No worries man. Thanks for clearing that up. And I also didn't mean that in the sense that others are not also deserving, I just tend to click on certain types of threads where there is a core contingent giving the best answers, of which hardyboysare is one of them.
[QUOTE=hardyboysare;1593796601].
About 19%.
What are you major lifts like (1 rep max) and what program are you running.[/QUOTE]
I am running prahks greyskull LP and my lifts are:
3x5 bench: 135
3x5 squat: 195
1x5 Deadlift:185
I of course want to get bigger and make better strength gains but I also don’t want to get fat
[QUOTE=DonQuixote01;1594036811]I am running prahks greyskull LP and my lifts are:
3x5 bench: 135
3x5 squat: 195
1x5 Deadlift:185
I of course want to get bigger and make better strength gains but I also don’t want to get fat[/QUOTE]
Well your program is fine so you can keep progressing on that.
As for your caloric target if you are now stalling at maintenance calories I personally would add a small amount aiming to gain around 1lb a month. An extra 200 calories around workout times may help (carb based has always helped me). Keep doing that with a very small caloric surplus and you should build just muscle.
Personally I would keep going with that until your stall again without any weight increase then increase by another 200 calories. You shouldn't gain much if any fat if you control the caloric surplus religiously, this can be annoying because it doesn't allow loosening of eating habits whilst bulking but it does work.
You should be able to stay within the range of fat 19-21% for a while yet whilst gaining more muscle. As for your program I am not one for changing until you have tried everything to progress and you saw improvements with a large surplus therefore try a very limited surplus and see if you can progress further before considering moving to a upper/ lower 4 day program.
Have you tried a reset and a deload yet (reset first always unless you feel dreadful) , if not you may need to implement one here is how if you don't know:-
Reset
[quote][B]What do I do if I fail on my sets?[/B] If you fail a lift two days in a row then drop the weight 15% for the lift you are failing (reset.) This is a good time to work on form since the weight is a bit lighter again. Form can make or break your lift. You will still be growing with lighter weight. If you don't reduce weight you will likely get slower results.[/quote]
Deload
[quote][B]What about deloading?[/B] If you are feeling sluggish and not as strong as you normally are it may be time for a deload. Every 6-8 weeks is a good guess, but everyone is different. This can be done by skipping one workout to give you 4-5 days of consecutive rest. This will keep your central nervous system happy and it will help you push more weight in the long run. A deload should be at least 4 days of rest on this program.[/quote]
Need i cut or bulk?
5'11
178 lbs
BP: 135X5
DL: 225x5
SQ: 225x6
Pullups: 5xbodyw
And, my bodyfat is too high?
Pics:
https :// imgur. com/ a/xOdJVeS
Thanks alots,
[QUOTE=Avanos;1594058171]Need i cut or bulk?
5'11
178 lbs
BP: 135X5
DL: 225x5
SQ: 225x6
Pullups: 5xbodyw
And, my bodyfat is too high?
Pics:
https :// imgur. com/ a/xOdJVeS
Thanks alots,[/QUOTE]
Around 21% I think you could still aim to gain mass as if you cut you will look too skinny. Aim to add 1lb a month whilst progressively getting stronger.
Bodyfat% estimate?
6'2 169lb
[IMG]https://i.imgur.com/0B8CIav.png[/IMG]
[QUOTE=dirkdiggleryo;1594101731]Bodyfat% estimate?
6'2 169lb
[IMG]https://i.imgur.com/0B8CIav.png[/IMG][/QUOTE]
Tad hard to see due to the shadowing but I would estimate around still around 10-11%.
[QUOTE=hardyboysare;1594104841]Tad hard to see due to the shadowing but I would estimate around still around 10-11%.[/QUOTE]**** man i really feel 9%, wish id gotten better lighting :/
[QUOTE=dirkdiggleryo;1594104891]**** man i really feel 9%, wish id gotten better lighting :/[/QUOTE]
Well you are extremely lean as you can clearly see so doesn't really matter what actual number you are. I don't think you are quite 9% but I am often wrong and there is no way of knowing anyway.
