h ttps://imgur.com/a/H4VkoTk
5’9 180lbs. Been training for years. My best lifts are 270/345/405 BSD. In a weird dilemma and can’t decided if I should focus on perma cutting to a very lean body or massing. Hoping I can get some advice.
I’m also planning to switch my training to more “bodybuilding” focused. Would this routine below be pretty solid?
h ttps://imgur.com/a/ZEXmrpp
Sorry about the Imgur links.
Height 5.9 feet (180cm)
weight 130 lbs
In case the link doesn't work you can see my pictures on my Instagram Aegis_Legion
imgur.com/LpMVRdF
In for another estimate. Currently at a bodyweight of 91kg (200lbs) at 180cm (around 5'10.5).
[img]https://forum.bodybuilding.com/attachment.php?attachmentid=9121701&stc=1&d=1561358180[/img]
[img]https://forum.bodybuilding.com/attachment.php?attachmentid=9121691&stc=1&d=1561358156[/img]
Thoughts on BF %?
Height: 6 foot
Weight: 162lbs
[QUOTE=dbjbcbab;1582635881]Thoughts on BF %?
Height: 6 foot
Weight: 162lbs[/QUOTE]
Great work! I'd say ~10%BF.
[QUOTE=Tucane;1582637081]Great work! I'd say ~10%BF.[/QUOTE]
Cheers. Was about 18% at the end of march
[QUOTE=MouthForWar;1582631491]In for another estimate. Currently at a bodyweight of 91kg (200lbs) at 180cm (around 5'10.5).
[img]https://forum.bodybuilding.com/attachment.php?attachmentid=9121701&stc=1&d=1561358180[/img]
[img]https://forum.bodybuilding.com/attachment.php?attachmentid=9121691&stc=1&d=1561358156[/img][/QUOTE]
Solid mass! In @ ~10%BF.
[QUOTE=AegisLegion;1582630441]Height 5.9 feet (180cm)
weight 130 lbs
In case the link doesn't work you can see my pictures on my Instagram Aegis_Legion
imgur.com/LpMVRdF[/QUOTE]
Based on your avi/link, can't access IG it seems. Around 10%BF.
[QUOTE=sexchampion;1582606921]h ttps://imgur.com/a/H4VkoTk
5’9 180lbs. Been training for years. My best lifts are 270/345/405 BSD. In a weird dilemma and can’t decided if I should focus on perma cutting to a very lean body or massing. Hoping I can get some advice.
I’m also planning to switch my training to more “bodybuilding” focused. Would this routine below be pretty solid?
h ttps://imgur.com/a/ZEXmrpp
Sorry about the Imgur links.[/QUOTE]
Looks to be around 18%BF. I'd recommend cutting down to be able to do a longer gaining phase past that.
I'm personally not a fan of 6-splits (bro-split), those are more or less made for enchanced lifters who can smash arms for 4-6 hours straight and don't have the need to activate muscle groups every 48-72 hours or so, like we mortals do.
A fullbody program at 3x/week, Upper/lower-split or Push-Pull-Legs will likely produce results at a faster rate. Have you checked out the workout programs section for proven programs?
[QUOTE=Tucane;1582638231]Looks to be around 18%BF. I'd recommend cutting down to be able to do a longer gaining phase past that.
I'm personally not a fan of 6-splits (bro-split), those are more or less made for enchanced lifters who can smash arms for 4-6 hours straight and don't have the need to activate muscle groups every 48-72 hours or so, like we mortals do.
A fullbody program at 3x/week, Upper/lower-split or Push-Pull-Legs will likely produce results at a faster rate. Have you checked out the workout programs section for proven programs?[/QUOTE]
Will check the workout program section out.
So if I’m 18% cut down to 10-12% before starting gaining phase?
[QUOTE=sexchampion;1582646891]Will check the workout program section out.
So if I’m 18% cut down to 10-12% before starting gaining phase?[/QUOTE]
Making the shift at 12% is good enough, going further can be rough if you haven't done it before and the benefits are small.
Fierce 5 for beginners is a good program, the others are too... so read up and find one that suits you.
[QUOTE=Tucane;1582647341]Making the shift at 12% is good enough, going further can be rough if you haven't done it before and the benefits are small.
Fierce 5 for beginners is a good program, the others are too... so read up and find one that suits you.[/QUOTE]
Good point. Appreciate the help. I just want to get to a point where I can feel comfortable taking my shirt off at a pool party or something along those lines.
