[QUOTE=Dewijenks27;1584828581]Bodyfat request please š
Height - 5ft 11
Weight - 210
Age - 19
Front pose - ibb.co/QnP9X9q
Back pose - ibb.co/0mBM9th[/QUOTE]
Good size! Even though you have less ab definition it's safe to say you're aroynd 13%BF for LBM reasons and due to your back being lean.... assuming legs are up to par.
6'0 19yr/old
left picture is 171lbs, right picture is 154lbs
Some background info: been lifting for about 3 years now, always ate pretty healthy but really been watching what I eat for past 7 months or so
Iām 19, 6ā0 and cut for a little over 2 months, I did a 2,000 cal diet and tracked everything I ate, everyday, consistently
Macros on the cut were 180g protein, 200g carb, 50g fat and it worked pretty well, I did a body scan at the end and said I was 8.7%bf, not sure how accurate it was but seems somewhat close
I felt pretty small and lost more weight than I was hoping but got the look I wanted. Basically, every time I stop tracking my macros but still eat very healthy and clean (rice, broccoli, chicken, oats) pretty much lots of veggies, lean protein, complex carbs
regardless, I always end up looking like my starting picture. My intake around 2500cal a day so Iām not overeating or anything. My stomach, mainly the lower part, always starts to puff out and makes my obliques/love handles just stick out and I find it so frustrating! I grind my ass off but just canāt maintain a cut/shredded look without looking anorexic.
Iāve consistently worked out around 4-5x/week and am pretty active. Any tips or recommendations that youāve found helpful? Not looking for sarcastic responses please
[QUOTE=Tucane;1584832571]If 2300 is maintenance (recomp), then 2000 would be a slow cut... which in my opinion would be the best approach given you do have some excess bf and you stated that workouts were great on those calories:-)
I can't imagine that wasting time on not progressing would be of any benefit (like doing a faster cut on low energy) so make sure you do. Wouldn't recommend surplus calories before you need them to progress, otherwise you'd gain fat for no good reason.
As for programs, if you are progressing within your current one, I see no reason to change it. If you feel it's no good, make the change.
Key words: Lifting progress.[/QUOTE]
Thank you, thank you!! Iāll be back on this thread in a couple months and let myself get assessed a second time.
I have been lurking around the forum for several months. Made an account last month and finally posted on here. I wish I had done this sooner.
Again, thanks! (Wonāt let me rep you a second time - not that you need it I know but just letting you know I tried)
[QUOTE=park99;1584836851]6'0 19yr/old
left picture is 171lbs, right picture is 154lbs
Some background info: been lifting for about 3 years now, always ate pretty healthy but really been watching what I eat for past 7 months or so
Iām 19, 6ā0 and cut for a little over 2 months, I did a 2,000 cal diet and tracked everything I ate, everyday, consistently
Macros on the cut were 180g protein, 200g carb, 50g fat and it worked pretty well, I did a body scan at the end and said I was 8.7%bf, not sure how accurate it was but seems somewhat close
I felt pretty small and lost more weight than I was hoping but got the look I wanted. Basically, every time I stop tracking my macros but still eat very healthy and clean (rice, broccoli, chicken, oats) pretty much lots of veggies, lean protein, complex carbs
regardless, I always end up looking like my starting picture. My intake around 2500cal a day so Iām not overeating or anything. My stomach, mainly the lower part, always starts to puff out and makes my obliques/love handles just stick out and I find it so frustrating! I grind my ass off but just canāt maintain a cut/shredded look without looking anorexic.
Iāve consistently worked out around 4-5x/week and am pretty active. Any tips or recommendations that youāve found helpful? Not looking for sarcastic responses please[/QUOTE]
Not too far from, I'd say you're 10%BF.
IMO you should spend much more time bulking and caring less about maintaining a shredded state. It's really hard to build significant amounts of muscle at maintenance @ low bf%, you'd have to push yourself beyond the limits, trust me on this.
The recommended approach would be, bulk slowly up to 15%BF, cut down to 10%BF... rinse and repeat. Keep up high amounts of activity for better nutrient partioning and don't go overboard on fats (especially saturated) for a longer bulk.
