No I train at TF, if you saw me at FF it was probably at One Mont Kiara or Curve on a guest pass. Bro, I have poor to average genetics trust me. It's only when i started cutting things came out. Lol. Most people don't realize they're carrying too much fat. They see a bit of abs and then they tell themselves "oh wow I'm cut" but it's far from it.
Now that I've hit sub 10% or maybe slightly less, I seriously have a healthy respect for those natural competitors who have to diet down to 6 plus %.

And believe me it's not easy getting to this bf% while dieting with cheeseburgers, banana leaf rice and spaghetti bolognaise.

bo.3 - poor judgement, indeed it is so true. I was absent from going to gym night, and just aft a few months or may be a year, i went once and one of the guy which i dont know at all came approached me, saying "you were big right last time? " i was like yeah, at the tummy.

Lol now Golden Retriever shuts up when he sees me train.

always have to pee

Lol now Golden Retriever shuts up when he sees me train.

No bicep peak, high later insertions, naturally skinny, puts on bodyfat easily if I slack, lose strength way faster than some trainees if I don't train ofyebx high calf insertion points, list goes on.

having long bicep insertions isn't bad srsly. i myself have very short biceps and trust me, it looks small as poop unflexed, only good thing is its peak when you do a front double bicep. i too have high calf insertion, low traps, very high lats, strong ecto. your genetics isn't all that bad but you surely worked your way through to where you are now.

this is what exactly happen to my body. I was at 66kg, 23% bodyfat (skinny fat) in June 2011 (using Tanita machine in fitness concept), and i took care of my diet and did weight training (5x5), bodyweight (CC) and cardio (jump rope). Nov 2011 i've reached 59kg, 19% bodyfat (using the same machine) and my tummy getting noticeably smaller (in the morning). and my working shirt seems loose, pants like baggy, not fit like last time. people around me says i'm skinny and overdoing it, some says i looked sick. but i gain a lot of strength and feel alot stronger and agile.  btw, i will continue my 5x5 by 1st of Jan (stopped for 3 months to give way to CC) to gain muscle.

59kg? How tall are you just wondering.

aren't 5x5 meant for strength ie starting strength. its more of a bulking program, isn't it? calorie surplus, linear progress? correct me if im wrong.

Hi guys, noob question here..

How does one determine BF%? I am 21 and just starting to hit the gym at SS2..

bodyfat calipers (skinfold method) or by machine with the former being much more accurate

Oh, manual's more accurate than machine? Thanks.. do you know where to get ahold of one of these calipers?

The typical progression for an overweight male is to lose your visceral fat first. That is the "gut" fat. It is under your ab muscles, around your organs. That fat is easy to lose and makes a huge difference in your waist line. It is an exciting time because you normally need to get new pants, you look a lot better, feel better, and get lots of compliments.

Next you start losing subcutaneous fat. This is the fat right below your skin. It is sort of like a fat wet suit. This fat is harder to lose and takes a long, long time. You have way more of this fat than you think you do. You are probably here. In the 13-20% body fat range.

When you lose 5lbs of this fat, it comes off from all over your body. So visually, there really isn't a big difference. You just get a little bit smaller. Your arms, chest, legs, back... everything just keeps getting smaller. Your ab fat and love handles get smaller too, but they seem to lose much more slowly than the other areas.

You actually look worse because you don't fill out your clothes like you used to. Your arms are just as strong, but they have less fat and look smaller. You don't get very many compliments losing this fat. In fact you will probably get people telling you that you are losing too much weight and you look worse.

Eventually, you start getting a little definition. Commonly your shoulders will start cutting up first. This is when the fat wet suit gets thin enough that you can start seeing muscle definition though it. It is an exciting time, but you still will not get many compliments because you will be a lot smaller than when you started. At this point you will probably think you look better with your shirt off than on. That is because you will look better/bigger with your shirt off.

The last fat you lose is the stubborn fat. It is normally around your lower abs and love handles. This fat is the hardest to lose. By this time most of your face fat will be gone and everybody will start thinking you are over doing it. They remember the fat guy and you are going to look really different. Your friends will be planing an intervention and swear you have an eating disorder. If you take your shirt off, they will go, "ohhh... wow... I wasn't expecting that. What diet are you on?"

Finally you have 6-pack abs and look fantastic as long as you have your shirt off. With your shirt on, you look tiny. This is when you figure out that:
1. Low body fat is freaking cold.
2. Most people have a nice fat layer to keep them warm and like going to cold places.
3. People are poor judges of lean body composition. They think you are way less muscular than you are when you are dressed. They think you are way more muscular than you are when you are not. You are probably the same way.
4. Unless you have fit friends, you will probably never go to places where people take their shirts off.
5. It is difficult to put on muscle when you are sub 10% body fat.

Can I know what the way lower our body fat percent? I am 176cm,69kg,17.5%bf..and my goad is to hit 12% bf
I eat pretty clean with little vege and do cardio once a week..Any suggestion?

1) with that height and weight, if u manage to reduce your bf, u'll be a lean scrawny guy.

2) cardio once a week is no go. atleast 3 times a week. 4 is better. and also depends on how intense is your cardio.

3) eat clean... elaborate clean. just curious.
just a tip. set a goal and work towards your goal. be specific in what you do to achieve your goal. for instance, although i do not condone ur goal, the best way to achieve it is to do HIIT 3-4 times weekly.

              - if your HIIT training consist of cardio(running, swimming), you may lose that fat n achieve ur goal.
              - but if your training consist of circuit training(HIIT style), you may still loose that fat and as a bi-product, you may gain some muscle.