Two palm-sized servings of lean protein (Examples: Fish, meat, poultry, eggs, nuts, soya products e.g. tofu, quorn, legumes and pulses e.g. lentils, kidney beans)
Two palm-sized servings of lean protein (Examples: Fish, meat, poultry, eggs, nuts, soya products e.g. tofu, quorn, legumes and pulses e.g. lentils, kidney beans)
[QUOTE=hamo685;1614163681]6’0
210 lbs
Thanks I’m advance!![/QUOTE]
32%
[QUOTE=AlexSays;1614072151]To be fair to your scale, 18% seems about right
You could do either, Personally I would still try and drop down to 15% or below before I would start gaining but when I did I would gain for a looooooong time[/QUOTE] Allright thanks man! I had a feeling it was pretty accurate. Ill be cutting the next months then, hate it but just gotta get through it I guesss
[QUOTE=xsquid99;1614129901]I would concur that 18% or so is probably pretty close, you can't yet see the outline of your core. I would cut another 6-7kg and then start a long slow lean bulk.[/QUOTE] Thanks helps a lot! Isn't 6 to 7 kg a lot? Think I would look reaaally skinny then. But I agree it would leave me with a long period afterwards where I can train hard and bulk
Hello! Looking for a body fat percentage estimate. Thank you all for your help (:
[QUOTE=howene;1614271491]Hello! Looking for a body fat percentage estimate. Thank you all for your help (:[/QUOTE]
I would guess in the 16-17% range. 8-10 more pounds cut and you’ll begin seeing abs
Hello, I've lost over 88 pounds (40kgs) in past 1.5 year but I don't know what should I do now, I think I have loose skin in my abdominal area (Is it though?) I'd be grateful if any of you could tell me my BF.
Weight:207 pounds (94kgs)
Height: 6′ 4 (193cm)
Thanks in advance.
[QUOTE=burythestar3;1614324261]I would guess in the 16-17% range. 8-10 more pounds cut and you’ll begin seeing abs[/QUOTE]no. It’s over 20%
[QUOTE=howene;1614271491]Hello! Looking for a body fat percentage estimate. Thank you all for your help (:[/QUOTE]
21-22%.
[QUOTE=delicecube;1614366861]Hello, I've lost over 88 pounds (40kgs) in past 1.5 year but I don't know what should I do now, I think I have loose skin in my abdominal area (Is it though?) I'd be grateful if any of you could tell me my BF.
Weight:207 pounds (94kgs)
Height: 6′ 4 (193cm)
Thanks in advance.[/QUOTE]
Awesome job on the weight loss. You have some loose skin but you're still over 20% bodyfat. You're carrying a lot around your belly/love handles. Are you on a strength training program? If not, you should be.
I’m 6,1 between 82-83 how much is my body fat and at what weight will I be 12% ??
Pictures are in body space thank youuu
ibb.co/KcPhW9h
Hey guys, 5’9 201 lbs 25 yo here. What Bf% would you put me at? Down from 250 earlier in the year. Doing a PPL Split 2x a week, counting calories, and cardio in the morning at present.
[QUOTE=sethiayush12;1614435751]I’m 6,1 between 82-83 how much is my body fat and at what weight will I be 12% ??
Pictures are in body space thank youuu[/QUOTE]
You already look to be around 13-14%. A few more lbs would probably get you there.
[QUOTE=golfballs321;1614452351]ibb.co/KcPhW9h
Hey guys, 5’9 201 lbs 25 yo here. What Bf% would you put me at? Down from 250 earlier in the year. Doing a PPL Split 2x a week, counting calories, and cardio in the morning at present.[/QUOTE]
In the 30% range.
[QUOTE=Wullerk21;1614565551]Hey.
Trying to get leaner and already lost around 10kg and I wonder whats my bodyfat currently. My weight is pretty low but I think there is still a lot of fat to lose. Should I continue to lean down even more?
Stats:
171cm
61.3kg[/QUOTE]
You look pretty good man, easily in the 12-13% range. What you do next depends on what your goals are, but you're in a good spot to lean bulk if you want to slowly add some more mass.
[QUOTE=xsquid99;1614609581]In the 30% range.[/QUOTE]
Thanks! My goal for the end of the year is to be at 180 lbs at roughly 18-20%. Does that seem realistic?
