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  1. #1
    Registered User canadiancoops's Avatar
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    Bodyfat Quick Reference Guide

    I see so many questions on losing weight, bodyfat % and calculation requests etc that I thought it would nice to have a quick reference guide. So here it is:

    LBM: 120lbs

    Weight: 170lbs/Bodyfat: 29.4%
    Weight: 165lbs/Bodyfat: 27.2%
    Weight: 160lbs/Bodyfat: 25.0%
    Weight: 155lbs/Bodyfat: 22.6%
    Weight: 150lbs/Bodyfat: 20.0%
    Weight: 145lbs/Bodyfat: 17.2%
    Weight: 140lbs/Bodyfat: 14.3%
    Weight: 135lbs/Bodyfat: 11.1%
    Weight: 130lbs/Bodyfat: 7.7%

    LBM: 125lbs

    Weight: 180lbs/Bodyfat: 31.0%
    Weight: 175lbs/Bodyfat: 28.6%
    Weight: 170lbs/Bodyfat: 26.5%
    Weight: 165lbs/Bodyfat: 24.2%
    Weight: 160lbs/Bodyfat: 21.9%
    Weight: 155lbs/Bodyfat: 19.4%
    Weight: 150lbs/Bodyfat: 16.7%
    Weight: 145lbs/Bodyfat: 13.8%
    Weight: 140lbs/Bodyfat: 10.7%
    Weight: 135lbs/Bodyfat: 7.4%

    LBM: 130lbs

    Weight: 185lbs/Bodyfat: 29.7%
    Weight: 180lbs/Bodyfat: 27.8%
    Weight: 175lbs/Bodyfat: 25.7%
    Weight: 170lbs/Bodyfat: 23.5%
    Weight: 165lbs/Bodyfat: 21.2%
    Weight: 160lbs/Bodyfat: 18.8%
    Weight: 155lbs/Bodyfat: 16.1%
    Weight: 150lbs/Bodyfat: 13.3%
    Weight: 145lbs/Bodyfat: 10.3%
    Weight: 140lbs/Bodyfat: 7.1%

    LBM: 135lbs

    Weight: 200lbs/Bodyfat: 32.5%
    Weight: 195lbs/Bodyfat: 30.7%
    Weight: 190lbs/Bodyfat: 28.9%
    Weight: 185lbs/Bodyfat: 27.0%
    Weight: 180lbs/Bodyfat: 25.0%
    Weight: 175lbs/Bodyfat: 22.8%
    Weight: 170lbs/Bodyfat: 20.5%
    Weight: 165lbs/Bodyfat: 18.1%
    Weight: 160lbs/Bodyfat: 15.6%
    Weight: 155lbs/Bodyfat: 12.9%
    Weight: 150lbs/Bodyfat: 10.0%
    Weight: 145lbs/Bodyfat: 6.9%

    LBM: 140lbs

    Weight: 205lbs/Bodyfat: 31.7%
    Weight: 200lbs/Bodyfat: 30.0%
    Weight: 195lbs/Bodyfat: 28.2%
    Weight: 190lbs/Bodyfat: 26.3%
    Weight: 185lbs/Bodyfat: 24.3%
    Weight: 180lbs/Bodyfat: 22.2%
    Weight: 175lbs/Bodyfat: 20.0%
    Weight: 170lbs/Bodyfat: 17.6%
    Weight: 165lbs/Bodyfat: 15.1%
    Weight: 160lbs/Bodyfat: 12.5%
    Weight: 155lbs/Bodyfat: 9.6%

    LBM: 145lbs

    Weight: 210lbs/Bodyfat: 31.0%
    Weight: 205lbs/Bodyfat: 29.3%
    Weight: 200lbs/Bodyfat: 27.5%
    Weight: 195lbs/Bodyfat: 25.6%
    Weight: 190lbs/Bodyfat: 23.6%
    Weight: 185lbs/Bodyfat: 21.6%
    Weight: 180lbs/Bodyfat: 19.4%
    Weight: 175lbs/Bodyfat: 17.1%
    Weight: 170lbs/Bodyfat: 14.7%
    Weight: 165lbs/Bodyfat: 12.1%
    Weight: 160lbs/Bodyfat: 9.1%

    LBM: 150lbs

    Weight: 215lbs/Bodyfat: 30.2%
    Weight: 210lbs/Bodyfat: 28.6%
    Weight: 205lbs/Bodyfat: 26.8%
    Weight: 200lbs/Bodyfat: 25.0%
    Weight: 195lbs/Bodyfat: 23.1%
    Weight: 190lbs/Bodyfat: 21.1%
    Weight: 185lbs/Bodyfat: 18.9%
    Weight: 180lbs/Bodyfat: 16.7%
    Weight: 175lbs/Bodyfat: 14.3%
    Weight: 170lbs/Bodyfat: 11.8%
    Weight: 165lbs/Bodyfat: 9.1%

    LBM: 155lbs

    Weight: 220lbs/Bodyfat: 29.5%
    Weight: 215lbs/Bodyfat: 27.9%
    Weight: 210lbs/Bodyfat: 26.2%
    Weight: 205lbs/Bodyfat: 24.4%
    Weight: 200lbs/Bodyfat: 22.5%
    Weight: 195lbs/Bodyfat: 20.5%
    Weight: 190lbs/Bodyfat: 18.4%
    Weight: 185lbs/Bodyfat: 16.2%
    Weight: 180lbs/Bodyfat: 13.9%
    Weight: 175lbs/Bodyfat: 11.4%
    Weight: 170lbs/Bodyfat: 8.8%

    LBM: 160lbs

    Weight: 225lbs/Bodyfat: 28.9%
    Weight: 220lbs/Bodyfat: 27.2%
    Weight: 215lbs/Bodyfat: 25.6%
    Weight: 210lbs/Bodyfat: 23.8%
    Weight: 205lbs/Bodyfat: 22.0%
    Weight: 200lbs/Bodyfat: 20.0%
    Weight: 195lbs/Bodyfat: 17.9%
    Weight: 190lbs/Bodyfat: 15.8%
    Weight: 185lbs/Bodyfat: 13.5%
    Weight: 180lbs/Bodyfat: 11.1%
    Weight: 175lbs/Bodyfat: 8.6%

