[QUOTE=brownphone;1625231773]I was skinny fat. I was around 175lbs with no muscle. This is the first real working out i’ve ever done.
Thanks for the estimate though![/QUOTE]
What training program did you follow? Were you tracking your nutrition and your training sessions?
[QUOTE=brownphone;1625231773]I was skinny fat. I was around 175lbs with no muscle. This is the first real working out i’ve ever done.
Thanks for the estimate though![/QUOTE]
You didn't need to bulk, you could have just eaten at maintenance or even in a slight deficit, you had plenty of fat on you to fuel gains. You need to cut off a good 25-30 lbs now, you're up around 25-26%, if not more.
So this feels embarrassing but I have two photos I'd like help on, current and from 2 years ago when I was mid cut
I know the current is really, really bad... I just want to know if I'm above or below 25%
And the past I think was 15% or so?
I tore my meniscus in my left knee and then never got back into the swing of things after surgery. 212 in the current and 180 or so in the past pics. But the LBM composition was 100% different and I have a very long way to go
I started Lyle McDonald's RFL to kick off my 'cut' a week before Thanksgiving, which is where the current pic is from (before starting), went from 212 to 198 but that includes water. I don't feel different (or look different imo) but I went from size 38 to 36 even after getting my water weight back so something went right. Will take a week off for Christmas and do another month-long one and go into a more traditional diet after that
Kicking myself for where I am now just want the truth
[QUOTE=dweeegs;1625370743]So this feels embarrassing but I have two photos I'd like help on, current and from 2 years ago when I was mid cut
I know the current is really, really bad... I just want to know if I'm above or below 25%
And the past I think was 15% or so?
I tore my meniscus in my left knee and then never got back into the swing of things after surgery. 212 in the current and 180 or so in the past pics. But the LBM composition was 100% different and I have a very long way to go
I started Lyle McDonald's RFL to kick off my 'cut' a week before Thanksgiving, which is where the current pic is from (before starting), went from 212 to 198 but that includes water. I don't feel different (or look different imo) but I went from size 38 to 36 even after getting my water weight back so something went right. Will take a week off for Christmas and do another month-long one and go into a more traditional diet after that
Kicking myself for where I am now just want the truth[/QUOTE]
Probably 28-30% now, if not a bit higher.
And yes, you were around 14-15% before, looked lean everywhere but you were still carrying a bit of fat in the lower belly.
You did it before, you can do it again. Good luck!
[QUOTE=dweeegs;1625370743]So this feels embarrassing but I have two photos I'd like help on, current and from 2 years ago when I was mid cut
I know the current is really, really bad... I just want to know if I'm above or below 25%
And the past I think was 15% or so?
I tore my meniscus in my left knee and then never got back into the swing of things after surgery. 212 in the current and 180 or so in the past pics. But the LBM composition was 100% different and I have a very long way to go
I started Lyle McDonald's RFL to kick off my 'cut' a week before Thanksgiving, which is where the current pic is from (before starting), went from 212 to 198 but that includes water. I don't feel different (or look different imo) but I went from size 38 to 36 even after getting my water weight back so something went right. Will take a week off for Christmas and do another month-long one and go into a more traditional diet after that
Kicking myself for where I am now just want the truth[/QUOTE]
The most important part is to just start eating a healthy diet and stick with it. It'll become a routine before you know it. I was the same way starting out with a bodyfat too high to really matter.
I'd be interested to know how your knee is after surgery? How was the recovery, both time and limitations? I have a left knee double tear, basically no meniscus in left knee at all. I can work around it by wrapping my knees for squats and deadlifts, I just have to stay low impact, no running or jumping at all.
[QUOTE=xsquid99;1625376223]Probably 28-30% now, if not a bit higher.
And yes, you were around 14-15% before, looked lean everywhere but you were still carrying a bit of fat in the lower belly.
You did it before, you can do it again. Good luck![/QUOTE]
That makes sense thank you so much. Probably why I didn’t see much change after my first weight drop
[QUOTE=ezra76;1625377783]The most important part is to just start eating a healthy diet and stick with it. It'll become a routine before you know it. I was the same way starting out with a bodyfat too high to really matter.
