Advice and views on progress

[jgomezb]

Been hitting the gym for about 5-6 months, in December of 2010 I was nearly 13 stone and a 34/35 inch waist. Started road running and cut down losing most of that excess weight, I now follow a pretty strict gym regime and I am 10 Stone 7/8 at 5'9 and have a 29 inch waist. I was just wondering if anyone could hazard a guess as to my body fat percentage and also any advice would be great as well as comments on body. My aim is to get ripped and put on some muscle mass so that my arms and chest etc are bigger, not a body builder by any means. Just want to look as good as possible.

[peterpss]

Hopefully someone will be along soon with a body fat estimation.

Well done so far and welcome to the forum.

[jgomezb]

Thanks man.

[Cuttinghard]

around 12% need to lean up and you could get below 10% easy

[jgomezb]

what would you recommend not to lose size ?

[Cuttinghard]

what would you recommend not to lose size ?

High protein low carb, heavy weights at the gym

[jgomezb]

High protein low carb, heavy weights at the gym

What sort of reps would you go for? Normally would go for 8-12. I think my current work out is fine, its pretty well rounded and I spend a lot of time on my abs.

[jgomezb]

What sort of reps would you go for? Normally would go for 8-12. I think my current work out is fine, its pretty well rounded and I spend a lot of time on my abs.

What do you do for your abs? How long you reckon it'll take for me to get down to some sick abs?

[hilltopper1993]

What do you do for your abs? How long you reckon it'll take for me to get down to some sick abs?

You can have well above average abs at 11-12% body fat.

I'm at 10-11% and have them, and I've seen some people with a little higher body fat % and abs. It really just depends on the person. Some dude can have good abs at 11-12%, and some guys have crap abs at 9-10%.

[jgomezb]

You can have well above average abs at 11-12% body fat.

I'm at 10-11% and have them, and I've seen some people with a little higher body fat % and abs. It really just depends on the person. Some dude can have good abs at 11-12%, and some guys have crap abs at 9-10%.

What would you say about mine?

[jgomezb]

You can have well above average abs at 11-12% body fat.

I'm at 10-11% and have them, and I've seen some people with a little higher body fat % and abs. It really just depends on the person. Some dude can have good abs at 11-12%, and some guys have crap abs at 9-10%.

Also what cardio would you say to do, I currently do sprints, but have heard that low intensity such as jogging is better?

[hilltopper1993]

You have the rough outline of abs without the horizontal cuts, and if you're at 12% with only that I'm not too sure.

Like I said, some people have to cut really low to get them, and some people probably shouldnt even try because they don't look good enough to justify the effort. You wont know until you get down to 9-10%, so I'd give it a try.

I run 4-7 miles 3 days a week for PT on that bulk, but cardio isn't necessary at all for abs. Abs are made in the kitchen (or through good genetics) not in the gym or at the track my man.