What is My Body Fat Percentage? - Post Your Estimate Request Pictures Here - Vol III

[QUOTE=ezio6;1589451691]Good day @ hardboysare. Around 4 weeks ago you said That my bf was around 15% now have I made more progress? My weight have reduced by 5 pound since then now at 132 lb and height 5.8f . Picture is in my display profile. My calorie intake is at 1500 and 120g protein each day. My goal is to get to 10-12% and primary looking to show my abs sixpack and bulk from there, is it possible with my current mass? thanks in advance edit : my current profile picture[/QUOTE]

Drop of 5lbs I would that compared with your pic has you near 13ish%.

IMO no I am afraid not to have full abs you are looking at getting less then 10% bf for that (and that will look small). You could get a visual core outline and maybe some small ab definition upper two but not a full 6 pack.

You will need to undertake a period of bulking aiming to get bigger this includes your abs area by doing weighted ab exercises plus heavy compound exercises.

What's my body fat? Got before and after pictures in my gallery. Thanks!

[QUOTE=joker2424;1589468821]What's my body fat? Got before and after pictures in my gallery. Thanks![/QUOTE]

Before:- 18-19% around about

After:- 14-15%

I started at 217lb 5'10 and have since got down to 189lb. As that is almost 30lbs down what would you estimate my current bf% to be? I would like to roughly know where I stand (Obviously I know there is a lot more work to go!)

Height 177cm
Weight 69kg
Age 27

Pictures are in my body space as I don't have 50 posts yet.

I've been training with Freeletics app and I lost 5kg of weight.
Should I build muscle or lose weight? I feel I'm starting to get stuck in losing my belly, even though I keep losing weight.

Thanks a lot in advance!

[QUOTE=Knyghtes;1589474411]I started at 217lb 5'10 and have since got down to 189lb. As that is almost 30lbs down what would you estimate my current bf% to be? I would like to roughly know where I stand (Obviously I know there is a lot more work to go!)[/QUOTE]

23-24%

[QUOTE=hcarreras;1589482341]Height 177cm
Weight 69kg
Age 27

Pictures are in my body space as I don't have 50 posts yet.

I've been training with Freeletics app and I lost 5kg of weight.
Should I build muscle or lose weight? I feel I'm starting to get stuck in losing my belly, even though I keep losing weight.

Thanks a lot in advance![/QUOTE]

Around 13%.

I would recommend building muscle through a small surplus of calories of around 200/300.

Apologies about the lack of photos, only have one. Started cutting body fat a few months ago lost 24lbs so far. I think im around 15% but I would like a second opinion, i used calipers and they read 12% but I don't have much experience with them so I take that with a grain of salt.

25 years old
5 4'
146lbs
Pic on bodyspace, the newest one.

Edit : It is my profile pic so no need to go to bodyspace.

[QUOTE=jdrenn;1589546351]Apologies about the lack of photos, only have one. Started cutting body fat a few months ago lost 24lbs so far. I think im around 15% but I would like a second opinion, i used calipers and they read 12% but I don't have much experience with them so I take that with a grain of salt.

25 years old
5 4'
146lbs
Pic on bodyspace, the newest one.

Edit : It is my profile pic so no need to go to bodyspace.[/QUOTE]

I have you in between so around 13-14% leaning more towards 13% due to the pelvic bone divide.

[QUOTE=hardyboysare;1589559461]I have you in between so around 13-14% leaning more towards 13% due to the pelvic bone divide.[/QUOTE]

Thanks! At what point do you think I will be able to see decent ab definition given I am working them consistently? Where I'm at now there are slight gaps between the upper 2 rows that are only clearly visible in good lighting but the bottom abs are not visible at all.

It seems I store more fat around the bottom of my stomach that I've been having a hard time getting rid of the past few weeks even though I've dropped almost 5 pounds in that time.
If I dropped 6 more pounds "if I am 13% or about" it would put me at around 9-10% not counting any lean mass losses, do you figure that would do away of most of that pooch area?

[QUOTE=jdrenn;1589560701]Thanks! At what point do you think I will be able to see decent ab definition given I am working them consistently? Where I'm at now there are slight gaps between the upper 2 rows that are only clearly visible in good lighting but the bottom abs are not visible at all.

