Going Public: Body Fat %, Nutrition, Workouts, and Photos - Part I

BODY FAT % RESULTS: A HELPFUL TOOL IN BODYBUILDING 

NOTE: I made a commitment to post on Tuesdays and Thursdays to the blog to keep it consistent. Please follow me as I document my journey on my upcoming competition prep! Note that my body fat %, nutrition, workouts,  and progress photos will be made PUBLIC and VIEWABLE to all my followers for the best transparency of my preparation process. Please subscribe by inserting your email on the top right or by RSS feed.

USEFULNESS OF SKINFOLD BODY FAT TESTS
     This type of body fat measurement can be particularly accurate if the technician is trained correctly and the caliper is of professional quality (1). Note that the results produced are an estimate based on the principle that the amount of subcutaneous fat is proportional to the total amount of body fat. This proportion will vary with age, sex, and ethnicity. Therefore, regression equations and population statistics are used to predict the total body fat from the testing results using programs such as the LWW Total Fitness Assessments Body fat Measuring Program. Consistency of tester and pressure exerted on the tissue have considerable impact on testing accuracy.

SKINFOLD BODY FAT TESTING: 13 WEEKS OUT
    Here are the results of my latest 7-point body fat % test to give me my current body fat standing as  analyzed using the LWW Total Fitness Assessments Body Fat Measuring Program.

PUTTING RESULTS IN CONTEXT
     My measurements now indicate I am within "female athlete" body fat percentage according to the ACE, though the ranges vary by organization. This information was used by my bikini coaches to formulate a detailed diet and workout regimen that will get me in contest-ready shape. I hope to use these test results to track my progress in about 2 months and see how and where my fat stores have changed over the competition prep process.

    Given my consistency with strength training, diet, and cardio, I am really pleased to see the results indicate I have put on significant muscle mass and leaned out since the beginning of competition training. My first test results gave me an estimate of 38%BF less than a year ago, so I am definitely headed in the right direction. However, I see that I have some fat stores around my lower body and hard work remains to be done. Typically, female bikini competitors step on the stage at 8.5-14% BF, just to put these numbers in perspective (2). This means there is more work to do so off to do some sprints... :)

(1) ACSM's Resources for the Personal Trainer, 4th Edition p.312-314

(2) http://www.muscleandbodymag.com/features/whats-the-deal-with-bikini-contests/