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

5ft 6, 144lbs

[QUOTE=JorneBrah;1572961531]Does 2500 cal a day for 10 weeks sound good?[/QUOTE]
Nope, you would need a lot more time to reach your goal, I would say do it like this
Week 1 to 3 2500 Cal's
Week 4 to 6 2200 cals
Week 7 to 8 2000 cals.
Week 9 to 12 1800 cals.

Would anyone be kind enough to give me a body fat estimate based on the photos in my profile?

39 yrs old, 6’3”, 192.2lbs when photos taken (189.9lbs now), waist size 35.25” when photos taken (34.5” now).

Current workout is 3 x a week full body using mainly compounds (squat, dl, bench, row, overhead press & lat pulldown).

Aim is to get down to 10-12% ish bodyfat before switching focus to muscle growth.

20 Yrs old, Currently 178. What do you think my % is and should I cut until I have an definition or bulk up to put on size?

[QUOTE=madman94;1572994061]Nope, you would need a lot more time to reach your goal, I would say do it like this
Week 1 to 3 2500 Cal's
Week 4 to 6 2200 cals
Week 7 to 8 2000 cals.
Week 9 to 12 1800 cals.[/QUOTE]

Srs? U sure? Will I keep my muscle doing this? How will I look after? And how exact do I have to be on the cals a day, super strict?

[QUOTE=hardyboysare;1572778841]22-23%
18% about. I would consider lean bulking very slowly add about 200 calories your maintenance and gain about 2lbs max a month. Make sure you follow Fierce 5 completely and see how far you get by adding such a small amount of calories you wont gain hardly any fat. In order for you to increase calories by 200 you have to gain less then a 1lb a month or you stall on your lifts after a couple deloads.

That way you should build nearly all muscle instead of adding any more fat as I believe more muscle will offer better results.[/QUOTE]

Thanks a lot, but I'm a bit confused. You say '...bulking very slowly add about 200 calories your maintenance and gain about 2lbs max a month.' and then say 'increase calories by 200 you have to gain less then a 1lb or you stall on your lifts'. Do you mean I have to gain at least 1lb a month or else I will stall?

[QUOTE=Canseca;1573030091]Thanks a lot, but I'm a bit confused. You say '...bulking very slowly add about 200 calories your maintenance and gain about 2lbs max a month.' and then say 'increase calories by 200 you have to gain less then a 1lb or you stall on your lifts'. Do you mean I have to gain at least 1lb a month or else I will stall?[/QUOTE]

Basically you need to gain weight to gain muscle (most of the time) so lean bulk on 200 calories above TDEE maintenance. However at a point you may stop gaining weight (as you get bigger you need more calories, your TDEE may increase from being more active etc) so if you gain 1lb a month fine carry on your small calorie surplus however if after a month you only gain 0.5lbs then increase calories by 200 as this is your new '200 calories above maintenance TDEE'.

When you are higher percentage of fat generally you can use a small calorie surplus to gain muscle as your body can use some of the fat as an energy source so you certainly don't want to overdo it. When you are skinnier and leaner you can escape with gaining more weight without making yourself become too fat whereas lean bulking from higher you must have more control of fat gains.

Hope that explains it.

[QUOTE=JorneBrah;1573023371]Srs? U sure? Will I keep my muscle doing this? How will I look after? And how exact do I have to be on the cals a day, super strict?[/QUOTE]

Basically as stated by madman94 above yes this is a good way to keep losing weight simply because the smaller you get (as in losing fat) your TDEE drops. So to stop stalls in weight loss dropping calories every 10 pounds or so is a effective plan. If not you will need to keep dropping calories after you stall in weight loss for 2 weeks. Both ways work.

You wont lose muscle by lower calories you will lose it by not weight training and not eating enough protein. Science behind muscle loss says unless you drop calories massively for a long period of time you will be fine if weight training and eating enough protein.

As for strictness that is down to you, the more strict the better the results at the end. So I would be.

[QUOTE=hardyboysare;1573035451]Basically as stated by madman94 above yes this is a good way to keep losing weight simply because the smaller you get (as in losing fat) your TDEE drops. So to stop stalls in weight loss dropping calories every 10 pounds or so is a effective plan. If not you will need to keep dropping calories after you stall in weight loss for 2 weeks. Both ways work.

You wont lose muscle by lower calories you will lose it by not weight training and not eating enough protein. Science behind muscle loss says unless you drop calories massively for a long period of time you will be fine if weight training and eating enough protein.

As for strictness that is down to you, the more strict the better the results at the end. So I would be.[/QUOTE]

Ty. Btw whats my goal weight if I’m around 85kg rn 20>% bf and will do this for like 12 weeks?