It seems I store more fat around the bottom of my stomach that I've been having a hard time getting rid of the past few weeks even though I've dropped almost 5 pounds in that time.
If I dropped 6 more pounds "if I am 13% or about" it would put me at around 9-10% not counting any lean mass losses, do you figure that would do away of most of that pooch area?[/QUOTE]

I am afraid the maths is not that simply when you combined fat vs weight loss. 6lbs more is very unlikely to get you to 9-10% bf simply because most people forget you will lose water weight, more glycogen and more substance in your system when you lower calories (not including some other fluids and nutrition which technically have weight). So if you dropped around 6lbs of pure fat then yes you would probably near 10% but you wont as other factors will also drop.

Therefore for you to be around 10% I would say closer to 10lbs lose will be required when everything is added up maybe even more depending on water loss. Now will you have a full six pack from that only time could say I doubt a full popping one as you are hoping I imagine but possible an outline of one.

You need the muscle first to reveal and although you have a decent base it is unlikely to enough to give you full abs until you are less then 10%.

[QUOTE=hardyboysare;1589578741]I am afraid the maths is not that simply when you combined fat vs weight loss. 6lbs more is very unlikely to get you to 9-10% bf simply because most people forget you will lose water weight, more glycogen and more substance in your system when you lower calories (not including some other fluids and nutrition which technically have weight). So if you dropped around 6lbs of pure fat then yes you would probably near 10% but you wont as other factors will also drop.

Therefore for you to be around 10% I would say closer to 10lbs lose will be required when everything is added up maybe even more depending on water loss. Now will you have a full six pack from that only time could say I doubt a full popping one as you are hoping I imagine but possible an outline of one.

You need the muscle first to reveal and although you have a decent base it is unlikely to enough to give you full abs until you are less then 10%.[/QUOTE]

Thanks again! I'll just keep going til I get there and do more weighted ab workouts.

6 foot 2
220 lb
Waist 34.5 inch

Im having surgery for my excess skin and gyno since losin 150lbs so wanted to know
What my body fat is and if you guys think i should bulk or cut.

[QUOTE=kfaeghi;1589602711]6 foot 2
220 lb
Waist 34.5 inch

Im having surgery for my excess skin and gyno since losin 150lbs so wanted to know
What my body fat is and if you guys think i should bulk or cut.[/QUOTE]

Same near enough as this request as your weight is the same. I would have you a touch higher at around 20-21% but only a bit so could be the pic.

[url]https://forum.bodybuilding.com/showthread.php?t=173620211&p=1581006001#post1581006001[/url]

As for bulking or cutting you could do either. How long have you been cutting for?

I cut for year and half and maintained for year. So at this point not sure to bulk the cut or just go straight into a cut.

[QUOTE=kfaeghi;1589637521]I cut for year and half and maintained for year. So at this point not sure to bulk the cut or just go straight into a cut.[/QUOTE]

If you have done a cut for a year and now maintained too might be worth trying a bulk for a bit of time. I guess it depends also when you are having surgery as obviously more skin would be able to be removed if you lost more.

Have you spoken with the specialist involving that?

how do i post picture on iphone

5 foot 11, around 172/173 pounds. I started a cut a couple weeks ago and have lost a few pounds. Trying to get to around 10% body fat. Not sure what I'm at right now but would love some input.

[QUOTE=seanr802;1589662421]how do i post picture on iphone[/QUOTE]

No idea don't have a iphone but I image its the same with any phone if you go through the website via your internet therefore go onto bodyspace and choose upload progress photo. It will need to be of a size 295 x 295 max and in JPG format. Just select the photo you wish to upload.

That said based on your previous posts you are 16 therefore counting calories and macros are not required and you should be bulking as you stated you are skinny fat (a rate of 2/3lbs weight increase a month) and not fat therefore building muscle will be most beneficial your bf% is irrelevant at that age unless you are overweight.

[QUOTE=HSBB0522;1589665681]5 foot 11, around 172/173 pounds. I started a cut a couple weeks ago and have lost a few pounds. Trying to get to around 10% body fat. Not sure what I'm at right now but would love some input.[/QUOTE]

Around 15%

[QUOTE=EjnarKolinkar;1589408821]There really isn't a device that will accurately measure to .8% body fat. Keep it simple and don't get hung up on precision.[/QUOTE]

Ok thanks, I'll round it to the nearest % so 12

My weight loss was mostly due to healthy food (cut down to 1600 cals a day between January and August 2019) & road cycling (May - October, wish my upper body was as toned as my legs are). Plateaued about a month ago, started lifting 2 times a week 2 weeks ago, with about 60 miles / 100 km of high speed road cycling a week. Currently eat around 2200 kcal a day. Started cutting back to 1800 cals today.

Goal is 12% fat, want to be all-round strong and look it (be able to climb a tree carrying another adult, be able to run 15+ km (10 miles), bench 220, squat 300, 100+ pushups in one go, etc.)

24 years old
1.84m / 6ft
90 kg (198 lbs)
76 cm / 30 inch waist

Not flexing in my pics, just had a delicious meal.

My scale says 18% body fat.

[QUOTE=Slagnut;1590031251]My weight loss was mostly due to healthy food (cut down to 1600 cals a day between January and August 2019) & road cycling (May - October, wish my upper body was as toned as my legs are). Plateaued about a month ago, started lifting 2 times a week 2 weeks ago, with about 60 miles / 100 km of high speed road cycling a week. Currently eat around 2200 kcal a day. Started cutting back to 1800 cals today.

Goal is 12% fat, want to be all-round strong and look it (be able to climb a tree carrying another adult, be able to run 15+ km (10 miles), bench 220, squat 300, 100+ pushups in one go, etc.)

24 years old
1.84m / 6ft
90 kg (198 lbs)
76 cm / 30 inch waist

Not flexing in my pics, just had a delicious meal.

My scale says 18% body fat.[/QUOTE]

Sounds about right 18-19%

5 11
172 lbs
18 y/o
pics in body space(progress photos)
What’s my body fat %? Thanks in advance!

[QUOTE=limetaco675;1590036531]5 11
172 lbs
18 y/o
pics in body space(progress photos)
What’s my body fat %? Thanks in advance![/QUOTE]

Around 14%

[QUOTE=hardyboysare;1590033771]Sounds about right 18-19%[/QUOTE]

Thanks!

Can I get a bf estimate and an estimate to around what weight I’d need to be to be around 13-15% bf?

18/5’8”/170 lbs

https ://imgur.com/a/zAnULLl

[QUOTE=danny287;1590213311]Can I get a bf estimate and an estimate to around what weight I’d need to be to be around 13-15% bf?

18/5’8”/170 lbs

https ://imgur.com/a/zAnULLl[/QUOTE]

Around 18%

Around the 155lb bracket would have you in that zone.

What would you guess is my body fat?

6'1 189lb 19 Y/O

Http : //ibb.co/q0zXR1s

[QUOTE=hardyboysare;1590213811]Around 18%

Around the 155lb bracket would have you in that zone.[/QUOTE]

Thank you. Could you estimate my bf in these photos? Weighed in around 205 here but not exactly sure.

https ://imgur.com/a/YzaZOQM

What’s my BF%? 6’3 193lbs... Also, when will I see some abs?

[img]https://imagecdn.bodybuilding.com/progress-photo/214430081/2788b230d1b1412393e0418f4b4007c2-610xh.jpg[/img]

[img]https://imagecdn.bodybuilding.com/progress-photo/214430081/48fd1ffd345e4d6e9539f7a110a43c12-610xh.jpg[/img]

[QUOTE=Yakery;1590214611]What would you guess is my body fat?

6'1 189lb 19 Y/O

Http : //ibb.co/q0zXR1s[/QUOTE]

Around 12%

[QUOTE=danny287;1590219081]Thank you. Could you estimate my bf in these photos? Weighed in around 205 here but not exactly sure.

https ://imgur.com/a/YzaZOQM[/QUOTE]

25-27%

[QUOTE=LazerTag;1590262901]What’s my BF%? 6’3 193lbs... Also, when will I see some abs?
[/QUOTE]

About 14%. Hmm difficult to say around 180lb you may see the upper ones most likely but that depends on how much muscle you have. Looks like you may need to build more to reveal them.

[QUOTE=hardyboysare;1590266501]

About 14%. Hmm difficult to say around 180lb you may see the upper ones most likely but that depends on how much muscle you have. Looks like you may need to build more to reveal them.[/QUOTE]

Are you saying to lose 13lbs of fat? That would bring me down from 14% to less than 8%...

[QUOTE=LazerTag;1590271701]Are you saying to lose 13lbs of fat? That would bring me down from 14% to less than 8%...[/QUOTE]

Your 13lbs will have fat, water, glycogen, muscle, other nutrients and other bodily fluids loss in the calculation (not to mention all bf% estimates and weight guesses are estimates with a varying range of error).

