[QUOTE=9Yakra;1589088121]Hey,
thanks man!
Guess I have a lot more work to do[/QUOTE]
Everyone has lots of work to do but IMO for you it is time to reverse gears and start building muscle. Aiming to add 2lbs a month and this will limit fat gains.
How long have you been cutting and what weight training program you running?
[QUOTE=hardyboysare;1589088381]Everyone has lots of work to do but IMO for you it is time to reverse gears and start building muscle. Aiming to add 2lbs a month and this will limit fat gains.
How long have you been cutting and what weight training program you running?[/QUOTE]
That makes sense... I was hoping to get some advice, as I wasn't too sure about what to do next, and you've done just that! Thanks man.
In answer to your question: I started working out in January this year and as I didn't really have any muscle before, I just focused on cardio. I went from 197.5lb to 139lb in eight months.
I started weight training about four weeks ago BUT I still have a layer of fat near my belly + love-handles which is really bothering me (I know its the last place to go).
So, I'm not too sure whether to continue cutting? Until the belly fat / love handles go? Or whether to focus on weight training and building muscle....
What would be your advice?
[QUOTE=9Yakra;1589096331]That makes sense... I was hoping to get some advice, as I wasn't too sure about what to do next, and you've done just that! Thanks man.
In answer to your question: I started working out in January this year and as I didn't really have any muscle before, I just focused on cardio. I went from 197.5lb to 139lb in eight months.
I started weight training about four weeks ago BUT I still have a layer of fat near my belly + love-handles which is really bothering me (I know its the last place to go).
So, I'm not too sure whether to continue cutting? Until the belly fat / love handles go? Or whether to focus on weight training and building muscle....
What would be your advice?[/QUOTE]
You should focus on muscle building as that last bit won't really vanish without a decent amount of muscle underneath you will just look very slim and small not really lean (which I imagine is the look you want).
Cutting all the way down to abs or a flat stomach on the first cycle without weight training will not achieve the desired look I imagine. And once you start bulking any fat gains usually just looks like it ends on your stomach. You should start following a linear progressive training program.
Pick one of these workouts that suit your individual lifestyle, remember that the link between strength and size is generally that the stronger you are the bigger you are.
[url]https://forum.bodybuilding.com/showthread.php?t=175493881[/url]
That said some people respond better to different rep range and workout methods however increasing in strength with the right nutrition will cause size increase in most if not all beginners and are the foundations of all training programs.
Training programs:-
[b]Starting Strength[/b]
[url]https://startingstrength.com/get-started/programs[/url] – Very well-known program which is simple to understand and easy to execute, a barbell is required and progression is quick. A highly recommended starting point for all beginners and is still effective for intermediates and advanced alike depending on their needs.
[b]StrongLifts[/b]
[url]https://stronglifts.com/5x5/[/url] – Another solid starting point for all beginner weight trainers, doesn't generally have the renowned backing off Starting Strength however personally I find a real solid program to start off with (I personally used this program in the beginning and still do from time to time). Progression is quick and the exercises are the key lifts, as well as this very easy to add supplementary exercises once you progress.
[b]Jim Welder 5/3/1[/b]
[url]https://www.t-nation.com/workouts/531-how-to-build-pure-strength[/url] – One of the best programs around for strength gains and can easily be adapted and added to in order increase muscular size. His programs are fantastic and in-depth with a vast amount of information available online and especially in his books (I highly recommended buying them if possible).
For beginners it is best to start with this program of 5/3/1:-
[url]https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner[/url]
[b]Fierce 5[/b]
[url]https://forum.bodybuilding.com/showthread.php?t=162916931&page=1[/url] – One of most solid programs designed on this forum and is basically the complete package this has programs that start off with beginners all the way to advanced. I personally have found this to be both enjoyable yet challenging and have added solid amount of muscle doing it.
[b]AllPro[/b]
[url]https://forum.bodybuilding.com/showthread.php?t=169172473[/url] – A simple but effective method to build solid muscle, does lack some of the elements of strength, however with the basics comes the ability to add strength elements. That said very good at building muscle mass. I have not personally used this one but has a very strong follow here and comes very highly recommended.
