Very motivating and great results!
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
[QUOTE=bojanglez34;1564628961]
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?[/QUOTE]
I have you around 20-22%. Generally it is advised to cut to at least 15% as it allows you see the gains you make during a cut so I would go on a cut aiming to lose 1-2lbs a week. I would start with 2500 and then drop if no weight lose occurs after 2 weeks (probably by 300 - 500 calories). If nothing happens then after another two weeks drop by 200 and just keep repeat. It is best not to drop to 1600 straight away or it will be a pain later always aim for the highest possible calories which allows weight lose, makes life easier and the cut more acceptable (no one likes cutting..... well I don't)
[QUOTE=dbjbcbab;1564643471]Any thoughts on this BF%? I'm 42, 6 foot tall. This is with a flex on.[/QUOTE]
About 13% give or take a percent
[QUOTE=RapidFail;1564550211]My profile pic is my only current pic - what body fat % do you think I'm at?
6'1"
158lb
30.5" waist[/QUOTE]
16% is my estimate starting to see the core outline.
[QUOTE=aaroncorrie;1564645171]6ft 1
182lbs
20 y/o
sorry for dirty mirror[/QUOTE]
I would say about 13% very good muscle mass, based on your previous picture (on this thread) looks likes you have gained mostly lean mass and hardly any fat good lean bulk
Exactly
Currently in the process of trying to cut to 10% bf before starting my first real bulk.
Height: 171cm
Weight: 122lbs
I think I need to cut to around 114lbs to reach 10%, would that be reasonable? I think I'm probably around 15% now, give or take. Thoughts?
https :// imgur.com/a/io38IHH
Been a little nervous about this but I got no idea what my BF% is and it would be nice to get some opinions.
37 years old, currently 187 lbs, 183 cm
I've been cutting for the last 6 months, started at 255 lbs and I've been hitting the gym 6 times a week. 3 days of Weights, 3 days of Cardio, along with Calorie deficit. Not looked this slim since my late teens so I'm very happy with the results. My goal is to get to 165 lbs then to start clean bulking. Getting a bit impatient to start bulking but I know I got to keep going and focus on my target.
Thanks in advance
[QUOTE=azx26;1564746451]Currently in the process of trying to cut to 10% bf before starting my first real bulk.
Height: 171cm
Weight: 122lbs
I think I need to cut to around 114lbs to reach 10%, would that be reasonable? I think I'm probably around 15% now, give or take. Thoughts?
https :// imgur.com/a/io38IHH[/QUOTE]
I would agree around 14-15%, although as stated in you previous bf request by partyrocking (who knows a lot more then I do) back in June you shouldn't be cutting. Getting to 10% at this time will not achieve any visual/ physical gains so I highly advise not trying to do this. Gaining muscle at this point will offer the best results in the long term. As for your goal weight at 10% I would rather not say but 114lb would most likely put your BMI (not useful all the time but in this case is) in the underweight level.
[QUOTE=Docxx;1564748431]Been a little nervous about this but I got no idea what my BF% is and it would be nice to get some opinions.
37 years old, currently 187 lbs, 183 cm
I've been cutting for the last 6 months, started at 255 lbs and I've been hitting the gym 6 times a week. 3 days of Weights, 3 days of Cardio, along with Calorie deficit. Not looked this slim since my late teens so I'm very happy with the results. My goal is to get to 165 lbs then to start clean bulking. Getting a bit impatient to start bulking but I know I got to keep going and focus on my target.
Thanks in advance[/QUOTE]
First off well done on the progress you should be pleased. I would have you around 22%ish. Your goal weight is a good target, once you start hitting the 15% bf bracket that is generally when its best to start bulking. Keep up the good work.
[QUOTE]First off well done on the progress you should be pleased. I would have you around 22%ish. Your goal weight is a good target, once you start hitting the 15% bf bracket that is generally when its best to start bulking. Keep up the good work.[/QUOTE]
Thanks buddy, its the same BF% i estimated. Most of it around my gut which I know is the last place to go and the hardest. Just got to keep on pushing. Thanks a lot.
