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I just started playing again, and logged on to both Maelin Starpyre and Stromm last night at about 7pm EST. Both had 80-90 people in the PoK (down from the 150-200 I remember)
I play on Maelin and usually log on about 9pm EST. At that point in time there are usually 110-120 people in POK with another 40-50 (or more if a raiding guild recently wiped) in the guild lobby.
POK attendence is still a pretty good way to judge how populated a server is, but realize that more and more people are using the Guild Lobby now for higher end buffs. With the bank now in each rezz section, there just isn't as much of a need to go to POK, and so now most guilds will rezz and buff up in GL.
My guild tends to lean more toward being a CST/PST guild, but we certainly also have some EST players. I would also use the POK attendence check as the best way to see the population for each server at a given time.