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

[QUOTE=hardyboysare;1587358411]Fierce 5 is perfect for maintain and even building some muscle on a cut and I am personally using it now near the end of my cut. By focusing on intensity you will be able to ensure muscle retention is optimal simply because the lower and longer you cut less energy you will have which makes large amounts of volume difficult and most likely cause you to not give it all during your training.

Follow either full body or upper/ lower (I am on full body) and keep progressing as much as possible whilst adhering to your calorie deficit and ensure protein is above minimal and you will maintain most muscle and lose fat [/QUOTE]

Perfect, thanks bro, i run a lean bulk, 300 cals surplus (2700 cals per day), with 25 MG per day of ostarine (for 12 weeks, after pct 50/50/25/25 of clomid), and run a (U/L PPL). 8 RPE progress 5 lbs every two weeks or 1 rep every training.

1 Upper Body
Bench Press 4x3-5
Pendlay row 4x4-6
OH Press 3x5-7
Lat pull downs 3x8-12
Tricep ext 3x8-12
Incline curl 3x8-12

2 Lower Body
Squat 4x6-8
DL Romanian 4x6-8
Unit leg press 45° 3x20
Leg Curl 3x6-8
Calf Raises leg P 5x6-8

3 Push
OH press 3x6-8
Dumbell press 3x6-8
Dips 3x8-12
Flys 3x12-15

4 Pull
T B Row 3x6-8
HyperExt 2x15
Lat-pull Down 3x6-8
Face Pull 2x12-15

5 Lower Body
Glute Bridge 3x6-8
Squat 3x6-8
Leg Extension 3x8-12
Leg Curl 3x8-12
Calf Raises leg P 5x12-15


Looks good for me :3

My stats 1 RP

Bench 150 lbs
Squat 250 lbs (with knee injure)
DL 220 (i recently run this excersice because i had low back pain)
Pull UPS x5 body weight
Pendlay row 175 lbs

I made this decision because I went to buy clothes, and I realized that now I am extra small size and that size already fits me, loose or big, and I still see a little "fat" around the waist and chest, so I have determined that maybe it is not so much fat, but I lack too much muscle, my weight is 160 - 162 lbs, and 5' 11, i had 6 months cutting, i start on 184 lbs , thank you very much, you have helped me a lot. :3

[QUOTE=hardyboysare;1587683581]14%[/QUOTE]

thanks bro. I am currently bulking on around 2500-2700 cals. In the first week gained 1kg. Is that normal or should i reduce calories?

Can you give me an est. the online calculators tell me anything from 21-27%

39 y/o 5'9 270
I do a Upper/Lower/Rest Split with 20-40 min of cardio post upper body workout and on off days.
Macro 2100-2500 Cal per day depending on upper or lower lift plans.
Carbs under 50-75 on upper and off days 125-150 on Leg day
% Est and thoughts on diet, workout, rest would be helpful.

I seem to be stuck and cannot drop fat below current levels.

[QUOTE=Andrew578;1587703631]thanks bro. I am currently bulking on around 2500-2700 cals. In the first week gained 1kg. Is that normal or should i reduce calories?[/QUOTE]

Its very much normal. Your water weight, glycogen stores and general body substance (waste) will be more due to the extra calories. Personally I wouldn't pay much attention to the first 2/3 weeks of a transition to bulking as many hormonal levels change which may cause extra water storage. Just ensure your calories are pretty accurate (not 100% as no-one is) and you wont be gaining to much fat.

After 2/3 weeks then start monitoring more in depth your rolling averages if week by week your weight is creeping up by 0.5lb around about then its fine. If after a month you have gained more then 3-4lbs on average (forget the first 2/3 weeks as stated) then your calories are too high so drop back food consumption or add some cardio to offset the surplus.

If after 2 months of comparing you have gained more then 6-8lbs on average drop calories by 300 per day and ensure you are monitoring correctly. Remember measurements are just as important. If you stomach is increasing in size generally you are gaining fat (after the first few weeks again and after going to the toilet). Monitor gym performance as well.

What is my current bodyfat? 168lbs 5ft 8inches

In a slow cut. 200 below TDEE. Weight same for three months now.

Do you see any difference in before and after? Should I continue cutting or start a slow bulk? It feels like I’m getting too skinny but then I also read that I should get to 12% bodyfat before starting a bulk. So confusing.

Thank you for all your help!!

[img]https://imagecdn.bodybuilding.com/gallery-photo/232446081/b55c7cd82c9b4d1f950b08e103343da5-610xh.jpg[/img]

[img]https://imagecdn.bodybuilding.com/gallery-photo/232446081/3461407d26c149e0aca145a947b0ab81-610xh.jpg[/img]

[QUOTE=mhenkes;1587704501]Can you give me an est. the online calculators tell me anything from 21-27%

39 y/o 5'9 270
I do a Upper/Lower/Rest Split with 20-40 min of cardio post upper body workout and on off days.
Macro 2100-2500 Cal per day depending on upper or lower lift plans.
Carbs under 50-75 on upper and off days 125-150 on Leg day
% Est and thoughts on diet, workout, rest would be helpful.

I seem to be stuck and cannot drop fat below current levels.[/QUOTE]

You are around 27-30% bracket IMO.

Are you weighing your food and using a calorie counting system. How long have you stopped losing weight?

At your weight and at the calorie level you are consuming you should be losing weight quite fast therefore you calorie counting has to be out.

Carbs don't make you fat total calories. My honest advice is double, triple check you are recording correctly and if after 2/3 weeks no weight lose occurs drop calories by 300.

[QUOTE=TryingBB;1587734771]What is my current bodyfat? 168lbs 5ft 8inches

In a slow cut. 200 below TDEE. Weight same for three months now.

Do you see any difference in before and after? Should I continue cutting or start a slow bulk? It feels like I’m getting too skinny but then I also read that I should get to 12% bodyfat before starting a bulk. So confusing.

Thank you for all your help!!

[img]https://imagecdn.bodybuilding.com/gallery-photo/232446081/b55c7cd82c9b4d1f950b08e103343da5-610xh.jpg[/img]

[img]https://imagecdn.bodybuilding.com/gallery-photo/232446081/3461407d26c149e0aca145a947b0ab81-610xh.jpg[/img][/QUOTE]

Yes you look difference although the pics could be different lighting you can see the stomach area is tighter in the second image.

Its up to you. You don't have to get to 12% before bulking this advice exists mainly because it allows you see your muscle gains. And more experienced lifters take longer to increase mass so too much increase in weight will just be fat. In more novices there is a lot more scope of body fat% as its less important then a bodybuilders level.

Current body fat% around 20-21%

I personally would cut more. How you do it is up to you either a slow cut or a higher deficit. Just remember it is likely on a higher deficit that muscle growth will be at its minimal.

[QUOTE=hardyboysare;1587736991]Yes you look difference although the pics could be different lighting you can see the stomach area is tighter in the second image.

Its up to you. You don't have to get to 12% before bulking this advice exists mainly because it allows you see your muscle gains. And more experienced lifters take longer to increase mass so too much increase in weight will just be fat. In more novices there is a lot more scope of body fat% as its less important then a bodybuilders level.

Current body fat% around 20-21%

I personally would cut more. How you do it is up to you either a slow cut or a higher deficit. Just remember it is likely on a higher deficit that muscle growth will be at its minimal.[/QUOTE]

Thanks for your input. I want to do an aggressive cut and get the cut done with but my lifts really take a hit really bad when I do that. Like if I go to 1800 calories a day, which is 500 below maintenance for me. I’ll try it again and see if I can manage aggressive cut.

Do you think this is good progress for 3 months? I feel this is very slow...body looks a little better but I’m still skinny fat and no muscle gains can be seen. :(

[QUOTE=TryingBB;1587738431]Thanks for your input. I want to do an aggressive cut and get the cut done with but my lifts really take a hit really bad when I do that. Like if I go to 1800 calories a day, which is 500 below maintenance for me. I’ll try it again and see if I can manage aggressive cut.

Do you think this is good progress for 3 months? I feel this is very slow...body looks a little better but I’m still skinny fat and no muscle gains can be seen. :([/QUOTE]

Your strength will take a hit generally on a cut it is best to try and maintain the intensity as much as possible but at a point it will drop for most people. I personally find if I drop volume a bit and focus more on retaining strength through lower reps (around 4-6 reps for major compounds and 6-8 reps for isolation) but higher intensity and less exercises (more major compound then isolation) then I keep my strength longer.

In 3 months for a recomp, yes I think it is pretty good IMO. As your before pic looks more like 23-25% so a drop of 2-3% in 3 months without cutting any weight is pretty good progress. It could be the photo of course but have your measurements changed? Have you got stronger?

The problem with recomps is generally the visual results are a lot slower in the short term. For the long term though science has yet proven if maintenance training/ recomp is actually better then bulking vs cutting for the average gym goer. Its more dependent on more factors.