[QUOTE=azx26;1564746451]Currently in the process of trying to cut to 10% bf before starting my first real bulk.
Height: 171cm
Weight: 122lbs
I think I need to cut to around 114lbs to reach 10%, would that be reasonable? I think I'm probably around 15% now, give or take. Thoughts?
https :// imgur.com/a/io38IHH[/QUOTE]
Harder to gauge body fat with less mass. You might be closer to 10% than you think? Either way you've got a very good base to start adding on to.
Could I get a body fat estimate please. First time posting on here and plan to use this more as the info I’ve been getting off here has helped me out tremendously.
Started my cut 7 weeks ago and now down to 83.3kg. I’m 5ft 9in. I got weighed on one of those body fat scales at the gym and it was saying I was 14.2%bf. Do yous think this is about right? I don’t know how to upload a picture to this message so could you look at my progress pics. It’s the lost recent picture that says 7 weeks out. I’m sure I will get the hang of attaching photos eventually. My phone doesn’t seem to give me the option for some reason. Thanks in advance anyway
My in body says I'm 15%, the biggest drop was from the 1st picture (bottom right) to the 2nd picture, (bottom left) 19% down to 15% since then it's never gotten lower, yet I definately feel and can see my body changing through the photos. I've been eating a lot more, but quite clean so I can see a slight hip increase in my latest pic (top left)
I'd like to know my BF if anyone would care to help! Also any feedback on current progress would be amazing!
h ttps://imgur.com/a/5QHdnyS
[QUOTE=zki123;1564876071]My in body says I'm 15%, the biggest drop was from the 1st picture (bottom right) to the 2nd picture, (bottom left) 19% down to 15% since then it's never gotten lower, yet I definately feel and can see my body changing through the photos. I've been eating a lot more, but quite clean so I can see a slight hip increase in my latest pic (top left)
I'd like to know my BF if anyone would care to help! Also any feedback on current progress would be amazing!
h ttps://imgur.com/a/5QHdnyS[/QUOTE]
Good progress on your fat lose to start off. I have you around 16-17% as your core outline is starting but not yet visible. As for advice on your progress is you have great work on your cut. The best advice I can give is focus on what you dislike more, if you not happy with your fat amount carry on cutting (although you are quite low on muscle mass so be careful how much more you lose as it might not be worth it). If you are happy with your fat amount (leanness) try maintenance calories for a while whilst pushing the weights and see if you make any visual gains. If no gains are made try lean bulking.
[QUOTE=richie_hall;1564861851]Could I get a body fat estimate please. First time posting on here and plan to use this more as the info I’ve been getting off here has helped me out tremendously.
Started my cut 7 weeks ago and now down to 83.3kg. I’m 5ft 9in. I got weighed on one of those body fat scales at the gym and it was saying I was 14.2%bf. Do yous think this is about right? I don’t know how to upload a picture to this message so could you look at my progress pics. It’s the lost recent picture that says 7 weeks out. I’m sure I will get the hang of attaching photos eventually. My phone doesn’t seem to give me the option for some reason. Thanks in advance anyway[/QUOTE]
Even though generally those bf% toys are little to useless for measuring bf, in this case I think it is quite close to your bf% suggested. You have the outline of the core however no clear abs unflexed yet so around the 15% mark is correct. Good muscle mass so keep at the cut until happy then lean bulk.
Thanks for your reply. Havnt really cut low before but set myself a target of Xmas eve to see where I would end up at then no matter where I was at I would then clean bulk up until around the end of may. Do you think looking at my pics that I could get my abs fully through and around 10%bf in 8 weeks or do you think that would be asking too much? I’m currently only going 20% under maintainance all the way to keep the cut steady and not too aggressive.
