Calculating body fat

[Joe]

How are you guys calculating your body fat?

[Crazzy_Al]

Upper chest/front delt
Belly
Thigh
avg of the 3

[Joe]

Is this test pretty accurate?
http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html

[LITTLEMAGS]

men and women are different...
MEN-use skin caliper test
chest, lower ab, upper arm (bi-tri), lower back, and quad
Most guys will READ a lower BF if you dont test the back. BUT MOST men hold most BF in their backs...good example is IAM at 9.7% here...
3.5% in arms, 4% in ab area, 6.7% on quads and 14.3% on back...BF is guage NOT a end all to what you SHOULD be...use the mirror as a guage...NOT SOME caliper!

[Crazzy_Al]

men and women are different...
MEN-use skin caliper test
chest, lower ab, upper arm (bi-tri), lower back, and quad
Most guys will READ a lower BF if you dont test the back. BUT MOST men hold most BF in their backs...good example is IAM at 9.7% here...
3.5% in arms, 4% in ab area, 6.7% on quads and 14.3% on back...BF is guage NOT a end all to what you SHOULD be...use the mirror as a guage...NOT SOME caliper!
I fucking hate you, Dom! :(

[LITTLEMAGS]

I fucking hate you, Dom! :(
hahahaha............sorry bro...
i just love hearing some guys though...(like my brother)...say "dude Iam at 8% and they lift their shirt and have a PUDGE roll..
dude...8% is LOW. under 5% and your organs arent protected...

[Crazzy_Al]

hahahaha............sorry bro...
i just love hearing some guys though...(like my brother)...say "dude Iam at 8% and they lift their shirt and have a PUDGE roll..
dude...8% is LOW. under 5% and your organs arent protected...
I hear ya. We have a LOT of those guys at my gym. All on gear, all training for 15th place. :lol:

[orangejuiced86]

I dont think I have yet to talk to anyone at my gym, lol

[Crazzy_Al]

I dont think I have yet to talk to anyone at my gym, lol
It's better that way. Less distraction.

[LITTLEMAGS]

I hear ya. We have a LOT of those guys at my gym. All on gear, all training for 15th place. :lol:
CLASSIC!!!!!!!!! DUDE...i have to use that!

[Crazzy_Al]

CLASSIC!!!!!!!!! DUDE...i have to use that!
It's pathetic really. :lol:

[dmkx3]

dam littlemags, you ain't so little;) . what supplements are you taking. i would like to cut up like that. help a brother out.:D

[LITTLEMAGS]

dam littlemags, you ain't so little;) . what supplements are you taking. i would like to cut up like that. help a brother out.:D
nothing exotic....
whey protein
multi vit
chromium
yohimbe
vit c
cheyenne
creatine
glutamine

I take other "things" but you can figure that out

[Crazzy_Al]

Dom also competes. He just recently took 2007 Mr. Michigan Lightweight title. He's modest.

[LITTLEMAGS]

Pics from june 29th...day before the Mr michigan..

[Crazzy_Al]

Bastard! :mad:

[LITTLEMAGS]

Bastard! :mad:thank you

[Crazzy_Al]

You look like you could fly away with those lats. Did I mention I hate you?

[LITTLEMAGS]

You look like you could fly away with those lats. Did I mention I hate you?
GUESS MY WEIGHT....

[Crazzy_Al]

GUESS MY WEIGHT....
For the competition? 150-160lbs. Pix are your friends. :D

[LITTLEMAGS]

^^ 154.25...

crazy though now I weigh 211...still under 10% BF BUT man Iam bloated...I am still taking water pills...(lasix)

[Crazzy_Al]

^^ 154.25...

crazy though now I weigh 211...still under 10% BF BUT man Iam bloated...I am still taking water pills...(lasix)
You're the man! :cool:

[dmkx3]

nothing exotic....
whey protein
multi vit
chromium
yohimbe
vit c
cheyenne
creatine
glutamine

