chris808costa
New member
I am not really sure if I am putting this in the right section. But I would like to know how most of us test to see how much bf % we have. I use my scale but it doesn't read very accurate that is why I am asking.
How to test bf %
- Thread starter chris808costa
- Start date
Rosie Chee
The Female Terminator
Measuring body composition
I personally get 8-skinfold tests done by a qualified ISAK anthropometrist.
However, most people usually use BIA scales or 1-skinfold (i.e. abdominal, and not even in the right place or position) ACCU measure calipers for convenience and because whoever is doing it does not know how to do it properly.
I have said it before. BIA scales or handheld BIA devices are the most INaccurate way to get your bodyfat (BF) tested, since they're out by up to 10% BF, and too many variables (i.e. hydration levels, when last ate, when last trained, time of day, temperature of body, etc.) can affect the reading. It would only be useful if you used it to get a baseline and then used it to gauge progress, but in the exact same condition (i.e. re food and hydration and training, etc.) and at the exact same time each time (i.e. time of day, etc.), to get any idea of whether you were making any or not. Remember to only use it as a GUIDE and do not take the reading as a given as being what your body composition is.
The golden standard for measuring body composition is underwater weighting. However, this is impractical and expensive for the general person (ACSM, 2005).
The next best thing is to have skinfolds done. Make sure that you get at LEAST 6-8 skinfolds done, and by a QUALIFIED anthropometrist (i.e. ISAK), as it IS a precise thing. Once skinfolds are taken, there are equations that are used based on sex, that will give you a fairly accurate (I say fairly accurate, because, depending on who does it, the error of estimate can be out by up to 3% BF) idea of where you are at re body composition. Skinfolds should be taken from: biceps brachii, subscapular, triceps brachii, iliac crest, supraspinale, abdominal, thigh, and calf. Before any skinfolds are taken you should be measured and marked, and when they are taken, at least TWO readings should be done (taken in order of skinfolds (i.e. biceps to calf), not one after the other on the same site); if whomever is doing it does NOT do any of that, and just picks up skin at a site and takes a measurement, then that measurement is going to be wrong and their final "reading" of your body composition will be far from accurate. As with any other measurements, you should be measured in as close to the same condition (i.e. time of day, before training (never after training, as when you're training your temperature increases, and thus increases the thickness of the skinfolds), at least 2 hours after food, and in the same hydrated condition, etc.), so that comparisons can be made accurately between measurements (ACSM, 2005).
~Rosie
Team APPNUT
I personally get 8-skinfold tests done by a qualified ISAK anthropometrist.
However, most people usually use BIA scales or 1-skinfold (i.e. abdominal, and not even in the right place or position) ACCU measure calipers for convenience and because whoever is doing it does not know how to do it properly.
I have said it before. BIA scales or handheld BIA devices are the most INaccurate way to get your bodyfat (BF) tested, since they're out by up to 10% BF, and too many variables (i.e. hydration levels, when last ate, when last trained, time of day, temperature of body, etc.) can affect the reading. It would only be useful if you used it to get a baseline and then used it to gauge progress, but in the exact same condition (i.e. re food and hydration and training, etc.) and at the exact same time each time (i.e. time of day, etc.), to get any idea of whether you were making any or not. Remember to only use it as a GUIDE and do not take the reading as a given as being what your body composition is.
The golden standard for measuring body composition is underwater weighting. However, this is impractical and expensive for the general person (ACSM, 2005).
The next best thing is to have skinfolds done. Make sure that you get at LEAST 6-8 skinfolds done, and by a QUALIFIED anthropometrist (i.e. ISAK), as it IS a precise thing. Once skinfolds are taken, there are equations that are used based on sex, that will give you a fairly accurate (I say fairly accurate, because, depending on who does it, the error of estimate can be out by up to 3% BF) idea of where you are at re body composition. Skinfolds should be taken from: biceps brachii, subscapular, triceps brachii, iliac crest, supraspinale, abdominal, thigh, and calf. Before any skinfolds are taken you should be measured and marked, and when they are taken, at least TWO readings should be done (taken in order of skinfolds (i.e. biceps to calf), not one after the other on the same site); if whomever is doing it does NOT do any of that, and just picks up skin at a site and takes a measurement, then that measurement is going to be wrong and their final "reading" of your body composition will be far from accurate. As with any other measurements, you should be measured in as close to the same condition (i.e. time of day, before training (never after training, as when you're training your temperature increases, and thus increases the thickness of the skinfolds), at least 2 hours after food, and in the same hydrated condition, etc.), so that comparisons can be made accurately between measurements (ACSM, 2005).
~Rosie
Team APPNUT
chris808costa
New member
So what do you suggest I do to measure mine? I have a caliper but like you said people don't know how to measure right o it would be very inaccurate unless I get a QUALIFIED anthropometrist to do it:/
Rosie Chee
The Female Terminator
Do whatever is easiest for you. If you use the caliper remember that it's not going to be very accurate re body composition, but as long as you do it at the same time of day in the same condition each time you do it, then you can use it to gauge whether or not you are making any progress.
~Rosie
Team APPNUT
chris808costa
New member
Ok the other day I did the caliper method and my results were that I am 10% bf. But shouldn't I have abs if I am at 10% or did I do it wrong???
Rosie Chee
The Female Terminator
Like I said, just use it as a gauge.
Whether or not you will "have abs" at 10% BF is largely due to whether or not you HAVE the muscle there to begin with and genetics. At 145lb though I would think that you should, unless you just don't have much muscle.
~Rosie
Team APPNUT
chris808costa
New member
Well since I started my bulk they are becoming more visible :/ weird maybe it is because of the workouts that I am doing?
Rosie Chee
The Female Terminator
I don't know. Only you know your body well enough. And if you're bulking then you shouldn't be so concerned with seeing your abs unless you are doing a lean bulk. Just forget about it and look to the results.
~Rosie
Team APPNUT
chris808costa
New member
Ok ill worry about abs after I am done w/ my bulk :bigok: