Adarq.org

@chisM, coges, entropy:
Good points and discussion. The key to all this is ( imho ) don't obsess and over analyze.  Keep it simple, study the basic principles, follow a well structured plan that includes those principles, let it all fall in place.

@raptor:
I know you hate counting kcals, but you can't cut if you don't count. It doesn't have to be a decimal point precision count though.
Go roughly. You are 185/85kg, you burn around 2000 without working out, so eat around 1500-1800 on rest days, 1800-2000 on workout days. Google 'food-name plate calories' for your ordinary menu choices and you will find about how much each thing has. And that is all to it.
EDIT: Hm, you can do it in another way. Don't count shit. Reduce the portions you eat. Don't reduce the protein sources, only the carbs/sugars/fat. For example when eating meat with rice, eat half the rice of the normal portion. When you attack nutella, eat half the box instead of all. Try to have a consistent plan ( same foods each week ) so you can have the same caloric income every week. Keep this for 2-3 weeks, see what happens to weight, readjust ( eat a bit more if you lost too much, eat some less if you didn't lose enough ). You'll find a nice balance fast and easy that way and never count shit.

@raptor: thanks, yup, it's interesting, lets see what happens next.

@entropy: so this is what we will do? i will post in your journal that you are overestimating your bf and you will post in mine that i underestimate mine? Makes sense though, i bet the truth is in the middle.
Now seriously, i have this ( along with a few others ) visual bf guide downloaded and inspected. My body is weird, all the fat seems concentrated on lower abdominal area. It probably is not visceral, because i have done all those tests ( waist/hip ratio, standing vs lying waist ) and they indicate i don't have excess visceral fat. It is just how i am built. My waist is 3-4cm smaller at the shortest circumference, which is 3'' above navel. What i report is the largest circumference, which occurs just around navel. My muscle 'toning' currently is pretty much like the 15% pic, maybe better, but from navel and below it is like the 20%, maybe worse. Not bloated like the 25%, just 'love handles'.  From what i read ( not sure if myth or not ) , the older you get, the more you tend to concentrate fat in belly. And i am old. Being a social ( or a bit more than that ) drinker for 20+ years doesn't help either, lol. So maybe it is not that accurate to judge my whole body bf from that area. I doubt i am 17,5 or above as you say, but then again i could be, who knows. I don't care that much about the number per se, but more to continue improving: see the BI and online calculated bf readings and mirror test go down as i lose weight so i know i am on the right track.

Cannot unsee, shocking. Makes me feel scared to go and play bball.
Agree with all about bones vs tendons/ligaments.
Hope he heals up fine.

1 August 2014

Bodyweight@session : forgot to check
Soreness : chest, lats, lower back, hamstrings, all 3/5
Injuries/aches : none

Home workout:

DB ARNOLD PRESS:
4x12@10kg each hand 

DB SHOULDER FLY:
4x12@10kg each hand ( +1 set )

BICEP CONCENTRATION CURL:
4x15 each hand @10kg ( +1 set )

HAMMER CURL:
3x15@10kg each hand ( +3 reps each hand per set )

SKULL CRUSHERS:
4x15@20kg ( +1 set )

SLOW TEMPO DB SHRUG:
4x20@10kg each hand ( +1 set )

Menthol is an organic compound made synthetically or obtained from cornmint, peppermint or other mint oils. http://en.wikipedia.org/wiki/Menthol
Mentha is mint, the plant. http://en.wikipedia.org/wiki/Mentha

Menthol cigarettes are flavored with menthol. Mint chocolates are also flavored, so it could be menthol in them. They are called mint-choclates though, not menthol. And although i love mint, i hate mint chocolates. And cigarettes too, lol.

If you want to talk about recipes with mint, noting beats a mojito!

Thanks all, it's a thumbs-up fiesta in here, lol

Body composition measurements:

Net morning weight : 83kg / 183bs , season low!!!
Waist : 86.75cm / 34.15'' ,  , first time under 87cm from when i started measuring ( 5-6 years ago ) 

Online bodyfat estimation : 15.5%
BI scale bodyfat estimation : 15.2%
AVERAGE bodyfat estimation : 15.35%

Previous:

Net morning weight : 83.5kg / 184bs
Waist : 87.5cm / 34.45''

Online bodyfat estimation : 16%
BI scale bodyfat estimation : 15%
AVERAGE bodyfat estimation : 15.5%

Interesting. One week fast+bulk led to 0.5kg loss. Nothing trustworthy though, as i already said water retention ( which affects both measurements ) fluctuates like crazy lately.
The mirror test is also interesting. I don't look leaner than last time, i look a bit more V-shaped, like i lost a lot of visceral fat lately.  Could me a daily thing or my illusion though.
Very happy with breaking the 87cm waist milestone.
Carry on...