I'd be interested to know how your knee is after surgery? How was the recovery, both time and limitations? I have a left knee double tear, basically no meniscus in left knee at all. I can work around it by wrapping my knees for squats and deadlifts, I just have to stay low impact, no running or jumping at all.[/QUOTE]
Yea I just wish I could go back in time and yell at myself a la a Christmas Miracle
I had a tear in my outer left knee, had MRI done. I actually kept lifting once swelling was gone up until my surgery just not legs. I forget what the term is, but it was a surgery where they made really small microscopic incisions
They used a local anesthetic and it lasted for like 3 days no joke. No pain meds just Tylenol. I was in crutches for 5 days or so? And then after that walking just hobbling
Didn’t do any physical therapy. I can’t remember how long it was but within a month I felt fine but doing something like running I could feel the shock on the knee. It felt weird when I tried to squat but not painful. Biking was actually my go to cardio for a while
Fine now though. I was probably perfectly good to go after a month and some change period I just got lazy
5'7 @ 133 lbs, been cutting down from 180 lbs since march and finally finishing up. any guesses? i'm hoping sub 14%
the file names should be obvious
pics of the journey for reference:
[QUOTE=faithbrah;1625415593]5'7 @ 133 lbs, been cutting down from 180 lbs since march and finally finishing up. any guesses? i'm hoping sub 14%
the file names should be obvious[/QUOTE]
You look closer to 11-12% to me.... I mean you have lower ab/side veins.. of course the lighting might be effecting that a bit.
Have you been gaining strength while you've been cutting?
At 5-7 and 133lb, and also looking like you're not holding anywhere near your potential lean mass, you need to stop cutting...
Your hip bones etc are protruding (only calling this out as a reference point for probably being below an ideal structure for maintaining strength) and I would imagine your leverages on your lifts are really lacking right now, so you're not going to be able to push as hard in the gym.
Time to GAIN...
[QUOTE=AdamWW;1625418403]You look closer to 11-12% to me.... I mean you have lower ab/side veins.. of course the lighting might be effecting that a bit.[/QUOTE]yep, it must be the lighting because i've never seen them before. ~12% is exactly what i was aiming for, so that's great
[QUOTE=AdamWW;1625418403]Have you been gaining strength while you've been cutting?[/QUOTE]nope. i don't want to blame genetics, but i've never really managed to make gains on a cut and mostly been losing strength slowly. my numbers will obviously go back up on a bulk though
[QUOTE=AdamWW;1625418403]At 5-7 and 133lb, and also looking like you're not holding anywhere near your potential lean mass, you need to stop cutting...[/QUOTE]agreed for sure. i just wanted to hit a low-ish (but healthy) weight so i won't have to do a long cut ever again. now i'm looking forward to "living lean" between ~12-18% bf
[QUOTE=AdamWW;1625418403]Your hip bones etc are protruding (only calling this out as a reference point for probably being below an ideal structure for maintaining strength) and I would imagine your leverages on your lifts are really lacking right now, so you're not going to be able to push as hard in the gym.[/QUOTE]not sure if it makes a difference, but i have naturally wide-ish hips
[QUOTE=AdamWW;1625418403]Time to GAIN...[/QUOTE]yes! IIRC it's not necessary to slowly add calories when going from a deficit to maintenance (assuming you know your true maintenance), so i could basically eat at maintenance tomorrow despite being in a 500 deficit today, right? then just stay there for two weeks before starting a lean bulk (~200 surplus)
thanks for the insightful post!
[QUOTE=AdamWW;1625418403]You look closer to 11-12% to me.... I mean you have lower ab/side veins.. of course the lighting might be effecting that a bit.
Have you been gaining strength while you've been cutting?
At 5-7 and 133lb, and also looking like you're not holding anywhere near your potential lean mass, you need to stop cutting...
[/QUOTE]
Was going to say exactly this, 11-12% and your frame still has a lot of gains left on the table.
[QUOTE=faithbrah;1625422633]yep, it must be the lighting because i've never seen them before. ~12% is exactly what i was aiming for, so that's great
nope. i don't want to blame genetics, but i've never really managed to make gains on a cut and mostly been losing strength slowly. my numbers will obviously go back up on a bulk though
agreed for sure. i just wanted to hit a low-ish (but healthy) weight so i won't have to do a long cut ever again. now i'm looking forward to "living lean" between ~12-18% bf
not sure if it makes a difference, but i have naturally wide-ish hips
yes! IIRC it's not necessary to slowly add calories when going from a deficit to maintenance (assuming you know your true maintenance), so i could basically eat at maintenance tomorrow despite being in a 500 deficit today, right? then just stay there for two weeks before starting a lean bulk (~200 surplus)
thanks for the insightful post![/QUOTE]
Well I am not knowledgeable enough or experienced enough to say a whole lot and I feel like I didn’t make a whole lot of gainz for working out for 1.5yrs.
