[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]
I will warn you that it does become significantly harder to keep progressing in fat loss at sub-10, while trying to hold on to muscle. Wouldn't even advise it unless you have everything set up perfectly.
1.80m
80.7kg
started gym 2 months ago. im with caloric deficit but trying to maintain 130g~140g protein intake per day
bf estimate?
[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]
I would agree with 7-8%. I would advise carrying on bulk as based on your previous pics I have seen you have gained minimal fat at all looks more like glycogen replenishment and mainly muscle. I can't see where you can cut 10lbs of fat?
[QUOTE=Hooper85;1590390001]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.[/QUOTE]
Sounds about right I would have said 16%.
[QUOTE=lastchance2019;1590394211]Only have rear back shot here..
Guessing 16-18%
[url]https://ibb.co/6vGzkYw[/url][/QUOTE]
I am afraid I will need a front pic as that is where most men hold their excess fat.
[QUOTE=riibes;1590445861]1.80m
80.7kg
started gym 2 months ago. im with caloric deficit but trying to maintain 130g~140g protein intake per day
bf estimate?[/QUOTE]
Not very good pic as you are bent over and its dark. But around 19% seems about right.
[QUOTE=hardyboysare;1590490021]I would agree with 7-8%. I would advise carrying on bulk as based on your previous pics I have seen you have gained minimal fat at all looks more like glycogen replenishment and mainly muscle. I can't see where you can cut 10lbs of fat?
Sounds about right I would have said 16%.
I am afraid I will need a front pic as that is where most men hold their excess fat.
Not very good pic as you are bent over and its dark. But around 19% seems about right.[/QUOTE]
Appreciate it.
I'm leaning towards taking the bulk to 170 at least. I really don't have any interest in getting up past 180lb right now. That could change when I reach 170lbs. Who the hell knows.
[QUOTE=hardyboysare;1590490021]I would agree with 7-8%. I would advise carrying on bulk as based on your previous pics I have seen you have gained minimal fat at all looks more like glycogen replenishment and mainly muscle. I can't see where you can cut 10lbs of fat?
Sounds about right I would have said 16%.
I am afraid I will need a front pic as that is where most men hold their excess fat.
Not very good pic as you are bent over and its dark. But around 19% seems about right.[/QUOTE]
Thank you. I want to go down to 15% bodyfat, I'm doing 3 times a week (pull, push, legs) and maintaning a caloric deficit at least 6 times a week because one day I take to enjoy life (drink, go out with friends), to go from 19 to 15% gaining mass and losing some fat, how long would it take?
I dont know in US, but I have 38cm neck and 85cm waist, this gave me 18.2% in a calculator I did, it was simillar than physical avaliation I did..
I'm a beginner and most of the times is being hard for me to see a change in scale, in 2 months I went from 83.5kg to 80.7kg. But I'm seeing lot of differences in arms, chest and shoulders (upper body) but having difficulty seeing results/differences in stomach..
[QUOTE=riibes;1590504941]Thank you. I want to go down to 15% bodyfat, I'm doing 3 times a week (pull, push, legs) and maintaning a caloric deficit at least 6 times a week because one day I take to enjoy life (drink, go out with friends), to go from 19 to 15% gaining mass and losing some fat, how long would it take?
I dont know in US, but I have 38cm neck and 85cm waist, this gave me 18.2% in a calculator I did, it was simillar than physical avaliation I did..
I'm a beginner and most of the times is being hard for me to see a change in scale, in 2 months I went from 83.5kg to 80.7kg. But I'm seeing lot of differences in arms, chest and shoulders (upper body) but having difficulty seeing results/differences in stomach..[/QUOTE]
It is difficult to say, as recomps are awkward things they don't show obvious short term progress as you have seen. In order to see progress on your stomach you will need to carry out a proper cutting phase. It is near impossible to build visual abs and lose fat the same time as they will require you to be low bf% which recomps generally don't succeed in unless you start lean.
Not to say you should start one as building muscle is the harder part. So if you are successfully building muscle and losing fat just carry on until that stalls completely no matter how you progress at the gym (increases in strength and total volume) then you need to pick a goal and if leanness is the goal then cutting is required.
If you are losing weight and getting stronger then that is a good sign just keep progressing and see how you far for the next couple months, if the weight still drops and strength keeps progressing then a successful recomp is likely. If it stops then half the progression (weight intensity) and increase caloric deficit and try and push more for fat lose and muscle retention instead of growth. However it is likely you will get close to 15% without having to drop caloric level to extreme so keep progress as much as possible.
