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

[QUOTE=Nitir;1575613391]What are the signs for 14%? more lower core showing? and as always thanks man, keep up the good work![/QUOTE]

Usually I start to see my V shape appear in the groin area and ribs are starting to be noticeable, in the picture example above the 13-15% guy you can see his upper rips showing above his abs that is usually more tight at about 14% (however it does depend on where your body stores fat). As for lower abs that is around 11% bracket in good light. Don't get me wrong you look lean and obviously have a solid base but not quite at 14% but its only by a bit and most likely it will be difficult to notice much difference.

The percentage difference don't really make a massive difference until the 12-13% bracket where every few pounds lost you notice a small but noticeable change.

[QUOTE=hardyboysare;1575664501]About 19-20%. Solid amount of muscle.[/QUOTE]

Thanks, about where I thought, repped

[QUOTE=hardyboysare;1575664501]

I would say 14-15% max as you still have your ribs noticeable which generally you don't above 15%. Yes definetly keep bulking you look lean and adding muscle will offer the best results. 175-180lb sounds fine aim for that by gaining 2lbs a month and then review when you get there.

[/QUOTE]

Wanted to thank you for your advice, will come back after i hit 180 lbs. so no six pack for summer maybe next year haha.

[QUOTE=Gmercs;1575393801]The picture links are in my About me - How I started page. Please take a look and help me!
Height - 5'10
Weight - 225

I started losing weight mostly by dieting and doing a little cardio about a year ago, since then I've lost 90lbs.
Really curious on my bf % estimate, and also of you think I have loose skin or mostly fat remaining. I'm not quite sure how to tell.
I've been doing weight training for about a month now as well. Thanks in advance for the estimates/replies.[/QUOTE] Still need input. I know it won't be low but I have to start somewhere 😋

[QUOTE=hardyboysare;1575664501]About 19-20%. Solid amount of muscle.



16-17% about. Yep sounds good really it will probably help the overall image as it will hopefully stretch the loose skin out a bit. Some will go if you add more muscle so aim to aid slowly (about 1.5-2lbs a month). You look pretty lean so go for it.



I would say 14-15% max as you still have your ribs noticeable which generally you don't above 15%. Yes definetly keep bulking you look lean and adding muscle will offer the best results. 175-180lb sounds fine aim for that by gaining 2lbs a month and then review when you get there.




About 18%[/QUOTE]
Thank you for estimate. I started to get demotivated cus i thought i was at 20+. Glad i'm closer to my goal.

[QUOTE=Gmercs;1575691651]Still need input. I know it won't be low but I have to start somewhere ������[/QUOTE]

27-28% about. Everyone has to start somewhere so work out your maintenance TDEE and then aim to lose about 2-3lbs a week.

These links may help:-

[url]https://forum.bodybuilding.com/showthread.php?t=165843261[/url]
[url]https://forum.bodybuilding.com/showthread.php?t=173439001[/url]

I would advise a full body weight training like Allpro, Starting strength or stronglifts.

You have both excess fat and loose skin aim to lose the fat first and foremost and then you will need to gain muscle to stretch the skin.

Can someone give me a estimate based off my current avi and how much lower you think I need to go to get visible abs? Thanks in advance 6’4 192 lbs

[QUOTE=floridamancan;1575710621]Can someone give me a estimate based off my current avi and how much lower you think I need to go to get visible abs? Thanks in advance 6’4 192 lbs[/QUOTE]

16-17%. Depends on what you mean by visible abs 2,4,6 or even 8 pack. You could probably get noticeable upper abs at around 180lb bracket (maybe 4 pack) as for full six pack then you will probably need to go for 10% and you may not have enough lean body mass to get there. Try for 180lb ish then review.

[QUOTE=hardyboysare;1575739921]16-17%. Depends on what you mean by visible abs 2,4,6 or even 8 pack. You could probably get noticeable upper abs at around 180lb bracket (maybe 4 pack) as for full six pack then you will probably need to go for 10% and you may not have enough lean body mass to get there. Try for 180lb ish then review.[/QUOTE]thanks brah

26 M, 6ft, 190 lbs

Imgur.com/a/fT9dG6J

Will these lines go away if I keep losing body fat? I have had them as long as I can remember. Is it a byproduct of me sleeping on my side?