[QUOTE=golfballs321;1614613511]Thanks! My goal for the end of the year is to be at 180 lbs at roughly 18-20%. Does that seem realistic?[/QUOTE]
20 more lbs isn't going to get you down to 18-20%, 40 lbs "might" get you in the ballpark.
[QUOTE=xsquid99;1614615001]20 more lbs isn't going to get you down to 18-20%, 40 lbs "might" get you in the ballpark.[/QUOTE]
My math says otherwise. I guess we’ll find out. Thanks for your help.
[QUOTE=golfballs321;1614629241]My math says otherwise. I guess we’ll find out. Thanks for your help.[/QUOTE]
Good luck with your voodoo math, reality will be something very different.
[QUOTE=xsquid99;1614629711]Good luck with your voodoo math, reality will be something very different.[/QUOTE]
Well I’m working on the assumption that I will maintain or improve on my muscle mass as a newbie lifter and adjusting the numbers accordingly but sure call it voodoo math! Thanks anyway
[QUOTE=golfballs321;1614632561]Well I’m working on the assumption that I will maintain or improve on my muscle mass as a newbie lifter and adjusting the numbers accordingly but sure call it voodoo math! Thanks anyway[/QUOTE]
You're going to lose LBM as you cut, you just are, it doesn't matter if you're a new lifter or not. LBM is not just muscle, but water, blood, soft connective tissue, basically anything that's not fat. Your LBM will not go up while in a calorie deficit. I'm not new at this, been seeing posts like yours for years on here, and people always want to know why they dont look like they thought they would, its usually because they leave too much out of the equation and also apply wishful (unrealistic) assumptions.
Not trying to burst anyones bubble, but rather setting people up for realistic expectations.
[QUOTE=golfballs321;1614632561]Well I’m working on the assumption that I will maintain or improve on my muscle mass as a newbie lifter and adjusting the numbers accordingly but sure call it voodoo math! Thanks anyway[/QUOTE]
Buddy if you don’t wanna listen to the experts and experienced people then why ask if you know it all?
Listen to xsquid99 and believe that’s you’re no special snowflake.
All this newbie stuff does not work for most people after the first couple months. I wish I had not wasted many months believing in wierd theories and punching numbers in excel. I also wasted so much time reading articles and chit. Didn’t learn anything new besides what these awesome people told me.
Set a goal weight. And eat towards that goal while lifting hard.
If you’re eating in a surplus, you’ll gain muscle and fat (They say 1:1 ratio). If you eat deficit you will loose fat and some LBM. Workout hard and you won’t loose as much LBM.
set your expectations And goals right and avoid the frustrations as you work towards your goal physique.
[QUOTE=xsquid99;1614633471]You're going to lose LBM as you cut, you just are, it doesn't matter if you're a new lifter or not. LBM is not just muscle, but water, blood, soft connective tissue, basically anything that's not fat. Your LBM will not go up while in a calorie deficit. I'm not new at this, been seeing posts like yours for years on here, and people always want to know why they dont look like they thought they would, its usually because they leave too much out of the equation and also apply wishful (unrealistic) assumptions.
Not trying to burst anyones bubble, but rather setting people up for realistic expectations.[/QUOTE]
This right here brother.
You want to change your physique?
1. Lift hard - follow a program appropriate for your level (beginner, novice, intermediate, etc etc)
2. Eat either in a surplus or deficit.
For very few people if they do most everything right, they can stay at maintenance weight and gain muscle and loose fat but that does not work for most people. Including me. And I I gave it several months. I wish I hadn’t.
[QUOTE=xsquid99;1614633471]You're going to lose LBM as you cut, you just are, it doesn't matter if you're a new lifter or not. LBM is not just muscle, but water, blood, soft connective tissue, basically anything that's not fat. Your LBM will not go up while in a calorie deficit. I'm not new at this, been seeing posts like yours for years on here, and people always want to know why they dont look like they thought they would, its usually because they leave too much out of the equation and also apply wishful (unrealistic) assumptions.
Not trying to burst anyones bubble, but rather setting people up for realistic expectations.[/QUOTE]
Yeah fair enough man I get that point. Not trying to be salty when you’re just helping out! That said, I’ve also been in a deficit for almost a year now and have only increased my LBM not decreased. I was probably near 47-48% BF at 250 so if you do the math I’ve gained something like 8-10 lbs of lean mass total according to the 30% number. And I’m still experiencing rapid gains so I think even if I don’t net gain thanks to the water, etc that is lost, I will not lose out either.
