body fat % estimate please (progress pictures)

[KaiserWRX]

Hi everyone... I'm 6'4", 30 years old.

Can you please comment on my progress and give me a body fat estimate?

First 2 photos are from March 2011, third is from July 2011, and last 3 are from today (WITH REALLY GOOD LIGHTING LOL... also in picture #4 I'm not flexing).

My weight went from 218 lbs in March to currently 192 lbs. I'm trying to get to 185 lbs and then start bulking... I still have a fat strong-hold on my mid-section but it's slowly shedding away and hasn't plateaued at all.

Lot's of cardio (9x week at 30 minutes each with 150-170 heart rate), weights 3x week, absolutely no starch, and lots of protein did the trick.

Oh and for the first time in my life (probably since I was like 12 years old) I'm wearing 32 waist jeans. I'm so happy, huge accomplishment... at my worst I was pushing a size 42 a few years ago, but typically hovered around 36-38.

Thanks for your comments and body fat estimates!

[Jnoah18]

9-10% ish. Maybe a little lower. Looking great bro, keep up the good work!

[LengthyLifter]

10 seems right. Bulk now my friend. You're lean enough. More mass will do more for you than a lower BF at this point. And good job!

[NeedANick]

Amazing job!

Like said above, around 10%. I, too, would recommend starting a bulk.

[msm00b]

11% is what i'd guess based on your stomach, excellent work!

[SteveFromNY]

wow..good progress! 11% is my guess too. What year WRX do you have?

[KaiserWRX]

wow..good progress! 11% is my guess too. What year WRX do you have?

I used to have an 05 WRX, then I had an 06 Evo, then an 05 M3, and now an 07 X5 lol... can't change my username but that's fine, I loved my WRX.

Thanks everyone for your kind words!! I think I'll start trying to bulk up a little next week.

[FatalTragedy12]

I used to have an 05 WRX, then I had an 06 Evo, then an 05 M3, and now an 07 X5 lol... can't change my username but that's fine, I loved my WRX.

Thanks everyone for your kind words!! I think I'll start trying to bulk up a little next week.

Quite awesome. You didn't look too fat to begin with though. I was expecting something bad when I clicked the first picture. Routine/diet?

[KaiserWRX]

Quite awesome. You didn't look too fat to begin with though. I was expecting something bad when I clicked the first picture. Routine/diet?

No I've never looked "obese" because I'm so tall and at my worst I was at like 240 maybe (23% bf), but when you have a pear shape it can look really bad.

Routine:

monday - cardio 30' HR 140-170 in the AM, weights in the PM
tuesday - cardio 30' HR 140-170 in the AM, then again 30' HR 140-170 in the PM
wednesday - cardio 30' HR 140-170 in the AM, weights in the PM
thursday - cardio 30' HR 140-170 in the AM, then again 30' HR 140-170 in the PM
friday - cardio 30' HR 140-170 in the AM, weights in the PM
saturday - cardio 30' HR 140-170 in the AM, then again 30' HR 140-170 in the PM
sunday - OFF

Diet: (notice I COMPLETELY removed starch from my diet, except for sunday's cheat meal)

morning - 7 egg whites, 1 yolk, small bowl of berries (after cardio)
mid morning snack - muscle milk drink
afternoon - charbroiled fish with salad
pre workout - half a protein bar, some mixed nuts
post workout - protein powder, medium bowl of fruit mostly a banana with berries
dinner - steak or chicken with salad and avocado
late night snack - chicken or fish with a tomato, or maybe a protein bar, some berries
wake up in the middle of the night snack - half a protein bar, some berries
***one mega cheat meal on sundays usually***

Supplements:

Lean Results, CLA, protein powder, protein bars, Multivitamin, ZMA, Glucosamine, L-Carnitine

[SteveFromNY]

I used to have an 05 WRX, then I had an 06 Evo, then an 05 M3, and now an 07 X5 lol... can't change my username but that's fine, I loved my WRX.

Thanks everyone for your kind words!! I think I'll start trying to bulk up a little next week.

damn you went through a lot of cars! i bought my 05 new and have kept it since. changed a few things and she's putting down 280 to the wheels now...tons of fun for a little 4 banger! i considered getting an E93 M3, but since I started thinking about kids, I started shopping for a B8 S4. Then I lurked on the forums for a few months and read about all the problems they have, and now I'm thinking I might as well get an SUV. I test drove the X5M and was in love...it did NOT feel as heavy as it was. I worked out the numbers and alas $95k+ is a bit much to justify.

[DLEHMA]

I'm gonna go with 11 too. Looking leannn.

[msm00b]

I used to have an 05 WRX, then I had an 06 Evo, then an 05 M3, and now an 07 X5 lol... can't change my username but that's fine, I loved my WRX.

Thanks everyone for your kind words!! I think I'll start trying to bulk up a little next week.

GTI > WRX

True story.