I’ve been working out Ballz to the wallz RPE 9 and RPE10 thinking I need to push myself. Recently (like two to three weekly only) I TRY very very hard to never go past RPE 8.5 and RPE 9. And I feel like I’m making some better gains...I am still tempted to get those one or two reps but I have to stop myself.
[QUOTE=faithbrah;1625422633]yep, it must be the lighting because i've never seen them before. ~12% is exactly what i was aiming for, so that's great
nope. i don't want to blame genetics, but i've never really managed to make gains on a cut and mostly been losing strength slowly. my numbers will obviously go back up on a bulk though
agreed for sure. i just wanted to hit a low-ish (but healthy) weight so i won't have to do a long cut ever again. now i'm looking forward to "living lean" between ~12-18% bf
not sure if it makes a difference, but i have naturally wide-ish hips
yes! IIRC it's not necessary to slowly add calories when going from a deficit to maintenance (assuming you know your true maintenance), so i could basically eat at maintenance tomorrow despite being in a 500 deficit today, right? then just stay there for two weeks before starting a lean bulk (~200 surplus)
thanks for the insightful post![/QUOTE]
Well I am not knowledgeable enough or experienced enough to say a whole lot and I feel like I didn’t make a whole lot of gainz for working out for 1.5yrs.
I’ve been working out Ballz to the wallz RPE 9 and RPE10 thinking I need to push myself. Recently (like two to three weekly only) I TRY very very hard to never go past RPE 8.5 and RPE 9. And I feel like I’m making some better gains...I am still tempted to get those one or two reps but I have to stop myself.
I’m resetting weights as per grekyskyll LP if I don’t get my reps at RPE 9.
Reason I think is because I was frying the muscles and CNS and I was tearing myself up more than or equal to recovery. Resulting in no or low net gains
[QUOTE=faithbrah;1625422633]
yes! IIRC it's not necessary to slowly add calories when going from a deficit to maintenance (assuming you know your true maintenance), so i could basically eat at maintenance tomorrow despite being in a 500 deficit today, right? then just stay there for two weeks before starting a lean bulk (~200 surplus)
thanks for the insightful post![/QUOTE]
Correct, that would be my approach personally.
Definitely expect some immediate bumps in bodyweight as your food volume, water, and glycogen increase; I wouldn't even start tracking bodyweight changes for 1-2 weeks or so.
Of course you cannot know your 'true' maintenance, because maintenance is a range and not a hard number in terms of what you can actually target, but no reason to do the reverse dieting thing because you've been doing more of a casual/non-competitive style cut (didn't get competition shredded)... so your metabolism probably isn't all down-regulated etc.
[QUOTE=TryingBB;1625425173]Well I am not knowledgeable enough or experienced enough to say a whole lot and I feel like I didn’t make a whole lot of gainz for working out for 1.5yrs.
I’ve been working out Ballz to the wallz RPE 9 and RPE10 thinking I need to push myself. Recently (like two to three weekly only) I TRY very very hard to never go past RPE 8.5 and RPE 9. And I feel like I’m making some better gains...I am still tempted to get those one or two reps but I have to stop myself.
I’m resetting weights as per grekyskyll LP if I don’t get my reps at RPE 9.
Reason I think is because I was frying the muscles and CNS and I was tearing myself up more than or equal to recovery. Resulting in no or low net gains[/QUOTE]sounds very familiar... i did this too when bulking. some lifts progressed normally, but some were a bit slow probably because of what you said above
just gotta be happy about the gains you (we) still made and avoid doing it in the future
165lb 5'11..
[QUOTE=HelliosOfWar;1625429963]165lb 5'11..[/QUOTE]
~17%
[QUOTE=faithbrah;1625415593]5'7 @ 133 lbs, been cutting down from 180 lbs since march and finally finishing up. any guesses? i'm hoping sub 14%
the file names should be obvious[/QUOTE]
Based on front flexed I'm going to say even lower. If you don't have fat in some bizarre spot we can't see you are more like 9% in my opinion.
Great job on the cut. Start putting muscle on and don't go bulk crazy.
[QUOTE=ezra76;1625431013]Based on front flexed I'm going to say even lower. If you don't have fat in some bizarre spot we can't see you are more like 9% in my opinion.
Great job on the cut. Start putting muscle on and don't go bulk crazy.[/QUOTE]
Definitely not 9%...