[QUOTE=richie_hall;1564896291]Thanks for your reply. Havnt really cut low before but set myself a target of Xmas eve to see where I would end up at then no matter where I was at I would then clean bulk up until around the end of may. Do you think looking at my pics that I could get my abs fully through and around 10%bf in 8 weeks or do you think that would be asking too much? I’m currently only going 20% under maintainance all the way to keep the cut steady and not too aggressive.[/QUOTE]
From experience on a 20% below maintenance cut no you probably wont be hitting 10% by Xmas (sorry). You would have dropped some fat by then and will probably see maybe the upper parts of the abs but unlikely all abs and not unflexed. Not that should put you off your plan is sound and will be the best in the long run, according to some scientific opinions it is recommended to lean bulk when above 10% as this is optimal for muscle gain for non-bodybuilding professionals.
Just my experience I have found once you get below 12% it can take longer and is harder to lose fat just simply because you NEAT calories drop (you stop moving so much), calories amount is starting to get annoying low so cardio generally needs increasing to aid with the lose (although essentially not needed as weight lose is calories in vs calories out it does make it easier) and overall 10% is very lean for the general population seeing around 5% is essential fat to live.
Saying all this I also could be all wrong as you may have very developed ab muscles which will show more then mine ever did when cutting only one way to find out really.......
Cheers for the reply.. Well I’ve set the plan and won’t deviate, so what will be will be I suppose. I will continue to take my progress pics and see where I land by Xmas eve. After that it’s finally eating time!..
Thanks for giving me body fat estimate!
6’1
209LBS
imgur.com/a/XX0zo0o
Didn't get an estimate in my last post, 160 5'9, should I cut or bulk? If so, how many lbs should I cut?
[QUOTE=beebell12;1564937421]imgur.com/a/XX0zo0o
Didn't get an estimate in my last post, 160 5'9, should I cut or bulk? If so, how many lbs should I cut?[/QUOTE]
20% about. If you don't weight train I recommend eating maintenance (or just below) and see if you can make muscle gains through a recomp by pushing the weights hard. After a while on recomp I would reassess. General advice is to cut to 15% minimum then lean bulk. So if you do cut (although recomp would be best for now) only aim for the 15% range so about 10-15lb then start gaining muscle.
[QUOTE=bgibbs86;1564929481]Thanks for giving me body fat estimate!
6’1
209LBS[/QUOTE]
Around the 28-30% bracket I would say.
What do you estimate my body fat to be?
I took over a year off the gym, now I'm a month back, though I've always ate good.
[QUOTE=hardyboysare;1564891141]Good progress on your fat lose to start off. I have you around 16-17% as your core outline is starting but not yet visible. As for advice on your progress is you have great work on your cut. The best advice I can give is focus on what you dislike more, if you not happy with your fat amount carry on cutting (although you are quite low on muscle mass so be careful how much more you lose as it might not be worth it). If you are happy with your fat amount (leanness) try maintenance calories for a while whilst pushing the weights and see if you make any visual gains. If no gains are made try lean bulking.
[/QUOTE]
Thanks for the reply! I'm currently not cutting as during the bottom left picture I ended up at 62kg which was 140lbs while being 180cm / 6ft. I attempted to just lose a lot of weight as I thought my belly would reduce, it did, but I looked really skinny. I would like to be a lot leaner for sure. I'm currently doing a leak bulk, I've slowly been gaining weight (currently up to 66kg from 62kg) I'm on the fierce 5 program and have been for the past month or so. I'm eating around 2600 calories on my lifting days and around 2400 on my non lifting days. My muscle mass is low yes, 30.1 but for the first time ever it has gone up 31.3. Do you advise I continue as I'm doing?
Hey, I’m new to all of this so I’m hoping for some guidance on my BF %
I’m 21 year old female and 5’ 1” and weigh 55.7kgs / 123lbs. I have been combining strength training & cardio for the last 12 weeks and lost 5kgs / 11lbs so far.
Due to my post count my photos are on body space.
Thanks!