[curiousgeorge01]

Both of you are looking good.

BTW what tools do you use to measure body fat? Only one I use is the waist size method.

[Typhon]

I usually use multiple ways of calculating it and then find a rough average, since I don't trust a single one.
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has six formulas for calculation. For that site it seems that the formulas with the most fields of data entry are the most accurate. I also use a technique in my protein-diet book using my lean mass and all that, and my boxing gym recently got a bio-metric device, so I use all three and find then round up the average from them.

[acyckowski]

Just chiming in from a new direction...

I've weight trained since I was 15, more on than off. Started with the traditional Schwarzenegger/Weider high-volume approach, made progress but not nearly commensurate with the effort. Tried a bunch of different stuff from the Weider rags, most of which didn't kill me because I was young. Finally came across an article about powerlifting legend Ed Coan, that got me hooked on 5x5's for a while. Made decent progress, but powerbodybuilding and the light infantry don't mix well. Eventually came across Mike Mentzer and HIT, followed that philosophy for the past dozen years or so with decent results...the key for me was always that I was getting as much progress in 2-3 twenty minute sessions as I had ever gotten in 5-6 ninety minute sessions. Recently (past 6 months) experimenting with Steve Holman's 4X routine (4 sets of 10, 30 seconds rest between sets) and have gotten some pretty good hypertrophy in traditional weak points.

A few years back, got honest with myself about my basic frame and structure...no longer trying to be a mass monster, and although weight training is still the focal point of my regimen (because it's my passion, and I'll stick to it), my goals have changed. Also, injuries and general wear and tear have taken their toll. Nearing 40, I've shifted from heavy compound barbell movements to moderate dumbbell compound movements and machines, with a liberal dose of bodyweight and kettlebell exercises mixed in. I still love to deadlift and squat, but I'm finding that my muscles recover their strength a lot faster than my joints can handle, so I just don't push these as hard as I used to.

I will double-extra-super-bump boldbidder's assertion about the primacy of a training log. Weight training has general principles that are universal in application, but everybody responds uniquely to specific stimuli. Record-keeping, with follow-on analysis, provides personalized feedback that can be leveraged to more effective and efficient training. In a tragic counterexample, a few years back I put 3/4 inch on my calves in three months...and I lost my training log. I kinda-sorta think I might remember what I did, but I haven't been able to budge the tape since.

Ultimately, I will always train with weights. The feeling of being big and strong is incomparable, and no other athletic endeavor directly targets the aesthetics of the physique.

[leslissocool]

Originally Posted by Typhon To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.

I find the high number of reps kind of weird too, but I figure it must not be a bad thing if you're making progress and you don't want to mess with your hernia. Props on the high fat and protein diet. I think the high fat and high protein plus weight training is nearly always a sure fire thing. I'm currently doing such a system as well. I started back on my training in the beginning of May and I think I've been making up the lost time well: ( Show Spoiler ) To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts. To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.

Looking great! That's some progress right there!

Yeah I really do better on a high protein and fat diet. I keep my protein lean though (egg whites, lean meats and nuts and tofu) and get my fat from avocados and nuts and olives.

No worries, I know doing as many reps as I do seems odd. I kinda like it, and I most certainly feel the burn. The high calorie lift days and low calorie plyo days are hard to do though! I just want to eat a lot... All the time...

I measure body fat at the doctors, but haven't been able to go in for a check up. I'm thinking of getting a caliper soon though, since I've been so busy and have no babysitter for the twins...

[ppu6502]

I've just started doing dumbbell-only workouts every-other-day to supplement daily 10km rows (usually one day off, per week, on the rowing). I'll keep an eye on this thread, and post how that's working out, as time goes on, and pick up tips from some of you folks.

I'm actually pretty happy with the body rowing alone, at that regularity, has given me - but looking forward to seeing how the lifting helps.

[curiousgeorge01]

Originally Posted by Typhon To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.

I usually use multiple ways of calculating it and then find a rough average, since I don't trust a single one. To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts. has six formulas for calculation. For that site it seems that the formulas with the most fields of data entry are the most accurate. I also use a technique in my protein-diet book using my lean mass and all that, and my boxing gym recently got a bio-metric device, so I use all three and find then round up the average from them.

I was reading that the most effective one was Body Pods but they're expensive. You def look like in the low teens. I only estimate based on waist size and pants size, currently 31.7 and 30 respectively- problem with self measurement IMO is that they're prone to error. The caliper method I heard most people do wrong which is why I just stick to the waist measurement.

Funny how 5% change in body fat produces such a different look. Much leaner.

[Typhon]

Originally Posted by leslissocool To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.

