Body Fat Check using a Bod Pod?
Hello Boys and Girls 
I’ve been promising you a second tutorial video describing the Hybrid Training “Spectrum” as well as how to choose the correct Reps, Sets, Rest Interval and Intensity parameters for rapid fat loss and muscle building…
It’s coming soon, I promise!
In the meantime, Mike and I thought we’d give you a quick look at where we are on our Hybrid Muscle Building journey with this hilarious You Tube video of us getting our body fat tested 2 weeks ago.
Enjoy!
Hey! — I’m looking for some advice from some of you bodybuilder types out there…
Right now my body fat is a tad lower than it was in that video, closer to 13% now.
My abs are beginning to show when I flex and pull my fat back, but at what percentage will they show even when I am standing at rest?
Also, in a few weeks we are going to be taking pics… I’ve heard that you can “dehydrate” and reduce the amount of water under your skin for a few hours that will make you look more ripped in the picture. Can you give me some advice on how to exactly do this?
I think the answers I am looking for are more nutritional… but let me know what you think!
Just post your advice below!
Thanks – Elliott
Strength Training
September 23, 2009
1:52 pm
Abs start to show at 10% body fat and lower
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September 23, 2009
2:04 pm
Elliott,
It’s my opinion that abs will show while at rest when body fat gets down around and under 10%.
I have a PDF document that explains how to do a 7-day shred for photos. I’ve used it twice and it works very well. It details the what amount of carbs, salt, and water to take in to “trick” your muscles and reduce the water under your skin.
I can email it to you if you’d like.
Great video!
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leanhybr Reply:
September 23rd, 2009 at 2:10 pm
Scott, that sounds awesome!
You hit me up at strengthcamp@gmail.com
Thanks,
Elliott
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Nate Reply:
September 24th, 2009 at 4:52 am
Hey that sounds pretty good do you think you could pass on a copy to me too?
if you could, my email is nd05@live.com.au.
Greatly appreciated
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Deep Reply:
October 11th, 2009 at 11:28 am
hey Scott,
Please e-mail me that pdf too (rookie_deep@yahoo.com) … appreciate it…
Thanks
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Nish Reply:
November 3rd, 2009 at 3:54 am
That sounds pretty good, could you email it to me too? Mine’s anisha.13@hotmail.com
Thanks
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UK number 1 Reply:
November 3rd, 2009 at 7:00 pm
If i could jump in on the bandwagon would be awesome!
scott_barlow02@hotmail.com
Thanks!
James Reply:
November 5th, 2009 at 2:16 am
me too! that’d be awesome for my next body competition
sh1nosk3@Yahoo.com
thanks a lot.
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Rich Hines Reply:
February 26th, 2011 at 12:41 am
Elliot,
Would you mind sending me a copy of the 7 day shred PDF? Thanks
Rich
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September 23, 2009
2:32 pm
funnnnnnnnny ! all I can say is whattttttttttttttttttttttttttttttt
I wish I could help ,y bikini days are over I workout for power lift as heavy as I could and I love the rush feel like I can throw someone through a wall afterwards oh ya what a RUSH so bud can’t really help
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September 23, 2009
2:36 pm
As far as how low your bodyfat has to be, that all depends on the person. Some people can have their bodyfat as high at 15% and you can still see their abs and some people have to be as low as 8% just to see them. Everyone is different so it’s impossible to say.
A tip I learned for photo shoots is to not drink water the day of the shoot and only sip on ice or small sips of water. Also don’t eat anything or eat very little to keep your stomach smaller and make your waist look smaller.
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September 23, 2009
2:37 pm
Yep, Abs start showing at @ 10% but are easily apparent without flexing if you can get below 8%.
I’d like to see the email about the 7-day shred, too, please.
Funny video!
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September 23, 2009
2:54 pm
Elliot,
Two-three days before the shoot start drinking dandelion root tea. It is a dehydrant that will help pull some of the water out of the superficial cells making you look tighter.
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September 23, 2009
3:41 pm
from what ive heard 10% or lower and they will star to show. Though i have never heard of anthing about dehydration to make the abs show more
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September 23, 2009
3:58 pm
Elliot, Carlos believes as I do that everyone will “show” ABs at different body fat levels. You don’t want to see them, you want to SEE them. I have a great pre-contest cut down for the last week before the show if you want it. Obvoiusly, the last week before a show or photo op, you are predominantly losing water to tighten up, the great majority of fat loss for that particular event has already taken place. Good luck, JT
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leanhybr Reply:
September 23rd, 2009 at 4:01 pm
Thanks Jim,
Yea, any help would be great! I want to SEE them – haha!
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September 23, 2009
4:59 pm
http://www.tmuscle.com/free_online_article/sports_body_training_performance_diet_mass/shredded_in_6_days&cr=
How about letting Christian Thibaudeau , show you how to do this ” Shredded in 6 days” In that article will give you every straight up point of how to get rid of extra water, and look super dry
BTW if you flexing and seeing your abs at 13% then Im guessing right at 10% you will see them standing.
Look at dave tate He saw his abs at 12% , at stand still…who knows you will know the further you cut.
But please read that article , you wont be dissapointed, it will teach you how to drop water and look super dry!
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leanhybr Reply:
September 23rd, 2009 at 9:18 pm
Nick, that article is SUPER helpful… Thanks bro!
-Elliott
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September 23, 2009
5:16 pm
Not sure I wanted to see Mike do the white boy dance though! ha!