For a reference, I have uploaded two ābefore picsā. What fat percentage do you reckon it is please?
5 ft 9 inches at 185lbs
And do you see any improvement in muscle? Fat is less, I know but any muscle improvement? I started fat loss in November 2018 but started lifting weights in May 2019.
Thank you
160cms
62kg
Thank you
[QUOTE=TryingBB;1584844341]For a reference, I have uploaded two ābefore picsā. What fat percentage do you reckon it is please?
5 ft 9 inches at 185lbs
And do you see any improvement in muscle? Fat is less, I know but any muscle improvement? I started fat loss in November 2018 but started lifting weights in May 2019.
Thank you[/QUOTE]
Your starting point was about 30%BF.
Small improvements in muscle are noticable, which is expected given the timeframe, but also due to BF%. The significant visible differences are further down the road.
[QUOTE=44Ash;1584858551]160cms
62kg
Thank you[/QUOTE]
About 21%BF.
Pics in body space
185cm tall, 180lbs(80kg), 18 year old
Been lifting since September this year but started lifting seriously in December when i found out that you have to have a calori surplus to build muscle, before that from September to December i eat below my maintenance and thought protein is all that matters for muscles. From September i was 68.5kg when started lifting and was 72.5kg in December. After i started eating more the 3000 kcal a day i started to gain weight much faster. By 20 February i was 78kg. April i was 83kg, May 85kg. In the summer i got diagnosed with Ulcerative Colitis and didn't go to the gym this summer as frequently because of vacations and moving here and there and from May when i was 85 till now July i am currently 82kg. Tbh i don't really now what is my maintenance calories, i just ate atleast 3000 calories everyday from December and i got plenty of weight. On the calculator on this site it said i need 3000 calories for a lean bulk. So except guessing my bf percentage, can you please tell if 3000 is correct for me, or too much or too little, im really unsure about it even tho i have gained weight
[QUOTE=adisscout;1584900701]Pics in body space
185cm tall, 180lbs(80kg), 18 year old
Been lifting since September this year but started lifting seriously in December when i found out that you have to have a calori surplus to build muscle, before that from September to December i eat below my maintenance and thought protein is all that matters for muscles. From September i was 68.5kg when started lifting and was 72.5kg in December. After i started eating more the 3000 kcal a day i started to gain weight much faster. By 20 February i was 78kg. April i was 83kg, May 85kg. In the summer i got diagnosed with Ulcerative Colitis and didn't go to the gym this summer as frequently because of vacations and moving here and there and from May when i was 85 till now July i am currently 82kg. Tbh i don't really now what is my maintenance calories, i just ate atleast 3000 calories everyday from December and i got plenty of weight. On the calculator on this site it said i need 3000 calories for a lean bulk. So except guessing my bf percentage, can you please tell if 3000 is correct for me, or too much or too little, im really unsure about it even tho i have gained weight[/QUOTE]
About 22%BF.
It seems as 3000 kcal is a bit too much considering the pace of your weight gain. Try eating 500 kcal less first and see if you can progress in the gym on that. Most importantly, lifting progress is key for your muscle gains. Try working harder first, if it doesn't produce results despite 100% effort, then add 300 kcal.
So basically i should eat about 2500 kcal a day for a month and measure myself every week, if i stay the same weight after 4 weaks i should add 300 kcal plus and then to the same thing for another 4 weeks to see if i gain weight? How much should i gain weight ideally with minimal fat? 2kg a month? And even if i measure after a month, what if those 2kg is just water weight? How could i tell the subtle difference?
[QUOTE=adisscout;1584905821]So basically i should eat about 2500 kcal a day for a month and measure myself every week, if i stay the same weight after 4 weaks i should add 300 kcal plus and then to the same thing for another 4 weeks to see if i gain weight? How much should i gain weight ideally with minimal fat? 2kg a month? And even if i measure after a month, what if those 2kg is just water weight? How could i tell the subtle difference?[/QUOTE]
Only add calories if you can't progress in the gym, which means adding more weight to the bar or doing more reps in your working rep range. How your bodyweight moves matters less.