So if you feel lean enough then just stop cutting when you are happy. Like I said it is difficult to tell in the lighting present as your previous request had better lighting and was easier to estimate.
Fantastic work anyway.
[QUOTE=hardyboysare;1594059501]Around 21% I think you could still aim to gain mass as if you cut you will look too skinny. Aim to add 1lb a month whilst progressively getting stronger.[/QUOTE]
Thank you very much for the advice.
My psychological and physical problem is that I have swollen nipples and I don't know if it's because I touch them so much that they hurt a little... I know it's gynecomastia but... do you think that if I have gynecomastia it would be right to keep gaining weight instead of losing it?
In the photos you can't see the gynecomastia because I was cold and I forgot to add this part. Thanks a lot, for everything, I have the idea that lowering my fat percentage could reduce my gynecomastia.
Howdy howdy. So today I reached the end of my first structured one year bulk. I came up a bit short on the weight gain. I wanted to get back up to 160lbs but am sitting around 150lbs currently. This the last BF% update I'll ask for until I reach 170lbs, just curious to see how I did overall after a year.
I'm definitely going to take it to at least 160lbs-170lbs, but I wanted to get a one year estimate.
Below is my starting pic from last December at 129lbs and 3 from this morning at around 150lbs. Thanks in advance BF% experts.
Bf estimate? M18 5’8 160
First picture is flexed
https:/ /imgur.com/a/snQhiud
Back again.
I took some photos with better lighting and angles to accurately record my progress and thought I’d ask again what you think my body fat percentage is. I’ve lost about 5lbs, but don’t expect too much progress in the mirror.
I’m 18
~81kg / 178lbs
1.76cm / 5’9”
The photos are in bodyspace
Thanks
[QUOTE=Nicksosure1;1594113651]Howdy howdy. So today I reached the end of my first structured one year bulk. I came up a bit short on the weight gain. I wanted to get back up to 160lbs but am sitting around 150lbs currently. This the last BF% update I'll ask for until I reach 170lbs, just curious to see how I did overall after a year.
I'm definitely going to take it to at least 160lbs-170lbs, but I wanted to get a one year estimate.
Below is my starting pic from last December at 129lbs and 3 from this morning at around 150lbs. Thanks in advance BF% experts.[/QUOTE]
I still can barely see any fat at all so I would say 7-8%.
[QUOTE=hardyboysare;1594133641]I still can barely see any fat at all so I would say 7-8%.[/QUOTE]
Appreciated again pal
Can someone please tell me, what percentage my body fat is?
[QUOTE=bluebery1;1594181581]Can someone please tell me, what percentage my body fat is?[/QUOTE]
Is that a caliper you’re holding your fat with? lol
Look at some of the other pictures of people who posted before you and post pictures like that so that they can give you a better estimate.
[QUOTE=TryingBB;1594185521]Is that a caliper you’re holding your fat with? lol
Look at some of the other pictures of people who posted before you and post pictures like that so that they can give you a better estimate.[/QUOTE]
It's your ma's super soft hand holding it.
[QUOTE=bbnoabs;1594128991]Back again.
I took some photos with better lighting and angles to accurately record my progress and thought I’d ask again what you think my body fat percentage is. I’ve lost about 5lbs, but don’t expect too much progress in the mirror.
I’m 18
~81kg / 178lbs
1.76cm / 5’9”
The photos are in bodyspace
Thanks[/QUOTE]
Around 24%
[QUOTE=bluebery1;1594187841]It's your ma's super soft hand holding it.[/QUOTE]
[QUOTE=bluebery1;1594181581]Can someone please tell me, what percentage my body fat is?[/QUOTE]
How lovely of you I am sure she will be able to give you a good estimate then.......
From that one pic its difficult to assess kinda need a whole body pic but around 20-22% I would guess from that pic.
[QUOTE=hardyboysare;1594189211]How lovely of you I am sure she will be able to give you a good estimate then.......
From that one pic its difficult to assess kinda need a whole body pic but around 20-22% I would guess from that pic.[/QUOTE]
Here full body pic
[QUOTE=bluebery1;1594190691]Here full body pic[/QUOTE]
OK thanks.