170 cm
73 kg. Should be ca. 18% BF.
[QUOTE=Nykk2077;1590518921]170 cm
73 kg. Should be ca. 18% BF.[/QUOTE]
Yep 18-19% would have been my guess.
Pics on my profile, M18/6'2"/179lbs
[QUOTE=hardyboysare;1590544811]Yep 18-19% would have been my guess.[/QUOTE]
thanks! would you say I'm skinny fat or what?
https ://imgur.com/a/VA6WWto
This is where I currently stand. I dont have a lot of muscle mass so Im not sure if I should continue cutting for long, even though I still have a considerable amount of fat. What would be ideal in my situation?
5’8 168
[QUOTE=birdoandratchet;1590545091]Pics on my profile, M18/6'2"/179lbs[/QUOTE]
Around 16%
[QUOTE=Nykk2077;1590546181]thanks! would you say I'm skinny fat or what?[/QUOTE]
No as you have a V shape which most individuals who are 'undertrained' dont have one. And also your core is noticeable at a higher bf%. You just need to cut some fat to look a little bit leaner. An individual who is 'skinny fat' isn't usually advised to cut they are advised to workout.
[QUOTE=danny287;1590554401]https ://imgur.com/a/VA6WWto
This is where I currently stand. I dont have a lot of muscle mass so Im not sure if I should continue cutting for long, even though I still have a considerable amount of fat. What would be ideal in my situation?
5’8 168[/QUOTE]
You don't have considerable amount of fat you actually look pretty lean IMO.
Bulking would be my advice at a rate of around 2lbs a month and then cutting again in around 6 months (if weight gain is controlled which is key)
Bf% - 16%
[QUOTE=hardyboysare;1590570911]Around 16%
No as you have a V shape which most individuals who are 'undertrained' dont have one. And also your core is noticeable at a higher bf%. You just need to cut some fat to look a little bit leaner. An individual who is 'skinny fat' isn't usually advised to cut they are advised to workout.
You don't have considerable amount of fat you actually look pretty lean IMO.
Bulking would be my advice at a rate of around 2lbs a month and then cutting again in around 6 months (if weight gain is controlled which is key)
Bf% - 16%[/QUOTE]
I like to think Im pretty lean, at least in the mornings before I eat or drink anything but typically in the middle of the day I’ll look like this https ://imgur.com/a/iKzJXTq and it makes me think another 5-10 lbs fat loss wouldnt be terrible
[QUOTE=danny287;1590577891]I like to think Im pretty lean, at least in the mornings before I eat or drink anything but typically in the middle of the day I’ll look like this https ://imgur.com/a/iKzJXTq and it makes me think another 5-10 lbs fat loss wouldnt be terrible[/QUOTE]
Its your choice at the end of the day either way won't kill you and is not extreme in leanness to cause muscle lose. But I can ensure you even in your middle day pic you still look leaner then most individuals. Everyone looks puffier by the end of the day (ok most who eat normally) as they have more food in their system and extra water weight.
By the end of the day most of my six pack is gone even when I am at my leanest it just happen when you eat more.
Like I said though choice is your just don't try and aim to have ripped abs or anything like that yet as cutting that low will cause you to look small. If you want more core definition fine but not too much or diminished returns will occur.
[QUOTE=hardyboysare;1590582631]Its your choice at the end of the day either way won't kill you and is not extreme in leanness to cause muscle lose. But I can ensure you even in your middle day pic you still look leaner then most individuals. Everyone looks puffier by the end of the day (ok most who eat normally) as they have more food in their system and extra water weight.
By the end of the day most of my six pack is gone even when I am at my leanest it just happen when you eat more.
Like I said though choice is your just don't try and aim to have ripped abs or anything like that yet as cutting that low will cause you to look small. If you want more core definition fine but not too much or diminished returns will occur.[/QUOTE]
Thank you. Gonna go two more weeks and then follow your 2 pound a month advice. You are a big help man.
[QUOTE=hardyboysare;1590378921]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.[/QUOTE]
Thank you hardyboysare!! Like the other user said, you are so much help!!!!!
At my current position (pics in body space), 5ft 8inches and 168lbs, would you recommend against maintaining/recomping?