And did you agree that I should be doing it like this?
Week 1 to 3 2500 Cal's
Week 4 to 6 2200 cals
Week 7 to 8 2000 cals.
Week 9 to 12 1800 cals @hardyboysare

[QUOTE=JorneBrah;1573036851]And did you agree that I should be doing it like this?
Week 1 to 3 2500 Cal's
Week 4 to 6 2200 cals
Week 7 to 8 2000 cals.
Week 9 to 12 1800 cals @hardyboysare[/QUOTE]

Well its impossible to tell since everyones body works different but thats a good base,nusally if your weight doesnt move after 2 weeks of being strict on cals then you drop another 200 cals down. you wanna get to your goal weight then yes be strict. I wouldn't even say 12 weeks I would say 15 but everyone's different.

[QUOTE=madman94;1573043561]Well its impossible to tell since everyones body works different but thats a good base,nusally if your weight doesnt move after 2 weeks of being strict on cals then you drop another 200 cals down. you wanna get to your goal weight then yes be strict. I wouldn't even say 12 weeks I would say 15 but everyone's different.[/QUOTE]

This ^^^^

The only time I would not bother dropping more calories in this time scale is when either I am still losing at a good rate 1-2lbs is fine a week OR my weight training is honestly stalling badly (not one off day but constant struggle).

Give 2500 calories a solid run to start off with as many people over/under estimate their calorie needs so you can make adjustments after running this for a couple of weeks then start reducing to the weight loss desired (again keep it around 2lb max a week is the best option for sanity and maybe muscle retention).

[QUOTE=JorneBrah;1573036441]Ty. Btw whats my goal weight if I’m around 85kg rn 20>% bf and will do this for like 12 weeks?[/QUOTE]

I wouldn't go by weight go by the mirror everyone weight looks different.

5' 10"
170 lbs
18 y/o
Currently cutting weight down to 160, how lean will I be at 160?
Also will cutting weight fix my hourglass shape?
pics in body space

[QUOTE=limetaco675;1573056691]5' 10"
170 lbs
18 y/o
Currently cutting weight down to 160, how lean will I be at 160?
Also will cutting weight fix my hourglass shape?
pics in body space[/QUOTE]

Depends on nooby gains

[QUOTE=hardyboysare;1573044571]I wouldn't go by weight go by the mirror everyone weight looks different.[/QUOTE]

So I need to reach 125 grams of protein everyday or I’ll muscle correct? and hit 2500 cal

It’s rly hard cuz its my first time cutting and I eat lunch in school so I have to guess sometimes

Hi!

184cm (6 foot)
23 y/o

i.imgur.com/t8OhCyg.png
^This was taken 3 weeks ago at 158 lbs, I lost 8 pounds since then trying to make my gyno less visible.

Newer pictures at 68kg (150 lbs):
i.imgur.com/jETvjy1.png
i.imgur.com/oUt4CKU.png
i.imgur.com/9YWKeQp.png

I have a BIA scale which says that my body fat is 12.1%, does that seem accurate? I plan on starting lean bulking when I get down to 145 pounds, but I'm not sure if that would count as too skinny.

[QUOTE=JorneBrah;1573075611]It’s rly hard cuz its my first time cutting and I eat lunch in school so I have to guess sometimes[/QUOTE]

You will need to probably consume around 140g minimum as it is advised you consume slightly higher amounts of protein on a cut. No you won't suddenly lose muscle its just this the range which will reduce the loss of lean body mass the most. Aim for foods that have large portion of meat and generally this will cover the protein side. Deli ham, chicken is another great way.

[QUOTE=Drax75;1573083431]Hi!

184cm (6 foot)
23 y/o

i.imgur.com/t8OhCyg.png
^This was taken 3 weeks ago at 158 lbs, I lost 8 pounds since then trying to make my gyno less visible.

Newer pictures at 68kg (150 lbs):
i.imgur.com/jETvjy1.png
i.imgur.com/oUt4CKU.png
i.imgur.com/9YWKeQp.png

I have a BIA scale which says that my body fat is 12.1%, does that seem accurate? I plan on starting lean bulking when I get down to 145 pounds, but I'm not sure if that would count as too skinny.[/QUOTE]

No you aren't 12%. More like 16-17% your plan sounds fine you do need to lean bulk soon so don't stay too long cutting as gaining muscle will offer the best results for you.

[QUOTE=limetaco675;1573056691]5' 10"
170 lbs
18 y/o
Currently cutting weight down to 160, how lean will I be at 160?
Also will cutting weight fix my hourglass shape?
pics in body space[/QUOTE]

You are about 17-18%. No I am afraid it will just make you look skinnier you will need to build muscle to offer better physique structure. If you don't weight train I recommend you get on one soon (Starting strength would be a good choice or Allpros).

