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

Could you take a look at the latest 2 pics in body space? Thank you.
Height 5’7”
Weight 58kgs

Also I’m taking a week off from cutting.
Should I eat at deficit or eat at maintanence?

Alright looking for an estimate.

5'10 150lbs, 35 years old.

Looking for an estimate and advice on what I should do next. Been working out for about an year with very little progress. First pic is flexed. 147lbs and 5'8".

Also if anyone who knows a thing or two about posture can tell me whether my back is too rounded or if have pelvic tilt, I would greatly appreciate that.

Thanks a lot

[QUOTE=steveo9632000;1619019091]Alright looking for an estimate.

5'10 150lbs, 35 years old.[/QUOTE]12-13%?

[QUOTE=jacobspeeds;1619049101]Looking for an estimate and advice on what I should do next. Been working out for about an year with very little progress. First pic is flexed. 147lbs and 5'8".

Also if anyone who knows a thing or two about posture can tell me whether my back is too rounded or if have pelvic tilt, I would greatly appreciate that.

Thanks a lot[/QUOTE]wild guess but maybe 18-20%

there is some tilt (i have it too), but it's not extremely bad

[QUOTE=faithbrah;1619051701]wild guess but maybe 18-20%

there is some tilt (i have it too), but it's not extremely bad[/QUOTE]

Thanks man. Any recommendations for a program I need to follow and whether I should cut to 15% or less? Or start bulking?

[QUOTE=jacobspeeds;1619049101]Looking for an estimate and advice on what I should do next. Been working out for about an year with very little progress. First pic is flexed. 147lbs and 5'8".

Also if anyone who knows a thing or two about posture can tell me whether my back is too rounded or if have pelvic tilt, I would greatly appreciate that.

Thanks a lot[/QUOTE]

Have you not figured out how to rotate pictures on your phone?

[QUOTE=jacobspeeds;1619052911]Thanks man. Any recommendations for a program I need to follow and whether I should cut to 15% or less? Or start bulking?[/QUOTE]

Are you really only 147lb? That's very surprising to me...

[QUOTE=AdamWW;1619053081]Are you really only 147lb? That's very surprising to me...[/QUOTE]
I don't understand why my pics got rotated. They were straight when I shot it and before uploading.

And why is my weight surprising though lol? I'm curious now.

[QUOTE=jacobspeeds;1619053531]I don't understand why my pics got rotated. They were straight when I shot it and before uploading.

And why is my weight surprising though lol? I'm curious now.[/QUOTE]

I guess 5-8 and 147 just seems like a very low weight, but maybe I don't have a good grasp on weights/height.

Either way, a YEAR without progress? How so?

What program are you following in the gym? What progression scheme do you follow?

[QUOTE=AdamWW;1619054171]I guess 5-8 and 147 just seems like a very low weight, but maybe I don't have a good grasp on weights/height.

Either way, a YEAR without progress? How so?

What program are you following in the gym? What progression scheme do you follow?[/QUOTE]

Most of it was a push pull legs split with moderate reps like 8-15 and switching exercises every workout.

In between I switched to 5x5 till I plateaued and then went back to the moderate reps. Did a bad first bulk and went up from 142lb to 158lb in 3 months and when I realised I was gaining way too much fat I tried cutting down again to start fresh. Then covid hit and stopped going to the gym but had some resistance bands so I wouldn't lose whatever tiny muscle I had. And now I'm back in the gym still trying to lose weight and get pretty lean before i start a proper lean bulk to gain 2lbs a month.

I have no idea if what I'm doing is right. If you have any advice for diet or workout, I would really appreciate it.

Thanks

[QUOTE=jacobspeeds;1619054941]Most of it was a push pull legs split with moderate reps like 8-15 and switching exercises every workout.

In between I switched to 5x5 till I plateaued and then went back to the moderate reps. Did a bad first bulk and went up from 142lb to 158lb in 3 months and when I realised I was gaining way too much fat I tried cutting down again to start fresh. Then covid hit and stopped going to the gym but had some resistance bands so I wouldn't lose whatever tiny muscle I had. And now I'm back in the gym still trying to lose weight and get pretty lean before i start a proper lean bulk to gain 2lbs a month.