Interesting you recommend a beginner program. I felt like my LP gains ended with the stats I posted in the first comment. Although I feel my deadlift should be higher but form is definitely a problem. I’ll check those programs out and see which I’ll go with. Thanks man
would really appreciate some body fat estimates! My scale says 12.3% i have no idea how accurate that is. This pic is in terrible lighting and no pump. In gym lighting I look completely different and my abs look way more defined.
[QUOTE=LethalPYT;1582647931]would really appreciate some body fat estimates! My scale says 12.3% i have no idea how accurate that is. This pic is in terrible lighting and no pump. In gym lighting I look completely different and my abs look way more defined.[/QUOTE]
That's a hard pic to judge by for both lighting reasons and due to you covering up the lower ab region... but you are likely close to or slightly above that... 13%BF maybe.
[QUOTE=Tucane;1582667931]That's a hard pic to judge by for both lighting reasons and due to you covering up the lower ab region... but you are likely close to or slightly above that... 13%BF maybe.[/QUOTE]
ah ok thanks. I have no lower abs yet, you can see the outline but they aren't there yet. But like I said said in gym lighting I look completely different. I mean i look sub 10% in gym lighting
[QUOTE=LethalPYT;1582668521]ah ok thanks. I have no lower abs yet, you can see the outline but they aren't there yet. But like I said said in gym lighting I look completely different. I mean i look sub 10% in gym lighting[/QUOTE]
Lighting does a lot, take a shot at the gym in better conditions and post it here so I can do a better job;-)
8% Striations/Separations/Full Vascularity/
10% Full definition/Full 6-pack/Some Vascularity
12% Good definition/Near full 6-pack/Slight Vascularity
I go by the above and look at LBM aswell to get closer to the "real" %-value.
Hey man!
I’m new to all of this and am trying to see where I’m starting out. For reference, I’m 6’4 and 260 lbs. I’m guessing somewhere around 30%? And in need of a cut, which I wasn’t as serious about before I realized how tubby I’ve gotten by looking at my old pictures.
Would you recommend a 500 or 1k calorie deficit with my weight being up? I’m trying to get stronger and I’ve been lifting heavy as I diet, because I’ve still got a ton of newbie gains left... but would keeping only a 500 calorie deficit end up just slowing down the cutting process since I won’t see much in the way of strength gains on a cut anyway?
imgur.c om/XOTXFGI
imgur.c om/mqXqqV8
imgur.c om/jVaPn8F
Hey,
If someone can please help me with a BF estimation it would be appreciated.
Age: 29
Weight: 99KG
Height: 6ft 1
Strength (if it matters...) - Max Bench 1 rep: 140kg. Max Squat 1 rep: 160kg
Holiday in around 10 weeks so want to start cutting - be nice to know my benchmark :)
Thanks,
Sam
[QUOTE=cloverpopper2;1582679691]Hey man!
I’m new to all of this and am trying to see where I’m starting out. For reference, I’m 6’4 and 260 lbs. I’m guessing somewhere around 30%? And in need of a cut, which I wasn’t as serious about before I realized how tubby I’ve gotten by looking at my old pictures.
Would you recommend a 500 or 1k calorie deficit with my weight being up? I’m trying to get stronger and I’ve been lifting heavy as I diet, because I’ve still got a ton of newbie gains left... but would keeping only a 500 calorie deficit end up just slowing down the cutting process since I won’t see much in the way of strength gains on a cut anyway?
imgur.c om/XOTXFGI
imgur.c om/mqXqqV8
imgur.c om/jVaPn8F[/QUOTE]
Yup around 30%BF it is.
Hard to tell how much is fat and how much is bloating (water). The good news is that you can run a 1000 deficit and still have some gains if you push yourself hard enough in the gym. Fat oxidation rates are good in your current state.
[QUOTE=smanzur12;1582688141]Hey,
If someone can please help me with a BF estimation it would be appreciated.
Age: 29
Weight: 99KG
Height: 6ft 1
Strength (if it matters...) - Max Bench 1 rep: 140kg. Max Squat 1 rep: 160kg
Holiday in around 10 weeks so want to start cutting - be nice to know my benchmark :)
Thanks,
Sam[/QUOTE]
Strength matters. You look to be ~18%BF with good LBM amounts. Fat storage seems to be mostly in the torso. I'd run a 750-1000 deficit depending on your target and keep up strength/intensity in the gym.
