Body Fat Assessment and Tools Know your fat mass and set the right timelines UNIVERSITY Visuals  Why? Assess just like you will be judged  When to take:  First thing AM before food and water and after using restroom  At minimum once per week, leading into show increase frequency  How to take:  No overhead lighting, limit shadows  Natural light is best, place the camera between you and a window  Next best is lighting in front of you like a bathroom or LED light stands  Camera 6ft away and waist height, capture only feet to head  Use a self timer  All poses that you will be judged on Estimate Your Body Fat Men Estimate Your Body Fat Females Body Fat Estimates Bodybuilder 15-20% Body fat 10-13% Body fat 6-9% Body fat 3-5% Body fat Body Fat Estimates Women’s Physique 20-25% Body fat 15-20% Body fat 12-15% Body fat 7-10% Body fat Body Fat Testing • DEXA/Hydrostatic Weighing- ~5% • BIA ~8-10% • Skin Fold Sites – 3-5% • -Track site caliper or largest skin folds • Navy Seal Method-~3 • rough estimate will overestimate in heavily muscled • Only need a neck and waist circumference (hips also for females) Scale • Why? Objective data for body comp changes Can have greater precision of the result of energy intake and expenditure • When/How • • • • Weigh Daily Fasted after using restroom Only in underwear Use the average weight across the week for assessment Day Day Day Day Day Day Day week 240.2 240.4 240 238.8 week 238.8 238 238.6 239.4 240 240 239.2 238 Weekly Average 240 239.8 240 239.0 Change: 0.8 Girth Measures • Why? Together with scale weight we can gauge fat loss and muscle gain • Sites • Chest, arms, waist (at naval, 2” below, 2”above), hips, thighs • How/When: • • • • • • • • Once per week First thing AM Use centimeters for accuracy to the 0.1cm For waist tense it but don’t suck in or push out Flex arms and measure largest point Chest, at nipple line, big breath out and measure Legs measure straight legs Hips largest point Fluctuations to Account for • Sodium and Carb intake • Fluid intake • Digestion/Food Volume • Sleep • Stress • Activity Level • Medications/Hormones/PEDs • Menstrual Cycle Your Physique Data An accurate diagnosis starts with a thorough assessment Know your prep duration Know fat gain verse muscle gain Know if you are holding water Know when to adjust training/diet Fluctuation Assessment Baseline weight: 240 height 5'7" estimated body fat 13 total body fat lbs 31 chest 129.5 L arm 60 R arm 59.8 2" above 87.2 At naval 90.2 2" below 92.4 Hips 106.7 L thigh 73.6 R thigh 73.2 caliper glute caliper lower back 15 weekly wt change: 0.8lbs ... Your Body Fat Men Estimate Your Body Fat Females Body Fat Estimates Bodybuilder 15-20% Body fat 10-13% Body fat 6-9% Body fat 3-5% Body fat Body Fat Estimates Women’s Physique 20-25% Body fat. .. 3-5% Body fat Body Fat Estimates Women’s Physique 20-25% Body fat 15-20% Body fat 12-15% Body fat 7-10% Body fat Body Fat Testing • DEXA/Hydrostatic Weighing- ~5% • BIA ~8-10% • Skin Fold Sites... adjust training/diet Fluctuation Assessment Baseline weight: 240 height 5'7" estimated body fat 13 total body fat lbs 31 chest 129.5 L arm 60 R arm 59.8 2" above 87.2 At naval 90.2 2" below 92.4