    LBM: 165lbs

    Weight: 235lbs/Bodyfat: 29.8%
    Weight: 230lbs/Bodyfat: 28.3%
    Weight: 225lbs/Bodyfat: 26.7%
    Weight: 220lbs/Bodyfat: 25.0%
    Weight: 215lbs/Bodyfat: 23.3%
    Weight: 210lbs/Bodyfat: 21.4%
    Weight: 205lbs/Bodyfat: 19.5%
    Weight: 200lbs/Bodyfat: 17.5%
    Weight: 195lbs/Bodyfat: 15.4%
    Weight: 190lbs/Bodyfat: 13.2%
    Weight: 185lbs/Bodyfat: 10.8%
    Weight: 180lbs/Bodyfat: 8.3%

    LBM: 170lbs

    Weight: 240lbs/Bodyfat: 29.2%
    Weight: 235lbs/Bodyfat: 27.7%
    Weight: 230lbs/Bodyfat: 26.0%
    Weight: 225lbs/Bodyfat: 24.4%
    Weight: 220lbs/Bodyfat: 22.7%
    Weight: 215lbs/Bodyfat: 20.9%
    Weight: 210lbs/Bodyfat: 19.0%
    Weight: 205lbs/Bodyfat: 17.1%
    Weight: 200lbs/Bodyfat: 15.0%
    Weight: 195lbs/Bodyfat: 12.8%
    Weight: 190lbs/Bodyfat: 10.5%
    Weight: 185lbs/Bodyfat: 8.1%

    LBM: 175lbs

    Weight: 245lbs/Bodyfat: 28.6%
    Weight: 240lbs/Bodyfat: 27.1%
    Weight: 235lbs/Bodyfat: 25.6%
    Weight: 230lbs/Bodyfat: 23.9%
    Weight: 225lbs/Bodyfat: 22.2%
    Weight: 220lbs/Bodyfat: 20.5%
    Weight: 215lbs/Bodyfat: 18.6%
    Weight: 210lbs/Bodyfat: 16.7%
    Weight: 205lbs/Bodyfat: 14.6%
    Weight: 200lbs/Bodyfat: 12.5%
    Weight: 195lbs/Bodyfat: 10.3%
    Weight: 190lbs/Bodyfat: 7.9%

    LBM: 180lbs

    Weight: 250lbs/Bodyfat: 28.0%
    Weight: 245lbs/Bodyfat: 26.5%
    Weight: 240lbs/Bodyfat: 25.0%
    Weight: 235lbs/Bodyfat: 23.4%
    Weight: 230lbs/Bodyfat: 21.7%
    Weight: 225lbs/Bodyfat: 20.0%
    Weight: 220lbs/Bodyfat: 18.1%
    Weight: 215lbs/Bodyfat: 16.3%
    Weight: 210lbs/Bodyfat: 14.3%
    Weight: 205lbs/Bodyfat: 12.2%
    Weight: 200lbs/Bodyfat: 10.0%
    Weight: 195lbs/Bodyfat: 8.1%
    The body doesn't struggle to lose weight...the mind does - keep measurements, keep your sanity.

    I'm an Englishman living in Canada...oh how I miss a decent curry!

    Former skinny fat member @ 158lbs and 18% body fat - now 205lbs and 15%. It's been a long journey but a rewarding one.
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  2. #2
    Registered User Singe03's Avatar
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    Good info!
    Now cutting: Got a little more squishy than I wanted, heading down to 160lbs and seeing how things look.

    5/24/13 176lbs
    5/31/13 174lbs
    6/06/13 172.5lbs
    6/14/13 172lbs (? :/)
    6/21/13 170.5lbs
    7/06/13 171 lbs (Gasp blew my diet at Dollywood, must give up and become couch potato).

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  3. #3
    Fulkmaster Flex nlite2000's Avatar
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    I clicked on this expecting it to be useless and lame and found it wasn't, so bravo.
    Don't Drink, Don't Smoke, Watdo you do?
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  4. #4
    Registered User TheBarrett's Avatar
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    Good post, thank you.
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  5. #5
    talon tris. johnjohnjohn3's Avatar
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    Incorrect? possibly?? It says i'm at 16% body fat which is impossible since i see my abs. im around 11%
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  6. #6
    Futurama Fanboy sharpieblet's Avatar
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    Originally Posted by johnjohnjohn3
    Incorrect? possibly?? It says i'm at 16% body fat which is impossible since i see my abs. im around 11%
    it says QUICK REFERENCE GUIDE, not PRECISE GUIDE. i believe OP's intention is just to give people a general guideline of where you're gonna be at, obviously everyone's body will be a little different, but for the most part i think it should be close for the average person. it actually seems bout spot on for me...hmmm
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  7. #7
    Fulkmaster Flex nlite2000's Avatar
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    Originally Posted by johnjohnjohn3 View Post
    Incorrect? possibly?? It says i'm at 16% body fat which is impossible since i see my abs. im around 11%
    Then you have more lbm than you think.

    There's no wrong with this. If you weigh 200 pounds, and have X LBM, Y Fat mass is what it is.
    Don't Drink, Don't Smoke, Watdo you do?
    -----CUT STACK---
    GROUND BEEF
    WHITE BREAD
    CHICKEN
    2% MILK
    BROCCOLI
    LOW FAT ICE CREAM
    THOSE YOGURTS WITH THE CANDY THING ON TOP
    SUGAR FREE JELL-O
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    MORE COFFEE
    ------------------------------
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  8. #8
    Registered User cut4dayz's Avatar
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    i guess i'm sitting around 130-135...just sad..
    huehuehuehuehue
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  9. #9
    Registered User canadiancoops's Avatar
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    Yup thats right its a general quick reference guide - I couldn't do the 1lb increments cos that would have taken me all day so did 5lbs instead but the calculation should be spot on (rounded up to the nearest decimal point)

    Its really for the 'if i lose this amount of fat and I have this amount of lbm what will my bodyfat be' question etc which I think we see on here daily lol

    What it highlights for me is that most people need to lose a lot more weight than they think to get to x bodyfat.
    The body doesn't struggle to lose weight...the mind does - keep measurements, keep your sanity.

