[QUOTE=hardyboysare;1567648691]
You are probably going a tad fast that is 4lbs a month nearly I would aim more for 2lbs a month. You still have good core showing, so you can carry on bulking just go a tad slower.[/QUOTE]
Gotcha, thanks. I'll drop my calories a bit. So just for reference, around what percent would you put me at?
[QUOTE=adc0406;1567649431]Gotcha, thanks. I'll drop my calories a bit. So just for reference, around what percent would you put me at?[/QUOTE]
16% about, as you still have your core structure showing just
Age: 20
weight: 177lbs
height: 6' 0"
Hi guys! I've been cutting for more than 7 months now (dropped down from 229lbs), and I'm almost reaching my goal weight (≈ 170lbs).
While being very happy with my actual weight, my body fat isn't what I was hoping for. I'm pretty skinny fat at this point, and I don't know what to do.
I estimate my body fat to be around 20-21%.
I started my weight loss journey at 229lbs, and the first 4 months I had been drastically reducing my calories (I never got below 1000 kcal a day though).
After the first 4 months, I realised I was doing something wrong and I started taking nutrition very seriously, counting every calorie and macro. I was hovering around 2000 calories a day (150 grams of protein, 65grams of fat, 200grams of carbs), aiming for a weight loss of 1,5-1,8lbs/week. A month after that I started going to the gym 3 times a week, and it has been 2 months now I'm consistent with exercising and 3 months with nutrition.
Right now I'm still at 2000 calories a day (same macros as before), aiming for a weight loss of 1,2-1,5 lbs/week.
I wanted to cut to 12-13%, but I think I would need to go below 155lbs and look very skinny. So my plan right now is to cut to 165lbs (probably ≈17% body fat), lean bulk for a few months, and then cut again.
Is this a great plan? And do you think I really am around 20-21% body fat?
Thanks a lot :)
5'7" 177. Five years of working out; the last three years are something like this eight months of dirty bulking/lifting in high school, followed by a three year distance runner phase, and now after about 6 months of not doing any exercise I started lifting and doing 25min. of jogging or video workout/cardio a day. I'm stronger than I was as a runner, but not as strong than when I lifted in high school. I have a 35.9in waist, but my core muscles aren't that well developed so they wouldn't account for any significant waist increase.
Legs not pictured, but I have legs pumped/flexed pics on my Bodyspace, and for those who don't want to bother with that I'll just say that I have ran the mile in 5 minutes, can do single-leg squats with 30lb pair of dumbells, and wearing shorts make my thighs look super huge and calves look tiny :)
My guess?
[spoiler]18 -19%[/spoiler]
@yonsandaime There's definitely some muscular development going on. Good job :) I'd say an honest 25%. This isn't the thread to be asking for fat loss advice, but my best advice is to keep on going, but maybe really scrutinize what your weight loss:calorie deficit relationship is and see if your predicted calorie deficit is congruent with how much you're losing each week. You might find you're over-deficiting and can probably eat more :). Marcos look fine; keep getting stronger, do 20min. of heart healthy cardio 3-7 days a week if you can, and be patient. It's worth it and thanks for sharing. If health is your primary concern, then I'd just cut till you have a waist line that's half your height and recomp from there.
[ATTACH=CONFIG]9024641[/ATTACH]
Curious to what my percentage could be. 5'5" @ 125.6 lbs
Looking to get my estimated BF% before starting my bulk. I believe i’m looking pretty lean & at this point noticing at this body fat, would look great if i had more size. For reference, i’m 5’4” now 128lbs. So being you guys and gals deem me lean enough, i’ll start my first bulk. From 155-128. Been on a 1100-1600 calorie cut (calorie cycling) for about 4 1/2 months running 3 miles 7 days a week and even at this, it is almost impossible for me to lose any more weight, basically just maintaining at this point. Let me know what you guys think, thanks!
Edit: pictures are in my bodyspace, if you could take a look. Bodybuilding won’t let me upload yet bc of my amount of points.
