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  1. #1
    Registered User oneworld82's Avatar
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    7% body fat but I do not look like it

    Hi all,

    so I have been running for about 18 months and I lost about 15 lbs - I am 5'10.5" tall and weighed 156 lbs. Then 2 months ago I started a workout program at gym (strenght builder 5x5) and gained 7 pounds to 163. I thought I still ahd fat to lose because as you can see from the picture I look soft in my middle section. The lack of muscle I attributed to my lack of workout... So I bought a caliper and measured my BF% which resulted in 11%... At that percentage, why didn't my abs start showing?

    I decided to do the hydrostatic test to get an accurate measurement, and to my amazement my BF is 7%. I mean it makes sense, because when I pinch my body I can tell there is not much fat. Yet I still have some love handles and a bit of a gut - and I am nowhere near ripped! So I wonder, what's going on?! My weight is 163.6lbs, Fat 11.2 lb, lean 56.9 and water 95.5lbs. Is all Isee water weight, and if so how do I lose it?!

    thanks - any help will be very appreciated since I am at a loss!
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    Registered User spradish's Avatar
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    The error rate is 5-6% for hydrostatic bf measurement. By no means are you overweight but you also are not at 7% bf. You definitely need to continue lifting and focusing on building muscle.
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    you are actually about 18%
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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    Registered User oneworld82's Avatar
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    Originally Posted by Serpentarius View Post
    you are actually about 18%
    Just based on visual estimate? How can the test be so off?
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    Originally Posted by oneworld82 View Post
    Just based on visual estimate? How can the test be so off?
    yes, about 18-20%, but its irrelevant, you are nowhere near 7%
    7% is SHREDDED, which you are nowhere near.
    the test can be off because its a bunch of BS, forget about it, the concept of it, and any reading of it, throw it into the trash or use it as a doorstopper.
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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    Originally Posted by oneworld82 View Post
    Just based on visual estimate? How can the test be so off?
    Google, "what does 7% body fat on a male look like?" and you'll see how far off your test results were. That's not at all unusual though; this topic comes up here all too frequently.

    Usually, the cause of such discrepancies is simply the limitations of the testing method, and then that is compounded by 'operator error;' either improper instructions to you concerning how you proceed through the test, and/or then miscalculating the results.




    All that aside, it's just a number; regardless of what it is, it's still up to you to decide what to do next insofar as moving yourself toward your goal---whatever it may be--- is concerned.
    No brain, no gain.

    You can't out-train bad nutrition.

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  7. #7
    Registered User oneworld82's Avatar
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    Originally Posted by Serpentarius View Post
    yes, about 18-20%, but its irrelevant, you are nowhere near 7%
    7% is SHREDDED, which you are nowhere near.
    the test can be off because its a bunch of BS, forget about it, the concept of it, and any reading of it, throw it into the trash or use it as a doorstopper.
    I can agree with that. Time to lose weight then... I will stick to the 3x/week lifting routine plus 2x days running. I will try to stick to 170g proteins/day and no more than 1,800 kcals/day. I wanna hit 14% BF by March, hopefully it'll be doable
    Last edited by oneworld82; 09-12-2017 at 03:07 PM.
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  8. #8
    but who was obesity? Dorich's Avatar
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    You would look leaner in better lighting.

    Do not use Jackson-Pollock with calipers. Use Durnin-Womersley instead. Huge difference, and very accurate IMO, in contrast to Jackson-Pollock which greatly underestimates. Just make sure you get someone who knows what they're doing to take that tricky skin-fold on your back.

    Regardless, I see you at around 16% BF.
    = Formerly obese crew =

    Total weight loss June 06, 2016 - April 17, 2017: 52.4 kg / 115.5 lbs

    My completed journey to 10% BF: https://forum.bodybuilding.com/showthread.php?t=173909811

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  9. #9
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    Whaaat.... How on earth did arrive at 7% and actually believe you were anywhere near that despite what the "readings" said? You are at least double that. I've never understood why people put so much worry into a number for bf. You are still gonna look the same in the mirror and to others whether the test says 5, 10 or 30%
    The Deadlift is the ultimate fight of you VS the bar.

    you can't half rep a deadlift.
    you can't bounce a deadlift.
    you can't arch to get an easier deadlift.
    you won't have a spotter to help the hard part of a deadlift.

    there's just you, some heavy ass weight, and your b!tch ass having to pick it up.
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  10. #10
    I'm your huckleberry! davisj3537's Avatar
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    He didn't come in here saying he was jacked or anything. He just put faith in a poor test just like 99% of other beginners do. He's been lifting for 2 months. No need for hostility. Thread has been cleaned up. Let's be nice to our new members please.
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  11. #11
    Registered User oneworld82's Avatar
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    I did not believe the test indeed - that's why I posted! I wanted to make sure there weren't any possible causes I did not know about. My goal is to lose 8-10 pounds while maintaining strength, I feel it would be premature bulking up at my BF level?