I take other "things" but you can figure that out

how much do those "other things" cost? i'm currently 6'3" and i weigh 215lbs. i want to put on some more size, but i can't seem to eat enough. i just had knee surgery 7-2-07, so i lost about 5 lbs from that.[can't work the legs that hard yet]. i would like to know more about your routine, if you don't mind sharin? if you don't want to talk publicly, e-mail, pm me or something, cause you look awesome. i need some help. thanks, don

[Crazzy_Al]

how much do those "other things" cost?
:lol: For what it's worth, those "other things" should not be taken by a newb. Research, research, research. Then train hard, then hit your plateau, then look into those "other things."

[LITTLEMAGS]

how much do those "other things" cost? i'm currently 6'3" and i weigh 215lbs. i want to put on some more size, but i can't seem to eat enough. i just had knee surgery 7-2-07, so i lost about 5 lbs from that.[can't work the legs that hard yet]. i would like to know more about your routine, if you don't mind sharin? if you don't want to talk publicly, e-mail, pm me or something, cause you look awesome. i need some help. thanks, don

don...
eating is a BIG part of growing...I LEARNED late in the game that food is the best supplement you can have. Not to be cocky BUT i would be a pro IF I would have gotten good advice as a teenager. When your 30 and finally figure out that food is a major part rather than everything else. Anyways...
If you are having trouble eating enough...Iam going to make a thread on this but you need to cycle your food intake. meaning high calorie days vs medium calorie days and low cal days.
Check later for more info in the thread I post.

As for a routine....Mine is your typical 5 on 2 off.
Sunday- chest, abs, 30 minutes on treadmill walking
Monday- Quads and calves
Tuesday- Bi's/ Tri's/ abds, 30 min
wed- off
thursday- back traps
friday- hams, calves, shoulders
sat-off

I train VERY STRICT...15 warm up, 12, 10, 8 reps...IF I cant get my FIRST 3 sets with PERFECT form I drop the weight. NOT uncommon to see me curling with 25 pd dumbells late into my workout. I am not a big number guy...I used to be all about big number lifts (770 squat) but wasnt making the muscle gains I wanted and was getting thick in the waist. NOW I barely EVER see 405 pds on a squat. Lat night did legs...
5 sets of squats..
135x20
185x20
195x20
225x20
305x20

rep count 6 sec down, 2 seconds up. No bouncing, no cheating...just slow controlled reps. Iam not a powerlifter and dont train like one. I just want to "look" strong. I dont care if I can curl 200 but it is nice to have 18" arms when Iam only 5'5"... plus I can only curl like 85-90 lbs...

ok...now into the OTHER stuff...
Iam not go into details but I do use products not approved by the general public. As for cost??? My inital investment is always costly but over the length and period of time you use product it equals LESS than most OTC supplements.

[Crazzy_Al]

Eating gets so boring! :(

[dmkx3]

thanks for the info. i'm not a newbe, been training for awhile, just haven't figured the food part out. i go for more weight less reps, but i guess i'll have to change that. i try to get 2 grams or more per pound. don't eat crap food. would love to get the six pack. the supplements that i take are amped, metrx original, and whey protein. i was thinking of taking an hgh, but don't know which one. i've read a little on jinoprin, the stuff that stallone got busted with, that stuff is exspensive. anyway i will be looking out for some more info from you or anyone else who wants to chime in. can you give an example of the foods that you eat? thanks

don

[LITTLEMAGS]

thanks for the info. i'm not a newbe, been training for awhile, just haven't figured the food part out. i go for more weight less reps, but i guess i'll have to change that. i try to get 2 grams or more per pound. don't eat crap food. would love to get the six pack. the supplements that i take are amped, metrx original, and whey protein. i was thinking of taking an hgh, but don't know which one. i've read a little on jinoprin, the stuff that stallone got busted with, that stuff is exspensive. anyway i will be looking out for some more info from you or anyone else who wants to chime in. can you give an example of the foods that you eat? thanks

don
gh ISNT that expensive IF you know where to look....Jinotropin is kinda pricey but you can grab generic blue top (usually 100 iu kits)...way cheaper.
I "know" a few people who lost tremendous amounts of BF with only 2-3 ius per day even eating same amount of calories. Average BF lost is 30% more.