    I'm an Englishman living in Canada...oh how I miss a decent curry!

    Former skinny fat member @ 158lbs and 18% body fat - now 205lbs and 15%. It's been a long journey but a rewarding one.
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  10. #10
    I like Pie Jconn87's Avatar
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    Amazing job OP! this is great info!
    Current: 38 IN WAIST, 225 LBS, LESS THAN 22%
    GOAL: 36 IN WASIT, 210 LBS, LESS THAN 18% BF.
    Army Strong
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  11. #11
    For the lulz HeavyMetalLover's Avatar
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    Ah, how does it work ? How can I either know what LBM or bodyfat I have since both two are related?
    [Watdo?] - Want (''should'' for you naggers) bulk.

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  12. #12
    Registered User Eziooooo's Avatar
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    very useful. thank u!
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  13. #13
    Registered User Player21's Avatar
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    Originally Posted by HeavyMetalLover View Post
    Ah, how does it work ? How can I either know what LBM or bodyfat I have since both two are related?
    Well if you eyeball your BF% you can go backwards to figure out where your LBM is. I have no clue what my BF% or LBM is so I'm just guessing myself lol
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  14. #14
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    Originally Posted by canadiancoops View Post
    I see so many questions on losing weight, bodyfat % and calculation requests etc that I thought it would nice to have a quick reference guide. So here it is:

    LBM: 120lbs

    Weight: 170lbs/Bodyfat: 29.4%
    Weight: 165lbs/Bodyfat: 27.2%
    Weight: 160lbs/Bodyfat: 25.0%
    Weight: 155lbs/Bodyfat: 22.6%
    Weight: 150lbs/Bodyfat: 20.0%
    Weight: 145lbs/Bodyfat: 17.2%
    Weight: 140lbs/Bodyfat: 14.3%
    Weight: 135lbs/Bodyfat: 11.1%
    Weight: 130lbs/Bodyfat: 7.7%

    LBM: 125lbs

    Weight: 180lbs/Bodyfat: 31.0%
    Weight: 175lbs/Bodyfat: 28.6%
    Weight: 170lbs/Bodyfat: 26.5%
    Weight: 165lbs/Bodyfat: 24.2%
    Weight: 160lbs/Bodyfat: 21.9%
    Weight: 155lbs/Bodyfat: 19.4%
    Weight: 150lbs/Bodyfat: 16.7%
    Weight: 145lbs/Bodyfat: 13.8%
    Weight: 140lbs/Bodyfat: 10.7%
    Weight: 135lbs/Bodyfat: 7.4%

    LBM: 130lbs

    Weight: 185lbs/Bodyfat: 29.7%
    Weight: 180lbs/Bodyfat: 27.8%
    Weight: 175lbs/Bodyfat: 25.7%
    Weight: 170lbs/Bodyfat: 23.5%
    Weight: 165lbs/Bodyfat: 21.2%
    Weight: 160lbs/Bodyfat: 18.8%
    Weight: 155lbs/Bodyfat: 16.1%
    Weight: 150lbs/Bodyfat: 13.3%
    Weight: 145lbs/Bodyfat: 10.3%
    Weight: 140lbs/Bodyfat: 7.1%

    LBM: 135lbs

    Weight: 200lbs/Bodyfat: 32.5%
    Weight: 195lbs/Bodyfat: 30.7%
    Weight: 190lbs/Bodyfat: 28.9%
    Weight: 185lbs/Bodyfat: 27.0%
    Weight: 180lbs/Bodyfat: 25.0%
    Weight: 175lbs/Bodyfat: 22.8%
    Weight: 170lbs/Bodyfat: 20.5%
    Weight: 165lbs/Bodyfat: 18.1%
    Weight: 160lbs/Bodyfat: 15.6%
    Weight: 155lbs/Bodyfat: 12.9%
    Weight: 150lbs/Bodyfat: 10.0%
    Weight: 145lbs/Bodyfat: 6.9%

    LBM: 140lbs

    Weight: 205lbs/Bodyfat: 31.7%
    Weight: 200lbs/Bodyfat: 30.0%
    Weight: 195lbs/Bodyfat: 28.2%
    Weight: 190lbs/Bodyfat: 26.3%
    Weight: 185lbs/Bodyfat: 24.3%
    Weight: 180lbs/Bodyfat: 22.2%
    Weight: 175lbs/Bodyfat: 20.0%
    Weight: 170lbs/Bodyfat: 17.6%
    Weight: 165lbs/Bodyfat: 15.1%
    Weight: 160lbs/Bodyfat: 12.5%
    Weight: 155lbs/Bodyfat: 9.6%

    LBM: 145lbs

    Weight: 210lbs/Bodyfat: 31.0%
    Weight: 205lbs/Bodyfat: 29.3%
    Weight: 200lbs/Bodyfat: 27.5%
    Weight: 195lbs/Bodyfat: 25.6%
    Weight: 190lbs/Bodyfat: 23.6%
    Weight: 185lbs/Bodyfat: 21.6%
    Weight: 180lbs/Bodyfat: 19.4%
    Weight: 175lbs/Bodyfat: 17.1%
    Weight: 170lbs/Bodyfat: 14.7%
    Weight: 165lbs/Bodyfat: 12.1%
    Weight: 160lbs/Bodyfat: 9.1%

    LBM: 150lbs

    Weight: 215lbs/Bodyfat: 30.2%
    Weight: 210lbs/Bodyfat: 28.6%
    Weight: 205lbs/Bodyfat: 26.8%
    Weight: 200lbs/Bodyfat: 25.0%
    Weight: 195lbs/Bodyfat: 23.1%
    Weight: 190lbs/Bodyfat: 21.1%
    Weight: 185lbs/Bodyfat: 18.9%
    Weight: 180lbs/Bodyfat: 16.7%
    Weight: 175lbs/Bodyfat: 14.3%
    Weight: 170lbs/Bodyfat: 11.8%
    Weight: 165lbs/Bodyfat: 9.1%