I have no idea if what I'm doing is right. If you have any advice for diet or workout, I would really appreciate it.

Thanks[/QUOTE]

That's not really a program..

A program is a combination of exercises, sets, reps, and intensity (RPE) level which change on a regular basis to increase volume via weight, sets, and/or reps.

For example, if one week you're benching 135lb, then next week you move to 140lb for the same sets/reps... and so on.. and so on...

That is the progression scheme.

So if you're not planning/programming increases in weight, sets, reps, etc, at regular intervals for the SAME movements, you're not going to really grow any muscle...

Where you doing this?

[QUOTE=AdamWW;1619055841]That's not really a program..

A program is a combination of exercises, sets, reps, and intensity (RPE) level which change on a regular basis to increase volume via weight, sets, and/or reps.

For example, if one week you're benching 135lb, then next week you move to 140lb for the same sets/reps... and so on.. and so on...

That is the progression scheme.

So if you're not planning/programming increases in weight, sets, reps, etc, at regular intervals for the SAME movements, you're not going to really grow any muscle...

Where you doing this?[/QUOTE]

Yes, progressive overload was there. I wasn't stuck with the same weights and reps the whole year. I would lift more/heavier with each workout if possible. I would not change sets though...was always 3 sets per exercise.

[QUOTE=jacobspeeds;1619056351]Yes, progressive overload was there. I wasn't stuck with the same weights and reps the whole year. I would lift more/heavier with each workout if possible. I would not change sets though...was always 3 sets per exercise.[/QUOTE]

Well how much stronger did you get? I mean it's impossible to gain strength and not grow muscle in the long term.

[QUOTE=AdamWW;1619056481]Well how much stronger did you get? I mean it's impossible to gain strength and not grow muscle in the long term.[/QUOTE]

I did get stronger too...my 1RM are - bench 170lbs, squat 200lbs, deadlift 230lbs, and barbell press is about 100lbs. I never used to lift that much at the start, if I remember correctly, i started with a 1Rm bench of about 130lb. I see a difference but not noticeable enough for people say something about my physique.

[QUOTE=jacobspeeds;1619060201]I did get stronger too...my 1RM are - bench 170lbs, squat 200lbs, deadlift 230lbs, and barbell press is about 100lbs. I never used to lift that much at the start, if I remember correctly, i started with a 1Rm bench of about 130lb. I see a difference but not noticeable enough for people say something about my physique.[/QUOTE]

So, you're judging progress by how many random comments people make?

Dude people don't just walk up to folks on the streets and comment about them....

[QUOTE=AdamWW;1619060461]So, you're judging progress by how many random comments people make?

Dude people don't just walk up to folks on the streets and comment about them....[/QUOTE]

No I mean my friends who know I've been going to the gym. When I flex there's barely anything to see. My chest and legs are genetically decent but the rest is poo. I don't know how long it'll take but I've seen one year transformations that are ridiculous. I hate to say it but I might just be a hard gainer.

[QUOTE=jacobspeeds;1619061501]I hate to say it but I might just be a hard gainer.[/QUOTE]

No, you are probably one of the many, many people who have no idea how to actually push themselves in the gym. The first few pounds of muscle (basically to where you seem to be now) don't take much effort and are relatively easy to gain because when you started you essentially had less muscle mass on your frame than you should have had for your age/height/weight. Once you get to that point though, adding muscle past that requires much, much more effort.

If you aren't straining to the point of stressing the muscles enough to cause damage to them (micro tears), then you are never going to build any significant muscle.

"No pain, no gain" is a real thing.

[QUOTE=Luclin999;1619064641]No, you are probably one of the many, many people who have no idea how to actually push themselves in the gym. The first few pounds of muscle (basically to where you seem to be now) don't take much effort and are relatively easy to gain because when you started you essentially had less muscle mass on your frame than you should have had for your age/height/weight. Once you get to that point though, adding muscle past that requires much, much more effort.