[QUOTE=titusm10;1575767991]26 M, 6ft, 190 lbs

Imgur.com/a/fT9dG6J

Will these lines go away if I keep losing body fat? I have had them as long as I can remember. Is it a byproduct of me sleeping on my side?[/QUOTE]

They are just slight folds in the skin that occur natural with higher bf% and the way you regularly compress the fat (so as for sleeping on it probably). However they will go when you lose fat then gain more muscle as this stretches the skin. About 19%

Been cutting 6 week started at 207lbs down to 194

[url]https://ibb.co/qYz2pTK[/url]

6’1 238lbs 21 y.o
Pictures were taken right after waking up
Want to get down to about 12% be what weight would you guess I would have to be for that. Thanks!
[url]https://imgur.com/a/fGDj2f6[/url]

Hey
5'10/5
193

unflexed
flexed
back

I would appreciate an estimate of my body fat percentage. I'm 6'2, 172 pounds. All pics are flexed.

[url]https://imgur.com/a/lw0mVLv[/url]

5'9". 140-143lbs. Sorry for the odd lighting. Pictures are on my profile.

Ok going to try again, I am 187, 6'2", 32 years what bf% am I? Want to get to 10-12% and bulk again!

Hi guys,

39 yrs old, 6’3”, 179.4lbs, waist 32.75”.

Have uploaded a “before” and “current” photo to my BodySpace.

Could someone give me an estimate of where I started and where I’m at now?

Before pic: 5 Jan
Current pic: 16 Mar

Thank you

[QUOTE=weaver1997;1575797351]Been cutting 6 week started at 207lbs down to 194

[url]https://ibb.co/qYz2pTK[/url][/QUOTE]

24/25%

[QUOTE=Lose1T;1575802601]6’1 238lbs 21 y.o
Pictures were taken right after waking up
Want to get down to about 12% be what weight would you guess I would have to be for that. Thanks!
[url]https://imgur.com/a/fGDj2f6[/url][/QUOTE]

23-24% about. About 30-40lbs (depending on water weight and other stuff)

[QUOTE=tonighter;1575839241]Hey
5'10/5
193

unflexed
flexed
back[/QUOTE]

12% about. Very solid muscle mass.

[QUOTE=LuckyAH;1575851111]I would appreciate an estimate of my body fat percentage. I'm 6'2, 172 pounds. All pics are flexed.

[url]https://imgur.com/a/lw0mVLv[/url][/QUOTE]

12ish%. Very lean look.

[QUOTE=hardyboysare;1575947651]


12% about. Very solid muscle mass.

.[/QUOTE]

How much more should I cut before a lean bulk?

Pic taken at 67kg. I'm 5'7"/171cm.

How much more should I lose before bulking?

Thanks in advance.

[QUOTE=tonighter;1575961131]How much more should I cut before a lean bulk?[/QUOTE]

That one is down to you. You look very solid already you do have enough mass to get to 10% so around 180-185lb (depending on water weight etc). Or you could bulk now aiming to add about 2lbs a month, depends what you want for the summer.

[QUOTE=danh79;1575943721]Hi guys,

39 yrs old, 6’3”, 179.4lbs, waist 32.75”.

Have uploaded a “before” and “current” photo to my BodySpace.

Could someone give me an estimate of where I started and where I’m at now?

Before pic: 5 Jan
Current pic: 16 Mar

Thank you[/QUOTE]

Old pic:- 16%

New pic:-12-13%

Good work

[QUOTE=lasttiger;1575909341]Ok going to try again, I am 187, 6'2", 32 years what bf% am I? Want to get to 10-12% and bulk again![/QUOTE]

17% about

[QUOTE=Firinn;1575858861]5'9". 140-143lbs. Sorry for the odd lighting. Pictures are on my profile.[/QUOTE]

14-15%

[QUOTE=Logistiks;1575971191]Pic taken at 67kg. I'm 5'7"/171cm.