I am afraid the idea of just dividing your total body weight by 100 and then multiply body fat percentage to give your body fat vs lean mass ratio is not a reliable source.

Its not that simple for weight loss. You wont be 8% at 180lbs.

My avi is near enough the same height as you (6ft 2) and I am 180-182lbs and around 12% to give you an estimate.

Like I said you will most likely need to go low on your body fat for abs as you are unlikely to have enough mass simply put as generally the core should be visible around 14%. Is a tad hard to tell as your arms are up therefore stretching your core out but you have visible ribs and the hip divide associated with sub 15% but have not got inner cut on the back V which is noticeable at around 12% on most men.

[QUOTE=hardyboysare;1590278261]Your 13lbs will have fat, water, glycogen, muscle, other nutrients and other bodily fluids loss in the calculation (not to mention all bf% estimates and weight guesses are estimates with a varying range of error).[/QUOTE]

Are you saying there is no way to lose fat without losing the other items; even with a delicate recomp plan?

BTW, thanks for the assessment and I agree with everything else you have said.

[QUOTE=danny287;1590219081]Thank you. Could you estimate my bf in these photos? Weighed in around 205 here but not exactly sure.

[url]https://imgur.com/a/YzaZOQM[/url][/QUOTE]

Hello Hardyboysare. You estimated this person at 24%-25%. I was wondering if you really think I’m closer to 20%?

My pics are very similar - only that I have upper ab showing. And my upper ab always shows even at 30%+.

Do you still think I’m close to 20%? In my most recent pic I put on 2lbs on a 7 day vacation (had two days about 6000 calories each day lol - yes it was worth it ;] )

Thanks for your help!!!

[QUOTE=LazerTag;1590298841]Are you saying there is no way to lose fat without losing the other items; even with a delicate recomp plan?

BTW, thanks for the assessment and I agree with everything else you have said.[/QUOTE]

Not really. I guess it could be possible if you took things very slowly but at a point muscle growth simply won't occur therefore over a prolonged period of deficit the likelihood that some muscle loss will occur is somewhat possible as very long periods without switching gears to a mass building phase is likely to lose some muscle.

Its a balance once you start getting leaner (closer to 10ish% bf seems to be the level) your body will utilize lean mass a bit more for energy no matter how much you try and stop it simply because body fat is needed in the human body it cares not that you prefer to be lean, that is not evolutionary advantageous therefore excess lean mass will be surrendered.

Its the same way that really lean (sub 10% is about right) gain fat quicker when eating excess calories as their bodies are primed to hit a certain fat storage in order to be classed as 'healthy range' of fat (this varies from person to person).

As for the other stuff a deficit must occur even on a recomp so less substance is available therefore weight will drop due to that, plus most people drop carbs which is prone to water and glycogen weight shifts so that will drop. As for other hormonal fluids well that is basically from being in a caloric deficit no tricks are really beneficial as the moment you go into a caloric deficit they will occur.

[QUOTE=TryingBB;1590299551]Hello Hardyboysare. You estimated this person at 24%-25%. I was wondering if you really think I’m closer to 20%?

My pics are very similar - only that I have upper ab showing. And my upper ab always shows even at 30%+.

Do you still think I’m close to 20%? In my most recent pic I put on 2lbs on a 7 day vacation (had two days about 6000 calories each day lol - yes it was worth it ;] )

Thanks for your help!!![/QUOTE]

In short yes.

There is always a range of error with estimates as everyone is genetically different for fat storage. However what tells me you are lower is not only the upper core definition is also the slight hip divide.

And although contradictory to what I stated to another user above its the ratio of height vs weight. In leaner individuals and more muscular individuals this doesn't always work but for the average person a certain height vs weight helps to estimate how much body fat you can actually have.

You are 5' 8" at 168lbs. The other users beginner pic is 5' 8" at 205lbs a nearly 37lb increase. This will not be all lean body mass some will be fat.

I am 5ft9, 185lbs. Pics are in my bodyspace gallery if someone can please give me an estimate.

[QUOTE=Gixxer600r;1590350261]I am 5ft9, 185lbs. Pics are in my bodyspace gallery if someone can please give me an estimate.[/QUOTE]

About 13-14%

[QUOTE=hardyboysare;1590353331]About 13-14%[/QUOTE]

Thank you for the estimate.

[QUOTE=hardyboysare;1590309571]In short yes.

