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  1. #6571
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    Am i skinny fat

    Originally Posted by softpounder View Post
    18-19%



    12-14% but with very low LBM

    I'll start clean bulk in a month, how much more calories do i need for bulk? Am i skinnyfat? 500 calories ? Or 200?

  2. #6572
    74kg Open PL softpounder's Avatar
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    Originally Posted by th9302 View Post
    I'll start clean bulk in a month, how much more calories do i need for bulk? Am i skinnyfat? 500 calories ? Or 200?
    You're lucky man, you're not skinny fat, you just lack muscle and are on the skinny side that's it!

    Unlike people like me that started off that way.

    Add on 10-15% surplus of your maintenance. Don't add an arbitrary number.


    Example: My TDEE is 2600. If I want to bulk, I'll just add 10% of my TDEE meaning: 2600 + (10% of 2600) = 2860
    Retired 74kg PL Open Division (3 meets)

  3. #6573
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    Smile Thanks

    Originally Posted by softpounder View Post
    You're lucky man, you're not skinny fat, you just lack muscle and are on the skinny side that's it!

    Unlike people like me that started off that way.

    Add on 10-15% surplus of your maintenance. Don't add an arbitrary number.


    Example: My TDEE is 2600. If I want to bulk, I'll just add 10% of my TDEE meaning: 2600 + (10% of 2600) = 2860

    Thanks bro

  4. #6574
    Registered User jay028's Avatar
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    Hey guys,

    I'm new on this awesome website and have decided to get serious about weightlifting. I am starting with a very good base as I do lots of sports and have good genetics I guess. What body fat % would you guys think I'm at? I have a basic scale that says 12% but I would think I maybe am a bit lower since my abs are quite visible?

    I am 5'10'' and weigh 151lbs.
    Waist: 29 inches
    Chest: 40 inches

    What do you guys think? thanks a lot.

    thanks!
    Attached Images
    Last edited by jay028; 10-29-2013 at 05:42 PM. Reason: further details

  5. #6575
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    Originally Posted by softpounder View Post
    18-19%



    12-14% but with very low LBM
    Thanks for the feedback brotha,

  6. #6576
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    Originally Posted by amirhosseingh View Post
    25%
    thanks alot will rep
    CHECKOUT MY WORKOUT LOG
    http://forum.bodybuilding.com/showthread.php?t=157205433
    RAW Personal Records
    deadlift :295lbs x1
    bench : 190lbs x 2
    squat: 329lbs x 1
    total: 814lbs

  7. #6577
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    Originally Posted by softpounder View Post
    It will take a while actually, you already have very little muscle mass to cut from so being 10% you'll risk being just extremely scrawny.


    @Deep: 15% - either way. Cut til you're lean enough to clean bulk, or clean bulk now and cut later.
    Thanks softpounder .guess my above food plan too holds good..will be following it.

    Is that diet plan good for clean bulk?
    Having around 2300 calories per day 150-200gm protein avg...

    i am currently following the below exercise routine daily before exercise i do speed walking not running so that i dont loose

    mon-chest n tricep
    tues-lat n bicep
    wed - shoulder n leg
    thurs-chest n tricep
    friday-lat n bicep
    saturday - shoulder n leg
    sunday break.
    Last edited by deepanignaatiou; 10-30-2013 at 12:37 AM.

  8. #6578
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    Originally Posted by xtonixx View Post
    Originally Posted by calebswo View Post
    Been a few months since my last estimate. I got hampered by a lack of equipment I could work with, but have finally acquired a decent barbell and weights and built a bench and rack, so I'm very eager to get started bulking. I imagine the % should be about the same as last time, but I want to make sure I have a good current estimate to base my calorie intake on.

    Age: 26
    Height: 5' 9" (175 cm)
    Weight: 120 lbs. (54.5 kg)
    Waist: 29-29.5" (74-75 cm)

    Relaxed (sorry I can't embed images yet):
    Attachment 6325853
    You need to bulk badly.
    Like I said that's the plan.

    BF%?

  9. #6579
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    Gkarlberg – 12-14%

    Calebswo – please, please tell me you are bulking. I would say about 8%

    Wolfgangosis – your range is right, I would say 18-20%. The other estimate of 20-25 is too high IMO. Yes you have some fat on the lower abs/love handles area, but you have to look at everything.

    Leethenatural – I would put you at 22-24%. I would not recommend going all the way to 10% at this point. You don’t appear to have a lot of LBM. I would say cut to around 15%, where you may see some upper abs when flexed. Then bulk up some before cutting again. And of course make sure you are on a good weight training program hitting everything 3x per week.