[b]Viking Bare Bones[/b]
[url]https://forum.bodybuilding.com/showthread.php?t=172565211&page=1 [/url] – For individuals past the beginner phase of Allpros who wish to carry on implementing more higher volume training hypertrophy compared with more strength/ hypertrophy implemented to Fierce 5 and Strong Lifts. A very interesting program which offers a high progression in volume combined with systematic weight increase. I personally feel this program is best for individuals who are either recomping/ maintenance training or bulking. For cutting individuals I would advise Allpro if interested in higher volume training.
Training is only one part you must have good nutrition as well I advise you to read this section for more information:-
[url]https://forum.bodybuilding.com/showthread.php?t=173439001[/url]
[url]https://forum.bodybuilding.com/showthread.php?t=136691851[/url]
After all that remember the best training program is the one you stick to. Muscle development takes time and no training program will cause instant results and require dedication. Therefore stick with the program and only change when you truly feel you have got all you can out of the program.
Hi guys - new here
Im looking for advice on whether to cut or bulk right now.
Currently I am 19 years old, 5'9, 151 lbs. I was previously 140lbs 4 years ago, slowly got to 160 last year, and lost 10lbs this summer due to work and limited access to a gym, so I probably lost more muscle than fat.
Currently, with this electronic scale I have, it says I have a BF% of 11.4, which I think is way too low. It also says I was around 13% body fat when I weighed 160. I can kinda see my top 4 abs when dehyrdated, but still have a lot of fat in the lower stomach/love handles area.
Lifts 1rm:
Bench: 230
Squat:200 (yes im working on it)
Deadlift: 250
Currently following a bulking workout program, and am maintaining weight at around 2400 calories per day.
Any tips or observations are welcomed! Thanks
Can I get an estimate please? I'm 5'6" and about 137 pounds.
Can I get estimate on my newest progress pics ,also should I keep bulking or cut - only in 4th week of cutting but i'm kinda getting fat and don't see any muscle or strength increase.
[QUOTE=squintyboi;1589111391]Hi guys - new here
Im looking for advice on whether to cut or bulk right now.
Currently I am 19 years old, 5'9, 151 lbs. I was previously 140lbs 4 years ago, slowly got to 160 last year, and lost 10lbs this summer due to work and limited access to a gym, so I probably lost more muscle than fat.
Currently, with this electronic scale I have, it says I have a BF% of 11.4, which I think is way too low. It also says I was around 13% body fat when I weighed 160. I can kinda see my top 4 abs when dehyrdated, but still have a lot of fat in the lower stomach/love handles area.
Lifts 1rm:
Bench: 230
Squat:200 (yes im working on it)
Deadlift: 250
Currently following a bulking workout program, and am maintaining weight at around 2400 calories per day.
Any tips or observations are welcomed! Thanks[/QUOTE]
Around 14%. You are looking good and I would advise going back to bulking with a small surplus of around 200 calories. At your age you are still primed to build muscle therefore don't waste the opportunity you currently have you will never get it again.
Aim to add around 2-3lbs a month max. You have your maintenance number so work from that by adding a small surplus.
As for advice not much I can say extra without more info. Just ensure you get your macros as explained on this link:-
[url]https://forum.bodybuilding.com/showthread.php?t=173439001[/url]
And make sure you are following a well balanced training program based on your lifts I advise following a linear progression (weekly increase bar weight or volume). Other then that don't rush to gain weight stick to around 2lbs and you will be fine for a good 6-12 months.
[QUOTE=yellowmonky;1589112111]Can I get an estimate please? I'm 5'6" and about 137 pounds.[/QUOTE]
Around 19-20%.
[QUOTE=beeguy;1589114061]Can I get estimate on my newest progress pics ,also should I keep bulking or cut - only in 4th week of cutting but i'm kinda getting fat and don't see any muscle or strength increase.[/QUOTE]
About 14%. Don't worry you aren't getting fat. What program are you running and what are your major lifts like?
Also how much weight are you gaining monthly?