[QUOTE=hardyboysare;1573111281]You will need to probably consume around 140g minimum [/QUOTE]

Holy, fk this app lol I only ate like 90 the first day lol god this wont end well. My goal rn is to get the Tyson Beckford body but I dont think I have enough mass ? And I feel like at like week 10 I’ll look like I dont even lift lol. I should keep doing fierce 5 while cutting ye?

[QUOTE=Nickthaugen;1573017611]20 Yrs old, Currently 178. What do you think my % is and should I cut until I have an definition or bulk up to put on size?[/QUOTE]

13-14% the same as last time, you have lost 2lbs so no real change, same advice as last time build muscle you lack lbm to cut anymore.

[url]https://forum.bodybuilding.com/showthread.php?t=173620211&p=1567243981#post1567243981[/url]

[QUOTE=danh79;1572996951]Would anyone be kind enough to give me a body fat estimate based on the photos in my profile?

39 yrs old, 6’3”, 192.2lbs when photos taken (189.9lbs now), waist size 35.25” when photos taken (34.5” now).

Current workout is 3 x a week full body using mainly compounds (squat, dl, bench, row, overhead press & lat pulldown).

Aim is to get down to 10-12% ish bodyfat before switching focus to muscle growth.[/QUOTE]

You are around 14-15% as your abs are starting to come through nicely. Plan sounds good.

[QUOTE=ajp102030;1572961891]5ft 6, 144lbs[/QUOTE]

13% around about.

[QUOTE=CharField;1572957371]Hi All,

I’m 21 and from UK.

Here’s some shots - I’ve just put on a few KG over Christmas

Advice on how I should proceed - I wanna get leaner and gain some bigger arms

Please check my gallery for pictures taken recently

21
6’1
102-103kg[/QUOTE]

23%. I would start cutting and when you lose more weight your arms will appear bigger as they will be more defined.

[url]https://forum.bodybuilding.com/showthread.php?t=165843261[/url]

[QUOTE=JorneBrah;1573113181]Holy, fk this app lol I only ate like 90 the first day lol god this wont end well. My goal rn is to get the Tyson Beckford body but I dont think I have enough mass ? And I feel like at like week 10 I’ll look like I dont even lift lol. I should keep doing fierce 5 while cutting ye?[/QUOTE]

Yes you can carry on doing Fierce 5 always try and progress as stated in the program. You will need to build muscle and cut multiple times to build a physique like that. You should always consume a minimum of 0.7g of protein per lb of body weight (more may help on a cut).

[QUOTE=hardyboysare;1573113711]Yes you can carry on doing Fierce 5 always try and progress as stated in the program. You will need to build muscle and cut multiple times to build a physique like that. You should always consume a minimum of 0.7g of protein per lb of body weight (more may help on a cut).[/QUOTE]

Alright. Btw if I burn 255 cal whenI lift should I eat 2750 instead of 2500 then? Or still 2500

What do you guys think my BF% is? I would like to gain mass while losing the belly fat. I am 42 and work in an office all day so not as easy as it used to. I am 174lbs, 5'10. I would love to be 185-190 lean muscle. Should I bulk or cut first and then start clean?

[QUOTE=JorneBrah;1573116471]Alright. Btw if I burn 255 cal whenI lift should I eat 2750 instead of 2500 then? Or still 2500[/QUOTE]

No never eat back the calories burnt they are an added extra and there is no scientific way of knowing how many calories you burn.

[QUOTE=mcu;1573121571]What do you guys think my BF% is? I would like to gain mass while losing the belly fat. I am 42 and work in an office all day so not as easy as it used to. I am 174lbs, 5'10. I would love to be 185-190 lean muscle. Should I bulk or cut first and then start clean?[/QUOTE]

About 18%. You could really do either. However if you lost a bit more you would probably have a complete core outline which would be more motivating so I say cut until you see the whole core then bulk.

5'9" 177lbs Was travelling a lot, and been able to diet down again/resume cut.
Trying to refeed, want a estimate of starting point, I believe I'm under 15% so 1 refeed a week?
Can someone estimate my TDEE? I'm seeing ranges from 2800-3600.
I lift 5.5 days per week (.5 because arm only day) and do cardio (walking on an incline 30min~) twice a week.

imgur com/a/WmsOuxD

[QUOTE=hardyboysare;1573158311]No never eat back the calories burnt they are an added extra and there is no scientific way of knowing how many calories you burn.[/QUOTE]

Is cardio needed? Does it matter how many carbs or fats i eat or just that i reach 145g protein and 2500 cals? Whats the benefit of cutting for 12+ weeks instead of doing like 30 days and eating less cals, like 1000 cals the last couple days?

More agressive cut will result in more muscle loss. You might also splurge and rebound back