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  1. #1
    Registered User Nikos30's Avatar
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    Want to be 200+ 8-10% Bodyfat at 6'0"

    I posted on this forum back in Summer 2007 -- I was a bloated/skinny fat 190Lbs , maybe 18-20% bodyfat. I did a Cut/Starvation diet for 2 months, then bulked for 4 months and settled into about 195-200 at 15-17% bodyfat. I have been basically at maintenance for about 6 years. Lifting about once or twice a week. An average of 1.5 days a week for 6 years with some small periods (month or so) of intensity.

    I am 31 years old now and want to get back into things. I have a bad lower back (bulging discs) and can't really go heavy on squats or deadlifts but will try high reps at low weight.

    Anyhow I posted several pics below. I believe I am about 17% bodyfat but have no clue if that is accurate? I weigh about 200Lbs. Sometimes I get up to 207Lbs and as low as 195Lbs depending on my diet and exercise frequency, but I think most of it is just water retention/fluctuation with an erratic diet and exercise frequency.

    Most of these 6 years I have had a SEMI-Dirty Diet. Some periods of decent/clean food but mostly poor to moderately clean diet.

    I have already started cleaning up my diet, I was 207 last week and am now 200Lbs, (probably all water loss, some fat, some muscle) coupled with more frequent lifting in the last two weeks.

    I think my general size is about 200Lbs -- I might have been as low as 15%BF in the past -- but I generally have hovered around this weight.

    Can someone tell me if I should BULK or CUT first? I generally am disgusted with my gut and fatty hips as you can see in the pics. So maybe cutting would be more satisfying to do first?

    Can I reach my goal of 200Lbs and 10% or less bodyfat in ONE YEAR? Do I need to BULK to 215 then shred down to 200 or should I shred down to 190 now then Bulk to 200-205? Will my GUT be too huge at 215 and bulking?

    Any help/critique on my body and in terms of to cut or bulk first would be greatly appreciated.

    -Nikos
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  2. #2
    Registered User Nikos30's Avatar
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    some more photos

    here are some more photos where I show my fat in the hips, stomach etc.... I am basically a top heavy guy. Definition and some size in arms, traps, back -- but small legs I think?
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    Last edited by Nikos30; 02-03-2014 at 05:11 PM. Reason: spelling
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  3. #3
    Registered User Nikos30's Avatar
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    last photos

    more photos.

    6'0" 200 Lbs 17% bodyfat? help me here, more or less? = 166Lbs LBM

    GOAL: 6'0" 200Lbs 8-10% bodyfat = 184LBs LBM
    WANT TO LOSE THE GUT/FAT STOMACH, SEE ABS while improving muscle mass and definition

    Wow, do I really need to gain 18lbs of muscle to see my abs while maintaining this weight? I worry if I bulk my stomach will be HUGE -- my body composition is weird in that it holds a ton of a fat in the stomach, hips and ass, but yet still have vascularity in arms and back. Is this common?

    One important thing to note is that I am generally weak lifting wise due to not sticking to a consistent regiment to get stronger. I can only bench 225 Lbs maybe 8 times at most, and my incline is barely 6 -8 reps at 185Lbs. Also I RARELY do squats I can probably not even do 10 Reps at 245Lbs right now. Granted I have not done them often or for more than 2-3 months without stopping for several months or years before redoing. Basically a lack of consistent partner killed my motivation to lift heavy.

    If my numbers are somewhat accurate bodyfat wise and goal wise, will it take me about 2 years to reach this goal of being big and ripped at 200-205? Or might I have decent potential if I lift heavy and get stronger with a more consistent regiment?
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    Last edited by Nikos30; 02-03-2014 at 05:31 PM.
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  4. #4
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    Dude, you actually have a decent amount of mass.. and your pretty lean too, js, not a bad physique at all. I'd say go cut for a bit, next 8-12 weeks, see how you look, feel and make a judgement from there to keep cutting or go on a bulk. Nevertheless I am in to see progress pics, you've got good potential man.
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    I am currently 201 at 8% bodyfat and 6'2. Keep working brah!
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  6. #6
    Registered User Nikos30's Avatar
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    sorry for the long posts got too wordy and too much info but basically i wanted to know if 17% is a good estimate of my bf, and also if i can reach the goal of 10 percent bf at 200 or less in a year?
    Trying to Get Ripped at 200-210Lbs
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  7. #7
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    give it your all and see, that's all you can do, i am sure even if you come up short, you'll be surprised with all the progress u made.
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  8. #8
    Registered User theoourgios's Avatar
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    Originally Posted by Nikos30 View Post
    sorry for the long posts got too wordy and too much info but basically i wanted to know if 17% is a good estimate of my bf, and also if i can reach the goal of 10 percent bf at 200 or less in a year?
    you are 15-16bf,i think is very difficult to reach your goal in a yer or less..2 years is more realistic
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  9. #9
    Registered User Nikos30's Avatar
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    Originally Posted by theoourgios View Post
    you are 15-16bf,i think is very difficult to reach your goal in a yer or less..2 years is more realistic
    Hey thanks for the honesty. Yeah, 6% BF is too low for me in one year. But I think 10% is more realistic, which would make me have to gain close to 10Lbs, assuming 15% BF right now. Judging by pics online 17% BF seems a little too high, because I do have vascularity in my arms and back. I just have a soft stomach relative to everything else.

    Hopefully by years end I can be about 10% bodyfat and close to 195-200.
    Trying to Get Ripped at 200-210Lbs
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  10. #10
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    I think you should cut down to 185lbs and then bulk back up to 210+, cut from that point and see how close you are.
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  11. #11
    Unregistered User nowheym8's Avatar
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    No one outside of a bb.com community would describe you as "fat".
    I'd keep bulking.
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  12. #12
    Registered User Nikos30's Avatar
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    I have decided to do a CLEAN BULK. The reason is I am only barely past the beginner stage in terms of strength.
    Bench = 225 for like 6-8 reps
    Squat = Barely 6-8 reps of 245
    And I NEVER deadlift. Until now.

    Is it possible I could reach my genetic potential faster by doing this lifts more consistently? I feel like I should be a lot stronger for my size. Many others who are similarly built to me or smaller can do MUCH more weight than I (most of that is probably because they actually DID the work and trained with a purpose to get stronger).

    Also my diet has never been better than a C for more than a few months. I can get my diet to about a B+ / A- by eating much cleaner than in the past.

    I feel like SLOW, CLEAN Bulking might come easier this year for me if I lift for strength and/or high reps in the MAIN LIFTS. Also the diet should make a difference.

    Hopefully I can gain 5 Lbs of muscle in a years time as long as I stay healthy and consistent with these goals.
    Trying to Get Ripped at 200-210Lbs
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