How bad would it be if I go into a slight surplus?
- goal is to be 13 to 14% bodyfat and look muscular and be 185lbs
- I am ok with current level of fat. Would perfer not to get fatter.
- I do not want to look any skinnier either
- I want to maximize my muscle gains and not be too skinny
With this goal in mind, what should I do?
I am following ICF 5x5 and making progress on my lifts.
I am currently trying recomp. Feels like body has not changed Visually for last Couple months (definitely strength has increased). eating between 2300 and 2500 calories a day (depending on hunger - but minimum 2300 calories if I’m not very hungry). 1g per lb of body weight protien most days (95% - else at least 0.8g / lb body weight)
[QUOTE=hardyboysare;1590570911]Around 16%
No as you have a V shape which most individuals who are 'undertrained' dont have one. And also your core is noticeable at a higher bf%. You just need to cut some fat to look a little bit leaner. An individual who is 'skinny fat' isn't usually advised to cut they are advised to workout.
[/QUOTE]
thanks again. Would you recommend me to cut to 12% or is it too much/unrealistic? How long/how many kgs would that take? between 7 and 9?
26 yo. 177cm My body fat calculating scale says that:
105.6 kg
24.6% bodyfat
40% muscle mass
[url]https://ibb.co/0YkLwNC[/url]
[url]https://ibb.co/wW2wbX7[/url]
Height: 6'1
Weight: 193
Pics in my Bodyspace.
I actually already know my body percentage but I was wondering if I should start cutting and end the bulk? I've acquired quite the muscle mass and im storing a lot of fat on my face (somewhat chubby) and a decent amount in my stomach. Opinions?
[QUOTE=Nykk2077;1590617331]thanks again. Would you recommend me to cut to 12% or is it too much/unrealistic? How long/how many kgs would that take? between 7 and 9?[/QUOTE]
Cutting to 12% is clearly possible. I would say around the 7kg bracket would get you close but that does depending on water weight loss.
[QUOTE=orus;1590623721]26 yo. 177cm My body fat calculating scale says that:
105.6 kg
24.6% bodyfat
40% muscle mass
[url]https://ibb.co/0YkLwNC[/url]
[url]https://ibb.co/wW2wbX7[/url][/QUOTE]
I put you a touch higher at around 28%.
[QUOTE=Swolel0;1590644071]Height: 6'1
Weight: 193
Pics in my Bodyspace.
I actually already know my body percentage but I was wondering if I should start cutting and end the bulk? I've acquired quite the muscle mass and im storing a lot of fat on my face (somewhat chubby) and a decent amount in my stomach. Opinions?[/QUOTE]
See my reply on your other post for info I am also sure other will reply as well
[QUOTE=TryingBB;1590587671]Thank you hardyboysare!! Like the other user said, you are so much help!!!!!
At my current position (pics in body space), 5ft 8inches and 168lbs, would you recommend against maintaining/recomping?
How bad would it be if I go into a slight surplus?
- goal is to be 13 to 14% bodyfat and look muscular and be 185lbs
- I am ok with current level of fat. Would perfer not to get fatter.
- I do not want to look any skinnier either
- I want to maximize my muscle gains and not be too skinny
With this goal in mind, what should I do?
I am following ICF 5x5 and making progress on my lifts.
I am currently trying recomp. Feels like body has not changed Visually for last Couple months (definitely strength has increased). eating between 2300 and 2500 calories a day (depending on hunger - but minimum 2300 calories if I’m not very hungry). 1g per lb of body weight protien most days (95% - else at least 0.8g / lb body weight)[/QUOTE]
I think it time you try to pick one goal you have made progress on a recomp as noticeable on your pics but I think results will be quicker if you choose one goal now.
I think you could get away with a bulk for a bit. You know your maintenance as you are not gaining or losing weight so you can easily control your weight increase as long as you have the self-control.
Therefore if you think bulking would be acceptable then try it for 4 months and review progress. Aim to add around 2lbs a month this will equate to around 300 calories surplus. Building muscle is the longer process so no harm in bulking up to around 180lbs then cutting down.
You will need to do both anyway so might as get a head start on the muscle front before aiming to leaner so you have more to reveal. You will need to controlled on the caloric surplus though to ensure fat gains are at an absolute minimum.
[QUOTE=hardyboysare;1590647381]I think it time you try to pick one goal you have made progress on a recomp as noticeable on your pics but I think results will be quicker if you choose one goal now.