[QUOTE=hardyboysare;1587739501]Your strength will take a hit generally on a cut it is best to try and maintain the intensity as much as possible but at a point it will drop for most people. I personally find if I drop volume a bit and focus more on retaining strength through lower reps (around 4-6 reps for major compounds and 6-8 reps for isolation) but higher intensity and less exercises (more major compound then isolation) then I keep my strength longer.

In 3 months for a recomp, yes I think it is pretty good IMO. As your before pic looks more like 23-25% so a drop of 2-3% in 3 months without cutting any weight is pretty good progress. It could be the photo of course but have your measurements changed? Have you got stronger?

The problem with recomps is generally the visual results are a lot slower in the short term. For the long term though science has yet proven if maintenance training/ recomp is actually better then bulking vs cutting for the average gym goer. Its more dependent on more factors.[/QUOTE]

Makes me feel better about my progress. Yes all my lifts were increasing except my squat. Even deadlift was increasing. About a week ago i started stalling and then I got sick.

My measurements have changed.
Waist is down, bicep size increased, chest has stayed the same but my fat around chest and lats has got down big time (so muscle has increased I think) and shoulders have increased about 1.5 inches actually.

I am going to try and drop a hundred or 150 calories and see how that affects my workouts.

I am recovering from a cold and took a dealod (4 days). Tomorrow I am starting ICF using the Cut version (3x8). What do you think about ICF?

Thank you

Think it's time for me to start lean bulking or do i need to cut more. Also bodyfat % thanks.
EDIT: some bit over 5"10 and weigh 196lbs

[QUOTE=hardyboysare;1587732781]Its very much normal. Your water weight, glycogen stores and general body substance (waste) will be more due to the extra calories. Personally I wouldn't pay much attention to the first 2/3 weeks of a transition to bulking as many hormonal levels change which may cause extra water storage. Just ensure your calories are pretty accurate (not 100% as no-one is) and you wont be gaining to much fat.

After 2/3 weeks then start monitoring more in depth your rolling averages if week by week your weight is creeping up by 0.5lb around about then its fine. If after a month you have gained more then 3-4lbs on average (forget the first 2/3 weeks as stated) then your calories are too high so drop back food consumption or add some cardio to offset the surplus.

If after 2 months of comparing you have gained more then 6-8lbs on average drop calories by 300 per day and ensure you are monitoring correctly. Remember measurements are just as important. If you stomach is increasing in size generally you are gaining fat (after the first few weeks again and after going to the toilet). Monitor gym performance as well.[/QUOTE]

ok, thanks heaps

Can I get another BF estimate please - I’ve had. A little problem with binge eating a little so have maintained weight (and increased lifts a little), should I lean bulk/maintain again or cut?

182cm, 80kg, thanks in advance

Pics in body space

Hey.
Could I get a body fat guesstimate on my most recent photos in gallery please

[QUOTE=Ultradian;1587792411]Hey.
Could I get a body fat guesstimate on my most recent photos in gallery please[/QUOTE]

15-16%

[QUOTE=yka1;1587789081]Can I get another BF estimate please - I’ve had. A little problem with binge eating a little so have maintained weight (and increased lifts a little), should I lean bulk/maintain again or cut?

182cm, 80kg, thanks in advance

Pics in body space[/QUOTE]

15-16%. You should follow Tucane advice:-

[url]https://forum.bodybuilding.com/showthread.php?t=173620211&p=1584298121#post1584298121[/url]

[QUOTE=tonighter;1587758951]Think it's time for me to start lean bulking or do i need to cut more. Also bodyfat % thanks.
EDIT: some bit over 5"10 and weigh 196lbs[/QUOTE]

10% would be my guess. Cut I would say........ Only kidding you cut anymore and you will end up slicing yourself.

You look great I would personally bulk very slowly as you look ripped and built don't want to lose that.

[QUOTE=cannonclinton1;1587850331]Can someone please tell me what my body fat is? I'm 23, 150 pounds and 6 feet tall. Haven't been to the gym before, but I'll start hitting the gym soon.[/QUOTE]

Around 18-20%

[QUOTE=hardyboysare;1587736571]You are around 27-30% bracket IMO.

Are you weighing your food and using a calorie counting system. How long have you stopped losing weight?

At your weight and at the calorie level you are consuming you should be losing weight quite fast therefore you calorie counting has to be out.