But also I appreciate your point. Hence, we will have to see once I’m at 180. I’ll post here again, it’ll be interesting to see the outcome. I won’t be mad if I have to cut to 155 to see abs but also I’m hopeful that won’t have to be the case.
[QUOTE=TryingBB;1614635761]Buddy if you don’t wanna listen to the experts and experienced people then why ask if you know it all?
Listen to xsquid99 and believe that’s you’re no special snowflake.
All this newbie stuff does not work for most people after the first couple months. I wish I had not wasted many months believing in wierd theories and punching numbers in excel. I also wasted so much time reading articles and chit. Didn’t learn anything new besides what these awesome people told me.
Set a goal weight. And eat towards that goal while lifting hard.
If you’re eating in a surplus, you’ll gain muscle and fat (They say 1:1 ratio). If you eat surplus you will loose fat and some LBM. Workout hard and you won’t loose as much LBM.
set your expectations And goals right and avoid the frustrations as you work towards your goal physique.
This right here brother.
You want to change your physique?
1. Lift hard - follow a program appropriate for your level (beginner, novice, intermediate, etc etc)
2. Eat either in a surplus or deficit.
For very few people if they do most everything right, they can stay at maintenance weight and gain muscle and loose fat but that does not work for most people. Including me. And I I gave it several months. I wish I hadn’t.[/QUOTE]
Lol not trying to be a know it all bro just expressing my views. That said of course I do appreciate strangers including yourself giving out their free time to help me out with my goals so thanks.
Re: your advice, I’m eating in a 700 calorie deficit and lifting hard according to a set program. What has to happen will happen, just excited and happy to keep making progress.
[QUOTE=golfballs321;1614636421]Lol not trying to be a know it all bro just expressing my views. That said of course I do appreciate strangers including yourself giving out their free time to help me out with my goals so thanks.
Re: your advice, I’m eating in a 700 calorie deficit and lifting hard according to a set program. What has to happen will happen, just excited and happy to keep making progress.[/QUOTE]
What you’re doing is working. So keep at it. If lifts start stalling, DO NOT get irritated. Keep eating in deficit and keep lifting if it has to be the same weight - so be it.
I should listen to that same advice myself. Lol :):p
[QUOTE=xsquid99;1614609501]You already look to be around 13-14%. A few more lbs would probably get you there.[/QUOTE]
As you said I’m around 13-14% but I don’t see a lot of ab definition is it maybe because I store my fat in my abdominal area or maybe I have some skin from losing 80 pounds in the past ??? thank you for the help
[QUOTE=golfballs321;1614636021]Yeah fair enough man I get that point. Not trying to be salty when you’re just helping out! That said, I’ve also been in a deficit for almost a year now and have only increased my LBM not decreased. I was probably near 47-48% BF at 250 so if you do the math I’ve gained something like 8-10 lbs of lean mass total according to the 30% number. And I’m still experiencing rapid gains so I think even if I don’t net gain thanks to the water, etc that is lost, I will not lose out either. [/quote]
If you have gained 8-10 pounds of lean mass then frankly you are basically done with the "noob gains" as far as actual muscle goes. You may still see some increases in lifts though due to better form and central nervous system adaptation.
[quote]
But also I appreciate your point. Hence, we will have to see once I’m at 180. I’ll post here again, it’ll be interesting to see the outcome. I won’t be mad if I have to cut to 155 to see abs but also I’m hopeful that won’t have to be the case.[/QUOTE]
As someone who was once at 240+ pounds and is now down to 159 pounds, I can tell you that you are more likely to have loose skin than you are "abs" once you actually manage to get down into the 10-12% range.
I currently have a full set of "gills" up along my ribs but zero definition on my stomach due to the skin having been stretched out from previously being obese.
Can someone kindly guess my body fat, I'm think i'm relatively skinny but still failing to see my abs.
Height: 6'1
Weight: 170lb
Pics in body space, this is my first post; can't post URL.
[QUOTE=userDXZG2ODPTRP;1614694811]Can someone kindly guess my body fat, I'm think i'm relatively skinny but still failing to see my abs.
Height: 6'1
Weight: 170lb
Pics in body space, this is my first post; can't post URL.[/QUOTE]
You can't see "abs" because you are still up at the 15-16% BF range.