What is my body fat percentage?
185 cm, 84 kg
How much should I lose to get to 15% bf?
[QUOTE=sk8t;1582713131]What is my body fat percentage?
185 cm, 84 kg
How much should I lose to get to 15% bf?[/QUOTE]
Not far from, 18%BF or so. You shouldn't actively try to hit 15% imo... won't make enough of a difference. Rather focus on building strength & mass at around maintenance calories.
184 / 78kg here
Gym Scale Says 12.8, body clipper says around 18%, just as my home scale....
Feel like gym scale is most correct, I feel pretty lean...
Still want to know what do You think guys?
I want to go for long bulk soon, so I'm trying to get as low as I can without much effort. I mean I'm not going for an abs look, I know I'm still pretty small and my muscle mass isn't any impressive
[QUOTE=skippydoo202;1582723591]184 / 78kg here
Gym Scale Says 12.8, body clipper says around 18%, just as my home scale....
Feel like gym scale is most correct, I feel pretty lean...
Still want to know what do You think guys?
I want to go for long bulk soon, so I'm trying to get as low as I can without much effort. I mean I'm not going for an abs look, I know I'm still pretty small and my muscle mass isn't any impressive[/QUOTE]
You are pretty much in between those readings, lean but not small IMO... ~15%BF.
Been cutting for 5 weeks, 5'10 169.8lbs on the left and 153.2lbs on the right.
What was my bf before and after ?
Planning to cut 5 more weeks because I'm going on a family vacation in 6 weeks. I know that I'm gonna look really skinny but i feel like thats the best thing to do right now.
Love it, just had my body composition test a couple of months ago. You are right it's about setting goals and being committed. I was 195 pound, 5' 10", and 5.4 percent body fat. I was in my prime, recently had a serious injury that set me back heavily, but like you said it's about setting your goals and mine are now to rebuild. Really appreciate this post.
I am curious what my current Bf% is. The photo on the left is mid way through my cut the photo on the right is where i am now. I went from weighing 190lbs to 158lbs, From November 2018 to April/May 2019. With the help of all the stickies and really just counting and weighing out all my food I saw great results.
5ft 9 146lbs. I have an unflexed and flexed picture. The back picture is at a slightly higher weight of 148lbs but it shows where i store most of my fat at least (my back hips). Thinking of slow bulking for a long time to increase my muscle mass. Ideally wanted to get to 10% bodyfat but i may not have enough muscle for this yet as i suspect my body fat isn't anywhere near there yet.
[QUOTE=Naite123;1582736621]Been cutting for 5 weeks, 5'10 169.8lbs on the left and 153.2lbs on the right.
What was my bf before and after ?
Planning to cut 5 more weeks because I'm going on a family vacation in 6 weeks. I know that I'm gonna look really skinny but i feel like thats the best thing to do right now.[/QUOTE]
From ~22%BF to ~18%BF.
Hey just looking a bit of advice I had posted a picture here recently and was given some great advice which I really appreciated. I was told would be best to eat a surplus to try and put some lean muscle mass on and to have a look at fierce 5 workout which I have started which I find great. I'm 5 10 and weigh about 167 lbs I have been eating at around 2500 cals a day and my lifts have been progressing nicely I'm feeling stronger which is great only concern is that I'm starting to see more veins appear in my stomach area which where not there before is this a sign of further weight loss and may mean increase in calories? I thought 2500 would be quite high for myy height and weight. Any imput wourld be greatly appreciated thanks 👍
[QUOTE=SandosAppiesBud;1582766261]I am curious what my current Bf% is. The photo on the left is mid way through my cut the photo on the right is where i am now. I went from weighing 190lbs to 158lbs, From November 2018 to April/May 2019. With the help of all the stickies and really just counting and weighing out all my food I saw great results.[/QUOTE]
Before ~21%BF
After ~13%BF
[QUOTE=willaby;1582773821]5ft 9 146lbs. I have an unflexed and flexed picture. The back picture is at a slightly higher weight of 148lbs but it shows where i store most of my fat at least (my back hips). Thinking of slow bulking for a long time to increase my muscle mass. Ideally wanted to get to 10% bodyfat but i may not have enough muscle for this yet as i suspect my body fat isn't anywhere near there yet.[/QUOTE]
Looks about 15%BF overall with uneven fat distribution... common problem areas though.
