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

Very motivating and great results!

[QUOTE=up87;1563169661]Hi guys,

31y male, 178cm, 89kg. Im starting a workout program today and woud like to know where im at to track progress. I would really appreciate an estimate. Thanks in advance![/QUOTE]
Bump from page 149, thanks in advance for your estimate!

[QUOTE=up87;1564257331]Bump from page 149, thanks in advance for your estimate![/QUOTE]

About 22-24%

[QUOTE=Vroh;1564253201]6'2 170. Lost 40 pounds through cardio over the past year, and am curious on my bf%. Been lifting for about two months now, and I'm up 7 pounds from where I started. I have really neglected core though. If I were to grind core as much as everything else, would abs cut through, or do I need to lose a bit more fat?[/QUOTE]

I would guess at 15% is a safe bet although it is difficult to say as your muscle amount is a tad low. You may be able to lower body fat through a body recomp with the added benefit of newbie gains as you have only been weight lifting for two months. As for a full six pack no you will need to lose weight in the future but certainly not now, however you can gain a strong/ muscular core which will make it so much easier on your next cut. Just a small note careful on the weight gain if you are bulking (instead of body recomp) for now you are probably enjoying newbie gains and the first few weeks of your bulk would be gains of water and glycogen but weight gain should slow down as you get better more muscular as usually muscle gains are limited to 1-2 lbs a week past newbie gains.

[QUOTE=Renegon88;1564248001]Can you please estimate my Bf%?
I am 5' 7'', and I've been watching my weight the past week and it fluctuates between 152-154. I believe I may be categorized as "Skinny- fat"?

I am looking to build muscle and get leaner. Along with resistance training, where do I start? Cutting? Bulking? Or maintenance caloric intake? What would be a reasonable time period for either the cut/bulk/maintain?

Thanks![/QUOTE]

Weekly changes are nothing look over 2-3 weeks. About 22%. As said in your previous forum post if you are a new to weight lift try eating just below maintenance calories (like 200 less) and work hard on a proven weight program (look at stickies) for a period of time like 6 months. If after that nothing has happen (it will as you will at the least get stronger) you will need to cut to about 15% or when you are happy. Remember though take advantage of a body recomp if new to weight training it makes a huge difference.

[QUOTE=Frest1997;1564236941]Unflexed, 184lbs, 6ft 1.

planning on getting down to 180 then recomping for the foreseeable furture on maintenance calories.

What bf do you think i am at?[/QUOTE]

I would say 12-13% with good muscle physique. Adonis belt is coming along very well. Good plan to be honest you will reap some benefits from a body recomp and still have a defined physique.

[QUOTE=chrisseals;1564236191]Thanks for your thoughts - so maybe lean bulk through March then cut down for summer?[/QUOTE]

That is difficult to say as everyone gains muscle differently however if you guess you gain on average 1-2lbs a month that is 10lb gain max however not all will be muscle (no stopping that maybe 80% muscle/ 20% fat but more likely 70-60% muscle 30-40% fat) then you have gained 6-8lbs of muscle you will notice it but will it be enough..... I would personally keep going on a lean bulk for 8 months solid then cut if needed (you may become more defined due to the new muscle). Hope that helps.

[QUOTE=hardyboysare;1564261751]
I would guess at 15% is a safe bet although it is difficult to say as your muscle amount is a tad low. You may be able to lower body fat through a body recomp with the added benefit of newbie gains as you have only been weight lifting for two months. As for a full six pack no you will need to lose weight in the future but certainly not now, however you can gain a strong/ muscular core which will make it so much easier on your next cut. Just a small note careful on the weight gain if you are bulking (instead of body recomp) for now you are probably enjoying newbie gains and the first few weeks of your bulk would be gains of water and glycogen but weight gain should slow down as you get better more muscular as usually muscle gains are limited to 1-2 lbs a week past newbie gains. [/QUOTE]
I'm currently eating 3200 cals a day, with 150g+ protein, whether or not it's a training day. Would you recommend I continue bulking, then go on a cut? Or try body recomposition? I'd honestly be happy with 12-13% bf, and I'm not sure what to do, as my goal isn't to get huge just yet, rather to look decent with a shirt off. (for now) Example of where I'd like to be below

[QUOTE=Vroh;1564264611]I'm currently eating 3200 cals a day, with 150g+ protein, whether or not it's a training day. Would you recommend I continue bulking, then go on a cut? Or try body recomposition? I'd honestly be happy with 12-13% bf, and I'm not sure what to do, as my goal isn't to get huge just yet, rather to look decent with a shirt off. (for now) Example of where I'd like to be below[/QUOTE]

You don't get there by cutting though. That dude in the photo has a lot more muscle mass than you and if you don't add the muscle mass, you'll never look anything like that.