[QUOTE=neeeeks;1567702211]Looking to get my estimated BF% before starting my bulk. I believe i’m looking pretty lean & at this point noticing at this body fat, would look great if i had more size. For reference, i’m 5’4” now 128lbs. So being you guys and gals deem me lean enough, i’ll start my first bulk. From 155-128. Been on a 1100-1600 calorie cut (calorie cycling) for about 4 1/2 months running 3 miles 7 days a week and even at this, it is almost impossible for me to lose any more weight, basically just maintaining at this point. Let me know what you guys think, thanks!
Edit: pictures are in my bodyspace, if you could take a look. Bodybuilding won’t let me upload yet bc of my amount of points.[/QUOTE]
Around 10-11% you are certainly safe to lean bulk.
[QUOTE=CtCutie;1567701931][ATTACH=CONFIG]9024641[/ATTACH]
Curious to what my percentage could be. 5'5" @ 125.6 lbs[/QUOTE]
I have you around 20%. Good lbm especially quads
got back into lifting around 6 months ago after a long break, been cutting for 3 1/2 months currently at 6'0 165
curious what % I'm at, thanks!
Hi
What is my body fat percentage??
Age 35
height: 5 feet 4.5 inches (165 cms)
Weight: 71.5 kgs (157 pounds)
waist :38 (At belly button)
Six months ago, after hitting a high weight of 220 pounds I decided to make a change. Now I'm at 178 pounds. I'd really like to get down to 12ish percent and then lean/slow bulk through the winter. Could I get an estimate?
6' tall
178 pounds
42 years old
I dug around to see if I could find a pic of me at my heaviest. It's a cropped in pic that is pretty grainy but the photo "PeakOfFat.jpg" is me at my heaviest.
Also, thank you for your commitment to this community. It probably feels like a thankless task some days but I know there are a lot of us who appreciate you and your commitment to helping the community!
Hey everyone. Been working out hard for the last 5 months since graduating college because I really let myself go senior year. I'm trying to get an estimate for my before and after bf% Thanks in advance! Would you recommend continuing my bulk or would it be more beneficial to cut down a little more first? I know I am going to need to do both just not sure what the best timing is.
22 years old 5'8. Start weight 175. Cut down to 145 and lean bulked back to 152
[QUOTE=ds09;1567750661]got back into lifting around 6 months ago after a long break, been cutting for 3 1/2 months currently at 6'0 165
curious what % I'm at, thanks![/QUOTE]
9-10% if not flexed you are very lean for someone at 6' well done. You are starting to show external abdominal obliques in your core indicating a very lean bf measurements.
[QUOTE=krunalkamdar;1567775341]Hi
What is my body fat percentage??
Age 35
height: 5 feet 4.5 inches (165 cms)
Weight: 71.5 kgs (157 pounds)
waist :38 (At belly button)[/QUOTE]
Near 26%
Can you help me with by percentage , 6,1 207 22 years old, pic on profile pic .
Age 24, height and weight:
5'3 / 161cm
128lbs/ 58kg
Saturday 1th was weighting 132lbs and today 123lbs, wich is strange i think i only lost water. Started lifting in july with 110lbs, i attached a pic to see the diference
Will really appreciate the fat% as the scale says i'm 15% and i dont think so (maybe 18??)
Thanks!!
[QUOTE=jdawg203;1567789961]Hey everyone. Been working out hard for the last 5 months since graduating college because I really let myself go senior year. I'm trying to get an estimate for my before and after bf% Thanks in advance! Would you recommend continuing my bulk or would it be more beneficial to cut down a little more first? I know I am going to need to do both just not sure what the best timing is.
22 years old 5'8. Start weight 175. Cut down to 145 and lean bulked back to 152[/QUOTE]
I would say your before pic is in the 18-19% range and your after pic is around 11-12 great work.
[QUOTE=CjVette;1567782001]Six months ago, after hitting a high weight of 220 pounds I decided to make a change. Now I'm at 178 pounds. I'd really like to get down to 12ish percent and then lean/slow bulk through the winter. Could I get an estimate?
6' tall
178 pounds
42 years old
I dug around to see if I could find a pic of me at my heaviest. It's a cropped in pic that is pretty grainy but the photo "PeakOfFat.jpg" is me at my heaviest.