[QUOTE=adama365;1582798201]Hey just looking a bit of advice I had posted a picture here recently and was given some great advice which I really appreciated. I was told would be best to eat a surplus to try and put some lean muscle mass on and to have a look at fierce 5 workout which I have started which I find great. I'm 5 10 and weigh about 167 lbs I have been eating at around 2500 cals a day and my lifts have been progressing nicely I'm feeling stronger which is great only concern is that I'm starting to see more veins appear in my stomach area which where not there before is this a sign of further weight loss and may mean increase in calories? I thought 2500 would be quite high for myy height and weight. Any imput wourld be greatly appreciated thanks [/QUOTE]
IMO 2.5k isn't that high for your stats, that's beside my point though.
Could be that your body hasn't caught up yet, a chronic deficit is like a gap to fill, which takes some time... Could also be due to low calories as you said.
I'd keep it up until you stop progressing in lifts or when you get to the point where you think you start looking worse... then I'd add calories.
A pic would help as always:-)
Thanks for the reply I think it was you who gave me the advice last time lol ur a lifesaver bro really grateful. I have been eating 2500 for about a 2 weeks now initially to work out my maintenance but defo havnt felt and set backs I'm increasing weight so that's been great on that side of things lol a few people have said I've put on a bit of muscle not alot but enough for them to notice lol I'll post a new pic in my profile now mate dont know how to post one irn comment lol thanks again man
[QUOTE=adama365;1582799981]Thanks for the reply I think it was you who gave me the advice last time lol ur a lifesaver bro really grateful. I have been eating 2500 for about a 2 weeks now initially to work out my maintenance but defo havnt felt and set backs I'm increasing weight so that's been great on that side of things lol a few people have said I've put on a bit of muscle not alot but enough for them to notice lol I'll post a new pic in my profile now mate dont know how to post one irn comment lol thanks again man[/QUOTE]
Might be vascularity due to blood flow (carbs), also you do look as lean as before. Weight increase is a positive thing in terms of energy balance, seems to be in the right places too. I'd say you're doing good, so keep it up!
[QUOTE=hardyboysare;1580621801]You will probably have to go a little lower then 155lbs to be 12% just because of the water weight and glycogen loss so around another 10lbs at 152 would have you pretty much there and most likely based on the size of your core which is noticeable already relaxed I think top 4 abs will be quite solid (maybe not popping but certainly clearly noticeable).
You do have the mass/ look to go lower if you wish IMHO so yes aiming for around 12% at 150-155lb bracket would have you looking lean whilst maintaining good size. Then on the slow long lean bulk train to add even more mass.[/QUOTE]
I little update, been still losing steadily. 157 now. Updated pics in bodyspace. I think I'm going to do two more weeks of straight cutting and then go up 250 cals/day per week until I reach a 0.5 pound gain, so I guess I may lose another 2-3 pounds before I hit maintenance.
I think I can get even leaner but kind of getting the itch to bulk and I'm pretty much in the best shape of my life so eager to try and get some mass going. Do you think aiming for 0.5 lbs per week is good for a clean bulk? My goal is to minimize fat gain.
Thanks!
Thanks man, I think I’ll try and cut down to 10% before my race. Then start a slow clean bulk for the next 5/8 months.[QUOTE=Tucane;1582798261]Before ~21%BF
After ~13%BF[/QUOTE]
[QUOTE=MedicalAuthor;1582806491]I little update, been still losing steadily. 157 now. Updated pics in bodyspace. I think I'm going to do two more weeks of straight cutting and then go up 250 cals/day per week until I reach a 0.5 pound gain, so I guess I may lose another 2-3 pounds before I hit maintenance.
I think I can get even leaner but kind of getting the itch to bulk and I'm pretty much in the best shape of my life so eager to try and get some mass going. Do you think aiming for 0.5 lbs per week is good for a clean bulk? My goal is to minimize fat gain.
Thanks![/QUOTE]
That's 12%BF spot on. You did manage to hit it at a higher target weight than estimated^^
I'd say try to aim for even less in terms of actual weight gain, but 1-2 lbs/month is fine. Initially, when you raise calories to maintenance some glycogen and bodily water is restored, so you might gain a few pounds quickly. If it happens, accept it for what it is.