[QUOTE=Vroh;1564264611]I'm currently eating 3200 cals a day, with 150g+ protein, whether or not it's a training day. Would you recommend I continue bulking, then go on a cut? Or try body recomposition? I'd honestly be happy with 12-13% bf, and I'm not sure what to do, as my goal isn't to get huge just yet, rather to look decent with a shirt off. (for now) Example of where I'd like to be below[/QUOTE]

It is impossible to compare and look like another physique we all grow differently and look different. However to answer your question to gain a similar build you need to build muscle being 19 and new you can do a body recomp and you will gain good amount of muscle whilst potentially lowering bf% (by having a greater % of muscle to fat ratio). You are gaining weight so you are on the right course just monitor your fat gains, do this by measuring your waist and ensuring increase in size is minimal, take measures of the rest of your body to note size increases, regular weigh ins like every week or 2 and keep to about 2-3 lbs max (as you have some newbie gains to utilize) and finally weekly pictures all help to note muscle to fat gains.

As long as your calories are 200-500 more then your maintenance then you are lean bulking if more then you are what some people call "dirty bulking" I personally call over eat.... As for protein have a minimum 0.7g per lb of bw and fats 0.4g per lb of bw the rest of your calories eat what you like is fine. Keep working hard in the gym with a proven program (see stickies) and you can achieve what you want.

5'8'' 140 lbs... I've tested body fat% but it seems all over the map. Want to bulk but it helps to know your Lean Body Mas...


Only have a front pic, please tell me if that's enough to get an idea.. Thanks.

[QUOTE=hardyboysare;1564262871]That is difficult to say as everyone gains muscle differently however if you guess you gain on average 1-2lbs a month that is 10lb gain max however not all will be muscle (no stopping that maybe 80% muscle/ 20% fat but more likely 70-60% muscle 30-40% fat) then you have gained 6-8lbs of muscle you will notice it but will it be enough..... I would personally keep going on a lean bulk for 8 months solid then cut if needed (you may become more defined due to the new muscle). Hope that helps.[/QUOTE]

It does help somewhat. The subjectivity is what gets me. How do I know how far to take that lean bulk without getting irreparably fat is my fear. Now that I have been pretty lean twice, I feel fat with even a thin layer of fluff on my body. I need to play chicken against myself basically... keep going to make the gains before I do another cut. (If lifts are progressing, keep on going?)

So a lean bulk, 200kcal above maintenance daily sound like enough if I’m working a 3 day upper lower? Really appreciate the input.

Hello guys ! Can you help me evaluate my bodyfat percentage ?

--> I am 1m83 (6') for 83kg (183 lbs).
I join my pictures.

Thank you very much !

[QUOTE=hardyboysare;1564235201]Yet it is so close. I personally find aiming for a bf% is helpful but not a full picture as there is no way (except autopsy and we don't want to use that :-) ) to 100% predict bf. Not to mention I personally would prefer a solid flexible bf (between 11-15%) as long as I look good with visible abs unflexed that to me tells me that I have gained good solid muscle and can enjoy normal day day to life without forever worried about what I eat. So if you feel 10% is what you want then a few more pounds would have you touching it (should usually start to see lower abs) you clearly know what to do. If you are happy with how you look which I must say is a great physique its your choice to maintain or gain slowly and get bigger. [/QUOTE]

Thanks again. I know that my physique is pretty solid right now, and I've worked hard to get there. In the context of my overall health, age and size, I am in a very good place for sure. Dialling-in nutrition and training in a tough job and the sacrifice is significant, so one needs to *see* the results in order to get a sense of achievement. The mirror tells a story, and you'd want the numbers to support it.

I do recognise that, as you point out, nothing is accurate or exact so I'm really pleased with the progress I made. It is a lifestyle choice for me, so will keep going and enjoy the next phase!