    LBM: 155lbs

    Weight: 220lbs/Bodyfat: 29.5%
    Weight: 215lbs/Bodyfat: 27.9%
    Weight: 210lbs/Bodyfat: 26.2%
    Weight: 205lbs/Bodyfat: 24.4%
    Weight: 200lbs/Bodyfat: 22.5%
    Weight: 195lbs/Bodyfat: 20.5%
    Weight: 190lbs/Bodyfat: 18.4%
    Weight: 185lbs/Bodyfat: 16.2%
    Weight: 180lbs/Bodyfat: 13.9%
    Weight: 175lbs/Bodyfat: 11.4%
    Weight: 170lbs/Bodyfat: 8.8%

    LBM: 160lbs

    Weight: 225lbs/Bodyfat: 28.9%
    Weight: 220lbs/Bodyfat: 27.2%
    Weight: 215lbs/Bodyfat: 25.6%
    Weight: 210lbs/Bodyfat: 23.8%
    Weight: 205lbs/Bodyfat: 22.0%
    Weight: 200lbs/Bodyfat: 20.0%
    Weight: 195lbs/Bodyfat: 17.9%
    Weight: 190lbs/Bodyfat: 15.8%
    Weight: 185lbs/Bodyfat: 13.5%
    Weight: 180lbs/Bodyfat: 11.1%
    Weight: 175lbs/Bodyfat: 8.6%

    LBM: 165lbs

    Weight: 235lbs/Bodyfat: 29.8%
    Weight: 230lbs/Bodyfat: 28.3%
    Weight: 225lbs/Bodyfat: 26.7%
    Weight: 220lbs/Bodyfat: 25.0%
    Weight: 215lbs/Bodyfat: 23.3%
    Weight: 210lbs/Bodyfat: 21.4%
    Weight: 205lbs/Bodyfat: 19.5%
    Weight: 200lbs/Bodyfat: 17.5%
    Weight: 195lbs/Bodyfat: 15.4%
    Weight: 190lbs/Bodyfat: 13.2%
    Weight: 185lbs/Bodyfat: 10.8%
    Weight: 180lbs/Bodyfat: 8.3%

    LBM: 170lbs

    Weight: 240lbs/Bodyfat: 29.2%
    Weight: 235lbs/Bodyfat: 27.7%
    Weight: 230lbs/Bodyfat: 26.0%
    Weight: 225lbs/Bodyfat: 24.4%
    Weight: 220lbs/Bodyfat: 22.7%
    Weight: 215lbs/Bodyfat: 20.9%
    Weight: 210lbs/Bodyfat: 19.0%
    Weight: 205lbs/Bodyfat: 17.1%
    Weight: 200lbs/Bodyfat: 15.0%
    Weight: 195lbs/Bodyfat: 12.8%
    Weight: 190lbs/Bodyfat: 10.5%
    Weight: 185lbs/Bodyfat: 8.1%

    LBM: 175lbs

    Weight: 245lbs/Bodyfat: 28.6%
    Weight: 240lbs/Bodyfat: 27.1%
    Weight: 235lbs/Bodyfat: 25.6%
    Weight: 230lbs/Bodyfat: 23.9%
    Weight: 225lbs/Bodyfat: 22.2%
    Weight: 220lbs/Bodyfat: 20.5%
    Weight: 215lbs/Bodyfat: 18.6%
    Weight: 210lbs/Bodyfat: 16.7%
    Weight: 205lbs/Bodyfat: 14.6%
    Weight: 200lbs/Bodyfat: 12.5%
    Weight: 195lbs/Bodyfat: 10.3%
    Weight: 190lbs/Bodyfat: 7.9%

    LBM: 180lbs

    Weight: 250lbs/Bodyfat: 28.0%
    Weight: 245lbs/Bodyfat: 26.5%
    Weight: 240lbs/Bodyfat: 25.0%
    Weight: 235lbs/Bodyfat: 23.4%
    Weight: 230lbs/Bodyfat: 21.7%
    Weight: 225lbs/Bodyfat: 20.0%
    Weight: 220lbs/Bodyfat: 18.1%
    Weight: 215lbs/Bodyfat: 16.3%
    Weight: 210lbs/Bodyfat: 14.3%
    Weight: 205lbs/Bodyfat: 12.2%
    Weight: 200lbs/Bodyfat: 10.0%
    Weight: 195lbs/Bodyfat: 8.1%
    Awesome! Can you do me a huge favor? I weigh about 140, and I think my LBM is approximately 100 to 110 lbs. and I'm female. Can you run the numbers for various weights for moi? (If your program has that capability). Thanks!
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  15. #15
    Registered User cut4dayz's Avatar
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    Originally Posted by ELLSKIES View Post
    Awesome! Can you do me a huge favor? I weigh about 140, and I think my LBM is approximately 100 to 110 lbs. and I'm female. Can you run the numbers for various weights for moi? (If your program has that capability). Thanks!
    that's like if you have:

    100lbm: 28.5%bf
    105lbm: 25%
    110lbm:21.4%

    given you weigh 140lbs.
    huehuehuehuehue
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  16. #16
    Registered User ELLSKIES's Avatar
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    Originally Posted by cut4dayz View Post
    that's like if you have:

    100lbm: 28.5%bf
    105lbm: 25%
    110lbm:21.4%

    given you weigh 140lbs.
    Thank you so much for the reply. Givin' you some reps! This helps a lot in terms of setting goals. Thanks again!
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  17. #17
    Futurama Fanboy sharpieblet's Avatar
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    sticky worth imo
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  18. #18
    Registered User SOJA's Avatar
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    Great! There's a slight standard deviation averaging 1.3% with some of them, but it's fine since this is a reference. Good job man! Repped for the effort.
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  19. #19
    Registered User FromTheStretch's Avatar
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    I think Im off the chart 217 lbs around 14%.... I guess thats around 185-190 LBM

    I wouldn't think many body builders over 6' fit on this chart... I get the point though. Nice quick look
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  20. #20
    Registered User mod4sale's Avatar
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    Thanks so much!
    Check out my daily fat loss logs here to getting shredded.
    New plan to see what works best [Ex hackers journey to getting ripped from a fat slob]- http://forum.bodybuilding.com/showthread.php?t=139504563
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  21. #21
    Registered User canadiancoops's Avatar
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    Originally Posted by FromTheStretch View Post
    I think Im off the chart 217 lbs around 14%.... I guess thats around 185-190 LBM