    Thanks guys for your comments - hostile or not
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  12. #12
    Registered User oneworld82's Avatar
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    Here's an updated photo from today (the one I uploaded before was from a month ago).
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    Originally Posted by oneworld82 View Post
    Here's an updated photo from today (the one I uploaded before was from a month ago).
    You're certainly making progress. Make sure you continue to lift so your body prioritizes hold on to muscle as you drop weight.
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    I'm your huckleberry! davisj3537's Avatar
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    lose another 10lbs then bulk is perfect
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    Originally Posted by davisj3537 View Post
    He didn't come in here saying he was jacked or anything. He just put faith in a poor test just like 99% of other beginners do. He's been lifting for 2 months. No need for hostility. Thread has been cleaned up. Let's be nice to our new members please.
    This is such a relevant point to make. I may not be one of the oldest serving members of these forums and I may not post a lot but I come here every day to gain experience and learn from people. There seems to be such an attitude lately to people that come here for help and advice. We all started somewhere so what people get from shooting people down that simply want help and guidance - I will never know. Massive respect to the guys in the know that offer help without judging new guys or the less experienced.
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    Don't worry, if you ever make it down to 7, not that you'd even want to go down to that number in your current state or even likely any other state, you'll know it, you'll feel like death pretty much 100% of the time
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    I'm your huckleberry! davisj3537's Avatar
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    Originally Posted by KrisMM83 View Post
    This is such a relevant point to make. I may not be one of the oldest serving members of these forums and I may not post a lot but I come here every day to gain experience and learn from people. There seems to be such an attitude lately to people that come here for help and advice. We all started somewhere so what people get from shooting people down that simply want help and guidance - I will never know. Massive respect to the guys in the know that offer help without judging new guys or the less experienced.
    It's so easy to do if you read the same question 100 times, but everyone including myself can probably be better about it.
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  18. #18
    Registered User oneworld82's Avatar
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    Originally Posted by davisj3537 View Post
    lose another 10lbs then bulk is perfect
    That's what I try to do. Push as hard as possible in the gym in terms of weight, and limit calories to 1,800/2,000 a day. I try to run 4-5 miles 2x week too.
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    Originally Posted by JackMan017 View Post
    Don't worry, if you ever make it down to 7, not that you'd even want to go down to that number in your current state or even likely any other state, you'll know it, you'll feel like death pretty much 100% of the time
    Yea that is most definitely what I am experiencing right now as i'm probably nearing close to that if i'm not already. Currently I am super lean, the leanest i've ever been but with that said I def feel as though my strength/performance in the gym and general energy has suffered noticeably. It's nothing major or what I can't work through but definitely has become more and more pronounced as reserve body fat levels get lower and lower. Anyone else feel/experience the same when dieting to very lean figures (under 10%)?
    The Deadlift is the ultimate fight of you VS the bar.

    you can't half rep a deadlift.
    you can't bounce a deadlift.
    you can't arch to get an easier deadlift.
    you won't have a spotter to help the hard part of a deadlift.

    there's just you, some heavy ass weight, and your b!tch ass having to pick it up.
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    Originally Posted by unplugged View Post
    Yea that is most definitely what I am experiencing right now as i'm probably nearing close to that if i'm not already. Currently I am super lean, the leanest i've ever been but with that said I def feel as though my strength/performance in the gym and general energy has suffered noticeably. It's nothing major or what I can't work through but definitely has become more and more pronounced as reserve body fat levels get lower and lower. Anyone else feel/experience the same when dieting to very lean figures (under 10%)?

