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We're trying to politely put it, but you are at more than 14%. I would say more like around 17-18.

Heading in the right direction mate, however i think you may have underestimated the amount of body fat you have.

Good progress, keep going at it hard! 12 weeks will be where you'll notice the...

All about the footwork.

You get that right, and you'll school most big post defenders

Basically you just want the shoe to have as rigid base as possible, nice hard sturdy sole , which means there will less/no chance of ankle pronation

Is there a reason for why all your rest days are in a row rather than spread throughout the week?

Sorry, somehow didnt realise was a female in question, i do apologise.

Doesn't matter about your age too much, just keep going at it, working towards it.

Hope to god that you grow another few inches lol, and get cracking on this leg work.

what weights you using...

Well depending on age and how mnay times a week. Maybe not quite as high as 1000 but that was just an estimate.
What would you say then?

You say you're only taking in arount 1300-1600 calories a day, and you think your putting on fat?!

You're TDEE will be a lot higher than that even excluding exercise. you're probably on round...

Properly now for about a year

cheers mate, i shall do so.

I've attached a few pics, any estimates for body fat?

Thanks all!

at 5'9 , 198lbs , you gotta lot of weight to shift before youll be near dunking. i didnt start dunking until aged 16, and i was 6'0 maybe 6'1 weighing about 145/150lbs . Keep training legs hard doing...

Cheers! yeah i was leaning more towards the cut side , but don't want to lose any or as little as possbile mass during this cut phase.

Also how many lbs do you think rouglhly i'll need to lose to...

Thanks, i shall go through from there, but dont think i'm 'skinny-fat'

i have relatively quite alot of muscle mass, arms quite defined, large-ish chest, and defined shoulders and big traps.

Hi everyone,

new to the site but have been reading through parts for a while and researching else where.

I'm 6'4 , weigh around 182lbs, and been studying the BF% threads making comparisons to...