Carbs don't make you fat total calories. My honest advice is double, triple check you are recording correctly and if after 2/3 weeks no weight lose occurs drop calories by 300.[/QUOTE]

I use fit day to track my macros and I weight about 75-80% of what I eat and just try to be a few hundred below target in the calorie counter to provide for anything extra. I have had an Endo Doc just shrug his shoulders and say it's all genetics at your age and you should not be chasing the look of 20 year old fitness youtubers @ 40 LOL. But, thank you for the advice I will do just what you suggest and measure/ meal prep jsut about everything everything.

[QUOTE=mhenkes;1587867091]I use fit day to track my macros and I weight about 75-80% of what I eat and just try to be a few hundred below target in the calorie counter to provide for anything extra. I have had an Endo Doc just shrug his shoulders and say it's all genetics at your age and you should not be chasing the look of 20 year old fitness youtubers @ 40 LOL. But, thank you for the advice I will do just what you suggest and measure/ meal prep jsut about everything everything.[/QUOTE]

Apologies for creating mess in this thread but was the doc overweight himself? That says a lot!! That advice may be true to 75 years old kids. Lol...that doc needs to go back to medical school and re-learn the human body

I’ve been to several docs (ortho/PTs, etc) and they suggest working out specially at your age (I’m similar age). So that’s a bunch of BS.

If you want it, go get it. That’s what I’m doing. I’ve always wanted a good physique but did not have the knowledge I have now. Thanks to this forum!!

It is easier said than done but it’s all about two things:

1: {calories in and calories out with atleast 1g protien per lb of body weight}

AND

2: {progressive overload}

My body is slowly changing. And I’m loving it...

Hey guys I know it hasn't been that long since my last post but I noticed a LOT of progress in the last 6 pounds i'm currently 179 lbs I just wanted to get a second look, my abdomen seems to have gotten a alot tighter in this time. I think with these pictures you can get a clearer estimate my last pictures sucked! Thanks! Ultimate goal is 165 pounds to shred down.

[url]https://imgur.com/a/uO5UnWG[/url]

[QUOTE=bowtourking;1587910681]Hey guys I know it hasn't been that long since my last post but I noticed a LOT of progress in the last 6 pounds i'm currently 179 lbs I just wanted to get a second look, my abdomen seems to have gotten a alot tighter in this time. I think with these pictures you can get a clearer estimate my last pictures sucked! Thanks! Ultimate goal is 165 pounds to shred down.

[url]https://imgur.com/a/uO5UnWG[/url][/QUOTE]

Around 15%

[QUOTE=hardyboysare;1587912611]Around 15%[/QUOTE] Thanks again Hardyboysare I appreciate your help!

[QUOTE=hardyboysare;1587594511]14-15%



Between 10-11%[/QUOTE]


Thanks! What do you think I was at before my cut? (Posted on my bodyspace)

[QUOTE=logan101113;1587953201]Thanks! What do you think I was at before my cut? (Posted on my bodyspace)[/QUOTE]

I would say around 27%. Great work.

70 KG, 183 CM, I guess it's time to slow bulk ;) Did I reach at least 11% ? Thanks!!

Non flexed/flexed pics.

Age: 25
Height: 6'0
Weight: 180lb

Down another 10lb from the last time I requested an estimate and got 18%, I can really start to see definition coming in now and I'm around 5lb off my target weight, depending on how I feel about how I look I'll start a slow and steady bulk to put on some mass, if not I'll go down another 5lb and re-evalute from there.

[QUOTE=Mesut1;1587981201]70 KG, 183 CM, I guess it's time to slow bulk ;) Did I reach at least 11% ? Thanks!!

Non flexed/flexed pics.[/QUOTE]

Near enough would be my guess around 11-12%.

Wow thank you for the reality check. I have been focused on everything I eat and I found an extra 500 cal of junk I didn't even realize. Mixed nuts are a killer!

[QUOTE=GingeyBreadDev;1588028491]Age: 25
Height: 6'0
Weight: 180lb

Down another 10lb from the last time I requested an estimate and got 18%, I can really start to see definition coming in now and I'm around 5lb off my target weight, depending on how I feel about how I look I'll start a slow and steady bulk to put on some mass, if not I'll go down another 5lb and re-evalute from there.[/QUOTE]

15% I would say your plan is fine

[url]https://imgur.com/a/lmnZoyn[/url]
Could i have an estimate been cuttin for 2 weeks
5'7 153lbs

Thanks in advance

Weight: 133
Height: 167cm