Lifting progress.
- Weight: 178 pounds (Cut down from 205)
- Height: 5'10
I want to know my current body fat percentage (approximately)?
Also at what weight do you think I will be able to see a six pack?
Please check my body space for the pictures, I just uploaded two; one flexed and one unflexed.
Thank you in advance!
[QUOTE=Tucane;1584906601]Only add calories if you can't progress in the gym, which means adding more weight to the bar or doing more reps in your working rep range. How your bodyweight moves matters less.
Lifting progress.[/QUOTE]
Kind of related to your response above...
Iāve been wondering about progression...is 1 more rep every other workout a fast enough progression? I am normally progressing on 90% of exercises on every workout either 1 more rep, or if I hit my upper range of reps, then up the weight by 5lbs.
(using workout A and B, three workouts per week)
What if for two consecutive workout, I am not able to get that 1 more rep, should I drop the weight next workout?
E.g. Monday workout A
Bench press (calls for 8-10 rep range)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 9
Set 3: 100 lbs x 7
Wednesday workout B
No bench press
Friday workout A
Bench press (calls for 8-10 rep range)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 9
Set 3: 100 lbs x 7
Monday workout B
No bench press
Wednesday workout A
Bench press (calls for 8-10 rep range)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 9
Set 3: 100 lbs x 7
Or even letās say set 3 yielded 6 reps. What is the best thing to do in terms of keeping same weight or dropping the weight next workout on the upcoming Workout A on the following Monday?
Also, for me, usually every exerciseās last set last rep results in failure. Should I stop one or two reps before failure? E.g Wednesday workout A set 3, I should have stopped at 6?
Is hittinf failure whatās causing the stall?
[QUOTE=TryingBB;1584930381]Kind of related to your response above...
Iāve been wondering about progression...is 1 more rep every other workout a fast enough progression? I am normally progressing on 90% of exercises on every workout either 1 more rep, or if I hit my upper range of reps, then up the weight by 5lbs.
(using workout A and B, three workouts per week)
What if for two consecutive workout, I am not able to get that 1 more rep, should I drop the weight next workout?
E.g. Monday workout A
Bench press (calls for 8-10 rep range)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 9
Set 3: 100 lbs x 7
Wednesday workout B
No bench press
Friday workout A
Bench press (calls for 8-10 rep range)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 9
Set 3: 100 lbs x 7
Monday workout B
No bench press
Wednesday workout A
Bench press (calls for 8-10 rep range)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 9
Set 3: 100 lbs x 7
Or even letās say set 3 yielded 6 reps. What is the best thing to do in terms of keeping same weight or dropping the weight next workout on the upcoming Workout A on the following Monday?
Also, for me, usually every exerciseās last set last rep results in failure. Should I stop one or two reps before failure? E.g Wednesday workout A set 3, I should have stopped at 6?
Is hittinf failure whatās causing the stall?[/QUOTE]
If you have further follow-up questions, PM me, so we can keep this thread clean for bf% questions.
Now, even slow progress is progress. But if you get stuck on something for longer... change the pattern. Try adding more weight and aim for 5 reps of 5 sets instead. Do that a few times, then go back and try the standard 3x 8-10 again.
Going to failure is what I always do. Mindset is everything. I never leave the gym with anything left in terms of energy in the tank, often I feel shaky and ill and need to rest for some time before being able to leave.
[QUOTE=footballer89;1584927331]- Weight: 178 pounds (Cut down from 205)
- Height: 5'10
I want to know my current body fat percentage (approximately)?
Also at what weight do you think I will be able to see a six pack?
Please check my body space for the pictures, I just uploaded two; one flexed and one unflexed.
Thank you in advance![/QUOTE]
About 21%BF.
Height: 5'9
Weight: 161 pounds
Sorry for the blurry images, I have attached 2 relaxed front/side and one "semi flexed" front pic in my bodyspace under gallery photos. Seems like I carry alot of fat in my midsection (or not?)