You actually look a little lower at 18ish%
6 feet 1 inch, 220 lbs.
Currently weigh 205lbs, would like an estimation on body fat %.
I’d like to cut down until my abs are visible but the more muscle I lose the more I want to bulk. What do you guys think? I’ve honestly never had my body fat low enough to see even part of my abs - hence why I’m considering getting there before starting a lean bulk.
Any help is much appreciated
imgur. com/gallery/DbIcRRJ
Want to know what my BF percentage is. I'm 5' 11' 190 lbs. Thanks for any responses!!
i weighed 61.4 in my last post and now i weigh 59.8, still seems like i've gotten fatter?
before is first pic and after is after. it feels like no matter how hard i cut i can't seem to get back to that slim flat abs physique i used to have. what should i do at this point? i just want flat abs.
I’m back after I’ve been bulking for about 3.5 months and I’ve gained roughly a solid 12 pounds. I gained like 6 lbs the first week but nu gaining rate steadied out after it. I’ve made great progress with strength but I want to do a minicut because I have definitely noticed fat gain and I’m getting sick of stuffing my face with food lol.
I’m about 5’6, 157ish lbs, 18 years old
Pics are in body space
Thanks!
About 12% or so, solid mass too.
[QUOTE=n4pst3rCOD;1594209991]6 feet 1 inch, 220 lbs.[/QUOTE]
Around 26%
[QUOTE=SamF68;1594211401]Currently weigh 205lbs, would like an estimation on body fat %.
I’d like to cut down until my abs are visible but the more muscle I lose the more I want to bulk. What do you guys think? I’ve honestly never had my body fat low enough to see even part of my abs - hence why I’m considering getting there before starting a lean bulk.
Any help is much appreciated
imgur. com/gallery/DbIcRRJ[/QUOTE]
18-19% or near enough. Honestly you need more mass before you will get abs I am afraid. At 6ft 5 and nearly sub 200lbs you will be very skinny to achieve abs.
[QUOTE=jamalwilliams22;1594223611]Want to know what my BF percentage is. I'm 5' 11' 190 lbs. Thanks for any responses!![/QUOTE]
12% very solid mass. Only seem to retain small amount of fat on your stomach and sides, looking good.
[QUOTE=arrentz;1594267871]i weighed 61.4 in my last post and now i weigh 59.8, still seems like i've gotten fatter?
before is first pic and after is after. it feels like no matter how hard i cut i can't seem to get back to that slim flat abs physique i used to have. what should i do at this point? i just want flat abs.[/QUOTE]
Becaause you are not following the advice given before hand:-
[url]https://forum.bodybuilding.com/showthread.php?t=173620211&p=1588747511#post1588747511[/url]
Are you actually weight training? As you may be losing muscle mass. You are not fatter you are just skinny and getting skinnier will not show abs no matter how much you try.
Around 13-14% still. You must forget about abs and build some muscle either at maintenance calories or bulk.
[QUOTE=logan101113;1594317001]I’m back after I’ve been bulking for about 3.5 months and I’ve gained roughly a solid 12 pounds. I gained like 6 lbs the first week but nu gaining rate steadied out after it. I’ve made great progress with strength but I want to do a minicut because I have definitely noticed fat gain and I’m getting sick of stuffing my face with food lol.
I’m about 5’6, 157ish lbs, 18 years old
Pics are in body space
Thanks![/QUOTE]
[QUOTE=gbullock32;1594318721]About 12% or so, solid mass too.[/QUOTE]
^^^ This.
Personally I wouldn't bother cutting but its your choice you are still very lean and being 18 have a lot of growth potential to go. I wish I had that problem of stuffing my face lol My bulks feel like I am still cutting vs my hunger.
[QUOTE=hardyboysare;1594329741]
Becaause you are not following the advice given before hand:-
Are you actually weight training? As you may be losing muscle mass. You are not fatter you are just skinny and getting skinnier will not show abs no matter how much you try.
Around 13-14% still. You must forget about abs and build some muscle either at maintenance calories or bulk.
