Bodyfat?

dian3 · 06-19-2009, 03:38 AM

Hi I was just wondering what my bodyfat was and what I should do
I'm 5"3 145lb

Help is appreciated

SwiftyX · 06-19-2009, 06:22 AM

Id guess you are well well into the 20s there. No one can make your goals for you, but my suggestion would be get yourself a solid routine and get your food right. What are you doing diet wise right now?

bujj · 06-19-2009, 06:44 AM

i'd put you at about 25%. you have a small chest and a big stomach. you really need to hit the weights big time. you have little muscle!

hodag1 · 06-19-2009, 07:13 AM

Yeah, I would go with a ballpark of 25%. If you have a friend who can hold a tape measure for you, measure your waist at the navel and your neck. Then Google for the US Navy formula and it will estimate the fat % pretty accurately. There is an on-line calculator at scientificpsychic.com under the fitness tab (link is the "diet calculator").

I use a combination of scale that has a built-in bioimpedance device and a weekly tape measuring. The numbers are pretty close.

dian3 · 06-19-2009, 02:20 PM

Thanks, your reply's are appreciated

I use the weights 3x a week but i'm real weak (25-30lb dumbell, 60lb barbell)

Monday:Legs/calfs
Squats 4x4
Speed Squats 10x1
Barbell lunges 5x1
Barbell Seated Calf Raise 5x2
Rocking Standing Calf Raise 10x5

Wednesday:Biceps/triceps/chest
Hammer Curl 5x2
Barbell Curl 3x1
Barbell Bench press 6x3
close grip bench press (tri's) 7x5

Friday:Abs/traps/back(that are invisible)
Situps
barbell shrugs
pullups 1-2x2
deadlift 5x5

I know this ^ isn't good and help is appreciated

Should I bulk or cut?

Food:

Breakfast:
1 whole egg and 2 egg whites

Snack:
Apple/Muffin

Lunch:
Egg white sandwich

Snack(s):
<500cal

Dinner:
depends on what we are having
(usually 500 cals or less)

In order to lose fat I gotta eat about 1200 cals and to gain weight about 2100?

Thanks

dian3 · 06-19-2009, 04:36 PM

Should I do cardio and Weights?
Whats carb cycling?

Nick1971 · 06-22-2009, 10:10 AM

Don't worry about how much you lift right now. Worry about the consistency of your workouts, and progression over time (increasing number of reps, and amount of weight you increase by).

You can do cardio after your workouts, or on days between them. But that's not as important as keeping your diet in check. You need to lose weight, so eat less.

Carb cycling is something you can google if you need a lot of details, but you can have light and heavy days and use that towards helping you break through plateaus for weight loss.

909rocks · 06-22-2009, 11:36 AM

I say you cut so that your gut can go down, also continue lifting weights.

dian3 · 06-25-2009, 03:26 AM

Thanks for your replies

How long should I cut for or to what bodyfat %?

Thanks

b0jangles · 06-25-2009, 04:32 AM

Quote:

Originally Posted by dian3

Thanks for your replies

How long should I cut for or to what bodyfat %?

Thanks

You should cut first man. Im not gonna butter it up but you have a major gut. Hopefully you don't take offense but I say get on a good fat loss plan. Find out where someone with your height and weight ratio should be with according to a BMI chart. When your good according to that, start bulking up.

dian3 · 06-25-2009, 10:22 PM

No Offense Taken, After all I did ask for help

So my BMR is 2200~ calories a day so I eat about 1600-1700 calories to lose weight right?

Thanks for your help and honest replies

MrSmallz · 06-25-2009, 10:37 PM

Quote:

Originally Posted by bujj

i'd put you at about 25%. you have a small chest and a big stomach. you really need to hit the weights big time. you have little muscle!

Man I'm about 26% bf and it sucks because I have small chest muscles..

Every other muscle group in my body is very well developed except for my chest and it's embarasing because I look like I can bench 300lbs because of fat on my chest, but push weight that someone 130lbs would lift

tdcassick1 · 06-25-2009, 10:57 PM

Hmm...I would estimate you around 25+%, but don't worry about it. I was 21% in January and I started hitting the weights and cardio harder. Now I have lost over 30 pounds and down to 15%. As long as you stay motivated, eat right, and eat less you can do it. I would definitely cut.

grunmn · 06-26-2009, 05:41 AM

Quote:

Originally Posted by Nick1971

Don't worry about how much you lift right now. Worry about the consistency of your workouts, and progression over time (increasing number of reps, and amount of weight you increase by).

You can do cardio after your workouts, or on days between them. But that's not as important as keeping your diet in check. You need to lose weight, so eat less.

Carb cycling is something you can google if you need a lot of details, but you can have light and heavy days and use that towards helping you break through plateaus for weight loss.

I totally agree x 2... never worry about how much you can lift that's why you are in the gym. When all is said and done at least you're going man. Its a lot better than a lot of people. Just don't lose motivation. Its only 45-75 min of your day bro. Diet is key too. That's a lifestyle change though which is most difficult especially if you have friends like mine.

Hey just go on here and thread search some diets. there are always people on here asking for nutrional approvement so hundreds of diets to look through that are all going to be pretty much the exact same. They have a teen body building section which may help for motivation for the future.

If you're new to the gym just continue doing what you are doing until it feels comfortable and you will gain strength. Look around what other people are doing ask questions. If they are normal they shouldnt be *******s about giving advice. ****, thats how I learned a lot about lifting properly but you do get dicks every once in a while. It's like wtf dude you started somewhere too dont be a dick.

and what you should do is just keep looking around on here. see what others have done what exercises they have done. You should though is a get a good diet, lift 4-5 times a week, lift hard and heavy and then do down sets, ie: you do bench press and get 3rd set at 150ilbs then do a set of 120 and then a set of 100. It'll isolate and help tone your muscles. Do thirty minutes of cardio like every 3 days. Incline walking is pretty good.

dian3 · 06-27-2009, 01:18 AM

Quote:

Originally Posted by grunmn

I totally agree x 2... never worry about how much you can lift that's why you are in the gym. When all is said and done at least you're going man. Its a lot better than a lot of people. Just don't lose motivation. Its only 45-75 min of your day bro. Diet is key too. That's a lifestyle change though which is most difficult especially if you have friends like mine.

Hey just go on here and thread search some diets. there are always people on here asking for nutrional approvement so hundreds of diets to look through that are all going to be pretty much the exact same. They have a teen body building section which may help for motivation for the future.

If you're new to the gym just continue doing what you are doing until it feels comfortable and you will gain strength. Look around what other people are doing ask questions. If they are normal they shouldnt be *******s about giving advice. ****, thats how I learned a lot about lifting properly but you do get dicks every once in a while. It's like wtf dude you started somewhere too dont be a dick.

and what you should do is just keep looking around on here. see what others have done what exercises they have done. You should though is a get a good diet, lift 4-5 times a week, lift hard and heavy and then do down sets, ie: you do bench press and get 3rd set at 150ilbs then do a set of 120 and then a set of 100. It'll isolate and help tone your muscles. Do thirty minutes of cardio like every 3 days. Incline walking is pretty good.

Thanks

At the moment I lift 3 times a week but ill increase it
Thanks for your information

By the way whats incline walking :/

Thanks