I'd love to know about where my bodyfat % is. Additionally, is it worthwhile to cutdown further or should I just bulk and add more muscle mass first?
Thank you
[QUOTE=Konfucius;1584933451]Height: 5'9
Weight: 161 pounds
Sorry for the blurry images, I have attached 2 relaxed front/side and one "semi flexed" front pic in my bodyspace under gallery photos. Seems like I carry alot of fat in my midsection (or not?)
I'd love to know about where my bodyfat % is. Additionally, is it worthwhile to cutdown further or should I just bulk and add more muscle mass first?
Thank you[/QUOTE]
In between 17-18%BF or maybe around, hard to be specific.
Yes you seem to store more fat in the torso in specific spots while being lean in others, arms are ripped in comparison.
I'd cut down further.
Height: 165 cm
Weight: 143lbs
Been losing weight for awhile now what would you guys estimate my BF% to be at this point?
I last asked for my body fat 10 weeks ago, so I want to see if I moved closer to my goal.
Anyone with a good eye, would you say this is clear cut 9%, or am I hovering at 10?
Thanks
Hello everyone,
Age:28
Height:175cm/5.74''
Weight:65.4 kg/144 lbs
I would really appreciate an estimate on my bf %. I've uploaded photos on my bodyspace, at the gallery section.
So, I am clearly a skinny-fat person. I've been wanting to get rid of that belly fat for a while now.
Started a cut a year ago, where I lost 7 kgs and then stalled around that bodyweight, due to frequent travel and work. Started a cut again a month+ ago and am determined to cut down to a good bf %, before I bulk.
2 years ago I first started lifting as a newbie (already being skinny-fat at the time) and did not track my calories (surplus) which only added more fat in the tough areas. I did get some muscle though.
Any criticism/feedback on this plan or in general is more than welcome!
[QUOTE=T00T;1584961571]Height: 165 cm
Weight: 143lbs
Been losing weight for awhile now what would you guys estimate my BF% to be at this point?[/QUOTE]
Around 26%BF.
[QUOTE=Daniel1836;1584967721]I last asked for my body fat 10 weeks ago, so I want to see if I moved closer to my goal.
Anyone with a good eye, would you say this is clear cut 9%, or am I hovering at 10?
Thanks[/QUOTE]
Solid! I'd say 9%BF is spot on.
[QUOTE=astrocoyote;1584973011]Hello everyone,
Age:28
Height:175cm/5.74''
Weight:65.4 kg/144 lbs
I would really appreciate an estimate on my bf %. I've uploaded photos on my bodyspace, at the gallery section.
So, I am clearly a skinny-fat person. I've been wanting to get rid of that belly fat for a while now.
Started a cut a year ago, where I lost 7 kgs and then stalled around that bodyweight, due to frequent travel and work. Started a cut again a month+ ago and am determined to cut down to a good bf %, before I bulk.
2 years ago I first started lifting as a newbie (already being skinny-fat at the time) and did not track my calories (surplus) which only added more fat in the tough areas. I did get some muscle though.
Any criticism/feedback on this plan or in general is more than welcome![/QUOTE]
Around 18%BF. Not skinny fat imo, just need more muscle. Don't cut below 15%BF, slow bulk when you feel ready.
[QUOTE=Tucane;1584978021]Around 18%BF. Not skinny fat imo, just need more muscle. Don't cut below 15%BF, slow bulk when you feel ready.[/QUOTE]
Thank you!
I see, that would be more convenient because I am tired of this cut. BUT, I have to admit I am afraid I will put a lot of this fat back, as I tend to store fat easily in these areas.
You know better though, I will seriously consider a lean bulk after 15%
Hello again.
Lost some additional weight. What's my bf%?
182 cm/ 5'11
77.5 kg/ 171 lbs
Thanks in advance.
[QUOTE=Noble00;1585022421]Hello again.
Lost some additional weight. What's my bf%?
182 cm/ 5'11
77.5 kg/ 171 lbs
Thanks in advance.[/QUOTE]
Looks to be in between 15-16%BF.