    Non existent recovery between sets, rather feeling you need stupid long rest to keep performance up. Looks aside you probably perform better around 15% like most people with realistic amounts of fat, im guessing it has to deal with free fatty acids in the bloodstream being ridiculously low or the massive lack of carbohydrates that have to be cut out. I think if someone does low carb they dont feel that difference because their performance is never increased like someone who eats them.
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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  21. #21
    The Incredible Bulk BennoMac's Avatar
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    Originally Posted by unplugged View Post
    Yea that is most definitely what I am experiencing right now as i'm probably nearing close to that if i'm not already. Currently I am super lean, the leanest i've ever been but with that said I def feel as though my strength/performance in the gym and general energy has suffered noticeably. It's nothing major or what I can't work through but definitely has become more and more pronounced as reserve body fat levels get lower and lower. Anyone else feel/experience the same when dieting to very lean figures (under 10%)?
    100% agree here.

    I have Cut 2 times in total first time was over 100 pounds 300 - 187 which was easy had no issue at all.
    I took a reload period for 1 month at maintenance now cutting for my 3rd week again i feel more tired more drained that ever before because my body fat is lower so my body has less to feed on itself...
    Decent Pre-Workout Stim works and BCAA + Creatine seems to have helped.
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  22. #22
    Registered User oneworld82's Avatar
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    What is the most reliable TDEE calculator out there? Problem is: I work an office job, run 4 miles 2x week at 8mph, and lift 5x5 3x week. What activity level should I put in for the above mentioned calculators? Would "moderate" be alright? Because in that case by TDEE is like 2,600kcals and seems a bit high?

    I have been eating 1800-2000 kcals and I am seeing modest gains - although scale fluctuate a good amount daily (day 1 no loss - day 2 no loss - day 3 -0.3lbs etc).

    thanks
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    Originally Posted by oneworld82 View Post
    What is the most reliable TDEE calculator out there? Problem is: I work an office job, run 4 miles 2x week at 8mph, and lift 5x5 3x week. What activity level should I put in for the above mentioned calculators? Would "moderate" be alright? Because in that case by TDEE is like 2,600kcals and seems a bit high?

    I have been eating 1800-2000 kcals and I am seeing modest gains - although scale fluctuate a good amount daily (day 1 no loss - day 2 no loss - day 3 -0.3lbs etc).

    thanks
    There's plenty of them out there, and they're all more or less as reliable as each-other. Ultimately, the most reliable TDEE calculator for you is going to be your own self. You're going to have to learn your body, if that makes sense. Start writing numbers down, keep logs. Weight can fluctuate quite a bit, depending on water intake, type of foods being consumed, amount of food being consumed, salt intake, and more. Look at the scale in a long term pattern, not just a few days or a week.
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    Originally Posted by oneworld82 View Post
    What is the most reliable TDEE calculator out there? Problem is: I work an office job, run 4 miles 2x week at 8mph, and lift 5x5 3x week. What activity level should I put in for the above mentioned calculators? Would "moderate" be alright? Because in that case by TDEE is like 2,600kcals and seems a bit high?

    I have been eating 1800-2000 kcals and I am seeing modest gains - although scale fluctuate a good amount daily (day 1 no loss - day 2 no loss - day 3 -0.3lbs etc).

    thanks
    They (calorie calculators) are all about the same. Keep in mind though that none of them are touted to be any more accurate than a good guess. It's then up to us to decide on a calorie amount, fill it with an appropriate amount of macros and micros, and then trial it IRL by weighing/measuring/tracking all of our foods, making adjustments every 3-4 weeks as the results dictate.
    No brain, no gain.

    You can't out-train bad nutrition.

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    Serpentarius has much to be proud of. One of the best! (+20000) Serpentarius has much to be proud of. One of the best! (+20000) Serpentarius has much to be proud of. One of the best! (+20000) Serpentarius has much to be proud of. One of the best! (+20000) Serpentarius has much to be proud of. One of the best! (+20000) Serpentarius has much to be proud of. One of the best! (+20000) Serpentarius has much to be proud of. One of the best! (+20000) Serpentarius has much to be proud of. One of the best! (+20000) Serpentarius has much to be proud of. One of the best! (+20000) Serpentarius has much to be proud of. One of the best! (+20000) Serpentarius has much to be proud of. One of the best! (+20000)
    Serpentarius is offline
    daily weight is totally irrelevant, you want to look at what happens in FOUR weeks, not a single day.
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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