How much more should I lose before bulking?

Thanks in advance.[/QUOTE]

15% near enough. Your choice is yours you could lose up to another 5kg and you that would be the max before you start looking too skinny or you can bulk whenever really that one is down to you. If you want to be leaner and bulk for longer cut down to 63-64kg then go from there. If however you want to start now and build more muscle and don't mind a little bit extra fat then that is cool as well.

You look lean so bulking choice is down to your wants.

Thanks for response. So based on the pics you saw, should I bulk or cut?

[quote] “17% about”[quote/]

[QUOTE=lasttiger;1575978061]Thanks for response. So based on the pics you saw, should I bulk or cut?

“17% about”[/QUOTE]

I would cut to 175-178lb then bulk. Make sure you are follow a proven weight training program at the same time as it is possible to add small amounts of muscle whilst cutting.

[QUOTE=hardyboysare;1575976611]Old pic:- 16%

New pic:-12-13%

Good work[/QUOTE]

Thanks man, I’m still very much a beginner in terms of training and I’ve never spent a significant amount of time in a modest calorie surplus - I don’t have enough muscle mass to warrant going much leaner for now so plan is to go up to maintenance for 2 weeks then lean bulk for a 6-9 months or so.

Thanks again

[QUOTE=hardyboysare;1575982471]I would cut to 175-178lb then bulk. Make sure you are follow a proven weight training program at the same time as it is possible to add small amounts of muscle whilst cutting.[/QUOTE]

Which one would you recommend?

[QUOTE=lasttiger;1575997581]Which one would you recommend?[/QUOTE]

[QUOTE=Farley1324;1575287881]Here is a list of proven novice routines (the names are links) plus a brief note. However, before you read through this, know that [b]any of these programs would be an excellent start for any novice trainee. [/b]

Novice does not mean newb/noob, novice simply refers to the rate at which you are able to progress. You want to follow novice programming as long as possible, because it has the fastest rate of progress with the least training complexity. Novice applies to those coming back after a layoff just as much as it does to first time lifters. Don’t let the simplicity and relatively low volume fool you, linear progression full body three times per week routines can be grueling when the weight gets heavy. Following any of these as written [i]with proper nutrition[/i] will get you places as quickly as any program can.

[b][url="https://forum.bodybuilding.com/showthread.php?t=159678631"]Fierce 5[/url][/b]
Well rounded routine for novices seeking strength or muscular size written by one of our resident posters/mods. Lots of knowledge about the program within this forum.
See also [url]https://forum.bodybuilding.com/showthread.php?t=162916931[/url]

[b][url=" https://jimwendler.com/blogs/jimwendler-com/5-3-1-for-beginners"]5/3/1 For Beginners[/url][/b]
Well rounded program with a [i]lot[/i] of options once you have experience under the bar and learn a thing or two.
Jim Wendler is a very smart guy with lots of experience as an elite lifter and a coach. Don’t let his hardcore four-letter-word persona fool you, he knows things. 5/3/1 has many templates and many variations to suit virtually any trainee at any stage and with any goal, and is currently one of the most popular and common programs, no matter what forum or federation or group you check with. If you are up for learning more and think you might be in this game for the long haul, I strongly suggest picking up a copy of 5/3/1 Forever [url]https://jimwendler.com/products/5-3-1-forever-book[/url] . If you search for info on 5/3/1 you will find it everywhere...but there’s no better source than the book (Wendler’s own forum might come close)

[b] [url="http://forum.bodybuilding.com/showthread.php?t=158406513"]Starting Strength[/url]
[url="https://blackironbeast.com/starting-strength "]Starting Strength[/url] [/b]
As the name implies, if you are after strength, this might be the best place to start. Author Mark Rippetoe has decades of coaching experience (and was strong himself with competition bench of 396 lbs and squats and deadlfits exceeding 600 lbs). I wrote the FAQ linked above, and answer questions as they arise. There are a couple variations included in that FAQ, including the Advance Novice routine, which saves you from having to do power cleans while still following the program to a T

[b][url="https://forum.bodybuilding.com/showthread.php?t=169172473"]All Pros[/url][/b]
If you are an aspiring bodybuilder after looks much more than after strength, you may want to start here. all pro is (or was) a forum regular, and he left us this simple routine to help guide novices. There is a lot of knowledge about this routine in this forum as well.

