I’m in the midst of a very slow bulking process. Rather than suffer the bodybuilder extremes of an intense bulk/cutting cycle, I elected to simply increase my daily caloric intake above my average requirements whilst making sure not to cook everything in bacon fat.
According to the US Military’s Bodyfat Test (see below), I’m currently around 16%; and not showing signs of changing anytime soon. A repeat of the test in another couple of months should give me a reasonable indication of the quantity of muscle gained. With a little luck this will translate into improved results – for the big three at least.
US Military Body Fat testing
The Department of Defense formula for calculating approximate body fat is based on three measurements, and is :
% body fat = 86.010 x log10(abdomen – neck) – 70.041 x log10(height) + 36.76 (for males)
% body fat = 163.205 x log10(waist + hip – neck) – 97.684 x log10(height) – 78.387 (for females)
Naturally there are far more accurate methods of determining body fat; however this provides a reasonable approximation with a minimum of fuss.
For demonstration videos showing how the measurements should be taken, take a look at this site.
Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.
Cheers.
NB : if you love talking about strength-training as much as I do, you might also like to check out the weekly newsletter (there's also a daily version available). A regular dose of fitness-focussed discussions, absolutely free.
What's This?
Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.
Ever Tried Kettlebells?
If you’ve seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.
Just Joined Us? Try These.
There are some incredible writers on the team here. To give you an idea, check these out :
- DIY: How to Build an Olympic Weightlifting Platform
Kat ‘The Mighty Kat‘ Ricker - Building A Neck Of Steel
Mike ‘The Machine‘ Bruce - Straight to the Grip Contest
Jedd ‘Napalm‘ Johnson - A Little Yoke Work : 10 Exercises for a Bigger Neck
Scott Andrew Bird - 29 Things to do with a Barbell in the Corner
Jason Kirby - Get Mental! The Psychology of Strength
Josh Hewett - Small Victories
Josh Hanagarne
If you enjoyed these, check out the complete ‘Best Of Straight to the Bar‘ list. Fantastic.
Converters and Calculators.
Before you start your fitness journey, it’s important to measure a few things.
Here’s how.
Logan's 'Quarantine Sale' Courses
As much as I love training with free weights (and the occasional machine, for specific things) I'm partial to the occasional dose of bodyweight goodness. Particularly when travelling.
If you're keen to dive into this training approach even deeper, you may wish to check out Logan's 'Quarantine Sale' Courses.
Various courses looking at the world of bodyweight training from many angles, perfect for when you're housebound for a little while.
Wherever You Are, We Are.
In addition to the main site, you can share your strength-training passion with a like-minded community on :
Wherever you like to hang out, get your regular dose of strength. Straight to the Bar.
0 Comments