Also, thank you for your commitment to this community. It probably feels like a thankless task some days but I know there are a lot of us who appreciate you and your commitment to helping the community![/QUOTE]
I would say 14-15% is a good shout. You have a decent amount of lbm which is clearly noticeable. Strong core. I think by the time you hit 170lb you will be good to lean bulk maybe even at 173lb it will be fine so not far.
http ://tiny pic. com/r/28rnokw/9
http ://tiny pic. com/r/fjnjvs/9
http ://tiny pic. com/r/2l8cf2c/9
-Put spaces in my url because I can’t post pictures
[QUOTE=Dolphins96;1567807971]Can you help me with by percentage , 6,1 207 22 years old, pic on profile pic .[/QUOTE]
Tad hard to see the pic best to post as a progress pic. However I think 17-18% although you have above average amounts of lbm so your abs are noticeable at a much higher bf%. As I said though bit difficult to see so could be wrong.
[QUOTE=GabrielRam;1567809911]Age 24, height and weight:
5'3 / 161cm
128lbs/ 58kg
Saturday 1th was weighting 132lbs and today 123lbs, wich is strange i think i only lost water. Started lifting in july with 110lbs, i attached a pic to see the diference
Will really appreciate the fat% as the scale says i'm 15% and i dont think so (maybe 18??)
Thanks!![/QUOTE]
Yep 18% is about right.
[QUOTE=JMatt502;1567813311]http ://tiny pic. com/r/28rnokw/9
http ://tiny pic. com/r/fjnjvs/9
http ://tiny pic. com/r/2l8cf2c/9
-Put spaces in my url because I can’t post pictures[/QUOTE]
Near 20-21%
Hey guys, what do you think my BF is? Went from around 350 pounds to 181 ish pounds at 6'2, wondering if I should keep cutting a bit. Im pretty boney in the upper body and arms but everything almost gathers in my midsection, I'm pretty skinny fat. This is holding me back from doing a bulk but then I look at my shoulders and visible ribs and kinda cringe.
Stopped doing cardio now except for maybe 30 mins once a week and just started SS. Eating like 1900 cals, 1lb protein per pound right now.
Also added progress pic!
5'6/22M
I am down to 155lbs now. Dropping 5 more lbs and then lean bulking for 2019 seems like the way ti go right? I think I am 17% or so.
[url]https://imgur.com/a/RLn2R7y[/url]
[QUOTE=Hairski;1567830431]Hey guys, what do you think my BF is? Went from around 350 pounds to 181 ish pounds at 6'2, wondering if I should keep cutting a bit. Im pretty boney in the upper body and arms but everything almost gathers in my midsection, I'm pretty skinny fat. This is holding me back from doing a bulk but then I look at my shoulders and visible ribs and kinda cringe.
Stopped doing cardio now except for maybe 30 mins once a week and just started SS. Eating like 1900 cals, 1lb protein per pound right now.
Also added progress pic![/QUOTE]
No you should lean bulk now. You have made great progress however at 6' you will need to fill out now to tighten up your loose skin. It will take time for it to become tighter however adding weight slowly and it will tighten especially being 23 you will be fine. Your bf% is near 13-14% it is just your skin that makes it look higher. Great work.
[QUOTE=samosajoe;1567863721]5'6/22M
I am down to 155lbs now. Dropping 5 more lbs and then lean bulking for 2019 seems like the way ti go right? I think I am 17% or so.
[url]https://imgur.com/a/RLn2R7y[/url][/QUOTE]
Yep 17% is about right. Depends on your goal you could go down to 12% which would be more then 5lbs, but it is perfectly fine to drop 5lbs more then lean bulk you will probably be in the 14-15% range so the choice is yours neither is wrong or correct.
[QUOTE=hardyboysare;1567737431]Around 10-11% you are certainly safe to lean bulk.