    I wouldn't think many body builders over 6' fit on this chart... I get the point though. Nice quick look
    Thats a good point - here is the higher lbm for you beasts out there

    LBM: 185lbs

    Weight: 260lbs/Bodyfat: 28.8%
    Weight: 255lbs/Bodyfat: 27.5%
    Weight: 250lbs/Bodyfat: 26.0%
    Weight: 245lbs/Bodyfat: 24.5%
    Weight: 240lbs/Bodyfat: 22.9%
    Weight: 235lbs/Bodyfat: 21.3%
    Weight: 230lbs/Bodyfat: 19.6%
    Weight: 225lbs/Bodyfat: 17.8%
    Weight: 220lbs/Bodyfat: 15.9%
    Weight: 215lbs/Bodyfat: 14.0%
    Weight: 210lbs/Bodyfat: 11.9%
    Weight: 205lbs/Bodyfat: 9.8%

    LBM: 190lbs

    Weight: 270lbs/Bodyfat: 29.6%
    Weight: 265lbs/Bodyfat: 28.3%
    Weight: 260lbs/Bodyfat: 26.9%
    Weight: 255lbs/Bodyfat: 25.5%
    Weight: 250lbs/Bodyfat: 24.0%
    Weight: 245lbs/Bodyfat: 22.4%
    Weight: 240lbs/Bodyfat: 20.8%
    Weight: 235lbs/Bodyfat: 19.1%
    Weight: 230lbs/Bodyfat: 17.4%
    Weight: 225lbs/Bodyfat: 15.6%
    Weight: 220lbs/Bodyfat: 13.6%
    Weight: 215lbs/Bodyfat: 11.6%
    Weight: 210lbs/Bodyfat: 9.5%

    LBM: 195lbs

    Weight: 280lbs/Bodyfat: 30.4%
    Weight: 275lbs/Bodyfat: 29.1%
    Weight: 270lbs/Bodyfat: 27.8%
    Weight: 265lbs/Bodyfat: 26.4%
    Weight: 260lbs/Bodyfat: 25.0%
    Weight: 255lbs/Bodyfat: 23.5%
    Weight: 250lbs/Bodyfat: 22.0%
    Weight: 245lbs/Bodyfat: 20.4%
    Weight: 240lbs/Bodyfat: 18.8%
    Weight: 235lbs/Bodyfat: 17.0%
    Weight: 230lbs/Bodyfat: 15.2%
    Weight: 225lbs/Bodyfat: 13.3%
    Weight: 220lbs/Bodyfat: 11.4%
    Weight: 215lbs/Bodyfat: 9.3%

    LBM: 200lbs

    Weight: 280lbs/Bodyfat: 28.6%
    Weight: 275lbs/Bodyfat: 27.3%
    Weight: 270lbs/Bodyfat: 25.9%
    Weight: 265lbs/Bodyfat: 24.5%
    Weight: 260lbs/Bodyfat: 23.1%
    Weight: 255lbs/Bodyfat: 21.6%
    Weight: 250lbs/Bodyfat: 20.0%
    Weight: 245lbs/Bodyfat: 18.4%
    Weight: 240lbs/Bodyfat: 16.7%
    Weight: 235lbs/Bodyfat: 14.9%
    Weight: 230lbs/Bodyfat: 13.0%
    Weight: 225lbs/Bodyfat: 11.1%
    Weight: 220lbs/Bodyfat: 9.1%
    Last edited by canadiancoops; 11-10-2011 at 11:23 AM.
    The body doesn't struggle to lose weight...the mind does - keep measurements, keep your sanity.

    I'm an Englishman living in Canada...oh how I miss a decent curry!

    Former skinny fat member @ 158lbs and 18% body fat - now 205lbs and 15%. It's been a long journey but a rewarding one.
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  22. #22
    Balls deep brah trwilli24's Avatar
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    OP you did the easy part, the hard part is accurately estimating your body fat or LBM
    my Spanish name is el mucho ding dong
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  23. #23
    Registered User sackcrete's Avatar
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    Originally Posted by canadiancoops View Post
    I see so many questions on losing weight, bodyfat % and calculation requests etc that I thought it would nice to have a quick reference guide. So here it is:

    LBM: 120lbs

    Weight: 170lbs/Bodyfat: 29.4%
    Weight: 165lbs/Bodyfat: 27.2%
    Weight: 160lbs/Bodyfat: 25.0%
    Weight: 155lbs/Bodyfat: 22.6%
    Weight: 150lbs/Bodyfat: 20.0%
    Weight: 145lbs/Bodyfat: 17.2%
    Weight: 140lbs/Bodyfat: 14.3%
    Weight: 135lbs/Bodyfat: 11.1%
    Weight: 130lbs/Bodyfat: 7.7%

    LBM: 125lbs

    Weight: 180lbs/Bodyfat: 31.0%
    Weight: 175lbs/Bodyfat: 28.6%
    Weight: 170lbs/Bodyfat: 26.5%
    Weight: 165lbs/Bodyfat: 24.2%
    Weight: 160lbs/Bodyfat: 21.9%
    Weight: 155lbs/Bodyfat: 19.4%
    Weight: 150lbs/Bodyfat: 16.7%
    Weight: 145lbs/Bodyfat: 13.8%
    Weight: 140lbs/Bodyfat: 10.7%
    Weight: 135lbs/Bodyfat: 7.4%

    LBM: 130lbs

    Weight: 185lbs/Bodyfat: 29.7%
    Weight: 180lbs/Bodyfat: 27.8%
    Weight: 175lbs/Bodyfat: 25.7%
    Weight: 170lbs/Bodyfat: 23.5%
    Weight: 165lbs/Bodyfat: 21.2%
    Weight: 160lbs/Bodyfat: 18.8%
    Weight: 155lbs/Bodyfat: 16.1%
    Weight: 150lbs/Bodyfat: 13.3%
    Weight: 145lbs/Bodyfat: 10.3%
    Weight: 140lbs/Bodyfat: 7.1%