    Deepanignaatiou – You look to be around 20-22%. Those are great goal physics, but realize there is a long road ahead. If I were you I would go on a small, slow bulk to around 140-145 from your current 132. Slow, meaning no more than 0.5lbs per week. Do some reading on nutrition too. You don’t need to have so many meals and snacks unless that is something you truly enjoy. Don’t do it because you think 7 or 8 meals are better than 3 or 4, because they aren’t. Also make sure you are getting you minimum macros for protein AND fat. Don’t avoid fat even if you are cutting. You need at least .4g fat per pound and .82g protein per pound. And of course make sure you are on a good weight training program hitting everything 3x per week.

    Th9302 – You shouldn’t be worrying about BF%, you have very little muscles mass. If I had to put a number on it, maybe 10%, hard to tell with very low LBM. At 6’ you should bulk to around 175 then re-evaluate. And of course make sure you are on a good weight training program hitting everything 3x per week.

    Jay028 – Yeah definitely a good starting point to be at, lol. I would say you are 10-12%

  10. #6580
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    Originally Posted by deepanignaatiou View Post
    Thanks softpounder .guess my above food plan too holds good..will be following it.

    Is that diet plan good for clean bulk?
    Having around 2300 calories per day 150-200gm protein avg...

    i am currently following the below exercise routine daily before exercise i do speed walking not running so that i dont loose

    mon-chest n tricep
    tues-lat n bicep
    wed - shoulder n leg
    thurs-chest n tricep
    friday-lat n bicep
    saturday - shoulder n leg
    sunday break.

    No, no, no! I saw this after I posted.

    You have no need for a split like that at this point. You should be going with a higher frequency. You should be going with a 3x per week full body routine like All-Pro: http://forum.bodybuilding.com/showth...hp?t=155009423 or ICF 5x5: http://forum.bodybuilding.com/showth...hp?t=155022423. If you absolutely need something to fill in the other days try this medicine ball routine: http://www.menshealth.com/fitness/ul...workout/page/1 It does a great job of hitting your core and over all conditioning. Maybe 6-12 months down the road you could consider an upper/lower split.

    2300 calories may be right, you just need to try it and see what your weight does. You want to gain about .5lbs per week. If after a few weeks your are not averaging that, then adjust up or down by a couple 100 calories. Also you don't really need 150-200g of protein. Its okay to have that much if you choose, so long as it is not causing you to go too low on fat intake. At your weight the minimum intake for protein is 101g and minimum for fat is 49g.

  11. #6581
    Registered User Jordoz's Avatar
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    Originally Posted by jay028 View Post
    Hey guys,

    I'm new on this awesome website and have decided to get serious about weightlifting. I am starting with a very good base as I do lots of sports and have good genetics I guess. What body fat % would you guys think I'm at? I have a basic scale that says 12% but I would think I maybe am a bit lower since my abs are quite visible?

    I am 5'10'' and weigh 151lbs.
    Waist: 29 inches
    Chest: 40 inches

    What do you guys think? thanks a lot.

    thanks!
    12%.

  12. #6582
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    Flexed, kind of.

    6'0, 195 lb.

    I think I am 15% but any input is appreciated.


  13. #6583
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    "Wolfgangosis – your range is right, I would say 18-20%. The other estimate of 20-25 is too high IMO. Yes you have some fat on the lower abs/love handles area, but you have to look at everything."

    - Thanks Mdenatale, I thought 20-25 was ludicrous, personally and was hoping for an estimate from a more experienced poster, no offense to the guy who tried to help. Question - My goal is to burn about 6-8 more pounds of fat and then start a lean bulk. Does this seem appropriate to you?

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    Originally Posted by WolfgangOsis View Post
    "Wolfgangosis – your range is right, I would say 18-20%. The other estimate of 20-25 is too high IMO. Yes you have some fat on the lower abs/love handles area, but you have to look at everything."

    - Thanks Mdenatale, I thought 20-25 was ludicrous, personally and was hoping for an estimate from a more experienced poster, no offense to the guy who tried to help. Question - My goal is to burn about 6-8 more pounds of fat and then start a lean bulk. Does this seem appropriate to you?
    That sounds reasonable. I personally think right around the 15% mark is a good place to bulk, but that is up to the individual. You need to be comfortable with how you look. Given your stats, I would say something around 200 is a good place to turn it around and slowly bulk.

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    Originally Posted by Jordoz View Post
    Flexed, kind of.

    6'0, 195 lb.

    I think I am 15% but any input is appreciated.
    I think 15% might be a little low, more like 16-18%

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    Originally Posted by Mdenatale View Post
    That sounds reasonable. I personally think right around the 15% mark is a good place to bulk, but that is up to the individual. You need to be comfortable with how you look. Given your stats, I would say something around 200 is a good place to turn it around and slowly bulk.
    Awesome, thanks. Glad to know I'm on the right track thought process wise.

