Body fat estimation.

[Sopezac]

Hi

I have just finished a 12 week cut and have gone down from 204lbs to 188lbs. My goal was to reach 8% body fat but I know that I am not there yet. I have been using a variety of those body fat estimation calculators and my body fat varies between about 10-9%. I don't know how accurate those things are but I'm guessing they aren't that accurate.

My waist is 31.5 inches, top abs are visible but my bottom ones aren't and I still have that extra fat on my lower back that obscures muscle definition. anyway, I would like to find out from you what body fat percentage do you think I am and how long would it take to get to that ripped look of around 8-6%. I appreciate all your help and advice. (I'm a endo-mesomorph so I've never really been into single digits of body fat)

Thanks

[superdat1]

looks like 11-12% to me

[Dewey99]

I would guess 10-11%. Assuming that you already lift and do cardio, maybe you can try jumping rope. 15 minutes a day and I bet you will see big results in just a few weeks.

[msm00b]

12%

[underpsi]

I'd say 12% as well

[Sopezac]

I would guess 10-11%. Assuming that you already lift and do cardio, maybe you can try jumping rope. 15 minutes a day and I bet you will see big results in just a few weeks.

Thanks. I lift three times a week and do HIIT cardio twice a week for about 20 mins.

[Sopezac]

Thanks for all the estimations

[bakyhama]

12% like the others said.

To answer your question about time frames, I would say that you'd need to cut for another 2 - 4 months to get down to the ripped level. Obviously, the leaner you get, the slower it is, but those are the breaks.

If you check out the Contest Prep journals, you'll see that most people (who know what they're doing) start their cut at around 12 - 13% BF and then cut down to 6% or so over the course of 16 weeks. So don't be too discouraged if that sounds like a long time...it really isn't. You look great, have a solid muscle base, and are almost there. This last stretch is what separates the "oh he looks pretty good" guys from the "ZOMG HE'S JACKED" guys.

Keep at it!

[SteveFromNY]

good job...breaking into the single digits is the hardest part, but keep at it!

[Sopezac]

12% like the others said.

To answer your question about time frames, I would say that you'd need to cut for another 2 - 4 months to get down to the ripped level. Obviously, the leaner you get, the slower it is, but those are the breaks.

If you check out the Contest Prep journals, you'll see that most people (who know what they're doing) start their cut at around 12 - 13% BF and then cut down to 6% or so over the course of 16 weeks. So don't be too discouraged if that sounds like a long time...it really isn't. You look great, have a solid muscle base, and are almost there. This last stretch is what separates the "oh he looks pretty good" guys from the "ZOMG HE'S JACKED" guys.

Keep at it!

Thanks man, I appreciate it! Haha ya another 16 weeks does sound like a lot (especially since I've been going for 12 weeks already). But hey, if I wanna get to the "ZOMG HE'S JACKED" stage then that is what needs to be done. Ya I am getting to that last stage of cutting which is the part that gets really hard and fat loss is minimal. The past few weeks I've been hovering between 189-187lbs and lost a bit of motivation. But I'm getting back on track now. Has there been anything special that you have done to break into single digits? Or is it just a matter of keep on going and doing the same process?

[Sopezac]

good job...breaking into the single digits is the hardest part, but keep at it!

Thanks man! I'll keep at it. Your progress so far has been solid bro!

[Sopezac]

Could anyone possibly guess what percentage I was in this photo? (I was flexing in this picture even!)

[bakyhama]

Thanks man, I appreciate it! Haha ya another 16 weeks does sound like a lot (especially since I've been going for 12 weeks already). But hey, if I wanna get to the "ZOMG HE'S JACKED" stage then that is what needs to be done. Ya I am getting to that last stage of cutting which is the part that gets really hard and fat loss is minimal. The past few weeks I've been hovering between 189-187lbs and lost a bit of motivation. But I'm getting back on track now. Has there been anything special that you have done to break into single digits? Or is it just a matter of keep on going and doing the same process?

Hey man, I know how that feels to lose motivation. You gotta remember that at 12% BF, you're still far leaner than the average person. And, paired with a good muscle base, you'll likely be getting a lot more attention/compliments from people around you (especially at 6'1") which understandably leads to some loss of motivation. I can tell you for sure that I've been there.

Even when I was around 12% at 165 lbs a long time ago, I was still larger and leaner than most of the people around me (Asians, we are short and thin for the most part), and I would get positive remarks about how I looked. But that's where the true motivation comes: when no one is calling you fat, no one is picking on you, and you just want to get better because you know you can.

There's no secret or trick to it: just keep moving more and eating less and you'll get there.

Ok, one trick: have a time sink that takes your mind off the hunger. Gaming does wonders.

[Sopezac]

Hey man, I know how that feels to lose motivation. You gotta remember that at 12% BF, you're still far leaner than the average person. And, paired with a good muscle base, you'll likely be getting a lot more attention/compliments from people around you (especially at 6'1") which understandably leads to some loss of motivation. I can tell you for sure that I've been there.

Even when I was around 12% at 165 lbs a long time ago, I was still larger and leaner than most of the people around me (Asians, we are short and thin for the most part), and I would get positive remarks about how I looked. But that's where the true motivation comes: when no one is calling you fat, no one is picking on you, and you just want to get better because you know you can.

There's no secret or trick to it: just keep moving more and eating less and you'll get there.

Ok, one trick: have a time sink that takes your mind off the hunger. Gaming does wonders.

Haha, well at 12% body fat, 6'1, and with a firm muscle base you look like every other black guy out there! (I've seen the black guy memes, they're quite hilarious).

One thing I've learnt about bodybuilding is that one shouldn't just do it for the compliments and for the girls. If I did it for that then I would be fine. I'm an endo-mesomorph so getting down to those single digits is a great challenge for me and that's why I do it. I do it to overcome challenges, to better myself and to strengthen my mind and will power. For me the appearance of my body represents how strong my mind is. So I guess I shall remember that top motivate me into getting into those single digits. Thanks for all your help though! Any estimation as to what body fat percentage I was in the before picture?

[Shepherd1125]

are u flexing ur abs?

[Sopezac]

are u flexing ur abs?

Yes

[TinyMuscolo]

11% as for the actual condition, 15 at least back then.

[Sopezac]

Seems like it is taking forever to get into single digits. That last bit of fat seems impossible to lose. I'm starting to lose motivation so my diet isn't as clean. I think I have to be more strict on my diet and go back to low carbs.

Anyway, here are some updated pictures. Anyone see any progress?

[msm00b]

Still looks about 11-12%

[aman88]

youre like 12. shouldnt have much to go until you can see a better 6 pack.

[Sopezac]

Still looks about 11-12%

Seems like I've hit a plateau. Next week I'm going to change up my routine and start doing some carb cycling.