My typical daily food is pretty much the same
530am-50 gram protein w/ water shake
700 10 egg white cooked
830 1/2 oatmeal with cinn and sweet n low
1000 protein shake- 50 gram
snack- (if Iam not dieting for a show)- natural PB on wheat bread
1130- chicken, sweet potatoe, (snack- baked lays)
1pm- some sort of carb (sweet potatoe)
130 protein (food or shake)
330- protein (usually turkey or chicken)
500 small carb and protein serving
600 pm train
cell mass right after training
730- turkey, chicken or beef, hummus, and veggies...
930 air popped corn

thats typical...I do throw in variety here and there but not much...

IF iam not dieting for a show...EVERY friday or sat I do have a blow out meal...NOT all day JUST ONE...like ice cream or something

[dmkx3]

where can i get this "generic" gh? how much is "cheaper"? my typical diet
4:00am 3 eggs/ 1/2 cup of oatmeal
4:30am amped drink
6:30am whey protein 24g
7:30am peanut butter on wheat and a piece of fruit
9:00am 1/2 cup of oatmeal
11:30am metrx oringinal, maybe even a chicken breast
2:00pm a snack, maybe another peanut butter on wheat or a chicken breast
4:30pm something light for dinner, i.e. a plain hamburger patty or another chicken breast
7:00pm 1/2 cup of oatmeal and a whey protein
i hardly ever eat after 7pm maybe 8pm sometimes.
i try to vary my food also, it depends on my mood. i train in the morning[5am]. my cheat day is saturday, nothing to far out though. i know that i need more protein, but where else can i get it from? i want to thank you for the info, good stuff:)

[LITTLEMAGS]

^^ looks good but you need to add some WHOLE protein...I can tell you I make about 15-20 chicken breast on the grill on sunday and put them in the fridge. You need chicken, you got it... It saves time and when your tired and dont want to cook it is a lot easier to do it this way. I make a lot of different chicken dishes...
BBQ, diced in salads, chopped with peppers, chopped with marinara sauce...etc...you get the idea...
cook a lot on sunday to save time during the week...

[Crazzy_Al]

^^ looks good but you need to add some WHOLE protein...I can tell you I make about 15-20 chicken breast on the grill on sunday and put them in the fridge. You need chicken, you got it... It saves time and when your tired and dont want to cook it is a lot easier to do it this way. I make a lot of different chicken dishes...
BBQ, diced in salads, chopped with peppers, chopped with marinara sauce...etc...you get the idea...
cook a lot on sunday to save time during the week...
Same here. I have run out of ideas to make chicken. :( I eat 2-6 breasts a day. :eek:

[LITTLEMAGS]

Same here. I have run out of ideas to make chicken. :( I eat 2-6 breasts a day. :eek:
iam eating 1 breast with banana peppers right now:naughty:

[dmkx3]

if i eat anymore chicken, i'm gonna start layin eggs:D . littlemags, thank you so much for the advice. i'm gonna start looking into my "other" options.

[Crazzy_Al]

if i eat anymore chicken, i'm gonna start layin eggs:D . littlemags, thank you so much for the advice. i'm gonna start looking into my "other" options.
For what it's worth, Dom is EXTREMELY knowledgeable at this whole thing. He is a HUGE reason I have been able to make the changes I have. 1.5 years ago I was 257lbs, fat, and weak. (compared to today) I was unhappy, pale, my cheeks looked like I was a squirrel hiding acorns in it, and there was no definition on me anywhere. Now I have lumps and bumps anywhere and I push a decent amount of weight around. ;) **but I know I still have a lot of work ahead of me** As gay as it sounds, Dom has been a huge help with my diet, supps, workouts, etc.