Based on your stated weight, you would need to be down closer to 162lb to be in the 12% range where abs would be visible in a relaxed state.
[QUOTE=sethiayush12;1614643401]As you said I’m around 13-14% but I don’t see a lot of ab definition is it maybe because I store my fat in my abdominal area or maybe I have some skin from losing 80 pounds in the past ??? thank you for the help[/QUOTE]
A few things come into play, usually around 15% you can see a hazy top 2 abs, with you I can clearly see 4. You're fairly lean but you also appear to be storing the majority of fat (and maybe some loose skin) in the lower belly area. You also need to remember abs are like any other muscle and need to be built up to show, some people have been working them for years and have very pronounced abs others still need more work. You're probably a combination of both, your abs could be built up more and you still have a little fat and loose skin in the lower belly.
[QUOTE=xsquid99;1614702931]A few things come into play, usually around 15% you can see a hazy top 2 abs, with you I can clearly see 4. You're fairly lean but you also appear to be storing the majority of fat (and maybe some loose skin) in the lower belly area. You also need to remember abs are like any other muscle and need to be built up to show, some people have been working them for years and have very pronounced abs others still need more work. You're probably a combination of both, your abs could be built up more and you still have a little fat and loose skin in the lower belly.[/QUOTE]
i think ill cut down to 76-77 kgs try to get a bit more leaner before the gyms open where i live and maybe start lean bulking and develop my abs from there i still have a long way to go im just 19 rn... btw thank you for your advice :)
[QUOTE=sethiayush12;1614704471]i think ill cut down to 76-77 kgs try to get a bit more leaner before the gyms open where i live and maybe start lean bulking and develop my abs from there i still have a long way to go im just 19 rn... btw thank you for your advice :)[/QUOTE]
Sounds like a solid plan. Get after it!
[QUOTE=Luclin999;1614677471]If you have gained 8-10 pounds of lean mass then frankly you are basically done with the "noob gains" as far as actual muscle goes. You may still see some increases in lifts though due to better form and central nervous system adaptation.
As someone who was once at 240+ pounds and is now down to 159 pounds, I can tell you that you are more likely to have loose skin than you are "abs" once you actually manage to get down into the 10-12% range.
I currently have a full set of "gills" up along my ribs but zero definition on my stomach due to the skin having been stretched out from previously being obese.[/QUOTE]
1. Well I hope not but again, we’ll see. To clarify I have some baseline from lifting when I was younger but had gotten to an almost untrained state beginning of the year. Now, doing a proper hypertrophy split, I’ve put on a lot of muscle all over and seen my lifts go up but honestly even my lifts are not that high still (significantly less than the 1/2/3/4 plate bench mark in fact). So yeah I think I have more to come but let’s see.
2. Sorry to hear that man... at the same time congratulations on having done that, it’s a huge feat and the massive benefits to your health and aesthetics are still there!
[QUOTE=Luclin999;1614699851]You can't see "abs" because you are still up at the 15-16% BF range.
Based on your stated weight, you would need to be down closer to 162lb to be in the 12% range where abs would be visible in a relaxed state.[/QUOTE]
Thanks alot, I will try to shred some fat. Scared I lose my muscles though
Hello all,
Please give me an estimate. 5'7, 160.
Appreciate your time! (:
Hey all,
Gonna be 52 in a few weeks and have let myself go these past few years. Been focusing on getting my strength back although numbers still pretty feeble (310 pound deadlift, 200 pound bench, 280 pound squat) but I really need to address my body fat before going after bigger maxes, I think.
Calculator is saying 20% but I think 22-23% is maybe more realistic. I really struggle to put muscle on my upper body and legs have always been 'big' in comparison and have ended up a bit skinny fat.
Am 6ft 1, 196 pounds
Would appreciate input on fat percentage and diet/training advice.
Thanks
[QUOTE=howene;1615138741]Hello all,
Please give me an estimate. 5'7, 160.
Appreciate your time! (:[/QUOTE]
19-20%.
[QUOTE=diddlysquat;1615145871]Hey all,
Gonna be 52 in a few weeks and have let myself go these past few years. Been focusing on getting my strength back although numbers still pretty feeble (310 pound deadlift, 200 pound bench, 280 pound squat) but I really need to address my body fat before going after bigger maxes, I think.
