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  1. 03-31-2010, 09:47 PM #1
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    Arrow Critique Please?

    So,
    I had my bf percentage tested today, and lets just say I'm not a happy camper... :-(

    I'm 6'3, 180'ish, and was told my bf was floating around 19.5'ish.
    I know my diet needs to be checked, and I've been reading heavy on dieting section, for lean body mass, etc...

    I'm not sure if this picture will help with with estimating my bf percentage, but I was tested before my workout.



    As for my workouts, I do split days...

    Week 1

    Sunday: Chest/triceps
    Monday: Core/Cardio
    Tuesday: Back/Shoulders
    Wednesday: Core/Cardio
    Thursday: Biceps/Forearms
    Friday: Core/Cardio
    Saturday: Legs
    -----------------------
    Week 2

    Monday: Chest/triceps
    Tuesday: Core/Cardio
    Wednesday: Back/Shoulders
    Thursday: Core/Cardio
    Friday: Biceps/Forarms
    Saturday: Core/Cardio


    Thanks!
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  2. 03-31-2010, 10:05 PM #2
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    u shud include legs on your week 2
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  3. 03-31-2010, 10:53 PM #3
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    Quote Originally Posted by stevey_6t9 View Post
    u shud include legs on your week 2
    Thanks for the tip. =)
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  4. 03-31-2010, 11:14 PM #4
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    Read this http://www.steroid.com/workout.php

    For lean mass it is always best to workout every muscle group every 8 days. ex:

    Mon: Chest, Bi's
    Tues: Off(Cardio if you want)
    Wed: Legs
    Thur:Off
    Fri:Shoulders, Tri's
    Sat: Off
    Sun: Back
    Mon: Off

    this type of training is called hypertophy research it.

    The only way the training routine is justified is that you go to failure every single set. I started this routine and worked out with more intesity and gave myself more rest and doing so my body has responded. Rest is just as important as training. Good luck to you
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  5. 03-31-2010, 11:23 PM #5
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    how was the test done??

    calipers?

    BMI calc?

    scale with electric foot pads?...
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  6. 03-31-2010, 11:29 PM #6
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    Quote Originally Posted by Injected21 View Post
    Read this http://www.steroid.com/workout.php

    For lean mass it is always best to workout every muscle group every 8 days. ex:

    Mon: Chest, Bi's
    Tues: Off(Cardio if you want)
    Wed: Legs
    Thur:Off
    Fri:Shoulders, Tri's
    Sat: Off
    Sun: Back
    Mon: Off

    this type of training is called hypertophy research it.

    The only way the training routine is justified is that you go to failure every single set. I started this routine and worked out with more intesity and gave myself more rest and doing so my body has responded. Rest is just as important as training. Good luck to you
    Thanks for the info!

    Quote Originally Posted by Nicotine View Post
    how was the test done??

    calipers?

    BMI calc?

    scale with electric foot pads?...
    Calipers...

    Although, I'd eaten some fastfood about a week ago, and it made me really sick, which I'm JUST now getting over. So I'm not sure if I'm still bloated from that episode, or what, and whether that played a roll in my bf% testing.
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  7. 04-01-2010, 12:12 AM #7
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    %19?.....

    who did the measurements?.....

    %19 is pretty "hefty"...unless you have a massive fat ass we can't see - i'd get it rechecked elsewhere......
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  8. 04-01-2010, 12:40 AM #8
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    Quote Originally Posted by Nicotine View Post
    %19?.....

    who did the measurements?.....

    %19 is pretty "hefty"...unless you have a massive fat ass we can't see - i'd get it rechecked elsewhere......
    Yep, 19.5%'ish. 'Personal Trainer' did the measurements...
    Doing the pinch test with the Calipers, he did the Tricep, shoulderblade, and right above the hip.
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  9. 04-01-2010, 06:47 AM #9
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    At 6'3 180, and based on the pic - there is NO EFFING WAY you're 19.5%. They measured wrong, plain and simple. Look at my avatar; I was measured at 12.5% (which I also think is wrong, too low) but have been estimated on this board to be anywhere between 13% - 15% - and IMO you look leaner than me. 19.5? NO WAY, so don't feel too down about it! Get remeasured by somebody else!
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  10. 04-01-2010, 06:53 AM #10
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    Get a 9 site caliper test next time. I dont think 19% is incredibly far off though maybe 2-3% lower. Cant really make an accurate assessment off that pic but you have a very soft look.
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  11. 04-01-2010, 09:50 AM #11
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    Quote Originally Posted by gbrice75 View Post
    At 6'3 180, and based on the pic - there is NO EFFING WAY you're 19.5%. They measured wrong, plain and simple. Look at my avatar; I was measured at 12.5% (which I also think is wrong, too low) but have been estimated on this board to be anywhere between 13% - 15% - and IMO you look leaner than me. 19.5? NO WAY, so don't feel too down about it! Get remeasured by somebody else!
    Well, I definitely don't think I'm 19.5%...
    I was hoping for around 16'ish something.
    I'll certainly look into getting remeasured by someone else.
    Thanks man!

    Quote Originally Posted by FireGuy1 View Post
    Get a 9 site caliper test next time. I dont think 19% is incredibly far off though maybe 2-3% lower. Cant really make an accurate assessment off that pic but you have a very soft look.
    A 9 site caliper test? Thanks for the tip Fire Guy!
    What other pictures could I post to help make a more accurate assessment?
    Thanks!
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  12. 04-01-2010, 10:56 AM #12
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    its a llittle difficult to tell from that pic but i would give ya 15-17%.
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  13. 04-01-2010, 12:22 PM #13
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    Quote Originally Posted by Click-Boom View Post
    Well, I definitely don't think I'm 19.5%...
    I was hoping for around 16'ish something.
    I'll certainly look into getting remeasured by someone else.
    Thanks man!



    A 9 site caliper test? Thanks for the tip Fire Guy!
    What other pictures could I post to help make a more accurate assessment?
    Thanks!
    Back and Legs.
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  14. 04-02-2010, 09:24 PM #14
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    Quote Originally Posted by FireGuy1 View Post
    Back and Legs.
    Pictures added.





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  15. 04-03-2010, 02:42 AM #15
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    Shave your lower back or get it waxed. LOL
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  16. 04-03-2010, 07:19 AM #16
    Okinawa_Power
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