I’ve done about 105 Bod Pod tests since I used it for my research and an exercise physiology lab. In my experience, for men you need to be around 8-12% by Bod Pod to see your abs.
I don’t think there is much worth your time for last minute water manipulation. Your body is very complex as both of you know, and it regulates fluid/pressures by the MINUTE. I will save you the lecture on the RAAS in the body.
Rock on
Mike T Nelson PhD(c)
http://www.ExtremeHumanPerformance.com
[Reply]
September 23, 2009
6:03 pm
Have you considered carbing up? Carb loading to increase the glycogen and water in the cells. and maybe preperation H on the abs the day of the photo
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leanhybr Reply:
September 23rd, 2009 at 9:19 pm
haha! yea, some else mentioned Preperation H also.
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September 23, 2009
6:25 pm
Right around 10% your abs will show. I say right around cause one of my friends is at 11.5% and has a set of mean abs, and I’ve seen people that are at 10% and you can’t really see them.
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September 23, 2009
7:54 pm
Totally depends on the individual. I’ve had my bf at 8% and couldn’t see abs at all. But I know guys who can show them at 15%.
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September 23, 2009
8:05 pm
Each body distributes fat differently. When I was around 10%, my arms, chest and legs were in really low single digits for fat% while my abdominal area was in the high teens. Depending on your genes and lifestlyle, the fat gets distributed differently. All you can do it keep up with the nutrition, keep the regimen going, and with time the 6-pack will come. For some sooner, for others later. I’ve just trimmed from 220 at the beginning of this past summer to around 189 right now and the abs are there, but still not as well defined as I have hoped so I’m gonna keep going.
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leanhybr Reply:
September 23rd, 2009 at 9:20 pm
WOW! You’ve lost a lot of weight Patrick! — has your strength gone down significantly?
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Patrick Reply:
September 23rd, 2009 at 9:59 pm
It really hasn’t becuase I keep up with the weight routine. That being said, I changed it to a more cutting/higher intensity one that does more body weight excersises and not as many weights. But I’m still doing my sets with same weights (Arnold presses with 70′s, dumbbell rows with 120′s, etc.) I haven’t maxed out in many, many months, but I think I should still be able to bench 315 or more. I’ve actually leaned out a lot, but the muscle is still there, actually it pops out even more and seems bigger (even though it’s not really) because it’s so much leaner.
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September 23, 2009
8:06 pm
The best way (I have found) to dehydrate before a show or a photo-shoot is to gradually cut down your water. For instance, if you drink 1 1/2 gallons a day, you will cut back to 1 gallon about 7 days out for 2 days, then at 5 days out you will have 3 liters for 2 days, the last three days will go: 1 liter (3 days out), 1/2 liter (2days out), Day before just have sips to swallow food.
The day of, do not drink any water at all. Also, if on the day before you notice you are still retaining some water you may take a mild diuretic such as Expel which you can find in most drug stores.
Have fun!
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leanhybr Reply:
September 23rd, 2009 at 9:21 pm
Thanks Ashley!
Awesome website by way… hmmm? where have I seen you before
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September 23, 2009
9:09 pm
I heard Matt Krozalowski I dont know the spelling everyone calls him Kroc on a you tube interview talk about dehydrating before a powerlifting weigh in would loose up to 20 pounds in 24 hours or something crazy like that he would sit in a hot bathtub hot as he could stand then leave the shower run to steam the bathroom would do this repeatedly all day –need a hotel room or endless hot water.but he would rehydrate right after the way in Im sure you can find the interview worth checking out dude knows his stuff –Good luck!
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leanhybr Reply:
September 23rd, 2009 at 9:22 pm
Kroc is an animal!
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September 23, 2009
11:52 pm
hey guys that was funny! Umm… It’s my understanding that if your ears are past the half way point of your shoulders, you have a posture problem. Maybe you need to do some simple stretches???? Just saying. anyway, keep up the research. i’m only 160 pounds but I have muscle, not as large as you guys, with a small tummy but one that I need to get rid of B4 it gets bigger. I’m starting on the workout that the cast for 300 did, damn it works!! I’ve been working out for months and making progress but the 300 workout kicks but!! feeling the burn a day later, unlike before were I recovered quicker. Also, I walk about a mile and a half to the beach where I do sprints, then walk home. Great cardio.
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September 24, 2009
6:20 pm
Big thanks to Dave Peters of “Manage Your Body Composition” for taking our readings with his Bod Pod. He’s located in Palm Harbor, FL for anyone local that wants to get their own measurements taken.
Dave’s web site is http://www.ManageYourBodyComposition.com and he can also be reached at 727.789.2148. – MIKE
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Patrick Reply:
September 24th, 2009 at 7:10 pm
FYI, for anyone living in Austin, TX, you can get a DEXA computer scan done at UT. It’s free for students, and the pricing for the public and UT affiliates is on their website: http://www.edb.utexas.edu/fit/bodycompfit.php
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October 5, 2009
2:32 am
Hey Scott,
That pdf you mentioned to Elliott, hope you could send that my way too.
It’s msceman@gmail.com
Hoping to get more cut while keep my lean mass.
Have a Good One!!
Bill
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October 31, 2009
4:40 am
Oh man, I just had my after pics taken. I really can’t believe how fast my body changed. I just thing if I don’t believe it how can you? This is nuts, wait till you see em. MIKE
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November 12, 2010
7:16 pm
Cool video; I’ve never seen one of those before.
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