Estimate my bf% ?

[HowSwole]

I'm 6'2 , 222 pounds (on a good day, in the morning right when I wake up). What do you think my bf% is and how long do you think it would take to see good muscle definition? I train 4 days a week.

Also i would like to know if my diet is decent. I eat 70g of fat, 188g carbs, 220g protein a day. 2260 calories a day. 28% fat, 33% carbs, 39% protein. Started eating like this 2 weeks ago.

[freshky]

Possibly around 18-20%... Your second question really depends on how hard you work for it. If you start and stick with a solid diet and train like you've never trained before then you will start seeing good muscle development quickly.

[HowSwole]

Possibly around 18-20%... Your second question really depends on how hard you work for it. If you start and stick with a solid diet and train like you've never trained before then you will start seeing good muscle development quickly.

Thank you, I appreciate the quick response.

[HowSwole]

Anyone else have an opinion?

[R34L1TY]

Anyone else have an opinion?

24%.

Do a bit of cardio, primarily just fix your diet and lift hard.