[b][url=http://www.powerliftingtowin.com/greyskull-lp/]Greyskulls LP[/url][/b]
If you are after strength or are an aspiring powerlifter, this might be the program to start with. More explanation at the provided link.

Training for Strength vs Training for Size
[url]https://forum.bodybuilding.com/showthread.php?t=175493881[/url]

[B]Nutrition is at least as important as your routine.[/B] Check [b][url="https://forum.bodybuilding.com/forumdisplay.php?f=13"]Nutrition Forum[/url][/b] stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. ([url]www.myfitnesspal.com[/url] or [url]www.fitday.com[/url] is popular for this) Eat in a daily calorie surplus to build muscle, eat in a daily calorie deficit to lose fat.

Form is critical. The lifts must be performed correctly. The reference book for this is [url=" https://smile.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1547918266&sr=8-1"]Starting Strength[/url]

The best starting point (IMO) to learn about the nuts and bolts of programming…the why…is [url=" https://smile.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754/ref=pd_bxgy_img_2?_encoding=UTF8&pd_rd_i=0982522754&pd_rd_r=259125ff-1c0e-11e9-abf5-511f91f0b0a7&pd_rd_w=cAAyd&pd_rd_wg=79d5r&pf_rd_p=6725dbd6-9917-451d-beba-16af7874e407&pf_rd_r=K14ZK5GH2QEZN7R19KX6&psc=1&refRID=K14ZK5GH2QEZN7R19KX6
"]Practical Programming for Strength Training[/url][/QUOTE]

Any of these thank Farley1324 for the detail analysis of each one but saves me repeating the same thing as this is very solid advice. Any will be fine choose one you prefer the most and fits best with your lifestyle.

Only other one I may add is Stronglifts simply because I used that one when I started lift.

[url]https://stronglifts.com/5x5/#gref[/url]

If you are beyond a novice/ beginner trainer then most are still great and perfect during a cut (I use Starting Strength or StrongLifts during my cuts in some form) and only need a few extras when bulking for some people.

[QUOTE=danh79;1575984431]Thanks man, I’m still very much a beginner in terms of training and I’ve never spent a significant amount of time in a modest calorie surplus - I don’t have enough muscle mass to warrant going much leaner for now so plan is to go up to maintenance for 2 weeks then lean bulk for a 6-9 months or so.

Thanks again[/QUOTE]

Solid plan. Make sure you follow a decent program and gain weight at a rate of 2-3lbs with the correct macros and you will be fine.

182 cm, 82 kilos. I have been going to gym for the last 5 months, I bulked and look much better but I still have lots of fat to lose. Can I maintain my muscle mass while I cut?

170 lbs left pic, 166 lbs right pic (5'9"), body fat estimate?, both pictures monday morning after a sunday binge

How much more weight should I lose to start a recomp (maintenance, really small surplus) or straight lean bulk? I got a lot of flab in the lower belly (so kind of weary doing a lean bulk). Just trying to lose the lower belly TBH

the last time I posted I was 175 lbs, someone said to lose 15..I'm not sure 6 more lbs would "cut" it

I was thinking about 10 more lbs? .. but I feel like I'd look emaciated at 155 and I'm kinda bummed my lifts are going down at this deficit (4x4 S: 175 lbs, B: 175 lbs, DL: 305 lbs slower reps).

Profile picture.

6’5 213lbs

24 yrs old

6’0”, 200lbs
33 years old

Photos in body space

Electronic BIA devices tell me anything from 15-17%. Calipers more like 20% (using the suprailiac), probably because I carry more fat in my core vs. anywhere else.