I think you could get away with a bulk for a bit. You know your maintenance as you are not gaining or losing weight so you can easily control your weight increase as long as you have the self-control.
Therefore if you think bulking would be acceptable then try it for 4 months and review progress. Aim to add around 2lbs a month this will equate to around 300 calories surplus. Building muscle is the longer process so no harm in bulking up to around 180lbs then cutting down.
You will need to do both anyway so might as get a head start on the muscle front before aiming to leaner so you have more to reveal. You will need to controlled on the caloric surplus though to ensure fat gains are at an absolute minimum.[/QUOTE]
I’m scared to go into a surplus coming from 195lbs but I am going to do it since I do not want to get any skinnier.
Mental note: If I start feeling too fat in a month or so (lol) I will stop the surplus and cut hard to 16% or 17% before next surplus.
Thanks hardyboysare!!
I will report back every so often as an info for other users
Height: 163cm
Weight: 50kg
Female
33 yo
Currently on 1600calories, working out 4 days/week (strong curves programme + additional compound exercises like assisted pull up, weighted lunges, barbell squats etc.)
Carry most of my fat in bell and seems difficult to get rid of it easily.
[QUOTE=Frenchfries1;1590689621]Height: 163cm
Weight: 50kg
Female
33 yo
Currently on 1600calories, working out 4 days/week (strong curves programme + additional compound exercises like assisted pull up, weighted lunges, barbell squats etc.)
Carry most of my fat in bell and seems difficult to get rid of it easily.[/QUOTE]
Around 22-23%
Are you losing weight on your current caloric level.
Generally the waist is one of the last places to lose fat so just keep going. I would say your posture isn't great in the second pic which will add more size visually then you really have.
[QUOTE=Frenchfries1;1590689621]Height: 163cm
Weight: 50kg
Female
33 yo
Currently on 1600calories, working out 4 days/week (strong curves programme + additional compound exercises like assisted pull up, weighted lunges, barbell squats etc.)
Carry most of my fat in bell and seems difficult to get rid of it easily.[/QUOTE]
I'd guess a bit over 20%.
[QUOTE=hardyboysare;1590694121]Around 22-23%
Are you losing weight on your current caloric level.
Generally the waist is one of the last places to lose fat so just keep going. I would say your posture isn't great in the second pic which will add more size visually then you really have.[/QUOTE]
Thanks, my start weight is 50kg and I started weightlifting only recently, a bit more than a month now. I used to eat circa 1400 to 1600 calories, but found that I was feeling really weak and dizzy with only 1400.
I have not put on any weight at 1600, so will continue this way.
Trying to work on that posture!
Hello, I'm 5"9 and weigh 148 pounds. These two pics were taken seconds apart but in different lighting.
Thanks
ibb.co/r3L2QHL
ibb.co/0mQQzQw
[QUOTE=Frenchfries1;1590705031]Thanks, my start weight is 50kg and I started weightlifting only recently, a bit more than a month now. I used to eat circa 1400 to 1600 calories, but found that I was feeling really weak and dizzy with only 1400.
I have not put on any weight at 1600, so will continue this way.
Trying to work on that posture![/QUOTE]
You don't need to go as low as 1400 that is too low and will impact on your performance. Do you have a goal weight in consideration? or are you running a recomp as if you have only started weight training recently it maybe possible to lose fat and build muscle at the same time. You look fine so the choice of what you do is up to you.
Hi guys, any ideas?
[QUOTE=thejinkazama;1590705781]Hello, I'm 5"9 and weigh 148 pounds. These two pics were taken seconds apart but in different lighting.
Thanks
ibb.co/r3L2QHL
ibb.co/0mQQzQw[/QUOTE]
Around 15-16%
[QUOTE=orkmd;1590706851]Hi guys, any ideas?[/QUOTE]
Around 11-12%
6'3 or 6'4~ 190~ lbs 22 years old.
Don't know if I should cut more, or bulk. Biggest issue I have are my love handles.
Pic is flexed.
Ibb.co/M9HVSXV
ibb.co/Db2Fq6T
Can somebody please estimate my body fat? Been on and off cutting for 2 years now but not sure where I sit on the scale.
Height 5.10
Weight 190 lbs
Pictures in bio /progress pics)
[QUOTE=jackgibbo24;1590736521]Can somebody please estimate my body fat? Been on and off cutting for 2 years now but not sure where I sit on the scale.
