PROGRESS REPORT: first week's body composition test results

[Burning_Inside]

OK here's my results in one week of dieting. These are body composition tests, supposedly the most accurate test methods out there. I got one on the 23rd of January, and then started dieting that day, and got one on the 30th, one week later. Here's my diet and workout program for the week.

DIET:
6 meals per day, 50% protein, 30 carbs and 20 fat. I ate at my BMR (bodyweight times 12). Fats were in the form of mainly flaxseed oil, and carbs were mainly whole wheat or 12 grain bread. I tried to drink as much water as I could, however I know I didn't go over a gallon on any day.

WORKOUT:
Wednesday, the day I started dieting, I did back and bi's and cardio. Cardio consisted of anywhere from 20-30 mins on a treadmill, or recumbant bike. I mainly did the treadmill. . Friday I was supposed to do shoulders but didnt, I just did cardio. Saturday and Sunday I didn't do anything. Monday I did chest and tris and cardio. Tuesday was cardio. Cardio was always done after a workout, never first thing in the AM on an empty stomach.

Here's my test printouts. Top one from the 23rd, bottom from the 30th. Keep in mind I wasn't using any suplements whatsoever during this tie. Now however, I am cycling t3 and clen.

 

[EngiCream]

Hi, I was wondering how someone goes about getting one of these tests done. Would it be something that a doctor could prescribe or order, much like the way they can order blood work and other various tests?

I just ask because if a doctor could order it then insurance could pay for it

Thanks

 

[Burning_Inside]

this test was done by the owner of my gym and he only charges ten bucks.

 

[EngiCream]

Oh, that's not bad at all then........I always picture these things costing a lot of money.

 

[Workin_at_it]

Just have to let you know:

The ELG (ElectroLipoGraph) is not even *near* the best there is. There is a lot of study on this. The following is the order of accuracy.
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DEXA is the best. It is an xray analysis will normally run you between 70-100 a shot. Unfortunately you need radiologists and 80K worth of equipment

Hydrostatic Testing (Dunk Tank) is the next best. Done in a medical situation (several tests, accurate measurement of residual lung volume, etc) it is considered the "Gold Standard" All other tests measure their accuracy by how close they come to this. Normally costs from $40-100 a dunk

Plethysmography (Bod-Pod) uses air displacement. Very fast and accurate. Only one company doing this that I know of. Within about 2-3% accuracy. Hard to find equipment - about $50-100 a test.

Skin Calipers. Done properly, by a knowledgeable tester, and with recurrent testing by the same tester - this is very accurate. +- 3% typically. Doesn't work well for obese people sometimes. Prices of calipers go from $5 to $2000+. Good medical calipers can be had for under $1000 - Good personal ones for $40-80. Caliper testing is cheap -- often included with gyms. Professional testing is $10-60.

BIA - Body Impedance Analysis. This includes ELG. The type where you recline and are testing with 2 electrodes on hand and foot on the same side of the body. This is pretty good. +-4-6% accuracy typically. Hydration is a problem. Not very good for extremes (very lean or obese) costs are from $300-3000 for this equipment. Testing is usually pretty reasonable - $10-40

** BIA, like the Tanita scales, or OMG where you use 2 foot or 2 hand readings are crap.

Near Infrared- Looks to be pretty good (Futrex) but only one company doing this and not enough studies to validate. Very easy to test. Single reading at the biceps of the dominant arm. Don't know about prices for this

Circumference method - Navy. Within 5%-10%. Tape measure.

Circumference method - YMCA. Not worth the time to take it

BMI (Height/Weight Tables) Are you kidding? What a joke


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Just so you know - don't take the hyped advertising from these BIA companies (Tanita/BioAnalogics/OMG/RJL) seriously. In most cases calipers are better, particularly in very lean people. And of course to baseline you really should get a hydrostatic test.

 

[MassMadeEasy]

I concure with Workin-at-it, the ELG is not even close to the best method for estimating BF. This test can vary depending on any number of factors including: time of day, hydration level, bladder and feces evacuation, and eating time. Because this test uses electricity to run through your body and measure the electrical resistance within, the more water and things containing water you have in your body the easier the current travels. If your going touse this test to base results, make up a routine of eating, drinking, and deficating before performing the test. My advice from experience is go with the caliper.

-Mass-

 

[Workin_at_it]

Damn -

I did want to say good progress - adding a pound and half muscle and losing 2 pounds of fat, clean is pretty damn good. Wish I could do that consistantly.

Let us know what happens on the cycle

 

[EngiCream]

DEXA is the best. It is an xray analysis will normally run you between 70-100 a shot. Unfortunately you need radiologists and 80K worth of equipment

Thanks for all that info Workin_at_it

Do you happen to know if a doctor could prescribe (or order, like the way they would a blood test) a DEXA scan?

Thanks

 

[Burning_Inside]

Where exactly do you guys get the info on what test is better than another? Was this some artice somewhere? Cause if it was I mean I'm sure I can find 10 other articles that say the ELG is the best, and I'm even sure I can find 10 that say the calipers are the best.

How can you even say calipers are more accurate than an ELG, give me a break. Those things assume that 50% of your fat is under your skin and 50% in your muscle, which I'm sure none of us here are naieve enough to believe. Plus they can't detect changes in lean mass which is always good to know.