[dmkx3]

he sounds like he knows what he is talking about. i would like to pick his brain, your brain or anybody elses brain that will talk to me. "other" supps or not it takes alot of hard work to look like he does, props go out to him. how tall are you al? and what do you weigh now? i'm tryin to put on some weight and some definition. i just turned 35[today] and would like to look decent before i die;)

[Crazzy_Al]

he sounds like he knows what he is talking about. i would like to pick his brain, your brain or anybody elses brain that will talk to me. "other" supps or not it takes alot of hard work to look like he does, props go out to him. how tall are you al? and what do you weigh now? i'm tryin to put on some weight and some definition. i just turned 35[today] and would like to look decent before i die;)
I don't use any of the "other stuff." Buuuut, I have MANY friends of mine who do...or know people who do. www.stevekuclo.com and www.masspaz.com are both good friends of mine and both have schooled me on the ins and outs of steroid use...from what they have heard from other people of course. :D Paz (second link) won 2006 Mr. Michigan Heavyweight. I will not comment on what supplements they use. Truth be told, I have no idea. :angel: :lol:

I am currently 5'11" and 228lbs. I bounce from 220-240lbs.

And for what it's worth, here are a couple before and afters...

January-29-2006 (Keep in mind I had already been eating right and training for a month when this pick was taken) I was about 250 lbs, had the head of an English Bulldog, and was quite unhealthy and unhappy.

http://www.cz28.net/gallery/d/5767-1/1-29-2006.jpg

Here is a picture of me on 6-3-2007. I was about 235lbs in this picture and cock mother fucking Diesel... :D :cool:

http://www.cz28.net/gallery/d/5770-1/me+at+work.jpg

Really look past the baggy work shirt and you can see my traps, triceps, delts, chest, etc.

[dmkx3]

al you look good, not tryin to sound gay. i'm more interested in gh, not the "other supp". like i said, i will pick anybodies brain who will talk openly and honestly with me. no bs. i wanna get huge.

[Crazzy_Al]

al you look good, not tryin to sound gay. i'm more interested in gh, not the "other supp". like i said, i will pick anybodies brain who will talk openly and honestly with me. no bs. i wanna get huge.
Thank you.

[LITTLEMAGS]

al you look good, not tryin to sound gay. i'm more interested in gh, not the "other supp". like i said, i will pick anybodies brain who will talk openly and honestly with me. no bs. i wanna get huge.
gh wont get you HUGE in itself...you WILL need other supps that enhance GH...Gh by itself works wonders for fat lose but you will need large amounts for excessive growth. BUT at the higher doses you will experience side effects...
GH growth is not contained to the muscle...at high doses it makes EVERYTHING grow (bone, cartilige, connective tissue, etc) I DONT recommend OVER 5 iu's per day...UNLESS it is medically needed. I have SEVERAL friends that use 10-15 iu's per day...YES they are huge...and YES they have distended guts.

[LITTLEMAGS]

AL...great gains...i havent seen you in a while and you look great! HOLY sheet! very impressive...keep up the work

[Crazzy_Al]

AL...great gains...i havent seen you in a while and you look great! HOLY sheet! very impressive...keep up the work
I have a long road ahead, but thanks!

[dmkx3]

i guess that i need to start by losin a little around the middle;) . i wouldn't take over 2 iu's a day until i found out how it effects me. now on to the hard ?'s. where can i get some, how do i use it, when do i use it. c'mon guys, give me the answers that i seek:P

[orangejuiced86]

What is GH?

[Crazzy_Al]

What is GH?
Growth Hormone aka Human Growth Hormone aka HGH.

[orangejuiced86]

Dumb question number 2. Is it leagal? The way you guys talk about it it seems like you can get it anywhere?? I dont really follow the supplement world so I have know idea the names and what you can get in sotres or from your local drug dealer, lol. Im just asking.

[LITTLEMAGS]

Dumb question number 2. Is it leagal? The way you guys talk about it it seems like you can get it anywhere?? I dont really follow the supplement world so I have know idea the names and what you can get in sotres or from your local drug dealer, lol. Im just asking.