Hi all -- can I have a body fat % estimate? 6'2, 200
https ://imgur.com /a/ AmANrz2
[QUOTE=blueripster;1589165221]Hi all -- can I have a body fat % estimate? 6'2, 200
https ://imgur.com /a/ AmANrz2[/QUOTE]
No weight change from previous post so around 12% just different lighting IMO.
@hardyboysare
I'm following DB only program at coachmag website,can't link it.My 4th week is ending in 3 days and I gained 2kg which is quite a lot I think,should I eat less from now on ? Unfortunately I don't do any major lifts since I don't have equipment but I'll probably get gym membership soon.
[QUOTE=brunogouveia58;1587659721]What's my bf? 85kg and 181cm.[/QUOTE]
what do you think is my bf? i loss 2kg since then.
my stats: 1,81m and 82,8kg
[QUOTE=beeguy;1589202081]@hardyboysare
I'm following DB only program at coachmag website,can't link it.My 4th week is ending in 3 days and I gained 2kg which is quite a lot I think,should I eat less from now on ? Unfortunately I don't do any major lifts since I don't have equipment but I'll probably get gym membership soon.[/QUOTE]
I would advise when you can to get to a gym due to the need for progressive overload and I imagine in time you will out do your current weights.
As for your weight gain 2kgs is not too bad in 4 weeks as some of that will be water weight, glycogen and general more substance inside you. Try dropping it a bit and carry on and see how you do (maybe drop by 200-300 calories max).
[QUOTE=brunogouveia58;1589207811]what do you think is my bf? i loss 2kg since then.
my stats: 1,81m and 82,8kg[/QUOTE]
15-16%.
Hi!
Would love to find out my BF %. Progress pictures can be seen here - h ttps://forum.bodybuilding.com/showthread.php?t=177213601&p=1589253851&viewfull=1#post1589253851 (last post attachments).
Weight: 90.8kg, height: 190cm.
[QUOTE=hardyboysare;1589235551]15-16%.[/QUOTE]
Thanks bro.
[QUOTE=Y2ok;1589253881]Hi!
Would love to find out my BF %. Progress pictures can be seen here - h ttps://forum.bodybuilding.com/showthread.php?t=177213601&p=1589253851&viewfull=1#post1589253851 (last post attachments).
Weight: 90.8kg, height: 190cm.[/QUOTE]
Around 17%.
Hi need body fat please
5'9 173
[url]https://m.imgur.com/a/4k51cLv[/url]
Also does it look like I have gyno?
[QUOTE=weaver1997;1589287041]Hi need body fat please
5'9 173
[url]https://m.imgur.com/a/4k51cLv[/url]
Also does it look like I have gyno?[/QUOTE]
Around 24%. Its unlikely to be gyno more then likely a combination of excess fat and lack of chest muscle.
If you are really concerned please speak to your medical practitioner as only they can diagnose gyno.
Hi- I’m wondering what my body fat % is. Ultimately trying to decide if I should cut or lean bulk. Appreciate any help.
6’1, 170lbs.
H-ttps://ibb.co/T4vRbFy
[QUOTE=hardyboysare;1589289141]Around 24%. Its unlikely to be gyno more then likely a combination of excess fat and lack of chest muscle.
If you are really concerned please speak to your medical practitioner as only they can diagnose gyno.[/QUOTE]
OK thanks I've been trying cut for 3 months now went from 206 to 173 lost no strength but do you reckon I've only lost 4% body fat?? I started at like 28-30% was hoping get to 15%
And my camera is really bad as it's on a old phone here's another Pic from the side surely I've got be closer to 20% now rather than 25%?
[url]https://imgur.com/a/NZQQ6qD[/url]
[QUOTE=weaver1997;1589314421]OK thanks I've been trying cut for 3 months now went from 206 to 173 lost no strength but do you reckon I've only lost 4% body fat?? I started at like 28-30% was hoping get to 15%
And my camera is really bad as it's on a old phone here's another Pic from the side surely I've got be closer to 20% now rather than 25%?
[url]https://imgur.com/a/NZQQ6qD[/url][/QUOTE]
No I would actually put you a tad lower now I can see you tricep definition so around 22%. So I would say based on your previous post here:-
[url]https://forum.bodybuilding.com/showthread.php?t=177160831[/url] - You were about 30%
Now you are around 22%. So a drop of 8% with a weight loss of 33lbs (unlikely to be all fat more then like a portion of water, glycogen and general substance as well as fat) that sounds about right.