Height 5.10
Weight 190 lbs
Pictures in bio /progress pics)[/QUOTE]
Around 22-23%
[QUOTE=imirish34;1590731581]6'3 or 6'4~ 190~ lbs 22 years old.
Don't know if I should cut more, or bulk. Biggest issue I have are my love handles.
Pic is flexed.
Ibb.co/M9HVSXV
ibb.co/Db2Fq6T[/QUOTE]
Around 14-15%. You could get away with another 10lbs but certainly no lower. You will need to bulk soon though. Choice is yours you are in that area where either way is fine.
I'm 6 feet
205 pounds give or take
93kg
Pictures in body space
I look extremely soft when not flexed though but if you could help me out . I carry fat around my lower abdomen and chest . My back has visible definition. Any idea how long and to what body weight / fat percent should i cut?
Hi can I would like to have an estimation and please tell me if its fat or loose skin?
I'M 190cm
I weight 74 kilos
Pics in bodyspace
[QUOTE=DDDW;1590756181]Hi can I would like to have an estimation and please tell me if its fat or loose skin?
I'M 190cm
I weight 74 kilos
Pics in bodyspace[/QUOTE]
Odd looking women (your profile says female). Anyway around 13%. Looks like fat to me but more due to your core not being very big then excess fatty tissue. Cutting would not achieve much better look you need to build more muscle.
[QUOTE=potatosavior;1590751531]I'm 6 feet
205 pounds give or take
93kg
Pictures in body space
I look extremely soft when not flexed though but if you could help me out . I carry fat around my lower abdomen and chest . My back has visible definition. Any idea how long and to what body weight / fat percent should i cut?[/QUOTE]
Around 22-23%. I would cut down to 80-85kg then start a bulk. Are you weight training if so what program are you running?
Read this advice for nutrition requirements:-
[url]https://forum.bodybuilding.com/showthread.php?t=173439001[/url]
age 20
Weight 72 kg
height 180 cm
pics in my bodyspace progress
i dont know how to post link here sorry
1 more month, 3 kg less. Looking for another estimate and if I should start bulking/recomping?
Stats:
Height: 173cm
Weight: 70.5 kg
Getting back into last year's shape and planning to improve on it, what do you guys reckon my bf% are at in those 2 pictures?
I'm 5'7" and if I remember correctly I was around 167lbs in the first picture(last year) and am at 172lbs in the second. I guess I lost some muscle mass also since I don't think 5lbs of fat will get me into the first point, but I'll see in a couple weeks+ when I match the weight. Goal is 12-15% then bulk.
[img]https://forum.bodybuilding.com/attachment.php?attachmentid=9168431&d=1572597303[/img]
[QUOTE=sipura51;1590787121]age 20
Weight 72 kg
height 180 cm
pics in my bodyspace progress
i dont know how to post link here sorry[/QUOTE]
17-18%
[QUOTE=Kxer0;1590787551]1 more month, 3 kg less. Looking for another estimate and if I should start bulking/recomping?
Stats:
Height: 173cm
Weight: 70.5 kg[/QUOTE]
Around 19%
[QUOTE=W.I.N.;1590787871]Getting back into last year's shape and planning to improve on it, what do you guys reckon my bf% are at in those 2 pictures?
I'm 5'7" and if I remember correctly I was around 167lbs in the first picture(last year) and am at 172lbs in the second. I guess I lost some muscle mass also since I don't think 5lbs of fat will get me into the first point, but I'll see in a couple weeks+ when I match the weight. Goal is 12-15% then bulk.
[img]https://forum.bodybuilding.com/attachment.php?attachmentid=9168431&d=1572597303[/img][/QUOTE]
Left one:- Around 21%
Right one:- Around 24%
Although a side and back pic would help estimate.
[QUOTE=hardyboysare;1590793281]
Left one:- Around 21%
Right one:- Around 24%
Although a side and back pic would help estimate.[/QUOTE]
Alright just took some new pics for current state, 5'7" 172lbs
[img]https://forum.bodybuilding.com/attachment.php?attachmentid=9168451&d=1572624794[/img]
[QUOTE=W.I.N.;1590807091]Alright just took some new pics for current state, 5'7" 172lbs
[img]https://forum.bodybuilding.com/attachment.php?attachmentid=9168451&d=1572624794[/img][/QUOTE]
You do have some good level of core muscle that is what is throwing my estimates as you can see your core even though you are higher in bf%.