1. legal with a script...anti-aging health clinics...ie www.GENESISHEALTHINSTITUTE.com (http://www.GENESISHEALTHINSTITUTE.com)

2. no "stores" sell it off the shelf. But any pharmacy will supply it.

3. Cheaper from the "local DRUG dealer" though....

[LITTLEMAGS]

Dumb question number 2. Is it leagal? The way you guys talk about it it seems like you can get it anywhere?? I dont really follow the supplement world so I have know idea the names and what you can get in sotres or from your local drug dealer, lol. Im just asking.


1. legal with a script...anti-aging health clinics...ie www.GENESISHEALTHINSTITUTE.com (http://www.GENESISHEALTHINSTITUTE.com)

2. no "stores" sell it off the shelf. But any pharmacy will supply it.

3. Cheaper from the "local DRUG dealer" though....

[orangejuiced86]

Ill have to do some reading on that....thx

[Crazzy_Al]

Hmmm, how do I get a Rx? :D

[orangejuiced86]

no kidding, lol

I have a tooth ache right now actually. You think some GH will help it, lol

[LITTLEMAGS]

no kidding, lol

I have a tooth ache right now actually. You think some GH will help it, lol
uh...probably not...haaha

[LITTLEMAGS]

Hmmm, how do I get a Rx? :D

If you meet the age/hormone requirements it is pretty simple. Remember Iam 35 so I met the requirements.

[Crazzy_Al]

If you meet the age/hormone requirements it is pretty simple. Remember Iam 35 so I met the requirements.
I'm 27. What do I need to do to meet the requirements? PM me back. :D

[LITTLEMAGS]

I'm 27. What do I need to do to meet the requirements? PM me back. :D
i think the Min age is 34? not completely sure though...that is through the clinic though....anywhere else there is no age "requrement"...

[Crazzy_Al]

I can easily get the shit without a Rx, but it's pretty damn expensive, even with a really good connection!

[dmkx3]

littlemags, what clinic will give me a script? i am 35.

[LITTLEMAGS]

littlemags, what clinic will give me a script? i am 35.
you gotta call them. There are several in our area. genesis is a good clinic. If you have insurance it makes it less expensive for sure!
a 5.00 co-pay is nice!

[dmkx3]

got bc/bs. just not sure about givin' blood. but i would like to try gh.

[dmkx3]

how do i go about getting it from my "local drug dealer"?

[LITTLEMAGS]

how do i go about getting it from my "local drug dealer"?
gotta find one who is....

[Crazzy_Al]

how do i go about getting it from my "local drug dealer"?
Expect to pay OUT THE ASS through a "corner pharmacist." SIGNIFICANTLY more than the $225.00 Dom listed earlier. Go the "legit" route or find a hook up. They average gear pusher will fuck you!

[LITTLEMAGS]

Expect to pay OUT THE ASS through a "corner pharmacist." SIGNIFICANTLY more than the $225.00 Dom listed earlier. Go the "legit" route or find a hook up. They average gear pusher will fuck you!

average DD will charge anywhere frm 500-1000.00...from what I have been told:naughty:

[Crazzy_Al]

average DD will charge anywhere frm 500-1000.00...from what I have been told:naughty:

Yep, usually $700-$800.

For example, 90 IU's will almost always run you $500+. at 12 IU's a week that's only about 7.5 weeks...plus you still need to back it with some other stuff if you're going to drop fat and put on muscle. For most is far from cost effective to use HGH.

[LITTLEMAGS]

Yep, usually $700-$800.

For example, 90 IU's will almost always run you $500+. at 12 IU's a week that's only about 7.5 weeks...plus you still need to back it with some other stuff if you're going to drop fat and put on muscle. For most is far from cost effective to use HGH.
AGREEE....

[dmkx3]

well, i orig. wanted to lose a little around my middle. then i wanted to gain some size. now i'm tryin to change my diet. if i can get some suggestions from al or dom, that would be great. thanks again guys.