I have you around 20%. Good lbm especially quads[/QUOTE]
I had my skin fold measurements today and they have me at 27%. I'm frustrated. Ive been working out for 12 weeks now, religiously (lifting and cardio) and maintaining a caloric deficit (I track everything in myfitnesspal). I'm wondering if I am just not eating enough?? I'm probably taking in roughly 1,000-1,200/day. I'm just at a loss bc I've never worked out this hard. I would expect to see a decline in BF and it really hasn't budged. I started at 28%.
[QUOTE=hardyboysare;1567876361]No you should lean bulk now. You have made great progress however at 6' you will need to fill out now to tighten up your loose skin. It will take time for it to become tighter however adding weight slowly and it will tighten especially being 23 you will be fine. Your bf% is near 13-14% it is just your skin that makes it look higher. Great work.[/QUOTE]
Thanks man, appreciate the kind words. Been reading up a lot on proper nutrition for bulking so going to continue with the SS + accessories and starting mucking around 2600 a day. I for sure figured I was in the 20% range but I honestly have no idea with my skin.
[QUOTE=CtCutie;1567879241]I had my skin fold measurements today and they have me at 27%. I'm frustrated. Ive been working out for 12 weeks now, religiously (lifting and cardio) and maintaining a caloric deficit (I track everything in myfitnesspal). I'm wondering if I am just not eating enough?? I'm probably taking in roughly 1,000-1,200/day. I'm just at a loss bc I've never worked out this hard. I would expect to see a decline in BF and it really hasn't budged. I started at 28%.[/QUOTE]What has your weight done in these 12 weeks? You say "working out". Are you LIFTING? What program?
[QUOTE=CtCutie;1567879241]I had my skin fold measurements today and they have me at 27%. I'm frustrated. Ive been working out for 12 weeks now, religiously (lifting and cardio) and maintaining a caloric deficit (I track everything in myfitnesspal). I'm wondering if I am just not eating enough?? I'm probably taking in roughly 1,000-1,200/day. I'm just at a loss bc I've never worked out this hard. I would expect to see a decline in BF and it really hasn't budged. I started at 28%.[/QUOTE]
Bf% tests are completely wrong most of the time. If I have my bf% done by calipers for example it comes up around 6% and if I have the online army body fat calculator done well I'm dead (6'2 height, neck 17", waist 29.5"), they are completely wrong so take no notice of bf% estimates really (including this one to a degree) go with how you feel in the mirror and improve where YOU think needs improving.
If you have been losing weight you then you will be losing fat%.
[QUOTE=Hairski;1567882591]Thanks man, appreciate the kind words. Been reading up a lot on proper nutrition for bulking so going to continue with the SS + accessories and starting mucking around 2600 a day. I for sure figured I was in the 20% range but I honestly have no idea with my skin.[/QUOTE]
It is a good idea to do a transition stage before starting a bulk, read this information from Lyle Mcdonald (has a lot of good info recommend it to everyone and anyone) he explains why:-
[url]https://bodyrecomposition.com/fat-loss/transition-phase-between-dieting-gaining.html/[/url]
No people at 20% do not have their collar bone visible nor would the top parts of the upper abs be visible. It is just the skin that makes it look higher then it really is. Try and gain only 2lbs a months and eat 200-400 above maintenance, try and take weight gaining slow, even stay at maintenance for a bit (as recommended by most conditioning specialists) in order to work out maintenance calories. This will ensure with a good progressive workout that you gain mainly muscle.
5'11 236lbs pics in bodyspace
[QUOTE=CommitmentRulz;1567884171]What has your weight done in these 12 weeks? You say "working out". Are you LIFTING? What program?[/QUOTE]
My weight has been steady between 124-127. (the attached has me at 129 but I go by my scale at home)
My workout split is Push, Rest, Pull, Rest, Legs, Arms, Rest(REPEAT). I do 30 mins of cardio on lift days and rest days.
I just don't know if I'm building muscle and haven't lost the fat which is why things haven't moved. My lifts are going up each time I work out. I know for a fact that I've been in a deficit with calories which could be why I'm not moving on the scale. Maybe it's just too low and my body is holding on to the fat.
Looking for an estimate for BF% I will post before pictures and recent pictures. If you could estimate both, I just dont feel that different, its depressing. I am 5' 10" weight currently is around 247 pounds