Looking great! That's some progress right there! Yeah I really do better on a high protein and fat diet. I keep my protein lean though (egg whites, lean meats and nuts and tofu) and get my fat from avocados and nuts and olives. No worries, I know doing as many reps as I do seems odd. I kinda like it, and I most certainly feel the burn. The high calorie lift days and low calorie plyo days are hard to do though! I just want to eat a lot... All the time... I measure body fat at the doctors, but haven't been able to go in for a check up. I'm thinking of getting a caliper soon though, since I've been so busy and have no babysitter for the twins...

Thanks!

Watch out for higher volumes of tofu consumption. I recall that refined soy protein, like tofu and soy protein powder, can increase your estrogen levels and that tends not to be good for weight training.

What are you doing for plyo?

Originally Posted by curiousgeorge01 To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.

I was reading that the most effective one was Body Pods but they're expensive. You def look like in the low teens. I only estimate based on waist size and pants size, currently 31.7 and 30 respectively- problem with self measurement IMO is that they're prone to error. The caliper method I heard most people do wrong which is why I just stick to the waist measurement. Funny how 5% change in body fat produces such a different look. Much leaner.

On that site there is one that uses tape measurements for neck, waist, and height. That one is pretty good if you don’t have calipers. And yes, I agree that self-measurement could be better. I noticed that posture changes when you measure yourself and that can either increase or decrease your measurements, so that’s why I try to use multiple tests. How tall are you?

Body fat changes are really noticeable. When I was at 17% my stomach pressed up a lot against my shorts. Then at 15% I looked a bit more fit but a bit stocky. Now that I’m hovering around 10-12%, I actually think I look a bit too slim!

[leslissocool]

	Originally Posted by Typhon To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.
	Thanks! Watch out for higher volumes of tofu consumption. I recall that refined soy protein, like tofu and soy protein powder, can increase your estrogen levels and that tends not to be good for weight training. What are you doing for plyo?

Soy wise I only eat tofu but only once a week (or less). Most my calories come from Chicken, egg whites, cheese and milk, nuts and peanut butter (at that's what's on my fridge, 3 tubs of peanut butter since I go through it like crazy!) I also drink whey protein.

For ply I do Insanity, and
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videos. I really like Insanity, will be moving to Asylum soon (or at least give it another try, I failed miserably when I tried it after my first 2 rounds of insanity).

[curiousgeorge01]

Originally Posted by Typhon To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.

Thanks! On that site there is one that uses tape measurements for neck, waist, and height. That one is pretty good if you don’t have calipers. And yes, I agree that self-measurement could be better. I noticed that posture changes when you measure yourself and that can either increase or decrease your measurements, so that’s why I try to use multiple tests. How tall are you? Body fat changes are really noticeable. When I was at 17% my stomach pressed up a lot against my shorts. Then at 15% I looked a bit more fit but a bit stocky. Now that I’m hovering around 10-12%, I actually think I look a bit too slim!

Yes that's the one I was using. I looked up some similar body fat charts, but I like how that one takes your neck into consideration; most are just height and weight and waist. Yes I noticed posture as well which is why I'm not sure if I do it right! Pants size mixed with the measuring tape seems to work well for me as I look up for that particular retailer what they recommend you wear; for example Express size 30 recommended for waist size 31-32 so if I wear a size 30 and measure 31.7 I feel like I'm doing it right. I'm between 5'10 and 5'11.

Yes totally. Nah dude, you look good! You may want to bulk up on top to give you more of that V look if that's your preference. But that's all I see.

[Typhon]

Originally Posted by curiousgeorge01 To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.

Yes that's the one I was using. I looked up some similar body fat charts, but I like how that one takes your neck into consideration; most are just height and weight and waist. Yes I noticed posture as well which is why I'm not sure if I do it right! Pants size mixed with the measuring tape seems to work well for me as I look up for that particular retailer what they recommend you wear; for example Express size 30 recommended for waist size 31-32 so if I wear a size 30 and measure 31.7 I feel like I'm doing it right. I'm between 5'10 and 5'11. Yes totally. Nah dude, you look good! You may want to bulk up on top to give you more of that V look if that's your preference. But that's all I see.

I think it helps to do the same test three times and see your average. The issue with pants size is that they are almost never true to your actual waist, which I learned when I was fitted for my kilts. And really I think that waist size and weight are not even the best indicators of your progress; better to stick with lean body mass, body fat percentage, and athletic performance goals, right?

And thanks. At this point I'm not really concerned with bulking up or even getting more toned. I'm primarily focused on continuing to build up my overall power, and I think body aesthetics will go along with that as long as I keep training.