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traineo Community / Off-Topic & General Chat / Body Fat %, Metrics, keeping it all straight
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Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Jan 2008 03:08


Hey All,

I created that spreadsheet I was talking about to calculate BF% using the YMCA and Navy Formulas. It has weekly entries, and I am planning on incorporating a sheet with graphs as well to track progress (don't need that for a few weeks though!).

Google Docs seems to disable some of the objects I have in there, so I had to host it elsewhere - The 'Download File' link is on the bottom right of the page. Don't worry, no harmful macros here

Download File
Another Dave (formerly Release the Hounds)
Fitness Guru
Posts: 249
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 # Posted: 18 Jan 2008 03:17


hey dave,

i've been too embarrassed to get my bf% taken at the gym. something about a stranger pinching and measuring my fat really freaks me out. i psyched myself up to have it done one day earlier this week, but wussed out when i actually got to the gym... *sigh*


Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Jan 2008 04:10


Well, you don't have to! There are a couple ways to approximate your BF, and that is the key to the spreadsheet. It may be off a bit, but it's still accurate in a relative sense - you can track your progress!
Another Dave (formerly Release the Hounds)
Fitness Guru
Posts: 249
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 # Posted: 18 Jan 2008 04:32


holy spreadsheet, batman!

that thing is the mac daddy...

alright, time to take measurements and then be embarrassed. more motivation is a good thing, i s'pose.
Something Dark Side
Fitness Guru
Posts: 516
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 # Posted: 18 Jan 2008 04:55


Hey dave, thanks for posting that!

I will have to re-measure myself, so im yet to do that.

Though just curious, which section calculates the body fat?
Another Dave (formerly Release the Hounds)
Fitness Guru
Posts: 249
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 # Posted: 18 Jan 2008 05:26


ah nice! only 34.5% body fat!

although i'm not 100% convinced that the formulas can take into account my natural disproportion. i have a naturally thick torso despite my small bone structure. (at least that's what i tell myself!)


Another Dave (formerly Release the Hounds)
Fitness Guru
Posts: 249
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 # Posted: 18 Jan 2008 05:26


oh, and thanks for posting this dave!


Something Dark Side
Fitness Guru
Posts: 516
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 # Posted: 18 Jan 2008 06:34


Release the hounds,

That is why they have so many measurements, you're supposed to measure the largest part of the torso/hips. And then you're also supposed to measure your wrist, Dave... how come that isn't in there?
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Jan 2008 12:55


@Stitch - the YMCA and US Navy formulas don't take into account wrist size, please send me a link to a formula that does and I will update the spreadsheet!

For reference, the first sheet is the entry page, in inches and pounds. The second sheet is Metric, but does all of the conversions automatically, and the third sheet does the body fat calculations.
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Jan 2008 13:04


Hmmm... For those of you that use the caliper method, would it be helpful to add skin fold measurements to the first page? and would the 5-fold method be sufficient?
Splint Chesthair
Fitness Guru
Posts: 471
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 # Posted: 18 Jan 2008 15:38


Hey Dave,

I don't know if you've seen this or not, but Dave Draper's site has a bodyfat formula that uses wrist size although that one is recommended for women only.
Cardio King
Fitness Guru
Posts: 1784
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 # Posted: 18 Jan 2008 15:39


I did the wrist bodyfat measurement and got 21% (which seems incredible low). My scale says 33%.

I'm going to ask at my gym tomorrow to do a skin fold test though...too many inconsistencies in my own efforts!
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Jan 2008 15:41


Yeah, I was only able to find one for women as well... If that's all there is, then I'll add a row just for women's BF using wrist.

Since it is an estimation of skeletal structure, I would think it would be applicable to men as well...

Perhaps we could create our own formula that includes this?
Cardio King
Fitness Guru
Posts: 1784
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 # Posted: 18 Jan 2008 15:47 - Edited by: lglcctj


That sounds too hard...

Let's get John Edwards or Ms. Cleo to contact Einstein from beyond and have him create the formula for us.
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Jan 2008 16:22


I'll take a look at it sometime, can't be that hard!

If there is an existing formula that takes into account 'frame', and another that can estimate 'frame' based on wrist size, then that could be modified to approximate BF%. I'll play around with it and see if something at all accurate pops up


Cindy N
Fitness Guru
Posts: 733
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 # Posted: 18 Jan 2008 19:08


I know I saw one for men that included wrist size, but I don't have time to hunt for it at work. If no one else comes up with it, I'll post later.

Thanks, Dave for sharing your spreadsheet! It's tres cool!
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 18 Jan 2008 21:42


Merci!

I'll have that wrist metric up this weekend.... There will be updates on all 3 sheets so you'll need a whole new one.

When I update the spreadsheet to include progress graphs, you should be able to just import a new sheet....
Another Dave (formerly Release the Hounds)
Fitness Guru
Posts: 249
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 # Posted: 19 Jan 2008 05:01


well, i went and asked about having the bf% thing done at the gym today. the guy said he would do it for me next time i came in. it may be awhile still though cause i'm not having one of the women do it. no way am i letting them pinch my fat! we can then see how their percentages match up to the spreadsheet. my guess is i'm a special case because my body isn't normal: small bone structure, long arms, and a wide/thick rib cage. who knows though, maybe i'm relatively normal and am just deluding myself!
Stephanie .
Fitness Guru
Posts: 274
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 # Posted: 19 Jan 2008 05:17


Quoting: Hounds
no way am i letting them pinch my fat!


Right there with you on that one Hounds.

Home measurements or none at all for me.

Thanks for the spreadsheet Dave.
Cindy N
Fitness Guru
Posts: 733
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 # Posted: 19 Jan 2008 16:57


Well, I did see it, but it's always in relation to other formulas and tables, and I couldn't make sense of it all. I can direct you to the site if you like?

From everything I've read, the more accurate circumferential formulas for men do not include the wrist, which is why it's hard to find. Do you have the one for women? Seems it's more useful for measurements with women.
Stephanie .
Fitness Guru
Posts: 274
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 # Posted: 19 Jan 2008 17:03


Quick test for small, medium, and large bone frames:

Wrap your middle finger and thumb of your right hand around your left wrist...

If your fingers overlap, consider yourself small boned.

If they meet, medium boned.

If they don't touch, large.
Something Dark Side
Fitness Guru
Posts: 516
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 # Posted: 21 Jan 2008 03:19


well im small boned.

So does anyone know then if these percentages are correct with the body fat calipers, I wanna buy some but no doubt they're really expensive for good ones too. I've seen cheap ones but I dont know if they will calculate it properly.

I didnt realise there was more than one sheet, thanks


Rachael M
The Master
Posts: 2299
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 # Posted: 21 Jan 2008 22:48


Nifty spreadsheet, Dave. The YMCA and Navy formulas gave you pretty different results. Which one would you consider more accurate? Is the skin fold test still the most accurate way to go?
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 22 Jan 2008 00:50


The skin fold test, if done by the same experienced person each time, is quite accurate and certainly the best way to go.

@Stitch - the beauty of calipers is that they are cheap, good ones too! expect to pay around $15 US for a great set of calipers.
Something Dark Side
Fitness Guru
Posts: 516
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 # Posted: 22 Jan 2008 12:46


well I guess that would be around 23 here. So why need all the forumlas when theres simply easy and cheap to buy? I dont usually wanna spend over 30 for something though... because I havent made exercising my life yet :P
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 22 Jan 2008 15:48


It would probably be about the same (15) there as well. The value of using the formulas is having an even simpler way to determine BF - everyone knows how to use a tape and it's relatively simple, whereas measuring the skin fold can be a bit trickier.
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