4-Mar-2006 159.4 14.0% 137.1 22.3 34.10"

Made changes last weekend as well as worked the carb cycle diet during the week and implemented it on thursday. Big scary drop in weight. Not good! But i'll monitor it for a few days and see how it goes. On second thoughts, comparing 4mar with 4feb, i have the same lbm but less fat and waist measurements. So thats encouraging.

Cal cycle diet is:
Daily Average Total cals 1929
Times per lb of LBM 13.84
Times per lb of total weight 11.91

Might increase cals a bit if weight loss is too rapid.

Did the caliper bf calc today. It worked out to be 14.51% I think i still need to get used to using it as yesterday it was 13.5%

But eitherway not to far off from my bf scale. Looks like bfmight very well be 14% now as per the bf scale since it showed as 14% everyday for the past week except for last sunday.

02-25-2006, 08:58 AM	#693
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,322	weight/bf 14-Jan-2006 162.8 16.0% 136.8 26.0 35" 21-Jan-2006 163.4 15.0% 138.9 24.5 35.25" 28-Jan-2006 163.6 15.0% 139.1 24.5 35.25" 4-Feb-2006 161.6 15.0% 137.4 24.2 34.80" 11-Feb-2006 162.2 15.0% 137.9 24.3 34.80" 18-Feb-2006 162.6 15.0% 138.2 24.4 34.5" 25-Feb-2006 162.8 14.0% 140.0 22.8 34.5" Soo... my weight went up .... again! Yes, my bf did fall 1%, but i would take that with a big grain of salt as today was the first day it showed up at 14% (I'v been monititoring it everyday for the past 2 weeks). I will believe that it has really dropped if it holds at 14% until next week. This is end of week 7 and no major change. So i shall start cycling cals. Just baught another bottle of glucosamine recently and came accross this link posted by P-Funk Last edited by BulkMeUp : 02-25-2006 at 09:32 AM.

02-25-2006, 09:14 AM	#694
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,322	cardio - 24Feb06 Equip - Ellipitical Warm up - 4mins @30rpm/level 1 Cardio - 30min@55-60rpm/Level 2 Cool down - 4 mins @30rpm/Level 2

02-27-2006, 09:43 AM	#701
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,322	Full Body2 C - 25Feb06 (week 7) leg press - wu 180x8, 270x6 - 390x8,8,8 DB Incline Press - wu 35x8, 45x6 - 60x8,8,6 Med Grip Pull ups - bw+20x7,7,7 EZ BB preachers SS DB Overhead Tri extns - 60x12/65x12, 60x12/65x12, 60x12/65x12 Bench Dips - bw+25x12,8 + Chest Dips bw+45x12 Weighted Leg Raises - 15x10,10,10 Leg press - Got to max rr with all clean reps and no little rest pauses that i usually do Incline - -1 rep on the 3rd set. Been dangling at this weight/reps for a few weeks now. Pull Ups - +1 rep on all sets and with my chin above the bar for all reps. I'm sure i can max out next week. Preachers SS Tri Extns - surprised at these. After ups and downs for some weeks, managed to bang out all reps to max rr for both exercises. Wil up weight next week. May have been the seat height that i adjusted. Weighted leg raises - +1 rep on 1st set and +2 on the 2nd and 3rd set. No big improvement here as this is what i did during week 2 & 3 of this routine

02-28-2006, 11:35 AM	#703
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,322	Cardio - 27Feb06 Equip - Ellipitical Warm up - 4mins @30-40rpm/level 1 Cardio - 30min@55-60rpm/Level 3 Cool down - 4 mins @30rpm/Level 1 Went up one level as of today. Dont think this cardio is doing much in terms of bf loss. I dont wake up the next morning any lighter or it maybe too gradual to tell. I baught the regular calipers. I'll do a 3 point test only as a 7point test would require me to be a contortionist or find someone willing to pinch my skin. Will post results sometime this week as per directions on the exrx site.