But still I would put you just below the mid 20% so around 23-24%
[QUOTE=hardyboysare;1590816121]You do have some good level of core muscle that is what is throwing my estimates as you can see your core even though you are higher in bf%.
But still I would put you just below the mid 20% so around 23-24%[/QUOTE]
Alright thanks! So I guess I should reach 15% around 155lbs or 12% at around 150lbs if I don't lose muscle mass. Yeah I don't think I'll be able to reach my goal of at least 15% by Christmas but I'll do the best I can.
Also nice to hear I have good core muscles, I didn't think that was the case since I only ever do ab exercises sporadically lol. Maybe abs will show at a higher bf than I expect them to.
Could I get a BF estimate for my before and after? Check my body space
I’m 5’8” and in the before picture I was 194lbs on June 20th before I started working out and the after I’m at 182.2lbs today.
Thanks
145 lbs 5 foot 7
[QUOTE=RkSwift;1590869271]145 lbs 5 foot 7[/QUOTE]
Around 17%
[QUOTE=shmanks;1590867001]Could I get a BF estimate for my before and after? Check my body space
I’m 5’8” and in the before picture I was 194lbs on June 20th before I started working out and the after I’m at 182.2lbs today.
Thanks[/QUOTE]
Before:- 25% around about
After:- 20ish%.
Good progress can clearly see solid muscle gains.
[QUOTE=hardyboysare;1590873931]Around 17%
Before:- 25% around about
After:- 20ish%.
Good progress can clearly see solid muscle gains.[/QUOTE]
Thanks man, the wife took the picture and asked if she could post it and that’s when I realized I was getting moobs haha so I’ve been going strong since. Just started to dial in my diet the last few weeks and count, and weigh every thing I eat and hit my deficit goal. I’ll be back at the end of December with another picture and I’m hoping to be in the 170-175 range
Hi guys, just wanted a quick bodyfat estimate for my current physique as I'll be starting a lean bulk tomorrow.
Height: 5'9
BW: 125-126lbs
Waist: 26in
Planning to get to around 130 by February, then see where I go from there, but really wish to take things slow.
[QUOTE=TAWS6;1590878311]Just ended a 15 week cut. Went from 207 to 187. Zero strength loss. I was debating cutting some more or attempting a recomp. Any advise? Thx.
Left = end of bulk
Right = end of cut[/QUOTE]
Bulk:- 23% about
Cut:- Around 15%
You could get away with cutting more and look more defined and still solid to around 175ish lbs and will be in the area of 10-12% depending on water and glycogen loss and of course lean mass loss which is likely to occur near the bottom end.
And again I imagine strength will start dropping nearer you get you 12% (usually does for me). As for recomp the 'attempt' is the problem as you know the science supports its possibility with even elite athletes still successful with recomps but I think the point past 15% bf it becomes more and more challenging to successfully achieve this without continuously increase exercise amount to drive growth from your fat stores.
And for someone like yourself based on your high lifts, massive increases in strength are unlikely therefore stimulating growth without a caloric surplus becomes less likely unless the continual increase of volume occurs to compensate the inability to continuously increase strength.
You could try for a few months at a recomp and see how you progress. This would give you a break from dieting and allow for hormonal balance to occur which in itself may offer some water weight loss and glycogen replenishment making you look leaner and bigger and offer a true picture of your natural physique at this weight level. From there you will also have an idea of your new maintenance TDEE and allow more accurate calculation of deficit or surplus depending on your goal.
Another point to consider is what is your current caloric level? As if that number is getting a tad lower then you like and pretty sad (I have been known to go to 1600 calories before and that is depressing) then a break will allow you to hopefully increase your current TDEE with hormonal balancing and drive extra NEAT.
[QUOTE=MengShu57;1590883741]Hi guys, just wanted a quick bodyfat estimate for my current physique as I'll be starting a lean bulk tomorrow.
Height: 5'9
BW: 125-126lbs
Waist: 26in
Planning to get to around 130 by February, then see where I go from there, but really wish to take things slow.[/QUOTE]
10-11%. You can go a lot higher then 130lbs and not worry. 4lb weight increase could end up being just water weight. I would think bulking slowly up to at least 140-150lbs then review. Do that gaining around 1-2lbs a month and you will look very good and solid.