    LBM: 135lbs

    Weight: 200lbs/Bodyfat: 32.5%
    Weight: 195lbs/Bodyfat: 30.7%
    Weight: 190lbs/Bodyfat: 28.9%
    Weight: 185lbs/Bodyfat: 27.0%
    Weight: 180lbs/Bodyfat: 25.0%
    Weight: 175lbs/Bodyfat: 22.8%
    Weight: 170lbs/Bodyfat: 20.5%
    Weight: 165lbs/Bodyfat: 18.1%
    Weight: 160lbs/Bodyfat: 15.6%
    Weight: 155lbs/Bodyfat: 12.9%
    Weight: 150lbs/Bodyfat: 10.0%
    Weight: 145lbs/Bodyfat: 6.9%

    LBM: 140lbs

    Weight: 205lbs/Bodyfat: 31.7%
    Weight: 200lbs/Bodyfat: 30.0%
    Weight: 195lbs/Bodyfat: 28.2%
    Weight: 190lbs/Bodyfat: 26.3%
    Weight: 185lbs/Bodyfat: 24.3%
    Weight: 180lbs/Bodyfat: 22.2%
    Weight: 175lbs/Bodyfat: 20.0%
    Weight: 170lbs/Bodyfat: 17.6%
    Weight: 165lbs/Bodyfat: 15.1%
    Weight: 160lbs/Bodyfat: 12.5%
    Weight: 155lbs/Bodyfat: 9.6%

    LBM: 145lbs

    Weight: 210lbs/Bodyfat: 31.0%
    Weight: 205lbs/Bodyfat: 29.3%
    Weight: 200lbs/Bodyfat: 27.5%
    Weight: 195lbs/Bodyfat: 25.6%
    Weight: 190lbs/Bodyfat: 23.6%
    Weight: 185lbs/Bodyfat: 21.6%
    Weight: 180lbs/Bodyfat: 19.4%
    Weight: 175lbs/Bodyfat: 17.1%
    Weight: 170lbs/Bodyfat: 14.7%
    Weight: 165lbs/Bodyfat: 12.1%
    Weight: 160lbs/Bodyfat: 9.1%

    LBM: 150lbs

    Weight: 215lbs/Bodyfat: 30.2%
    Weight: 210lbs/Bodyfat: 28.6%
    Weight: 205lbs/Bodyfat: 26.8%
    Weight: 200lbs/Bodyfat: 25.0%
    Weight: 195lbs/Bodyfat: 23.1%
    Weight: 190lbs/Bodyfat: 21.1%
    Weight: 185lbs/Bodyfat: 18.9%
    Weight: 180lbs/Bodyfat: 16.7%
    Weight: 175lbs/Bodyfat: 14.3%
    Weight: 170lbs/Bodyfat: 11.8%
    Weight: 165lbs/Bodyfat: 9.1%

    LBM: 155lbs

    Weight: 220lbs/Bodyfat: 29.5%
    Weight: 215lbs/Bodyfat: 27.9%
    Weight: 210lbs/Bodyfat: 26.2%
    Weight: 205lbs/Bodyfat: 24.4%
    Weight: 200lbs/Bodyfat: 22.5%
    Weight: 195lbs/Bodyfat: 20.5%
    Weight: 190lbs/Bodyfat: 18.4%
    Weight: 185lbs/Bodyfat: 16.2%
    Weight: 180lbs/Bodyfat: 13.9%
    Weight: 175lbs/Bodyfat: 11.4%
    Weight: 170lbs/Bodyfat: 8.8%

    LBM: 160lbs

    Weight: 225lbs/Bodyfat: 28.9%
    Weight: 220lbs/Bodyfat: 27.2%
    Weight: 215lbs/Bodyfat: 25.6%
    Weight: 210lbs/Bodyfat: 23.8%
    Weight: 205lbs/Bodyfat: 22.0%
    Weight: 200lbs/Bodyfat: 20.0%
    Weight: 195lbs/Bodyfat: 17.9%
    Weight: 190lbs/Bodyfat: 15.8%
    Weight: 185lbs/Bodyfat: 13.5%
    Weight: 180lbs/Bodyfat: 11.1%
    Weight: 175lbs/Bodyfat: 8.6%

    LBM: 165lbs

    Weight: 235lbs/Bodyfat: 29.8%
    Weight: 230lbs/Bodyfat: 28.3%
    Weight: 225lbs/Bodyfat: 26.7%
    Weight: 220lbs/Bodyfat: 25.0%
    Weight: 215lbs/Bodyfat: 23.3%
    Weight: 210lbs/Bodyfat: 21.4%
    Weight: 205lbs/Bodyfat: 19.5%
    Weight: 200lbs/Bodyfat: 17.5%
    Weight: 195lbs/Bodyfat: 15.4%
    Weight: 190lbs/Bodyfat: 13.2%
    Weight: 185lbs/Bodyfat: 10.8%
    Weight: 180lbs/Bodyfat: 8.3%

    LBM: 170lbs

    Weight: 240lbs/Bodyfat: 29.2%
    Weight: 235lbs/Bodyfat: 27.7%
    Weight: 230lbs/Bodyfat: 26.0%
    Weight: 225lbs/Bodyfat: 24.4%
    Weight: 220lbs/Bodyfat: 22.7%
    Weight: 215lbs/Bodyfat: 20.9%
    Weight: 210lbs/Bodyfat: 19.0%
    Weight: 205lbs/Bodyfat: 17.1%
    Weight: 200lbs/Bodyfat: 15.0%
    Weight: 195lbs/Bodyfat: 12.8%
    Weight: 190lbs/Bodyfat: 10.5%
    Weight: 185lbs/Bodyfat: 8.1%