Wanted to get a bodyfat estimate on the following 2 pics:

imgur.com/a/gYSkfBU

imgur.com/a/PjHJqWr

About 3 weeks apart between the 2 pics. Top pic is pre-cut (~172lbs). Bottom pic is after-cut (~164lbs). About an 8lb difference with probably about 3-5lbs of that being water weight.

[QUOTE=Mic77;1564269541]5'8'' 140 lbs... I've tested body fat% but it seems all over the map. Want to bulk but it helps to know your Lean Body Mas...


Only have a front pic, please tell me if that's enough to get an idea.. Thanks.[/QUOTE]

About 13%. Lean bulking is the right call.

[QUOTE=AdrienDLC;1564308751]Hello guys ! Can you help me evaluate my bodyfat percentage ?

--> I am 1m83 (6') for 83kg (183 lbs).
I join my pictures.

Thank you very much ![/QUOTE]

21% would be a close call give or take a couple of percentage.

[QUOTE=dzd17;1564328291]Wanted to get a bodyfat estimate on the following 2 pics:

imgur.com/a/gYSkfBU

imgur.com/a/PjHJqWr

About 3 weeks apart between the 2 pics. Top pic is pre-cut (~172lbs). Bottom pic is after-cut (~164lbs). About an 8lb difference with probably about 3-5lbs of that being water weight.[/QUOTE]

12-13% is a good call, very good progress.

[QUOTE=chrisseals;1564283321]It does help somewhat. The subjectivity is what gets me. How do I know how far to take that lean bulk without getting irreparably fat is my fear. Now that I have been pretty lean twice, I feel fat with even a thin layer of fluff on my body. I need to play chicken against myself basically... keep going to make the gains before I do another cut. (If lifts are progressing, keep on going?)

So a lean bulk, 200kcal above maintenance daily sound like enough if I’m working a 3 day upper lower? Really appreciate the input.[/QUOTE]

Based on your physique you are no where near being close to being fat so you will have to learn change your mind set when trying to gain weight. Although when you lean bulk its not the object to gain weight quickly and make massive gains straight away in a small surplus of calories you simply won't. A lean bulk is tool to optimize your weight gain towards muscle development, in most people you can only gain a 1-2 lbs a month and eating more calories then 200-500 above maintenance will only add fat. As far as I am aware no credited scientific works have shown "dirty bulking" to cause extra muscle gains.

When bulking be that "lean" or "dirty" you will add fat there is no helping that, however when only adding 1-2lbs a month you can ensure that if you are putting on more fat then muscle you can resolve it by lower calories, increase cardio or even work harder on your lifts. Ways to tell if you are gaining muscle over fat can be difficult with such small margins so don't get too focused on it on a weekly bases look at it more monthly. However to a few pointers to indicate muscle develop are through strength increase, increasing of total volume (gets easier to lift the total weight), measurements (if your waist increase in size then you maybe eating too much) and mirror (take regular pictures).

I am no expert on training programs so I would always go with a proven program on the stickies if stuck or post a comment and ask for advice, however generally run a surplus for 2/3 weeks and see if you gain weight if not increase calories by another 200-300 and keep repeating if weight doesn't increase (whilst monitoring body fat). If weight increases too much decrease by 200 and repeat. You won't get fat over night so you have time to fix any flaws so don't worry.

[QUOTE=hardyboysare;1564344751]

21% would be a close call give or take a couple of percentage.

[/QUOTE]

Thanks man ! I actually thought I was over 25%. You're positive that i'm under ? I'm about to follow the recommendations of the "Bigger Leaner Stronger" book, and the recommended nutrition is different for over 25% and for under.

Body fat estimates? I have been bulking for approx 5 months, and have gained 9 kg. I plan to start a cut in january-february. But I am a bit concerned that maybe I would look too skinny/light if I start to cut in a couple of months, or do you guys think I have a decent base and would look good with a lower BF? Estimates and opinions very much appreciated!

