someone already got this im sure but I use the accumeasure single point caliper. They should be withing 1% of the gold standard when done correctly, but more importantly it will give you a consistent readings that will help you gauge your progress.
http://www.accumeasurefitness.com/pr...tness3000.html
the best way to figure BMR is to use the Katch Mcardle formula.. you will need LBM for that.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
then multiply by your activity factor.
Activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp.
Things to remember.
chart your progress weekly.
Its not about weight, its about your lbm to fat ratio.
eat 5-6 meals throughout the day
remain in a total 5-10% max cal deficet, too low and your metabolism will slow
always eat hi glycemic carbs with a protein
try to eat whole foods with high thermic value
If you have to eat your hi glycemic foods post workout
Do your cardio fasted before breakfast if weight loss is your goal
drink lots of water.
Strength train
NEVER EVER eat..
trans fats
refined sugar
fried foods
with strength training and a good diet you can keep most of your LBM. I went from 226 @ 24% to 205 @ 10% in a year following these guidelines and some serious cardio.
226*.24= 53.76 lbs fat and 172 lbm to 205*.10= 20.05 and 175 lbm so I know it can be done and I was 36 at that time. Its just a matter of discipline, you can have any body you want!