Hello again, Tucan, in the morning I took a picture, I just want to ask your point of view as we had already talked about this, but for some circumstances in such a short time I have gained a few pounds and lost a few more to stay in the same weight I started, I thought I had started at 160 lbs, but I started at 166, currently weight 165 pounds, and I think I have lost a little fat, Is a body recomposition viable? Because with the calories 1800 and 2000, and other days of psmf, I have generated an enormous anxiety that in the end I end up eating everything in my path, a body recomposition or a minor deficit is what I was thinking in order to reach my goal. Do you consider that I have lost some fat?
5 11 height
165 weight
32 waist
Before and after pics:
htt ps:/ /imgur. com/a/B LxQ8vR
Been a month since I last posted (my estimate then was 30%) and I'm proud about my progress so far (3 kg in 4 weeks) was hoping to get another estimate, progress pictures are in profile, stats are here:
height: 173 cm
weight: 80 kg
Thanks in advance
EDIT: it wouldn't let me update my 'current' picture, just look for the pictures from July 31st, sorry about that
[QUOTE=Avanos;1585042891]Hello again, Tucan, in the morning I took a picture, I just want to ask your point of view as we had already talked about this, but for some circumstances in such a short time I have gained a few pounds and lost a few more to stay in the same weight I started, I thought I had started at 160 lbs, but I started at 166, currently weight 165 pounds, and I think I have lost a little fat, Is a body recomposition viable? Because with the calories 1800 and 2000, and other days of psmf, I have generated an enormous anxiety that in the end I end up eating everything in my path, a body recomposition or a minor deficit is what I was thinking in order to reach my goal. Do you consider that I have lost some fat?
5 11 height
165 weight
32 waist
Before and after pics:
htt ps:/ /imgur. com/a/B LxQ8vR[/QUOTE]
You might have dropped 1% or around between the pics, hard to be precise but you do look just slightly leaner. Could be either fat or water, or both.
If PSFM is giving you severe anxiety, you might want to consider not doing that. Going ravenous due to heavy restriction is detrimental to long-term success and mental health.
Stay closer to maintenance and try a balanced approach.
[QUOTE=Kxer0;1585068241]Been a month since I last posted (my estimate then was 30%) and I'm proud about my progress so far (3 kg in 4 weeks) was hoping to get another estimate, progress pictures are in profile, stats are here:
height: 173 cm
weight: 80 kg
Thanks in advance
EDIT: it wouldn't let me update my 'current' picture, just look for the pictures from July 31st, sorry about that[/QUOTE]
Keep up the good work!
Looks to be in between 28-29%BF
Side by side progress pic just posted on my profile. Left pic is from June 11, right is from July 29.
Body weight roughly the same (within 5 pounds). Unflexed in both. Trying to recomp and feel like Iām having some success.
Estimate from Tucane on June 11 pic was 33%. How much, if any, has that estimate moved?
Thanks!
[QUOTE=Tucane;1585078501]You might have dropped 1% or around between the pics, hard to be precise but you do look just slightly leaner. Could be either fat or water, or both.
If PSFM is giving you severe anxiety, you might want to consider not doing that. Going ravenous due to heavy restriction is detrimental to long-term success and mental health.
Stay closer to maintenance and try a balanced approach.[/QUOTE]
Jaja, thank you very much, Tucan, in fact I was already beginning to think about doing a clean bulk phase, a month or two, which I can control my hunger, and then return to the phase of cutting more controlled, because since I started the cutting phase I did badly, I started with a mini cut with 1000 fewer calories, and there I stayed, I never raised my calories to lower little by little, and are the calories I am now, then I entered a psmf protocol and now I'm here, at this point, this since May.
Yesterday I had a binge of fruit and cookies of 4000 calories, although I will compensate with other days reducing calories, but I have a month with the same. Although I will follow your advice, I will simply take a one or two week diet break to my maintenance calories, just to have a little peace of mind. Thank you very much
[QUOTE=clwhoops44;1585079911]Side by side progress pic just posted on my profile. Left pic is from June 11, right is from July 29.
