woops i missed this, thanks wow that is kinda high i thought i was around 15% can you say that your assessment is accurate enough ? or you think i should get a second opinion to confirm ?
weights 4-5 times a week, with 2 HIIT and 2 moderate pace cardio thrown throughout each week. one rest day (both no cardio/weights) per week
Yea I'd say it's pretty accurate dude. At around 15% you should have a flat tummy with obliques "slightly" showing. Sorry if this wasn't the answer you were going for . Feel free to get other opinions though!
As for your training if I were you I'd lower the calories by 200 and cut back on the cardio. If you want to lose body fat your diet should be #1 priority followed by weight training then last cardio. Cardio is more optional than anything. You should buy some decent electronic scales and weigh yourself on an empty stomach once a week to track progress. You should be losing about 1-2 pounds a week on average. So cut back on your calories enough until you see this progress. Everyone's body is different that's why it's more of a trial and error thing.
P.S: I'm assuming you are taking in 1-1.5grams of protein per pound in your diet as it is.
Originally Posted by parkinsm2012
Hi
Can you please give me a estimate of current body fat
Target bf is 12% and then going start a very slow bulk once there. Dropped weight with a good diet , 4 20 mins weight sessions a week(5/3/1 programme)and a one squash game a week plus alot of walking.
Hey mate you should include your height as well. I'd say you are around 19-20% bf in these pics.
Yea I'd say it's pretty accurate dude. At around 15% you should have a flat tummy with obliques "slightly" showing. Sorry if this wasn't the answer you were going for . Feel free to get other opinions though!
As for your training if I were you I'd lower the calories by 200 and cut back on the cardio. If you want to lose body fat your diet should be #1 priority followed by weight training then last cardio. Cardio is more optional than anything. You should buy some decent electronic scales and weigh yourself on an empty stomach once a week to track progress. You should be losing about 1-2 pounds a week on average. So cut back on your calories enough until you see this progress. Everyone's body is different that's why it's more of a trial and error thing.
P.S: I'm assuming you are taking in 1-1.5grams of protein per pound in your diet as it is.
nah brah thanks i appreciate the hard truth. guess this just means i have to work harder, the problem for me has always been consistency (e.g. i start out explosively then after a few weeks i taper out after not seeing results)
hmm isn't 1800 too low ? cuz till recently i was cutting on 2270cals and i stalled recently so i just switched down to 2000, was afraid to do a drastic cut and so wanted to give this a chance and if it ain't enough by next week so be it i'd lower it further. you think this is a justified approach ? or just to hell with it and drop further ?
yeap already got meself dat dere electronic scale (both for myself AND for me food)
yeah right now i'm putting myself in the 1.4grams/lbs region for protein
as for cardio, do i cut back on the high intensity or the low intensity type ?
on a side note, is this what a "skinny-fat" person looks like ? can you tell if i'm endo, ecto, mesomorphic ?
Thanks for your answer mang. Have me measly Reps.
btw also, would you put me at the lower end (17%) or higher end (18%) ? not being neurotic lol just curious
Last edited by alejandroPH; 11-28-2012 at 09:48 PM.
Height: 6'3"
Weight: 84kg in the morning, ~87kg in the arvo (averaging 187-190lbs)
These pics were taken after a chest session and have down lighting.
In good lighting I can see an outline the upper four-pack but I'd estimate around 18-20%
Not sure if I should cut or bulk over christmas. Leaning toward a cut to lose the man boobs.
All points of view and estimations are welcome!
Can I get an estimation on this please?
I just measured with calipers using the 7-spot method and that came up saying 14 and a bit % which I don't feel at all. I feel at least four or five percent higher. Comments?
I just measured with calipers using the 7-spot method and that came up saying 14 and a bit % which I don't feel at all. I feel at least four or five percent higher. Comments?