03-01-2006, 11:53 AM	#704
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,322	Full Body2 A - 28Feb06 (week 8) Sumo DL's - wu 185x8, 225x6 - 280x8,7,7 BB Decline Press - wu 115x8, 135x6 - 180x8,7,5 HS Low lat Pulls - 270x8,8,8 Lying DB Tri Extns SS DB Curls- 30x8/35x11, 30x6/35x10, 30x7/35x8 Chest Dips - bw+25x11,10,9 Crunches - bwx20,15,14 DL's - +1rep on the first set. Decline - +1rep on the first set, but -1 on the 3rd set. HS Lat pulls - Weight up by 20lbs and got to max rr. Will increase weight next week but only by 10lbs. Tris SS Bis - +1rep for the 3rd set on tri extns. -1rep on 1st set +2 rep on 2nd set for curls. Dips - +1rep on 1st set only. Crunches - same as last time. Wasnt feeling too enthuastic for this session. Wasnt feeling tired or out of energy, just a bit off mood. During the last week i A)finished Tri-Malate Creatine and switched to CEE B) dropped cals by 10% + cal cycling C) this is the 8th week of training. So it could be one or a combination of all those or, hopefully, it is just a passing phase. -------------------------------------------------------------------------- Scrubs There is a bird flying inside the hospital. Dr.Kelso is annoyed and is trying to explain to the janitor that it is a health hazard while Dr.Cox slides up behind him Dr.Kelso to Janitor: "Do you know what is the number one killer in hospitals?" Dr.Coz: "Your breath?" Dr.Kelso (igoring Dr.Cox) to Janitor: "Germs! .. Do you know what spreads germs?" Dr.Cox: "Your breath!" Dr.Kelso: "No! .. and that does not even make sense!"

02-25-2006, 09:18 AM	#695
Tom_B Tom_B Join Date: Jul 2004 Location: Amherst, Nova Scotia, Canada Posts: 3,589	Adrian don't you measure BF with one of those scales?? Personally .. if you do I'd pay no atention to what it has to say and go with measurments / mirror.

03-03-2006, 09:40 AM	#712
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,322	Cardio - 01Mar06 Equip - Ellipitical Warm up - 4mins @30-40rpm/level 1 Cardio - 30min@55-60rpm/Level 3 Cool down - 4 mins @30rpm/Level 1

03-03-2006, 09:51 AM	#713
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,322	Full Body2 B - 02Mar06 (week8) Squats - wu 95x8, 115x6 - 155x10,10,10 HS Seated Bench - wu 90x8, 100x6 - 140x12,10,8 DB Rows - 65x11,11,11 Standing DB Militaries - 40x11,9,8 Int/Ext R.cuff - 30x14,13,13 Standing calves - 155x12,12,12 Squats - Up 5lbs and got into rr. Hopefully will get to max rr next time. HS Bench - same as the last 2 weeks. Rows - +1 rep on each set. need to do a better tempo on these. Realised i mostly lift and drop the db in a sawing motion. Milits - +3reps on the 1st set but -1rep on the next 2 sets. R.Cuff - +2 on the 1st set. +1 on the 2nd and +3 on the 3rd. Calves - same as previous. Still gotta work on a full rom with these.

03-04-2006, 07:50 AM	#714
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,322	Weight/BF 14-Jan-2006 162.8 16.0% 136.8 26.0 35" 21-Jan-2006 163.4 15.0% 138.9 24.5 35.25" 28-Jan-2006 163.6 15.0% 139.1 24.5 35.25" 4-Feb-2006 161.6 15.0% 137.4 24.2 34.80" 11-Feb-2006 162.2 15.0% 137.9 24.3 34.80" 18-Feb-2006 162.6 15.0% 138.2 24.4 34.5" 25-Feb-2006 162.8 14.0% 140.0 22.8 34.5" 4-Mar-2006 159.4 14.0% 137.1 22.3 34.10" Made changes last weekend as well as worked the carb cycle diet during the week and implemented it on thursday. Big scary drop in weight. Not good! But i'll monitor it for a few days and see how it goes. On second thoughts, comparing 4mar with 4feb, i have the same lbm but less fat and waist measurements. So thats encouraging. Cal cycle diet is: Daily Average Total cals 1929 Times per lb of LBM 13.84 Times per lb of total weight 11.91 Might increase cals a bit if weight loss is too rapid. Did the caliper bf calc today. It worked out to be 14.51% I think i still need to get used to using it as yesterday it was 13.5% But eitherway not to far off from my bf scale. Looks like bfmight very well be 14% now as per the bf scale since it showed as 14% everyday for the past week except for last sunday.