  17. #6587
    Registered User CoryP12's Avatar
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    Been losing weight for the last year and a half, started May 2012 at 275 and this morning I was at 171.0
    Been at a fat loss stall it seems. not sure if i should keep dieting until my trip to mexico in december and bulk at the new year. or start lean bulk now.. but regardless, i think im probable 24%, at least thats what the doc told me off of his computer a month ago.

  18. #6588
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    Hey guys, I've got down to 75kg (at 5'7) can I get an estimate?
    I'm currently still cutting and not sure when I should stop and make the switch.
    Cheers!


  19. #6589
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    Can I get a body fat % for both of the following pictures. First one is 5 months ago, second one is today:





    Guessing 25-30% in the first one and 20% for the second one. Hoping to be at 15% when I reach 165 lbs. Thanks.

  20. #6590
    Installing 6-PAC █░░░5% same33's Avatar
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    Originally Posted by amw9490 View Post
    Can I get a body fat % for both of the following pictures. First one is 5 months ago, second one is today:

    Guessing 25-30% in the first one and 20% for the second one. Hoping to be at 15% when I reach 165 lbs. Thanks.
    I´d say 30+ i the 1st pic and approx 25-28% in the 2nd..

  21. #6591
    Registered User niemamnietu's Avatar
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    Hello, what is my %bf?
    Height - 180cm
    Weight - 80kg
    Waist - 82 cm at morning after pooping
    Attached Images

  22. #6592
    Registered User beasknees's Avatar
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    What do you guys think?

    I am 26, 6'0 and 209 lbs. 38.5 inch waist!
    I am at work so I just have this front photo atm.

    Thanks!
    Attached Images
    Last edited by beasknees; 10-31-2013 at 10:45 AM.

  23. #6593
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    Originally Posted by beasknees View Post
    What do you guys think?

    I am 26, 6'0 and 209 lbs. 28.5 inch waist!
    I am at work so I just have this front photo atm.

    Thanks!
    Are you sure you measured your waist correctly?

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    Registered User beasknees's Avatar
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    Originally Posted by Jordoz View Post
    Are you sure you measured your waist correctly?
    Woops .. 38.5 haha thanks for heads up

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    Need a estimation

    I actually had a post earlier, but I couldn't figure out how to edit/erase it to add some updated pictures. Just wanted a estimation so I have an idea of where I am currently at.

    Height: 6'0"
    Weight 181 lbs
    Attached Images

  26. #6596
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    Originally Posted by Zachewicz003 View Post
    I actually had a post earlier, but I couldn't figure out how to edit/erase it to add some updated pictures. Just wanted a estimation so I have an idea of where I am currently at.

    Height: 6'0"
    Weight 181 lbs
    Right around 10%.
    -----------------------------------------------------------
    Goals for 2014:
    Deadlift: 505x1
    Squat: 405x1
    Bench: 275x1
    Military Press: 175x1
    -----------------------------------------------------------
    Live and die in the squat rack.

  27. #6597
    Registered User beasknees's Avatar
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    Originally Posted by beasknees View Post
    What do you guys think?

    I am 26, 6'0 and 209 lbs. 38.5 inch waist!
    I am at work so I just have this front photo atm.

    Thanks!
    Do I need more photos? I notice people viewing but not commenting. Let me know - thanks

  28. #6598
    Registered User Zachewicz003's Avatar
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    Originally Posted by ricohitman View Post
    Right around 10%.
    Thanks for the reply. Appreciate it.

  29. #6599
    Registered User Big Slim DaDDy's Avatar
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    Big Slim DaDDy is a splendid one to behold. (+10000) Big Slim DaDDy is a splendid one to behold. (+10000) Big Slim DaDDy is a splendid one to behold. (+10000) Big Slim DaDDy is a splendid one to behold. (+10000) Big Slim DaDDy is a splendid one to behold. (+10000) Big Slim DaDDy is a splendid one to behold. (+10000) Big Slim DaDDy is a splendid one to behold. (+10000) Big Slim DaDDy is a splendid one to behold. (+10000) Big Slim DaDDy is a splendid one to behold. (+10000) Big Slim DaDDy is a splendid one to behold. (+10000) Big Slim DaDDy is a splendid one to behold. (+10000)
    Big Slim DaDDy is offline
    Potato.
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    Spike92 is 15.
    ^ place this in your sig to remind the world that Spike92 is indeed 15 and will never be anything other than 15.


    When im not hungry I eat. When Im tired I train. When I feel like giving up I push harder.

  30. #6600
    Registered User m2n2l2's Avatar
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    Endo-fat-tank . . ~16-18%?

    Stats: 5'10", 170 lbs
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    Last edited by m2n2l2; 11-01-2013 at 01:09 AM.

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