[/QUOTE]
sorry i worded it confusingly, i meant a flat (fat free) belly. i know i'm not there yet so there's no point trying to convince me otherwise.
although i know that i've been cutting now for like almost a year, come a long way but still do not have that flat belly look that i used to have. so i guess i will try maintenance for a month and see if things improve, all i really want is a fat free belly and that would make me content with myself.
i haven't been weight training consistently for the past month because of addiction to sedatives, but i'm getting off those now again so that i can go back to lifting with more intensity. although i always tend to relapse at day 30-40 during my frequent withdrawals, it's like i have a month on and a month off constantly. i have a pathological fear of sleep and OCD/GAD which keeps me hooked.
[QUOTE=arrentz;1594343991]sorry i worded it confusingly, i meant a flat (fat free) belly. i know i'm not there yet so there's no point trying to convince me otherwise.
although i know that i've been cutting now for like almost a year, come a long way but still do not have that flat belly look that i used to have. so i guess i will try maintenance for a month and see if things improve, all i really want is a fat free belly and that would make me content with myself.
[b]i haven't been weight training consistently for the past month because of addiction to sedatives, but i'm getting off those now again so that i can go back to lifting with more intensity. although i always tend to relapse at day 30-40 during my frequent withdrawals, it's like i have a month on and a month off constantly. i have a pathological fear of sleep and OCD/GAD which keeps me hooked.[/b][/QUOTE]
I would get help for this problem first before worry about a little belly fat. I am afraid I am not medically trained to offer further advice into these mental health issues therefore speaking to a professional would be advise (if you are well done and hopefully progress will be made). Likewise it might be useful to discuss issues of body image with a professional as well they may offer better individual advice.
Good luck.
6' 205 lbs
[QUOTE=KCMann;1594407011]6' 205 lbs[/QUOTE]
Not a great pic due to the position of the camera however I would have you at about 20-21%
6'3 220lbs 24years old.
Pic fully relaxed no pump.
About to start my cut, how much work I got ahead of me?
Over the last three years, I have gone from 270 lbs to 173 lbs as a 6'1 guy (21 y/o). Since the beginning of September I have taken weight lifting seriously in an attempt to build muscle onto my frame.
While I have been cutting this whole time, I'm guessing that sometime in the near future I will need to start bulking. I read that aiming for around a 10% bodyfat is the right place to begin a bulk and was wondering if I could get some sort of estimate as to my bf% progress or any advice on how to best improve my physique from here.
Thank you very much for any help.
[QUOTE=fatman515;1594555871]Over the last three years, I have gone from 270 lbs to 173 lbs as a 6'1 guy (21 y/o). Since the beginning of September I have taken weight lifting seriously in an attempt to build muscle onto my frame.
While I have been cutting this whole time, I'm guessing that sometime in the near future I will need to start bulking. I read that aiming for around a 10% bodyfat is the right place to begin a bulk and was wondering if I could get some sort of estimate as to my bf% progress or any advice on how to best improve my physique from here.
Thank you very much for any help.[/QUOTE]
I would say about 15%. Forget going to 10% and start your lean bulk soon. You don't have enough lean body mass to go that low you will look very skinny. You don't need to get to 10% that is more for trained individuals who want to look defined most of the year around. If you aim to add around 1-2lbs a month with a small caloric surplus whilst follow a decent training program you should build mainly muscle.
[QUOTE=SteveMcs;1594525811]6'3 220lbs 24years old.
Pic fully relaxed no pump.
About to start my cut, how much work I got ahead of me?[/QUOTE]
About 24-25%. You are looking at cutting around 30lbs IMO
Hey!
I'd love to have an estimate of my body fat percentage.
6'2 154lbs (I know I should start gaining weight)
Thanks in advance!
[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]
Well I’m back for another estimate I am currently 171.8 today 5’8”. I am assuming I should keep on cutting and at what point should I start to bulk? I added 4 new pictures to my body space, I wish I would have of taken a before picture of my back I feel I have made the most progress there.
Thanks!