If you aren't straining to the point of stressing the muscles enough to cause damage to them (micro tears), then you are never going to build any significant muscle.

"No pain, no gain" is a real thing.[/QUOTE]

How do I do that exactly... Every set I've done is either to failure or very close and there has been progressive overload with every workout. As far as I know my form is strict, I avoid swinging, momentum and don't ego lift ever.

[QUOTE=jacobspeeds;1619065501]How do I do that exactly... Every set I've done is either to failure or very close and there has been progressive overload with every workout. As far as I know my form is strict, I avoid swinging, momentum and don't ego lift ever.[/QUOTE]

Your idea of "failure" is likely your problem. Your muscles have never been stressed to the point of true overload so you "fail" before you have actually stressed them to any real degree. You need to train them to push past that point to where "failure" means the muscles are basically feeling like they are on fire and screaming at you.

~ Did you fail to complete that last rep? Okay, now immediately drop the weight 20% and start hammering out reps again. No rest break, no pause, just drop the weight and go again. And when you "fail" at that, drop the weight another 20% and do it again.

Start doing super/drop sets like that and you will start to "feel the burn" at some point and once your muscles and nervous system have been trained to know what is expected from them you will find that after a few weeks of training like this the super/drop sets will no longer be required for you to be able to push to the point of truly stressing your muscles.

[QUOTE=Luclin999;1619076841]Your idea of "failure" is likely your problem. Your muscles have never been stressed to the point of true overload so you "fail" before you have actually stressed them to any real degree. You need to train them to push past that point to where "failure" means the muscles are basically feel like they are on fire and screaming at you.

~ Did you fail to complete that last rep? Okay, now immediately drop the weight 20% and start hammering out reps again. No rest break, no pause, just drop the weight and go again. And when you "fail" at that, drop the weight another 20% and do it again.

Start doing super/drop sets like that and you will start to "feel the burn" at some point and once your muscles and nervous system have been trained to know what is expected from them you will find that after a few weeks of training like this the super/drop sets will no longer be required for you to be able to push to the point of truly stressing your muscles.[/QUOTE]

I see. Was never giving super and drop sets any importance. I will incorporate that into my routine and hope it works out.

Apart from that do you think a push pull legs split with moderate reps 8-15 and switching exercises every workout would suffice?

And as for diet, you think I should cut or bulk?

Thanks!

6'1 227-228 lbs

[img]https://i.imgur.com/LuFCd8W.jpg[/img]

[QUOTE=eod8989;1619084891]6'1 227-228 lbs

[img]https://i.imgur.com/LuFCd8W.jpg[/img][/QUOTE]

28-30%

[QUOTE=phoneair;1618790261]5'11 165.5lbs. BF% estimate?[/QUOTE]

18-19%

[QUOTE=skakunok;1618801831]30yo
6ft
230lbs[/QUOTE]

32-34%

[QUOTE=eod8989;1619084891]6'1 227-228 lbs

[img]https://i.imgur.com/LuFCd8W.jpg[/img][/QUOTE]

Bro seriously. How do you go backwards in progress every year?

[QUOTE=Junsuiakai;1619087331]Bro seriously. How do you go backwards in progress every year?[/QUOTE]

My physique peaked about 8 years ago. I haven't been able to get back to that shape since.

[QUOTE=xsquid99;1619085851]32-34%[/QUOTE]
Hi, I'm looking for a second opinion on my bf%. Would you be able to look at my pictures on the previous page and estimate mine please and thanks...

[QUOTE=faithbrah;1619051561]12-13%?[/QUOTE]

Thanks! It is tough to see in that picture but I am dealing with a lot of loose skin. Especially around my lower abdomen.

When body fat is taken with calipers from both 3 areas and 6 areas it puts me lower than estimate. Been cutting for the last 3 and a half months. Moving to lean bulk this week.

[QUOTE=eod8989;1619088201]My physique peaked about 8 years ago. I haven't been able to get back to that shape since.[/QUOTE]

You can you just have to be strict with your diet for 16 weeks.