    LBM: 175lbs

    Weight: 245lbs/Bodyfat: 28.6%
    Weight: 240lbs/Bodyfat: 27.1%
    Weight: 235lbs/Bodyfat: 25.6%
    Weight: 230lbs/Bodyfat: 23.9%
    Weight: 225lbs/Bodyfat: 22.2%
    Weight: 220lbs/Bodyfat: 20.5%
    Weight: 215lbs/Bodyfat: 18.6%
    Weight: 210lbs/Bodyfat: 16.7%
    Weight: 205lbs/Bodyfat: 14.6%
    Weight: 200lbs/Bodyfat: 12.5%
    Weight: 195lbs/Bodyfat: 10.3%
    Weight: 190lbs/Bodyfat: 7.9%

    LBM: 180lbs

    Weight: 250lbs/Bodyfat: 28.0%
    Weight: 245lbs/Bodyfat: 26.5%
    Weight: 240lbs/Bodyfat: 25.0%
    Weight: 235lbs/Bodyfat: 23.4%
    Weight: 230lbs/Bodyfat: 21.7%
    Weight: 225lbs/Bodyfat: 20.0%
    Weight: 220lbs/Bodyfat: 18.1%
    Weight: 215lbs/Bodyfat: 16.3%
    Weight: 210lbs/Bodyfat: 14.3%
    Weight: 205lbs/Bodyfat: 12.2%
    Weight: 200lbs/Bodyfat: 10.0%
    Weight: 195lbs/Bodyfat: 8.1%
    So a question on genetics and things like that..

    Since I stand at 180 LBM, and I am at 20% body fat (I know, terrible.. I'm getting it back though! Busting my ass at the gym every day and even counting calories for the first time in my life.. I woke up, looked in the mirror, and said damn.. I'm now 23 and need to watch what I eat and exercise apparently!)

    My question is, I plan on being down to aruond 12% BF by the end of February (I know, VERY wishful thinking.. speaking of which, at what point coudl I expect to finally lose all 8% of body fat?)..... anyway here's the question:

    Are guys like me "blessed" with a large frame (I'm about 6'5 225 lbs right now at 20% body fat)? In other words, am I a total jackass for letting myself go like this when I have a lot more LBM weight then the average guy who lifts, when I haven't lifted in my entire life until 2 weeks ago?
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  24. #24
    Liverpool F.C Spanishdream's Avatar
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    Very accurate for me. 138lbs, I should be around 10-11%.
    Currently cutting.
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  25. #25
    198 or bust Getsum's Avatar
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    Thumbs up

    Excellent reference!
    Eat, Sleep, Lift...Repeat!

    Starting Weight: 12-30-12 226#

    Current Max Lifts: 405S, 340B, 455D - Proof: http://bodyspace.bodybuilding.com/Getsum/profilecp.php?module=videos&type=favorite

    OV35 Journal: http://forum.bodybuilding.com/showthread.php?t=388841&page=87

    xccellence.com, theironden.com
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  26. #26
    Registered User CR56BB's Avatar
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    I can't do keto
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  27. #27
    Registered User punkine's Avatar
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    This is spot on
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  28. #28
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    Originally Posted by Singe03 View Post
    Good info!
    Thanks. I think I am a little hard on myself
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  29. #29
    Registered User monk3y20's Avatar
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    Sorry if this is a stupid question but I'm new to all his stuff, how do you measure your LBM or is it just an estimate?
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  30. #30
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    Originally Posted by canadiancoops View Post
    I see so many questions on losing weight, bodyfat % and calculation requests etc that I thought it would nice to have a quick reference guide. So here it is:

    LBM: 120lbs

    Weight: 170lbs/Bodyfat: 29.4%
    Weight: 165lbs/Bodyfat: 27.2%
    Weight: 160lbs/Bodyfat: 25.0%
    Weight: 155lbs/Bodyfat: 22.6%
    Weight: 150lbs/Bodyfat: 20.0%
    Weight: 145lbs/Bodyfat: 17.2%
    Weight: 140lbs/Bodyfat: 14.3%
    Weight: 135lbs/Bodyfat: 11.1%
    Weight: 130lbs/Bodyfat: 7.7%

    LBM: 125lbs

    Weight: 180lbs/Bodyfat: 31.0%
    Weight: 175lbs/Bodyfat: 28.6%
    Weight: 170lbs/Bodyfat: 26.5%
    Weight: 165lbs/Bodyfat: 24.2%
    Weight: 160lbs/Bodyfat: 21.9%
    Weight: 155lbs/Bodyfat: 19.4%
    Weight: 150lbs/Bodyfat: 16.7%
    Weight: 145lbs/Bodyfat: 13.8%
    Weight: 140lbs/Bodyfat: 10.7%
    Weight: 135lbs/Bodyfat: 7.4%

    LBM: 130lbs

    Weight: 185lbs/Bodyfat: 29.7%
    Weight: 180lbs/Bodyfat: 27.8%
    Weight: 175lbs/Bodyfat: 25.7%
    Weight: 170lbs/Bodyfat: 23.5%
    Weight: 165lbs/Bodyfat: 21.2%
    Weight: 160lbs/Bodyfat: 18.8%
    Weight: 155lbs/Bodyfat: 16.1%
    Weight: 150lbs/Bodyfat: 13.3%
    Weight: 145lbs/Bodyfat: 10.3%
    Weight: 140lbs/Bodyfat: 7.1%

    LBM: 135lbs

    Weight: 200lbs/Bodyfat: 32.5%
    Weight: 195lbs/Bodyfat: 30.7%
    Weight: 190lbs/Bodyfat: 28.9%
    Weight: 185lbs/Bodyfat: 27.0%
    Weight: 180lbs/Bodyfat: 25.0%
    Weight: 175lbs/Bodyfat: 22.8%
    Weight: 170lbs/Bodyfat: 20.5%
    Weight: 165lbs/Bodyfat: 18.1%
    Weight: 160lbs/Bodyfat: 15.6%
    Weight: 155lbs/Bodyfat: 12.9%
    Weight: 150lbs/Bodyfat: 10.0%
    Weight: 145lbs/Bodyfat: 6.9%