Stats
Weight: 81 kg
Height: 182 cm

thanks in advance

[QUOTE=AdrienDLC;1564356221]Thanks man ! I actually thought I was over 25%. You're positive that i'm under ? I'm about to follow the recommendations of the "Bigger Leaner Stronger" book, and the recommended nutrition is different for over 25% and for under.[/QUOTE]

I would say you are under 25% usually I see that someone who is over 25% has a greater amount of fat around their chest which you don't. Generally your fat is on your belly (like most men) so between 20-25% is quite confident as fat lose in arms usually occur when below 20%. Although do remember bf% estimates are never 100% only a guideline, and genetics play a part in where fat is stored which is individualized.

[QUOTE=hardyboysare;1564346471]Based on your physique you are no where near being close to being fat so you will have to learn change your mind set when trying to gain weight. Although when you lean bulk its not the object to gain weight quickly and make massive gains straight away in a small surplus of calories you simply won't. A lean bulk is tool to optimize your weight gain towards muscle development, in most people you can only gain a 1-2 lbs a month and eating more calories then 200-500 above maintenance will only add fat. As far as I am aware no credited scientific works have shown "dirty bulking" to cause extra muscle gains.

When bulking be that "lean" or "dirty" you will add fat there is no helping that, however when only adding 1-2lbs a month you can ensure that if you are putting on more fat then muscle you can resolve it by lower calories, increase cardio or even work harder on your lifts. Ways to tell if you are gaining muscle over fat can be difficult with such small margins so don't get too focused on it on a weekly bases look at it more monthly. However to a few pointers to indicate muscle develop are through strength increase, increasing of total volume (gets easier to lift the total weight), measurements (if your waist increase in size then you maybe eating too much) and mirror (take regular pictures).

I am no expert on training programs so I would always go with a proven program on the stickies if stuck or post a comment and ask for advice, however generally run a surplus for 2/3 weeks and see if you gain weight if not increase calories by another 200-300 and keep repeating if weight doesn't increase (whilst monitoring body fat). If weight increases too much decrease by 200 and repeat. You won't get fat over night so you have time to fix any flaws so don't worry.[/QUOTE]

Thanks a lot for the guidelines. I think I’ve become overly worried about drifting over that 15% mark when bulking, but it’s caused me to spin my wheels a bit. Great info, thanks again!

[QUOTE=repzor;1564391581]thanks in advance[/QUOTE]

11% - 12% I would have you at. You are quite lean, I highly recommend you start adding some muscle mass.

[QUOTE=PabloGala;1564357331]Body fat estimates? I have been bulking for approx 5 months, and have gained 9 kg. I plan to start a cut in january-february. But I am a bit concerned that maybe I would look too skinny/light if I start to cut in a couple of months, or do you guys think I have a decent base and would look good with a lower BF? Estimates and opinions very much appreciated!

Stats
Weight: 81 kg
Height: 182 cm[/QUOTE]

I have you around 15% as your core muscle are no longer noticeable however you have that tapered look (V shape). From my opinion you have one of physiques where you could go either way really. If you did carry on bulking I would take it a bit slower as a 9kg (nearly 20lb) gain in 5 months is tad fast optimally, however you have the muscle mass to carry off the extra fat gained. By taking it slower and pushing the bulk longer you could add more muscle before cutting around the 18-20% fat range. However if you did go with your plan of cutting in Jan you would have enough mass to most likely get quite defined. Remember though when you cut your weight will be a lot lower then you expect it to be.

[QUOTE=hardyboysare;1564418151]11% - 12% I would have you at. You are quite lean, I highly recommend you start adding some muscle mass.



I have you around 15% as your core muscle are no longer noticeable however you have that tapered look (V shape). From my opinion you have one of physiques where you could go either way really. If you did carry on bulking I would take it a bit slower as a 9kg (nearly 20lb) gain in 5 months is tad fast optimally, however you have the muscle mass to carry off the extra fat gained. By taking it slower and pushing the bulk longer you could add more muscle before cutting around the 18-20% fat range. However if you did go with your plan of cutting in Jan you would have enough mass to most likely get quite defined. Remember though when you cut your weight will be a lot lower then you expect it to be.[/QUOTE]

Appreciate the feedback! I actually though I was around 18%.

Could you elaborate on the last, not sure if I understand? "Remember though when you cut your weight will be a lot lower then you expect it to be"?

[QUOTE=PabloGala;1564422921]Appreciate the feedback! I actually though I was around 18%.