Thanks in advance for the input!

[QUOTE=jokerandthief;1576011801]182 cm, 82 kilos. I have been going to gym for the last 5 months, I bulked and look much better but I still have lots of fat to lose. Can I maintain my muscle mass while I cut?[/QUOTE]

18-19%

Yes if you consume adequate protein, use a good workout plan and don't cut calories too harshly for a prolonged period of time. You shouldn't really lose muscle mass unless you don't do one of the things I stated and aren't planning to cut below 10% bf. (Don't worry if your muscles look a tad deflated as you progress, its just water loss as your muscles are made of 70% water).

[QUOTE=illpinoise;1576058641]170 lbs left pic, 166 lbs right pic (5'9"), body fat estimate?, both pictures monday morning after a sunday binge

How much more weight should I lose to start a recomp (maintenance, really small surplus) or straight lean bulk? I got a lot of flab in the lower belly (so kind of weary doing a lean bulk). Just trying to lose the lower belly TBH

the last time I posted I was 175 lbs, someone said to lose 15..I'm not sure 6 more lbs would "cut" it

I was thinking about 10 more lbs? .. but I feel like I'd look emaciated at 155 and I'm kinda bummed my lifts are going down at this deficit (4x4 S: 175 lbs, B: 175 lbs, DL: 305 lbs slower reps).[/QUOTE]

You are around 13/14%. You mainly lack core muscle size that is why your abs aren't coming through. I am afraid to get rid of the lower bits of fat you will probably have to go near 10% and that just gets frustrating. Its up to you but you should think about bulking soon so if you want to try 10lbs more go ahead but I would say that should be it.

[QUOTE=bto131;1576091491]Profile picture.

6’5 213lbs

24 yrs old[/QUOTE]

22-23%

[QUOTE=danimal4545;1576101401]6’0”, 200lbs
33 years old

Photos in body space

Electronic BIA devices tell me anything from 15-17%. Calipers more like 20% (using the suprailiac), probably because I carry more fat in my core vs. anywhere else.

Thanks in advance for the input![/QUOTE]

20% is about right.

Uploaded my before front and current pics to bodyspace, been cutting since October gone from 97 kg/213 lbs to 82.5 kg/181 lbs. Going a bit crazy with being in a deficit for so long, wanted an estimate to see where I am and how much further I need to go for around 12%. Cheers I'm 5'10 btw too

[QUOTE=hardyboysare;1576111251]
22-23%

.[/QUOTE]

Thanks for the feedback

[QUOTE=hardyboysare;1576111251]
You are around 13/14%. You mainly lack core muscle size that is why your abs aren't coming through. I am afraid to get rid of the lower bits of fat you will probably have to go near 10% and that just gets frustrating. Its up to you but you should think about bulking soon so if you want to try 10lbs more go ahead but I would say that should be it.
[/QUOTE]

Thanks. Maybe 10 more lbs..then ill start eating maintenance for 2-3 weeks (not changing exercise routine) and see what calorie range I should be at. and then maybe do a lean bulk for 12 months (with some maintenance/mini cut phases in between). Probably start abwork to build my core then (didn't do abs at all during my cut)

[QUOTE=illpinoise;1576123451]Thanks. Maybe 10 more lbs..then ill start eating maintenance for 2-3 weeks (not changing exercise routine) and see what calorie range I should be at. and then maybe do a lean bulk for 12 months (with some maintenance/mini cut phases in between). Probably start abwork to build my core then (didn't do abs at all during my cut)[/QUOTE]

Sounds fine. Well I recommend incorporated some weighted during your next bulk, generally working abs during a cut is not 100% essential if you are still hitting hard on your compounds lift. That said doing weighted ab works with a range of reps during your bulk will help build more size on your abdominal in combination with heavy compound lifts.

[QUOTE=AlfoB;1576116041]Uploaded my before front and current pics to bodyspace, been cutting since October gone from 97 kg/213 lbs to 82.5 kg/181 lbs. Going a bit crazy with being in a deficit for so long, wanted an estimate to see where I am and how much further I need to go for around 12%. Cheers I'm 5'10 btw too[/QUOTE]

Close to 17%

Height : 169cm
Current Weight 157lbs.