Hey bro I had a look at your pics and you are definetly not that high in bf % as you think. My opinion is you are at about 16%. You don't have that much visible fat and you are quite tall. I can already see some definition in your top two abs just below your pec line... that's how I arrived at my conclusion.
nah brah thanks i appreciate the hard truth. guess this just means i have to work harder, the problem for me has always been consistency (e.g. i start out explosively then after a few weeks i taper out after not seeing results)
hmm isn't 1800 too low ? cuz till recently i was cutting on 2270cals and i stalled recently so i just switched down to 2000, was afraid to do a drastic cut and so wanted to give this a chance and if it ain't enough by next week so be it i'd lower it further. you think this is a justified approach ? or just to hell with it and drop further ?
yeap already got meself dat dere electronic scale (both for myself AND for me food)
yeah right now i'm putting myself in the 1.4grams/lbs region for protein
as for cardio, do i cut back on the high intensity or the low intensity type ?
on a side note, is this what a "skinny-fat" person looks like ? can you tell if i'm endo, ecto, mesomorphic ?
Thanks for your answer mang. Have me measly Reps.
btw also, would you put me at the lower end (17%) or higher end (18%) ? not being neurotic lol just curious
Hey bro that's a lot of questions but it's ok I like to help people out. Ok well first let me address your calorie intake. Due to your current weight you should be eating min 1300 cals and max 1800 cals during your cutting phase. Umm 1800 cals would be low to someone with higher body/muscle mass... such as myself cause I weigh 203 pounds. You need to tailor your eating regimen to yourself and not just follow what other people post about their own schedules. I have a really good article on this website that shows you how many calories you should be taking in... however unfortunately since my post count is too low they won't let me post the URL into this msg LOL... If you want the link I can just PM you it to your inbox.
Cardio like I said is optional... if you want to fast track your cutting then do some cardio but no more than 2-3 times a week as it might have a catabolic effect on your body. It's better to just do weights 4-5 times a week that way you can keep your muscle mass and also you lose a lot of calories even during a moderate lifting session.
As for your body type you are definetly not ectomorph you would be mainly a mix of the other two. It's important to notice that most people are not just one body type they are usually a mixture of all 3. However they do tend to lean more towards one or the other. As for your bf% I'd put you more around 17% as I had a second look at your pics and it seems you are wearing tight elastic underpants lol... which tends to "draw in" the fat so it makes it look as if it's bulging out on the sides a bit more.
I hope this answers most of your questions. Also remember it's always calories in vs calories out. You could be sitting around all day watching TV but if you're on a calorie deficit diet you should still be losing body fat... that's the beauty of it. These things take time so don't rush it either.
Hi all,
Please tell me my body fat .i am doing bodybuilding since 5 month and i am uploading my picture please tell me which supplement or diet is suitable for me . Thanks
currently i am taking
myofusion
Optimen
Quacker Oats
Thanks
From your pics you are about 20%+ You should include your weight and height also dude. For supplements keep it simple just buy some whey protein for after your work outs + cassein protein for slow release throughout the day. As for your diet go read up some articles on this website on fat loss it's quite a lot to cover!
hi guys new here! I would appreciate it if you could tell me my bf%.
8-9.
Food Porn leads to less Bodyfat, study shows:
http://forum.bodybuilding.com/showthread.php?t=143649653&p=858355973
Be consistent with cardio, act like me, I skip it EVERYDAY!
Can one weekend of bad eating really ruin a week of dieting? Well, can one quick trip to Vegas ruin 2 months of saving? Same thing basically.
-Brad Pilon
Hey guys, I am 5ft 11 and 175lbs, chest 41 inches, biceps 15.5 inches waist 32 inches, quads 20inches, calves 15 inches
front:
back:
side:
front tensed:
13% at max, but I reckon bf% seems higher due to bad quality pics.
Food Porn leads to less Bodyfat, study shows:
http://forum.bodybuilding.com/showthread.php?t=143649653&p=858355973
Be consistent with cardio, act like me, I skip it EVERYDAY!
Can one weekend of bad eating really ruin a week of dieting? Well, can one quick trip to Vegas ruin 2 months of saving? Same thing basically.