Could you elaborate on the last, not sure if I understand? "Remember though when you cut your weight will be a lot lower then you expect it to be"?[/QUOTE]

Well remember bf estimates will always be slightly out, however as you still have that decent V shape I would consider that with the tapering of your waist your not yet closing in on 20% (18-20%) range who generally have little definition in both core structure and shoulder definition.

What I was noting was when you do start a cut is that to become the range of 10-12% which generally is the ab range (beach look if you like) your overall weight will be a lot lower then you expect it to be. Through my cut and other people I have seen and heard from is that aiming for a set weight to become is not really the best thing to aim for, and you should focus on the mirror more then your final weight.

For example if you started your cut at 18% body fat and your final weight at the start of the cut was 85kg you have 8% fat to lose to get to 10% body that should equal about 6.8kg of fat, however your final weight at 10% will most likely not be 78.2kg it will more likely be closing in on 73kg range. Just judge your progress by the mirror when you do decided to cut and when happy begin a recomp or lean bulk.

Hello, any guess what could be my bf?
Stats:
1.80 m
89 kg

Thanks in advance!

[QUOTE=hardyboysare;1564424831]Well remember bf estimates will always be slightly out, however as you still have that decent V shape I would consider that with the tapering of your waist your not yet closing in on 20% (18-20%) range who generally have little definition in both core structure and shoulder definition.

What I was noting was when you do start a cut is that to become the range of 10-12% which generally is the ab range (beach look if you like) your overall weight will be a lot lower then you expect it to be. Through my cut and other people I have seen and heard from is that aiming for a set weight to become is not really the best thing to aim for, and you should focus on the mirror more then your final weight.

For example if you started your cut at 18% body fat and your final weight at the start of the cut was 85kg you have 8% fat to lose to get to 10% body that should equal about 6.8kg of fat, however your final weight at 10% will most likely not be 78.2kg it will more likely be closing in on 73kg range. Just judge your progress by the mirror when you do decided to cut and when happy begin a recomp or lean bulk.[/QUOTE]

Aaah, I see. That was what I though, but just wanted to be sure what you meant. Yeah, fatloss isn't linear and some muscle loss is inevitable.

I am excited to see how I will look after having shed some bodyfat. My arms especially need some definition. I guess lowering bodyfat will also make them look bigger.

Hi - Started cutting in March at 194lbs. Trying to hit 10% to start a lean bulk. Hoping to finally build a decent chest. Thanks in advance!

53

5'10"
161 lbs

[QUOTE=michielvf;1564428521]Hello, any guess what could be my bf?
Stats:
1.80 m
89 kg

Thanks in advance![/QUOTE]

12-13% if flexing, around 11% if in relaxed state give or take a percent you can see all six of your six pack and you have a clear Adonis belt very good muscle amount as well.

[QUOTE=Spankuh;1564492741]Hi - Started cutting in March at 194lbs. Trying to hit 10% to start a lean bulk. Hoping to finally build a decent chest. Thanks in advance!

53

5'10"
161 lbs[/QUOTE]

14% is about right. You can see the outline of your core and defined shoulders. You look like you have a good core base.

My profile pic is my only current pic - what body fat % do you think I'm at?

6'1"
158lb
30.5" waist

[url]https://imgur.com/a/7TPGLou[/url]
I’m 5’7 153 21yo I’ve been lifting for 8 months while eating slightly under maintenance for 5 months and have been eating a little over for the past 3 months since I started to really stall on my lifts. Now I’m currently gaining strength again and my lifts are sitting at 210 bench, 125 ohp, 250 squat ( had hip impingement so it slowed my progress down but it has cleared up so will begin trying to increase again ) and 270 dl. I’m not sure if I should try and cut or continue eating slightly above my maintenance? I’m having trouble figuring out my exact maintenance as well I’m working out 4 times a week and working at amazon a physical job (literally walking miles a day factory is huge) doing cardio after the gym as well. Calcs day my
Tdee is around 2500 but I feel like when I’m eating that much I look fatter, but when I was doing a cut for a couple weeks at 1600 I was super tired and lost 6lbs in those two weeks I’m sure most of it was water. What do you guys suggest?

Any thoughts on this BF%? I'm 42, 6 foot tall. This is with a flex on.

6ft 1
182lbs
20 y/o

sorry for dirty mirror