There is always a range of error with estimates as everyone is genetically different for fat storage. However what tells me you are lower is not only the upper core definition is also the slight hip divide.

And although contradictory to what I stated to another user above its the ratio of height vs weight. In leaner individuals and more muscular individuals this doesn't always work but for the average person a certain height vs weight helps to estimate how much body fat you can actually have.

You are 5' 8" at 168lbs. The other users beginner pic is 5' 8" at 205lbs a nearly 37lb increase. This will not be all lean body mass some will be fat.[/QUOTE]

Thank you sir!! Tried repping but got this message “ You must spread some Reputation around before giving it to hardyboysare again.”

Question: I have been trying to recomp (unless I’m on vacation; then I’m happily binging lol)
- I was able to cut and gain strength at 1900 calories a day. Then I stalled and started getting bad DOMS and got sick
- increased calories to 2100. Started progressing and 2 weeks in, stalled and started feeling DOMS again and almost got sick.
- bumped calories to 2300. Progressing and eating between 2300 and 2550 a day. Feeling like a champ. No DOMS hardly. Progressing. Weight staying approx the same in that range.

I realized I’m eating Too much so cut back to 2300 but only 2 days in, I’m starting to get mid leveL DOMS and can feel that legs have not recovered.

As a Fat / skinny fat, should I just eat on the 2300 to 2550 range? I am worried that’s too many calories and bodyfat will not drop and also muscle gains not optimal since I’m not lean enough due to partitioning. What’s the best thing to do? I already feel too skinny so don’t want to just straight cut either.

I’m doing ICF 5x5 and lifts have gone up.
These are starting 8rep max and ending 5rep max

Squat: empty bar to 105lbs (slow due to leg recovery issues. Better since bumping calories)
Bench: 85lbs to 115lbs (slow due to very old shoulder injury)
Deadlift: 85lbs to 155lbs

I used to be on a 3x8 program and switched to ICF 5x5. Gaining strength. Measurements are almost staying that same.

I just want to make sure I’m not making any mistakes.

Should I continue eating 2300 to 2550 range (hunger/DOMS based) and continue on ICF 5x5? My goal is purely aesthetic and max muscle mass gain. Strength can come along but not the primary concern.

Thanks

21 y/o 5’10 between 165lbs and 170

Relaxed and Flexed.

Any knowledgeable people want to guess what my % is please?

[QUOTE=RoidHater;1590376841]21 y/o 5’10 between 165lbs and 170

Relaxed and Flexed.

Any knowledgeable people want to guess what my % is please?[/QUOTE]

No pics so unable to estimate please post on your bodyspace.

[QUOTE=TryingBB;1590357091]Thank you sir!! Tried repping but got this message “ You must spread some Reputation around before giving it to hardyboysare again.”

Question: I have been trying to recomp (unless I’m on vacation; then I’m happily binging lol)
- I was able to cut and gain strength at 1900 calories a day. Then I stalled and started getting bad DOMS and got sick
- increased calories to 2100. Started progressing and 2 weeks in, stalled and started feeling DOMS again and almost got sick.
- bumped calories to 2300. Progressing and eating between 2300 and 2550 a day. Feeling like a champ. No DOMS hardly. Progressing. Weight staying approx the same in that range.

I realized I’m eating Too much so cut back to 2300 but only 2 days in, I’m starting to get mid leveL DOMS and can feel that legs have not recovered.

As a Fat / skinny fat, should I just eat on the 2300 to 2550 range? I am worried that’s too many calories and bodyfat will not drop and also muscle gains not optimal since I’m not lean enough due to partitioning. What’s the best thing to do? I already feel too skinny so don’t want to just straight cut either.

I’m doing ICF 5x5 and lifts have gone up.
These are starting 8rep max and ending 5rep max

Squat: empty bar to 105lbs (slow due to leg recovery issues. Better since bumping calories)
Bench: 85lbs to 115lbs (slow due to very old shoulder injury)
Deadlift: 85lbs to 155lbs

I used to be on a 3x8 program and switched to ICF 5x5. Gaining strength. Measurements are almost staying that same.

I just want to make sure I’m not making any mistakes.

Should I continue eating 2300 to 2550 range (hunger/DOMS based) and continue on ICF 5x5? My goal is purely aesthetic and max muscle mass gain. Strength can come along but not the primary concern.