Lifting progress on the other hand, that's where you put the emphasis in gaining. Intesity and maximum effort. Don't add calories above maintenance before you stall in lifts.
[B]Will rep for good replies[/B]
Please estimate my two friends bodyfat %
These are flexed
Also, please tell me what bf % could they get down to in 5 weeks with hard work.
Thank you
[B][U]Friend 1[/U][/B]
[spoiler]
[img]https://i.imgur.com/QXNqzmR.jpg[/img]
[img]https://i.imgur.com/hlK316M.jpg[/img]
[/spoiler]
[B][U]Friend 2[/U][/B]
[spoiler]
[img]https://i.imgur.com/hvmQCy5.jpg[/img]
[img]https://i.imgur.com/WiEU319.jpg[/img]
[/spoiler]
[QUOTE=Tucane;1582808501]That's 12%BF spot on. You did manage to hit it at a higher target weight than estimated^^
I'd say try to aim for even less in terms of actual weight gain, but 1-2 lbs/month is fine. Initially, when you raise calories to maintenance some glycogen and bodily water is restored, so you might gain a few pounds quickly. If it happens, accept it for what it is.
Lifting progress on the other hand, that's where you put the emphasis in gaining. Intesity and maximum effort. Don't add calories above maintenance before you stall in lifts.[/QUOTE]
Thanks! I plan to do one of the Fierce 5 routines. So you think I should do that for a few weeks at maintenance? I'll plan to start the program the week I get to maintenance and then see what happens.
[QUOTE=MedicalAuthor;1582812821]Thanks! I plan to do one of the Fierce 5 routines. So you think I should do that for a few weeks at maintenance? I'll plan to start the program the week I get to maintenance and then see what happens.[/QUOTE]
Yes, actually for as long as you can progress at your preferred rate @ maintenance... as you want to minimize fat gain.
[QUOTE=Clydesdale1991;1582811691][B]Will rep for good replies[/B]
Please estimate my two friends bodyfat %
These are flexed
Also, please tell me what bf % could they get down to in 5 weeks with hard work.
Thank you
[B][U]Friend 1[/U][/B]
[spoiler]
[img]https://i.imgur.com/QXNqzmR.jpg[/img]
[img]https://i.imgur.com/hlK316M.jpg[/img]
[/spoiler]
[B][U]Friend 2[/U][/B]
[spoiler]
[img]https://i.imgur.com/hvmQCy5.jpg[/img]
[img]https://i.imgur.com/WiEU319.jpg[/img]
[/spoiler][/QUOTE]
F1 is about 16%BF
F2 is about 16%BF
They carry their fat differently though. F2 has a leaner back, while F1 seems to have better belt area genetics. Both of them could maybe reach 12-13%BF in 5 weeks with a steep deficit and hard work, without resorting to extremes.
I'm guessing 18%, what you guys think? Reps for estimates.
Thank you for the feedback! I did fear I was around 15! Looks like I would have a lot of weight to lose if I want to get to 10%
Lost 10 lbs so far.
Left picture is 7 weeks ago. Right picture is current.
Would appreciate estimates for both pictures
Thanks in advance!
[QUOTE=climbrunlift;1582818681]I'm guessing 18%, what you guys think? Reps for estimates.[/QUOTE]
Close to... Your ab region, arms and back suggests you're slightly lower, but you might carry more in your legs, like women often do.
I'd say 17%BF.
[QUOTE=willaby;1582821021]Thank you for the feedback! I did fear I was around 15! Looks like I would have a lot of weight to lose if I want to get to 10%[/QUOTE]
The positive is that smaller changes in composition become more and more apparent from now on... this is where the fun starts:-)
[QUOTE=hamo685;1582835621]Lost 10 lbs so far.
Left picture is 7 weeks ago. Right picture is current.
Would appreciate estimates for both pictures
Thanks in advance![/QUOTE]
From ~26%BF to ~21%BF.
Could I get an estimation on my BF %? I uploaded two pictures in my gallery as I can not post them here yet. 185 lbs at 6"2.
Thanks in advance!
[QUOTE=JohnyW;1582841511]Could I get an estimation on my BF %? I uploaded two pictures in my gallery as I can not post them here yet. 185 lbs at 6"2.
Thanks in advance![/QUOTE]
In around 16%BF.