So I went from 216lbs down to 142lbs, then bulked to 172lbs, now I am on a cut and down to 157lbs. Having a lot of trouble losing the last 5lbs. Lost 15lbs so far.

@hardyboysare - could you give me a rough estimate on % body fat, the pic isnt great. I can see my top 4 abs in the morning and at night but faint lines lol but can feel them coming thru.

Also any tips on how to get the last 5 down, or any help on whether I need to change direction ? would be appreciated.
Thanks.

Height: 181 cm
Current weight: 78 kgs (171.9 lbs)

Been cutting for 9 weeks, lost 4 kg (8.8 pounds). Want to go down to 12%BF before doing a long slow lean bulk. Wanted to get a BF% estimate and know how much more I need to lose to be 12%. Think I am around 16% right now, but would like to know what you guys think :)

[QUOTE=runuali;1576146301]Height : 169cm
Current Weight 157lbs.

So I went from 216lbs down to 142lbs, then bulked to 172lbs, now I am on a cut and down to 157lbs. Having a lot of trouble losing the last 5lbs. Lost 15lbs so far.

@hardyboysare - could you give me a rough estimate on % body fat, the pic isnt great. I can see my top 4 abs in the morning and at night but faint lines lol but can feel them coming thru.

Also any tips on how to get the last 5 down, or any help on whether I need to change direction ? would be appreciated.
Thanks.[/QUOTE]

I would say 13-14%. I won't bore with you the fact it is simply calories need to go lower as I know you are experienced enough already on that front. Are you currently doing cardio? As a simple increase can start to push the lbs down. I personally did very little cardio when I cut last (maybe a couple cross training session and boxing but certainly never ran I hate it!!), that said I know when I cut next time to go lower I will have to up cardio and even jog as at a point cutting calories just become damn pitiful.

Another thing is on rest days I would ensure I was active (I would take the dog out for longer walks, gardening, hiking, climbing etc), although you need to rest the muscles from weight training, however general activity can still be high on rest days. Also try raising your general TDEE throughout the day on my lunch breaks from work I would have a walk or something instead of sitting around as an hours walking can burn more calories then sitting obviously.

You are not far off changing direction as you are looking lean as you know its just the loose skin that covers bits, but it is looking a lot better and your muscle mass is looking solid especially your traps. If you can go for your extra 5lbs great then start the lean bulk again, you are in a solid place and looking good from it.

[QUOTE=hardyboysare;1576163761]I would say 13-14%. I won't bore with you the fact it is simply calories need to go lower as I know you are experienced enough already on that front. Are you currently doing cardio? As a simple increase can start to push the lbs down. I personally did very little cardio when I cut last (maybe a couple cross training session and boxing but certainly never ran I hate it!!), that said I know when I cut next time to go lower I will have to up cardio and even jog as at a point cutting calories just become damn pitiful.

Another thing is on rest days I would ensure I was active (I would take the dog out for longer walks, gardening, hiking, climbing etc), although you need to rest the muscles from weight training, however general activity can still be high on rest days. Also try raising your general TDEE throughout the day on my lunch breaks from work I would have a walk or something instead of sitting around as an hours walking can burn more calories then sitting obviously.

You are not far off changing direction as you are looking lean as you know its just the loose skin that covers bits, but it is looking a lot better and your muscle mass is looking solid especially your traps. If you can go for your extra 5lbs great then start the lean bulk again, you are in a solid place and looking good from it.[/QUOTE]

Thanks man. Yeah Im pretty much doing everything you mentioned. It's happening just really slow so now at this stage I'll go for a week or more without losing weight then it will drop a pound.

I do 25 minutes of cardio after each lifting session, go for walks when I can at work try to increase my neat. On rest days I'll walk. Also non lifting days I'll do 30 mins of cardio and also ab work.