Body weight roughly the same (within 5 pounds). Unflexed in both. Trying to recomp and feel like Iām having some success.
Estimate from Tucane on June 11 pic was 33%. How much, if any, has that estimate moved?
Thanks![/QUOTE]
Significant difference IMO, about 30%BF.
Recomp seems to be going great^^
[QUOTE=Tucane;1583020871]Nice progress, keep up the good work!
From ~38%BF to ~ 33%BF, give or take a few.[/QUOTE]
Thx for that estimate. Lost 5 kg from then, can you please tell me is there change in bf ? Hope to be at least 30%. Pics in bodyspace, 110 kg, 203 cm.
Hello, Would just like an updated estimate of my body fat %, I sent a request here back in June. Thanks again
Stats
Height: 183cm
Weight: 179lb
[QUOTE=Doumbia;1585108091]Hello, Would just like an updated estimate of my body fat %, I sent a request here back in June. Thanks again
Stats
Height: 183cm
Weight: 179lb[/QUOTE]
Man, doumbia, Trying to make us skinny fat kids jealous? ;)
Well you succeeded...
[QUOTE=TryingBB;1585115691]Man, doumbia, Trying to make us skinny fat kids jealous? ;)
Well you succeeded...[/QUOTE]
Thanks a lot boss, messed up the first time cutting and had to bulk up and redo the cut, glad to know I'm doing it right this time!
[QUOTE=pergol;1585101931]Thx for that estimate. Lost 5 kg from then, can you please tell me is there change in bf ? Hope to be at least 30%. Pics in bodyspace, 110 kg, 203 cm.[/QUOTE]
I agree, looks to be around 30%BF.
[QUOTE=Doumbia;1585108091]Hello, Would just like an updated estimate of my body fat %, I sent a request here back in June. Thanks again
Stats
Height: 183cm
Weight: 179lb[/QUOTE]
Solid physique! About 11%BF.
[QUOTE=Tucane;1585144001]Solid physique! About 11%BF.[/QUOTE]
Awesome, I'm starting to like what I see and may switch to a slow bulk in September. I'll be back in a month for a final update.
Thanks again Tucane, you're doing us a great service!
[QUOTE=Doumbia;1585145801]Awesome, I'm starting to like what I see and may switch to a slow bulk in September. I'll be back in a month for a final update.
Thanks again Tucane, you're doing us a great service![/QUOTE]
@tucane
I hate to create noise on this thread but tucane, you deserve this. I totally agree him ^^^.
Youāre keeping so many motivated and on track!!!
Iād appreciate an estimate from the pictures in my BodySpace. This is after a 12 week cut where I lost about 18 lbs.
Height: 6ā0ā
Weight: 173 lbs.
[QUOTE=sja317;1585155021]Iād appreciate an estimate from the pictures in my BodySpace. This is after a 12 week cut where I lost about 18 lbs.
Height: 6ā0ā
Weight: 173 lbs.[/QUOTE]
Around 16%BF.
Bodyfat check please.
5ā8ā 167 pounds
[url]https://imgur.com/a/yCWgh4M[/url]
[QUOTE=Malgavito;1585169031]Bodyfat check please.
5ā8ā 167 pounds
[url]https://imgur.com/a/yCWgh4M[/url][/QUOTE]
In around 13%BF.
185lbs
22
5'9
[url]https://imgur.com/a/BX4jHZj[/url]
Hello!
Stats: Height: 184 cm/ Age: 33 yrs old/ Weight: 79.6 kg/ Waist: 97 cm.
My pictures are in the attachments.
[QUOTE=weaver1997;1585182141]185lbs
22
5'9
[url]https://imgur.com/a/BX4jHZj[/url][/QUOTE]
Around 27%BF.
[QUOTE=MisterAmmari;1585197891]Hello!
Stats: Height: 184 cm/ Age: 33 yrs old/ Weight: 79.6 kg/ Waist: 97 cm.
My pictures are in the attachments.[/QUOTE]
Around 30%BF.