Losing 33lbs in 3 months is likely to cause some muscle loss as its greater then 1% of total body weight per week however it may not have if we consider the water loss involved (muscle is made up of 70% water). I wouldn't aim to lose that amount that quickly from now on or muscle loss is possible.
To be around 15% you are looking at around 155lb bracket.
Hope that helps.
[QUOTE=Nate1029;1589306661]Hi- I’m wondering what my body fat % is. Ultimately trying to decide if I should cut or lean bulk. Appreciate any help.
6’1, 170lbs.
H-ttps://ibb.co/T4vRbFy[/QUOTE]
Around 18%.
How long have you been weight training? What are your major lifts like?
[QUOTE=hardyboysare;1589316371]No I would actually put you a tad lower now I can see you tricep definition so around 22%. So I would say based on your previous post here:-
[url]https://forum.bodybuilding.com/showthread.php?t=177160831[/url] - You were about 30%
Now you are around 22%. So a drop of 8% with a weight loss of 33lbs (unlikely to be all fat more then like a portion of water, glycogen and general substance as well as fat) that sounds about right.
Losing 33lbs in 3 months is likely to cause some muscle loss as its greater then 1% of total body weight per week however it may not have if we consider the water loss involved (muscle is made up of 70% water). I wouldn't aim to lose that amount that quickly from now on or muscle loss is possible.
To be around 15% you are looking at around 155lb bracket.
Hope that helps.[/QUOTE]
That's helped me out a lot mate thanks!
One more question, how long to get 15% body fat? I was hoping by 1stJanuary but I know that's unlikely now..but ive actually done hardly any cardio to lose that 33lbs so I'm Going start running a mile as fast as possible 2-4 times a week?
[QUOTE=hardyboysare;1589316521]Around 18%.
How long have you been weight training? What are your major lifts like?[/QUOTE]
I’ve lifted weights off and on for 5-6 years, but never followed a program and had a good diet at the same time (clearly). Main lifts are low, Ive heard body recomp is the way to go but I’m concerned that I have been lifting weights for too long for that to work.
[QUOTE=Nate1029;1589317441]I’ve lifted weights off and on for 5-6 years, but never followed a program and had a good diet at the same time (clearly). Main lifts are low, Ive heard body recomp is the way to go but I’m concerned that I have been lifting weights for too long for that to work.[/QUOTE]
Personally I would run at maintenance TDEE (obviously optimal protein) and progress on that and see how you go for a few months it is possible you will still progress at maintenance by linearly progression. This may mean you gain some muscle and lose some fat.
I would then add a small calorie surplus of around 200 calories a day in order to progress at the gym and gain around 1-2lbs a month.
6'1 200 lbs
Thank you in advance! Any estimates are appreciated :)
Height 6ft weight 78.8kg
Pics in bodyspace, according to calipers I am 11.8%
[QUOTE=hamo685;1589368961]6'1 200 lbs
Thank you in advance! Any estimates are appreciated :)[/QUOTE]
Around 23-24% as you have now gained 10lbs from your last request.
[QUOTE=themorganator4;1589380251]Height 6ft weight 78.8kg
Pics in bodyspace, according to calipers I am 11.8%[/QUOTE]
Near enough I would say around 12-13% IMO.
[QUOTE=themorganator4;1589380251]Height 6ft weight 78.8kg
Pics in bodyspace, according to calipers I am 11.8%[/QUOTE]
There really isn't a device that will accurately measure to .8% body fat. Keep it simple and don't get hung up on precision.
Good day @ hardboysare. Around 4 weeks ago you said That my bf was around 15% now have I made more progress? My weight have reduced by 5 pound since then now at 132 lb and height 5.8f . Picture is in my display profile. My calorie intake is at 1500 and 120g protein each day. My goal is to get to 10-12% and primary looking to show my abs sixpack and bulk from there, is it possible with my current mass? thanks in advance edit : my current profile picture