I'll have a look at my calories again and after I get that 5lbs down I'll do a lean bulk. The last bulk I gained too quick because I stopped cardio altogether but this time I will make sure I do cardio during my bulk.

My loose skin around the lower belly just ruins everything and I feel there isn't much body fat left just loose skin with water and that's the reason why my abs don't show that much.

Gonna keep going.

Bump for post on previous page

Let myself go for a few years and life happened. I just started to get back into Bodybuilding. I simply want a BF % estimate as a frame of reference. Weight 231 lbs 5'7. Im guessing 31%

[QUOTE=runuali;1576168221]Thanks man. Yeah Im pretty much doing everything you mentioned. It's happening just really slow so now at this stage I'll go for a week or more without losing weight then it will drop a pound.

I do 25 minutes of cardio after each lifting session, go for walks when I can at work try to increase my neat. On rest days I'll walk. Also non lifting days I'll do 30 mins of cardio and also ab work.

I'll have a look at my calories again and after I get that 5lbs down I'll do a lean bulk. The last bulk I gained too quick because I stopped cardio altogether but this time I will make sure I do cardio during my bulk.

My loose skin around the lower belly just ruins everything and I feel there isn't much body fat left just loose skin with water and that's the reason why my abs don't show that much.

Gonna keep going.[/QUOTE]

Just keep pushing through as you know there is no magic behind weight loss its just perseverance with the basics. You should be proud of yourself if you look at your Feb 2018 pic compared to your body now there is huge changes both in lean body mass and less loose skin. As for the loose skin it is going and it is becoming near unnoticeable a couple more bulk/ cut cycles and you should have built more core muscle and the skin will have tightened more.

Knock a few 100 calories off and up cardio on off days and that last 5lbs will go.

[QUOTE=PabloGala;1576160211]Height: 181 cm
Current weight: 78 kgs (171.9 lbs)

Been cutting for 9 weeks, lost 4 kg (8.8 pounds). Want to go down to 12%BF before doing a long slow lean bulk. Wanted to get a BF% estimate and know how much more I need to lose to be 12%. Think I am around 16% right now, but would like to know what you guys think :)[/QUOTE]

Yep 15-16% would be my guess. You aren't too far off about another 4kg should do it around about. Good plan.

[QUOTE=PuppyLife;1576195021]Let myself go for a few years and life happened. I just started to get back into Bodybuilding. I simply want a BF % estimate as a frame of reference. Weight 231 lbs 5'7. Im guessing 31%[/QUOTE]

31-33% would be my guess as well. Everyone starts somewhere. Read the stickies in the Losing fat and nutrition sections of this forum and that will help you lose weight. As for weight training have a look at the stickies in the workout section.

[QUOTE=runuali;1576146301]Height : 169cm
Current Weight 157lbs.

So I went from 216lbs down to 142lbs, then bulked to 172lbs, now I am on a cut and down to 157lbs. Having a lot of trouble losing the last 5lbs. Lost 15lbs so far.

@hardyboysare - could you give me a rough estimate on % body fat, the pic isnt great. I can see my top 4 abs in the morning and at night but faint lines lol but can feel them coming thru.

Also any tips on how to get the last 5 down, or any help on whether I need to change direction ? would be appreciated.
Thanks.[/QUOTE]

Man you set the bar for what is possible. In just a few years you went from badly overweight to ripped (and all this after age 40). If only everyone else on this forum was as dedicated. Repp'd.

[QUOTE=hardyboysare;1576195621]31-33% would be my guess as well. Everyone starts somewhere. Read the stickies in the Losing fat and nutrition sections of this forum and that will help you lose weight. As for weight training have a look at the stickies in the workout section.[/QUOTE]

Thanks man. yeah I understand how the process works. Ive went from 220 to 175 in 3 months during college dorm life a few years back. I think currently I struggle with consistency. Other things get in the way, and I just forget about my goals. When I was successful, I obsessed over it to be honest. Constantly thought about what I was doing and how it is worth the sacrifice. Probably not the healthiest mentally haha. I hate how I let myself go and became this fat depressed man.