    LBM: 140lbs

    Weight: 205lbs/Bodyfat: 31.7%
    Weight: 200lbs/Bodyfat: 30.0%
    Weight: 195lbs/Bodyfat: 28.2%
    Weight: 190lbs/Bodyfat: 26.3%
    Weight: 185lbs/Bodyfat: 24.3%
    Weight: 180lbs/Bodyfat: 22.2%
    Weight: 175lbs/Bodyfat: 20.0%
    Weight: 170lbs/Bodyfat: 17.6%
    Weight: 165lbs/Bodyfat: 15.1%
    Weight: 160lbs/Bodyfat: 12.5%
    Weight: 155lbs/Bodyfat: 9.6%

    LBM: 145lbs

    Weight: 210lbs/Bodyfat: 31.0%
    Weight: 205lbs/Bodyfat: 29.3%
    Weight: 200lbs/Bodyfat: 27.5%
    Weight: 195lbs/Bodyfat: 25.6%
    Weight: 190lbs/Bodyfat: 23.6%
    Weight: 185lbs/Bodyfat: 21.6%
    Weight: 180lbs/Bodyfat: 19.4%
    Weight: 175lbs/Bodyfat: 17.1%
    Weight: 170lbs/Bodyfat: 14.7%
    Weight: 165lbs/Bodyfat: 12.1%
    Weight: 160lbs/Bodyfat: 9.1%

    LBM: 150lbs

    Weight: 215lbs/Bodyfat: 30.2%
    Weight: 210lbs/Bodyfat: 28.6%
    Weight: 205lbs/Bodyfat: 26.8%
    Weight: 200lbs/Bodyfat: 25.0%
    Weight: 195lbs/Bodyfat: 23.1%
    Weight: 190lbs/Bodyfat: 21.1%
    Weight: 185lbs/Bodyfat: 18.9%
    Weight: 180lbs/Bodyfat: 16.7%
    Weight: 175lbs/Bodyfat: 14.3%
    Weight: 170lbs/Bodyfat: 11.8%
    Weight: 165lbs/Bodyfat: 9.1%

    LBM: 155lbs

    Weight: 220lbs/Bodyfat: 29.5%
    Weight: 215lbs/Bodyfat: 27.9%
    Weight: 210lbs/Bodyfat: 26.2%
    Weight: 205lbs/Bodyfat: 24.4%
    Weight: 200lbs/Bodyfat: 22.5%
    Weight: 195lbs/Bodyfat: 20.5%
    Weight: 190lbs/Bodyfat: 18.4%
    Weight: 185lbs/Bodyfat: 16.2%
    Weight: 180lbs/Bodyfat: 13.9%
    Weight: 175lbs/Bodyfat: 11.4%
    Weight: 170lbs/Bodyfat: 8.8%

    LBM: 160lbs

    Weight: 225lbs/Bodyfat: 28.9%
    Weight: 220lbs/Bodyfat: 27.2%
    Weight: 215lbs/Bodyfat: 25.6%
    Weight: 210lbs/Bodyfat: 23.8%
    Weight: 205lbs/Bodyfat: 22.0%
    Weight: 200lbs/Bodyfat: 20.0%
    Weight: 195lbs/Bodyfat: 17.9%
    Weight: 190lbs/Bodyfat: 15.8%
    Weight: 185lbs/Bodyfat: 13.5%
    Weight: 180lbs/Bodyfat: 11.1%
    Weight: 175lbs/Bodyfat: 8.6%

    LBM: 165lbs

    Weight: 235lbs/Bodyfat: 29.8%
    Weight: 230lbs/Bodyfat: 28.3%
    Weight: 225lbs/Bodyfat: 26.7%
    Weight: 220lbs/Bodyfat: 25.0%
    Weight: 215lbs/Bodyfat: 23.3%
    Weight: 210lbs/Bodyfat: 21.4%
    Weight: 205lbs/Bodyfat: 19.5%
    Weight: 200lbs/Bodyfat: 17.5%
    Weight: 195lbs/Bodyfat: 15.4%
    Weight: 190lbs/Bodyfat: 13.2%
    Weight: 185lbs/Bodyfat: 10.8%
    Weight: 180lbs/Bodyfat: 8.3%

    LBM: 170lbs

    Weight: 240lbs/Bodyfat: 29.2%
    Weight: 235lbs/Bodyfat: 27.7%
    Weight: 230lbs/Bodyfat: 26.0%
    Weight: 225lbs/Bodyfat: 24.4%
    Weight: 220lbs/Bodyfat: 22.7%
    Weight: 215lbs/Bodyfat: 20.9%
    Weight: 210lbs/Bodyfat: 19.0%
    Weight: 205lbs/Bodyfat: 17.1%
    Weight: 200lbs/Bodyfat: 15.0%
    Weight: 195lbs/Bodyfat: 12.8%
    Weight: 190lbs/Bodyfat: 10.5%
    Weight: 185lbs/Bodyfat: 8.1%

    LBM: 175lbs

    Weight: 245lbs/Bodyfat: 28.6%
    Weight: 240lbs/Bodyfat: 27.1%
    Weight: 235lbs/Bodyfat: 25.6%
    Weight: 230lbs/Bodyfat: 23.9%
    Weight: 225lbs/Bodyfat: 22.2%
    Weight: 220lbs/Bodyfat: 20.5%
    Weight: 215lbs/Bodyfat: 18.6%
    Weight: 210lbs/Bodyfat: 16.7%
    Weight: 205lbs/Bodyfat: 14.6%
    Weight: 200lbs/Bodyfat: 12.5%
    Weight: 195lbs/Bodyfat: 10.3%
    Weight: 190lbs/Bodyfat: 7.9%

    LBM: 180lbs

    Weight: 250lbs/Bodyfat: 28.0%
    Weight: 245lbs/Bodyfat: 26.5%
    Weight: 240lbs/Bodyfat: 25.0%
    Weight: 235lbs/Bodyfat: 23.4%
    Weight: 230lbs/Bodyfat: 21.7%
    Weight: 225lbs/Bodyfat: 20.0%
    Weight: 220lbs/Bodyfat: 18.1%
    Weight: 215lbs/Bodyfat: 16.3%
    Weight: 210lbs/Bodyfat: 14.3%
    Weight: 205lbs/Bodyfat: 12.2%
    Weight: 200lbs/Bodyfat: 10.0%
    Weight: 195lbs/Bodyfat: 8.1%
    Great info. Thank you
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