If he was 9%, that would mean if he lost 9 pounds, he'd die (assuming essential fat is 3%).
[QUOTE=AdamWW;1625430923]~17%[/QUOTE]
Thanks. Here is 1 more, weird angle but it was during a workout.. Do i have enough mass to cut down to 11-12% maybe or would i just look skinny? Didn't cut since i started lifting so..
[QUOTE=HelliosOfWar;1625432853]Thanks. Here is 1 more, weird angle but it was during a workout.. Do i have enough mass to cut down to 11-12% maybe or would i just look skinny? Didn't cut since i started lifting so..[/QUOTE]
I mean i'd still say 17% ish... could be 16%, but it's just a ballpark.
Honestly I think just eating near maintenance if you felt like leaning out or doing a small mini-cut is fine, but it's not like you're fat....
You look athletic,
[QUOTE=faithbrah;1625415593]5'7 @ 133 lbs, been cutting down from 180 lbs since march and finally finishing up. any guesses? i'm hoping sub 14%
the file names should be obvious[/QUOTE]I would bulk till 160lbs if you want my advice, you are lower bf but very little mass... so I can't really give you a number.
Height - 185cm
Weight - 178lbs
Planning to bulk after fairly regularly cutting a lot of weight since start of 2019 using the fierce 5 programme. Good idea?
[QUOTE=JSH15;1625520853]Height - 185cm
Weight - 178lbs
Planning to bulk after fairly regularly cutting a lot of weight since start of 2019 using the fierce 5 programme. Good idea?[/QUOTE]
Post pics of you relaxed also you shouldn't be cutting in my opinion.
[QUOTE=JSH15;1625520853]Height - 185cm
Weight - 178lbs
Planning to bulk after fairly regularly cutting a lot of weight since start of 2019 using the fierce 5 programme. Good idea?[/QUOTE]
Yup... you can focus on lean gains now.
I'm thinking I'm around 10-12 percent? I'd like to commit to resistance training and adding muscle but i can't get over the hurdles of gaining some body fat and losing leanness....
Any tips on this? It's very addicting to see veigns in your arms, legs and abs.
Height 6"1
Weight 155
[QUOTE=troyparsons;1625558703]I'm thinking I'm around 10-12 percent? I'd like to commit to resistance training and adding muscle but i can't get over the hurdles of gaining some body fat and losing leanness....
Any tips on this? It's very addicting to see veigns in your arms, legs and abs.
Height 6"1
Weight 155[/QUOTE]
Great fat storage genetics. Get over your fear if you can cause. You have a lot of potential.
[QUOTE=Junsuiakai;1625542183]Post pics of you relaxed also you shouldn't be cutting in my opinion.[/QUOTE]
I am relaxed 🤣
[QUOTE=AdamWW;1625547353]Yup... you can focus on lean gains now.[/QUOTE]
Thanks mate! What would you estimate my bf% to be?🧐
The main thing with body fat is to keep it simple. You estimate where you are at, make some plans and then forget about %. It's just one of too many data points you can get caught up in.
Frank Zane said words to the effect of, 'It's about the body, not measuring the body.'
[QUOTE=JSH15;1625577203]Thanks mate! What would you estimate my bf% to be?[/QUOTE]
Lighting is very dim so it's hard to tell...
Probably 15% or so.
The bigger issue tho is that you just don't have much muscle mass, so you shouldn't continue to cut now considering you've been losing weight for a while.
[QUOTE=JSH15;1625576933]I am relaxed [/QUOTE]
Looks like you are stretching your rib cage
I would guess you are around 15% but no mass so doesnt mean much. Start training my friend!
May I please have an updated BF estimate for progress records?
5'8" 180lbs.
[QUOTE=tjcashmoney;1625720143]May I please have an updated BF estimate for progress records?
5'8" 180lbs.[/QUOTE]
18-19%ish.
[QUOTE=xsquid99;1625734943]18-19%ish.[/QUOTE]
Dude, you just made my week. +Rep for that!!! I came from around 35% and now I'm finally in the teens. Thrilled.
Thank you for your help. Now I know I need 6% to lose and then I can lean bulk! But I will probably go maintenance until fall. Just so I look good at the beach :)
[QUOTE=tjcashmoney;1625741373]Dude, you just made my week. +Rep for that!!! I came from around 35% and now I'm finally in the teens. Thrilled.