Thanks[/QUOTE]

Recomps are hard as discussed before and at a point it may be prudent to tackle one goal head on. As your goal is purely aesthetics sometimes allowing strength to take a hit in order to cut to the leanness you want maybe acceptable. I know when I cut I barely add any muscle I just except that as my strength plummets when I am deep in especially squats.

You will need to do both at some point (build muscle or cut fat) so if you feel you are not making enough success on a recomp at the speed you like. Recomps can take years one of the problems with them is short term goals are very difficult to see however long term goals are believed to be similar to bulking/ cutting cycles (science yet has proven different current study being conducted but results will most likely not be out until 2021).

Therefore you will consider if you are happy with your progress if not then pick one goal losing fat or building muscle. If you are happy run with the calories you have stated and progress as much as possible but even then you will stall at some point as extra calories are required to stimulate progress. If you want to instead focus on a single target then either drop or increase calories depending what/ if you choice. The training program may need to change slightly if you choose one target but that isn't essential.

Stats: 6'2'', 176 lbs, 35 years old. Last DEXA (a month ago) had me at 15.6% BF. LBM of 150 lbs and 27.5 lbs of fat.

Pics on my dashboard.

Well, I'm approaching the end of my planned bulk (129lbs-155lbs). Got about 7 more lbs to go.

Interested in getting a BF% estimation update. I feel I've gained a good bit of muscle, good bit of fat, great bit of strength, and a good amount of water in the process. However, I feel the fat gain has accelerated as of late for whatever reason. Not too distraught over it, needed to gain some back.

Anyways, either going to take the bulk to 170lbs or get to 155lbs and cut for about 10lbs. I'd like to stay on the leaner side for right now. Going to decide once I reach 155lbs.

Below is a pic of me in December at 129lbs, the next 3 are current at about 148lbs. Thanks in advance.

[QUOTE=Nicksosure1;1590390941]Well, I'm approaching the end of my planned bulk (129lbs-155lbs). Got about 7 more lbs to go.

Interested in getting a BF% estimation update. I feel I've gained a good bit of muscle, good bit of fat, great bit of strength, and a good amount of water in the process. However, I feel the fat gain has accelerated as of late for whatever reason. Not too distraught over it, needed to gain some back.

Anyways, either going to take the bulk to 170lbs or get to 155lbs and cut for about 10lbs. I'd like to stay on the leaner side for right now. Going to decide once I reach 155lbs.

Below is a pic of me in December at 129lbs, the next 3 are current at about 148lbs. Thanks in advance.[/QUOTE]

Easily below 10%, I'd say between 7-8% BF.

[QUOTE=Nicksosure1;1590390941]Well, I'm approaching the end of my planned bulk (129lbs-155lbs). Got about 7 more lbs to go.

Interested in getting a BF% estimation update. I feel I've gained a good bit of muscle, good bit of fat, great bit of strength, and a good amount of water in the process. However, I feel the fat gain has accelerated as of late for whatever reason. Not too distraught over it, needed to gain some back.

Anyways, either going to take the bulk to 170lbs or get to 155lbs and cut for about 10lbs. I'd like to stay on the leaner side for right now. Going to decide once I reach 155lbs.

Below is a pic of me in December at 129lbs, the next 3 are current at about 148lbs. Thanks in advance.[/QUOTE]

Can you tell me how you got so lean? I'm currently at around 15-16% bf and trying to make that leap to 10%.

Only have rear back shot here..


Guessing 16-18%

[url]https://ibb.co/6vGzkYw[/url]

[QUOTE=Hooper85;1590391181]Can you tell me how you got so lean? I'm currently at around 15-16% bf and trying to make that leap to 10%.[/QUOTE]
Appreciate the estimate.

Well, for about 22 years of my life I was obese and eventually got up to ~320lbs. Ran a healthy deficit with keto (helped me sustain a bit) for about 2.5 years, while training my tail off, keeping protein as high as I could and got way too lean at 129lbs. Lost a lot of strength and muscle in the process. Really didn't know what I was doing towards the end of my loss phase. Long story short, felt way worse at 129lbs than I ever remember feeling at 320lbs.

Really man, to get there, just healthy habits and willpower. Once I created healthy habits and started seeing progress it kind of just became second nature to me. To a fault really. Ended up beating myself into the ground without the proper nutrition to back it up.

Would do it all over the same way though honestly. I lean more towards experience being such a better teacher than what a study says*, what a trainer says, etc.

*Not swearing off studies, they definitely have their place. We are all just so varied that I believe we must find what is optimal for us on our own most of the time.