[LITTLEMAGS]

well, i orig. wanted to lose a little around my middle. then i wanted to gain some size. now i'm tryin to change my diet. if i can get some suggestions from al or dom, that would be great. thanks again guys.
you can do both to a degree....training hard with the proper diet is what you need. Truth of the matter...most people fail without a direct plan OR never achieve their goals. Iam more than willing to give advice which I do all the time to friends and family but if you truely want the quickest results you need to get a CUSTOM plan for you. (which cost money)...IF you want something like that I can give you a web based consultation to get you where you need to be.
otherwise most of my advice will be on sight unseen. I can tell you I helped Al and I KNOW for a fact he would be further along (bigger, stronger and more defined ) if he had a CUSTOM plan....Granted he trains harder than most people and he will follow what ever is needed to be done. The guy does know he stuff too.

I am not a salesman or want to sell you anything..but might be something you might be interested in.

First thing we all want to know is what is your goals??? I can give general advice....

[dmkx3]

my goals are, i would like to first have a flat stomach. six pack is not necessary as i do not plan on competing. second i want to put on some quality muscle[5-15lbs]. now mind you i am 6'3" and weigh 215. i lost about 10 or so since january and dropped my body fat down about 6 or 7 points. i guess i just need some help with my diet. what foods and supp. work best, ya know. how many calories should i take in per day. i don't mind payin for that type of info, as long as it works. i really do appreciate your time and advice. like i said before my main problem is my diet. thank you.

don

[LITTLEMAGS]

my goals are, i would like to first have a flat stomach. six pack is not necessary as i do not plan on competing. second i want to put on some quality muscle[5-15lbs]. now mind you i am 6'3" and weigh 215. i lost about 10 or so since january and dropped my body fat down about 6 or 7 points. i guess i just need some help with my diet. what foods and supp. work best, ya know. how many calories should i take in per day. i don't mind payin for that type of info, as long as it works. i really do appreciate your time and advice. like i said before my main problem is my diet. thank you.

don
Don...do me a favor and send me a LIST everything you eat for THREE days...you put it in your mouth...WRITE it down..
I will then address your diet needs!

[orangejuiced86]

Hey dom, you got any pics of yourself now that its sorta the offseason for you? Im jsut curious the changes you guys go through right after a show.

[Crazzy_Al]

Hey dom, you got any pics of yourself now that its sorta the offseason for you? Im jsut curious the changes you guys go through right after a show.
For what it's worth he was about 154lbs for his competition a month or two back. A couple days ago when we talked he mentioned he was roughly 215lbs. I too am a bit curious to see what he looks like (sans shirt, not trying to be gay here) in his off season trim. My buddies Paz and Kuclo are in the same place as Dom. HUUUUUGE but still lean in the off season and big and ungodly ripped before a competition. It's really quite amazing to see the transformation happen in such short periods of time.

These 3 fuckers are leaner in their "off season" trim than I am on my best day. :(

[orangejuiced86]

ya, im just curious. I could never do that kind of trandformation, but it is neat to see how fast these guys can change their bodies.

[Crazzy_Al]

And for what it's worth my buddy Paz (Brian Pazdzierz @ www.masspaz.com ) compete's in heavyweight, won overall Mr. Michigan Heavyweight in 2006. He's 5'5" tall, 198lbs at comp weight, and 245 off season weight. Kuclo (www.stevekuclo.com) is like 6'-6'1" and he competes at roughly 230-240lbs. He got to (if I recall correctly) 295lbs this past year in the off season. And his 295lbs doesn't look fat, just really fucking big. :lol: I kinda miss the guy. He recently moved to Texas for his bodybuilding girlfriend. (1st person on his MySpace top friends list. Here's his MySpace page. http://www.myspace.com/therealsak )


I don't know how any of these 3 guys do what they do. Even with all the good supplements out there, what they do takes incredible work and determination!!