Calculator is saying 20% but I think 22-23% is maybe more realistic. I really struggle to put muscle on my upper body and legs have always been 'big' in comparison and have ended up a bit skinny fat.
Am 6ft 1, 196 pounds
Would appreciate input on fat percentage and diet/training advice.
Thanks[/QUOTE]
I think you're probably pretty close with your 22-23% estimate. Even well trained, most naturals aren't going to be lean at 6'1" at your current weight. I would cut if I were you, probably 20-25 lbs, then re-evaluate and see where you're at. Just keep your protein intake up and follow a good program. Your lifts aren't bad, I don't know what you're doing in the gym but perhaps moving to a structured ULUL, ULPPL or just a straight PPL might help.
[QUOTE=diddlysquat;1615145871]Hey all,
Calculator is saying 20% but I think 22-23% is maybe more realistic. I really struggle to put muscle on my upper body and legs have always been 'big' in comparison and have ended up a bit skinny fat.
Am 6ft 1, 196 pounds
Would appreciate input on fat percentage and diet/training advice.
Thanks[/QUOTE]
22-23% seems reasonable.
At that BF level you would need to drop down to about 170 in order to be "lean".
[QUOTE=xsquid99;1615188671]I think you're probably pretty close with your 22-23% estimate. Even well trained, most naturals aren't going to be lean at 6'1" at your current weight. I would cut if I were you, probably 20-25 lbs, then re-evaluate and see where you're at. Just keep your protein intake up and follow a good program. Your lifts aren't bad, I don't know what you're doing in the gym but perhaps moving to a structured ULUL, ULPPL or just a straight PPL might help.[/QUOTE]
Thanks for the input, I've started my cut now and am running the hypertrophy template of Greg Nuckols's Average to Savage 2.0 (ran the regular version previously with good results and prior to that I did Fierce 5). Not expecting growth but from what I understand I should maximise muscle retention with it. We'll see...
[QUOTE=Luclin999;1615278221]22-23% seems reasonable.
At that BF level you would need to drop down to about 170 in order to be "lean".[/QUOTE]
Seems to be the consensus! Thanks for that - cut here I come.
Hello Chicken fueled Monsters. Im new and a beginner, would like a bodyfat % estimate. .PICTURES IN PROFILE (Flexed)
Age: 19 Height: 5'9
Beginning weight: 124 lb
Current weight: 114 lb
3× per week full body routine. While in a 300-400 calorie deficit for 12 Weeks.
Should I start lean bulking or cut further? Thanks
Currently on a cut. What's my bf?
Hello!
Height 179cm
Weight 77.7kg
Would love any suggestions!
[url]https://imgur.com/a/1akZAZU[/url]
[QUOTE=BufffChicken;1615358251]Hello Chicken fueled Monsters. Im new and a beginner, would like a bodyfat % estimate. .PICTURES IN PROFILE (Flexed)
Age: 19 Height: 5'9
Beginning weight: 124 lb
Current weight: 114 lb
3× per week full body routine. While in a 300-400 calorie deficit for 12 Weeks.
Should I start lean bulking or cut further? Thanks[/QUOTE]
You're probably around 15%, you just lack muscle. At your stats you should not be cutting, I would immediately reverse course and start focusing on building up your physique. Follow your program and keep your protein intake up while maintaining a small calorie surplus (about 200-300 a day).
[QUOTE=Pel10;1615365721]Currently on a cut. What's my bf?[/QUOTE]
24-25%
[QUOTE=Birdmannan;1615422851]Hello!
Height 179cm
Weight 77.7kg
Would love any suggestions!
[url]https://imgur.com/a/1akZAZU[/url][/QUOTE]
In the 19-20% range.
Haven't been to a gym in 6 months. Body composition is disgusting. Starting back tomorrow.
If I hadn't been in this situation more than a handful of times in the past I might be stressed out but I know a respectable physique is only 90-120 days away
[url]https://imgur.com/a/Zhhgf22[/url]
[url]https://imgur.com/a/6wfPcQG[/url]
There's a pre covid link and a current body link. I was already kinda fat pre covid.
What's ur take on the body fat folks? I actually weight 5 pounds less now than I did pre covid
6’0
205 lb
[QUOTE=hamo685;1615523791]6’0
205 lb[/QUOTE]
33-34%