-Brad Pilon
as I had a second look at your pics and it seems you are wearing tight elastic underpants lol... which tends to "draw in" the fat so it makes it look as if it's bulging out on the sides a bit more.
LOL yeah they do have a tendency for making me love handles spill a little bit over
yes please just PM me the link or you can just type here the key words n i'll google it
and yeah you are right about taking my time. that's always been my biggest problem, CONSISTENCY, after not seeing results for a few weeks i get discouraged, lazy, n taper off feelsbadman.jpg
**Wipe sitting down crew** **Puts 3" red condoms in random dude's hampers crew**
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I rep back
my "transformation" thread: http://forum.bodybuilding.com/showthread.php?t=153055511
Hi, like to have a BF estimate. Been cutting since Aug 12 from 190 lbs on about 1800 cals (45% carbs, 30% protein, 25% FAT). Is the FAT intake too high? have a tough time to bring it down.
Should i continue cutting or start bulking? My aim is to get <10% BF
Hi guys, looking for an estimate. 24 years old, 5'10.5", 149 lbs. Possibly relevant info: I'm into distance running and cycling.
I joined a gym yesterday and they measured my BF with one of those machines where you grip the handles. It had me at 8% but I'm skeptical.
I tried to take some measurements on myself but I have absolutely no idea what I'm doing so they might be totally wrong:
chest 36.5"
waist 31"
thighs 22.5"
calfs 15.5"
Pics attached. Sorry about the weird dots, my phone is like 10 years old and I dropped it in a mud puddle once so there are little bits of debris inside the lens.
Hi to everyone! can you help me to estimate my BF%? Thanks! On according to antropemetric count in my opinion my BF is near 9-10%. I'm afraid it is wrong so want your expert opionion. I hope in a good news!! Here are measurement:
Age:22
Weight:77 kg Wrist: 17cm Waist:79 cm Hips:85cm
Arms: 35cm Chest: 104cm Forearms:29cm thighs: 55cm Calf:37cm ( in relaxing)
Hi to everyone! can you help me to estimate my BF%? Thanks! On according to antropemetric count in my opinion my BF is near 9-10%. I'm afraid it is wrong so want your expert opionion. I hope in a good news!! Here are measurement:
Age:22
Weight:77 kg Wrist: 17cm Waist:79 cm Hips:85cm
Arms: 35cm Chest: 104cm Forearms:29cm thighs: 55cm Calf:37cm ( in relaxing)
10% worst case. ahahahah in petto misuro piu di te!!! cmq abbiamo misure molto simili, xo all occhio tu sei meglio
Food Porn leads to less Bodyfat, study shows:
http://forum.bodybuilding.com/showthread.php?t=143649653&p=858355973
Be consistent with cardio, act like me, I skip it EVERYDAY!
Can one weekend of bad eating really ruin a week of dieting? Well, can one quick trip to Vegas ruin 2 months of saving? Same thing basically.
-Brad Pilon
AHahaha! Questo è da vedere Complimenti per il petto, ci lavorerò anch'io! Poi mi dai un giudizio quando ci facciamo un workout insieme questa settimana!
Hi, like to have a BF estimate. Been cutting since Aug 12 from 190 lbs on about 1800 cals (45% carbs, 30% protein, 25% FAT). Is the FAT intake too high? have a tough time to bring it down.
Should i continue cutting or start bulking? My aim is to get <10% BF
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woops i missed this, thanks wow that is kinda high i thought i was around 15%can you say that your assessment is accurate enough ? or you think i should get a second opinion to confirm ?
but it's ok I like to help people out. Ok well first let me address your calorie intake. Due to your current weight you should be eating min 1300 cals and max 1800 cals during your cutting phase. Umm 1800 cals would be low to someone with higher body/muscle mass... such as myself cause I weigh 203 pounds. You need to tailor your eating regimen to yourself and not just follow what other people post about their own schedules. I have a really good article on this website that shows you how many calories you should be taking in... however unfortunately since my post count is too low they won't let me post the URL into this msg LOL... If you want the link I can just PM you it to your inbox.
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