About the water weight deal, well if you check the numbers, it does take that into account. ELG actually has a margin of error of +/- 2.8 % when compared to the hydrostatic tank, and those errors are up to the person taking the test to mess it up (eating before you go). Not 4-6. But if anyone wants to for whatever reason believe the margin is higher that's fine, whatever gets you through your day. All that should matter is that the ELG can determine how much fat, water, and muscle the electricity went through. Before both my tests, I fasted 2 hours before bedtime, and ws awake 2 1/2 hours after I woke up before I went for the test. Are the numbers accurate, who knows, maybe I didnt go from 21.4 to 20.5, maybe i went from 22.4 to 21.5, it doesn't matter to me, as long as I'm going in the right direction, down not up. Numbers don't matter to me, looks do.

 

[MassMadeEasy]

Look bro no need to get defensive of your results. Just trying to give you some advice to make things as accurate as posible. And by the way look to the foremost authority on exercise science, the American College of Sports Medicine, for the numbers. And it does matter how your hydration level is on the particular day of the test. You assume you lost around 1% BF, but what I am saying is that you may have lost 0% and just had a different hydration level. Want proof go take your test with a full bladder then go take a squirt then retake the test look at the results. Not tring to be rude but this board is about knowledge and the best results possible. Just tring to look out for one of the bros.

-Mass-

 

[Burning_Inside]

Look bro no need to get defensive of your results. Just trying to give you some advice to make things as accurate as posible. And by the way look to the foremost authority on exercise science, the American College of Sports Medicine, for the numbers. And it does matter how your hydration level is on the particular day of the test. You assume you lost around 1% BF, but what I am saying is that you may have lost 0% and just had a different hydration level. Want proof go take your test with a full bladder then go take a squirt then retake the test look at the results. Not tring to be rude but this board is about knowledge and the best results possible. Just tring to look out for one of the bros.

-Mass-

OK, then if it's knowledge you're all about, then do you dispute the fact that there's no possible way that anyone CAN'T lose bodyfat dieting and training how I have been? I mean that method to lose fat is common practice on this site, people advise the use of this method left and right and sideways on this board. So if this is common KNOWLEDGE, and the stats show that I lost around a full % of bf, which is pretty realistic from doing what I have done, then what exactly are you saying, that everyone on this board's a liar and this method of losing fat doesn't work? (totally aside from the fact that you don't agree with the method used)

 

[Workin_at_it]

Not looking to argue. Just trying to post some research.

The studies are available - I'd start with the NIH and American College of Sports Medicine.

I don't think there's any argument about DEXA, and Hydrostatic being the best. And I will give you that there is substantial room for error on a Hydro test, if not give properly.

Bod Pod is very consistent just a little less accurate.

BIA overall is not as good as Caliper. Now, that said. ELG is probably the best of the BIA, but because of lack of access to proprietary tables used to compensate for a variety of factors, the accuracy for any one group vs. another has been questioned. During studies ELG can be 2-4 percent, and is pretty damn consistent from test to test. If you are in the right group it can be great - unfortunately information on the best candidates is not published.

For that matter Near-Infrared looks really good - but still highly proprietary making validation even more difficult.

With calipers, a number of publised studies including the Durnin, Jackson-Pollock, and Wormersley can be used to accurately measure your body fat with the appropriate locations for your situation. This way you know if it's the right test.

And I agree - the best 'tale of the tape' is how you look and feel. with the ELG, chances are that using it to differentiate your BF from one test to the next - it is extremely accurate. Probably more so than caliper. As an *absolute* measure of bodyfat, it is not the most accurate - ergo the comments vs. Gold standard.

Not trying to stir up anything, just had to comment on the 'ELG' being the best.

 

[MassMadeEasy]

Look man not looking to bash you or your effort. I am not disputing the fact that with the training and diet you are doing that results are inevitable. I was just trying to help you know as accurate as possible a measure of your efforts, thats all. In addition to maybe loosing 0% BF you need to look at the flip, maybe your loosing as much as 3% BF. Anyway either way its not important, if you think you are looking and feeling better, then you are.

 

[mvmaxx]

Hydrostatic costs me $20/visit and comes with test results and graphs. BIA is always WAY off for me. I've seen it measure some people consistently and others are all over the board.

 

[Workin_at_it]

mvmaxx, where you getting tested at, a University? just curious, that's a GREAT price.

 

[mvmaxx]

There's a fitness center in my city that has a building next to it with all the equipment (large metal tub about 10' in circumference and about 4 1/2' deep). It then has a chair in the middle that's hooked up to the scale on an arm. You go in and sit down on the chair and when you're ready you lower your body into the water (the chair doesn't move) and you blow all your air out until the lady bangs on the side to tell you that you can come up.

The first appt cost me about $40 and it includes the lung capacity test and a spiel about general nutrition with the rest of the group. After you go through that you get in line and they test everyone individually. Then the NEXT time you go it's $20 and you just schedule a time, walk in and get dunked and then get your report showing your muscle/fat index and how much you've gained/lost in each respective area.

I've heard of University's and even Jr Colleges doing it as well.