Been on a cut since Thanksgiving. Currently ~207 from 215. Could I get a BF estimate, posted new pics in bodyspace.
I'm 6'2 and there is better lighting in the new photos.
Thank you in advance!
[QUOTE=Acqua13;1594706601]Hey!
I'd love to have an estimate of my body fat percentage.
6'2 154lbs (I know I should start gaining weight)
Thanks in advance![/QUOTE]
Around 14%
[QUOTE=shmanks;1594731811]Well I’m back for another estimate I am currently 171.8 today 5’8”. I am assuming I should keep on cutting and at what point should I start to bulk? I added 4 new pictures to my body space, I wish I would have of taken a before picture of my back I feel I have made the most progress there.
Thanks![/QUOTE]
Around 17-18%.
Well you could bulk but I will take it very slow if you did (1lb a month). Personally probably cut down to 160lbs then review you should be in the 15% or lower zone by then.
[QUOTE=CurlyStraws;1594735071]Been on a cut since Thanksgiving. Currently ~207 from 215. Could I get a BF estimate, posted new pics in bodyspace.
I'm 6'2 and there is better lighting in the new photos.
Thank you in advance![/QUOTE]
22% around.
[QUOTE=hardyboysare;1594754981]Around 14%
Around 17-18%.
Well you could bulk but I will take it very slow if you did (1lb a month). Personally probably cut down to 160lbs then review you should be in the 15% or lower zone by then.
22% around.[/QUOTE]
thanks! what would be some signs on my body to show that I am around 18% bf when I get there?
[QUOTE=CurlyStraws;1594756191]thanks! what would be some signs on my body to show that I am around 18% bf when I get there?[/QUOTE]
You will start to see a number of things:-
- Core will become noticeable unlikely to see any abs but outline of core will be present
- Hip divide will start to form
- Arm veins start to appear
- Side fat becomes less predominate
- Tricep muscle is noticeable
Their is other things but these are more affected by genetics more so can be misleading on some individuals
The bf% estimate I gave to the individual above you is around 17-18% so compare his images and you should notice some differences.
Hope that helps.
[QUOTE=hardyboysare;1594754981]Around 14%
Around 17-18%.
Well you could bulk but I will take it very slow if you did (1lb a month). Personally probably cut down to 160lbs then review you should be in the 15% or lower zone by then.
22% around.[/QUOTE]
Great thanks again I’ll be back again at 160 haha. I figured I needed to get around 15% before I start to bulk
[QUOTE=hardyboysare;1594428781]Not a great pic due to the position of the camera however I would have you at about 20-21%[/QUOTE]
thanks. you think it would be ok to slowly bulk for a bit longer? im going for strength and size and lifts have been progressing nicely.
[QUOTE=KCMann;1594878201]thanks. you think it would be ok to slowly bulk for a bit longer? im going for strength and size and lifts have been progressing nicely.[/QUOTE]
If you are currently bulking yes.
Aim to add around 1-2lbs a month as a limit to minimize fat gains and keep going until you are happy with your size and strength or you feel you have too much fat.
You look solid so appearance wise it really is down to how you feel in yourself.
Down from 194lbs to 167 lbs. What is my estimated bf? Trying to get to about 12% before I start clean bulk. Have not lost any strength in main lifts which is sick!
[QUOTE=Zelqui;1594896391]Down from 194lbs to 167 lbs. What is my estimated bf? Trying to get to about 12% before I start clean bulk. Have not lost any strength in main lifts which is sick![/QUOTE]
Around 15%.
5'9", 160 lbs.
I've started going to the gym almost daily as of late. Not sure whether to bulk or cut. I'm mostly interested in aesthetics.
[QUOTE=Diabulus;1594940171]5'9", 160 lbs.
I've started going to the gym almost daily as of late. Not sure whether to bulk or cut. I'm mostly interested in aesthetics.[/QUOTE]
18-19%
How long have you been weight training for?
[QUOTE=hardyboysare;1594941011]18-19%
How long have you been weight training for?[/QUOTE]
For about a couple of months in the summer and then I resumed about a week ago. In the time between, I was barely paying any attention to my calories or the nutrition.