Thank you for your help. Now I know I need 6% to lose and then I can lean bulk! But I will probably go maintenance until fall. Just so I look good at the beach :)[/QUOTE]
Great job with the fat loss. I agree it's around 18-19%
[QUOTE=AdamWW;1625752813]Great job with the fat loss. I agree it's around 18-19%[/QUOTE]
Repped that too! Thanks for the props on the fat loss. Been a long road with its ups and downs. Still not done. I think I need 3-4 more months based on this new estimate.
[QUOTE=tjcashmoney;1625760523]Repped that too! Thanks for the props on the fat loss. Been a long road with its ups and downs. Still not done. I think I need 3-4 more months based on this new estimate.[/QUOTE]
Sounds about right, if the goal was to get to like 10%... which is quite lean...
[QUOTE=AdamWW;1625760693]Sounds about right, if the goal was to get to like 10%... which is quite lean...[/QUOTE]
13% goal. I think that's the point to bulk from what I've read. Maybe I need less time? That would be awesome if I get to the point of bulking sooner. I can't wait until my gym work starts paying real dividends.
[QUOTE=tjcashmoney;1625761393]13% goal. I think that's the point to bulk from what I've read. Maybe I need less time? That would be awesome if I get to the point of bulking sooner. I can't wait until my gym work starts paying real dividends.[/QUOTE]
Your progress is extremely impressive. Well done dude. Looks like the gym work is already paying dividends for you.
Hey guys I’m 6,1 79kgs pictures are in my progress photos thank you In advance
[QUOTE=sethiayush12;1625791083]Hey guys I’m 6,1 79kgs pictures are in my progress photos thank you In advance[/QUOTE]
13% ish.
I’m 5’11 174lbs.
Both front and back pictures are in my body space.
Hey guy’s I’ve posted here previously and just wanted to give an update. So far I’ve lost 5lbs and am currently 6’0 195lbs. I can definitely tell my face has gotten noticeably leaner as it tends to be the first place I lose fat. However abdominal area seems to be the most stubborn.
[img]https://i.imgur.com/MyHHaGR.jpg[/img]
[img]https://i.imgur.com/DFDepTv.jpg[/img]
[img]https://i.imgur.com/ZY87oZ8.jpg[/img]
[img]https://i.imgur.com/ysKsZTm.jpg[/img]
[url]https://i.imgur.com/5COpYuQ.jpg[/url]
[QUOTE=JustCallMeJonny;1626119333]Hey guy’s I’ve posted here previously and just wanted to give an update. So far I’ve lost 5lbs and am currently 6’0 195lbs. I can definitely tell my face has gotten noticeably leaner as it tends to be the first place I lose fat. However abdominal area seems to be the most stubborn.
[/QUOTE]
16% or so
[QUOTE=AdamWW;1626119673]16% or so[/QUOTE]
Thanks. Do you think I have a solid amount of muscle to cut and look good? Or should I slowly recomp?
[QUOTE=JustCallMeJonny;1626121073]Thanks. Do you think I have a solid amount of muscle to cut and look good? Or should I slowly recomp?[/QUOTE]
of course...
if you got to about 180-182 you'd have very good definition I think.
[QUOTE=AdamWW;1626121323]of course...
if you got to about 180-182 you'd have very good definition I think.[/QUOTE]
I figured that’s a good goal to reach, maybe even high 170s. Strange part about this is my waist is at 30.5 inches. Can’t imagine how small it can get with 10lbs fat loss.
[QUOTE=JustCallMeJonny;1626121883]I figured that’s a good goal to reach, maybe even high 170s. Strange part about this is my waist is at 30.5 inches. Can’t imagine how small it can get with 10lbs fat loss.[/QUOTE]
For sure. I think 180 and you'd be pretty darn lean TBH. Definitely a good v-taper shape.
[QUOTE=JustCallMeJonny;1626119333]Hey guy’s I’ve posted here previously and just wanted to give an update. So far I’ve lost 5lbs and am currently 6’0 195lbs. I can definitely tell my face has gotten noticeably leaner as it tends to be the first place I lose fat. However abdominal area seems to be the most stubborn.
[img]https://i.imgur.com/MyHHaGR.jpg[/img]
[img]https://i.imgur.com/DFDepTv.jpg[/img]
[img]https://i.imgur.com/ZY87oZ8.jpg[/img]
[img]https://i.imgur.com/ysKsZTm.jpg[/img]
[url]https://i.imgur.com/5COpYuQ.jpg[/url][/QUOTE]
Is that your pic in the AVI? I’m fukking blown away! Congrats
How many years / months of progress is this? Wow!!