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  1. #4561
    Registered User zki123's Avatar
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    Originally Posted by hardyboysare View Post
    Good progress on your fat lose to start off. I have you around 16-17% as your core outline is starting but not yet visible. As for advice on your progress is you have great work on your cut. The best advice I can give is focus on what you dislike more, if you not happy with your fat amount carry on cutting (although you are quite low on muscle mass so be careful how much more you lose as it might not be worth it). If you are happy with your fat amount (leanness) try maintenance calories for a while whilst pushing the weights and see if you make any visual gains. If no gains are made try lean bulking.
    Thanks for the reply! I'm currently not cutting as during the bottom left picture I ended up at 62kg which was 140lbs while being 180cm / 6ft. I attempted to just lose a lot of weight as I thought my belly would reduce, it did, but I looked really skinny. I would like to be a lot leaner for sure. I'm currently doing a leak bulk, I've slowly been gaining weight (currently up to 66kg from 62kg) I'm on the fierce 5 program and have been for the past month or so. I'm eating around 2600 calories on my lifting days and around 2400 on my non lifting days. My muscle mass is low yes, 30.1 but for the first time ever it has gone up 31.3. Do you advise I continue as I'm doing?
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  2. #4562
    Registered User Fat2Fitterr's Avatar
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    What is my body fat percentage?

    Hey, I’m new to all of this so I’m hoping for some guidance on my BF %

    I’m 21 year old female and 5’ 1” and weigh 55.7kgs / 123lbs. I have been combining strength training & cardio for the last 12 weeks and lost 5kgs / 11lbs so far.

    Due to my post count my photos are on body space.

    Thanks!
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  3. #4563
    Registered User hardyboysare's Avatar
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    Originally Posted by zki123 View Post
    Thanks for the reply! I'm currently not cutting as during the bottom left picture I ended up at 62kg which was 140lbs while being 180cm / 6ft. I attempted to just lose a lot of weight as I thought my belly would reduce, it did, but I looked really skinny. I would like to be a lot leaner for sure. I'm currently doing a leak bulk, I've slowly been gaining weight (currently up to 66kg from 62kg) I'm on the fierce 5 program and have been for the past month or so. I'm eating around 2600 calories on my lifting days and around 2400 on my non lifting days. My muscle mass is low yes, 30.1 but for the first time ever it has gone up 31.3. Do you advise I continue as I'm doing?
    It is advised that on a lean bulk that you gain 1-2 pounds a month so gaining 4kg (8.8lbs) is not too bad if its over nearly a 2 month period as some of that will be water weight and glycogen from increased carbs from finishing your cut. I would try and stick to the 2lb mark per month (if it is lower no worries) if you start going over that you ill need to lower your calories a bit (by 200) and try to stay in the 1-2lb mark. Try not to worry too much about your leanness for now it will come when you do your next cut with the extra muscle.

    As for measuring your muscle mass I guess you are using a handheld or stand on machine to measure it, they aren't really any good for measuring anything. Its best if you take regular measurements (generally if your waist gets bigger more then the rest of your body you are eating too much), take photos and track your increases in both volume and weight increase (the stronger you are/ the more volume you can lift generally means more muscle). The fierce 5 program is a great proven program and I highly recommend it so just follow it completely. You should definitely carry on what you are doing just monitor your weight gain and drop calories by a small amount if gains are too much (or do some cardio if you like its up to you) just stay as best you can in the 1-3lb per month mark. Good luck and enjoy your lean bulk.
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  4. #4564
    Registered User hardyboysare's Avatar
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    Originally Posted by Daniel1836 View Post
    What do you estimate my body fat to be?

    I took over a year off the gym, now I'm a month back, though I've always ate good.
    You are around 11% mark.

    Originally Posted by Fat2Fitterr View Post
    Hey, I’m new to all of this so I’m hoping for some guidance on my BF %

    I’m 21 year old female and 5’ 1” and weigh 55.7kgs / 123lbs. I have been combining strength training & cardio for the last 12 weeks and lost 5kgs / 11lbs so far.

    Due to my post count my photos are on body space.

    Thanks!
    I have you around 24-25% you could be a small amount lower its just because you are petite wise it doesn't seem so noticeable. Great work on weight lose fits in perfect to amount you should lose weekly (advised to lose 1lb approx a week). Your BMI is also healthy and looks good.
    Last edited by hardyboysare; 11-01-2018 at 04:52 AM.
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  5. #4565
    Registered User tevlos's Avatar
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    Male, 135 IBs, 5'11. I would guess I am like 10% BF (am pretty skinny), bit the chart is confusing/misleading because all of the guys with lower fat %s have their abs visible.. I don't lol- then again i also dont have much fat on my stomach
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  6. #4566
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    Hey guys, I've been training for 2 months. Planning on lean bulking, but I want to know my bf% which I can't measure. Estimates would be gladly appreciated!
    Age:17
    Height:167cm (5′5 3/4″)
    Weight:61kg (134.5)
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  7. #4567
    Registered User hardyboysare's Avatar
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    Originally Posted by tevlos View Post
    Male, 135 IBs, 5'11. I would guess I am like 10% BF (am pretty skinny), bit the chart is confusing/misleading because all of the guys with lower fat %s have their abs visible.. I don't lol- then again i also dont have much fat on my stomach
    Best idea is to post a pic to get a better idea of your current level. However your BMI is just in the healthy range but quite low. So my guess would be that you don't have the lean mass to support a low bf% therefore should lean bulk. Post a pic for more info (either as a link or on your bodyspace).
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  8. #4568
    Registered User hardyboysare's Avatar
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    Originally Posted by phunkscene View Post
    Hey guys, I've been training for 2 months. Planning on lean bulking, but I want to know my bf% which I can't measure. Estimates would be gladly appreciated!
    Age:17
    Height:167cm (5′5 3/4″)
    Weight:61kg (134.5)
    I have you on the 10% mark very lean, you are in the perfect position to lean bulk. Hit the weights hard and have 200-400 calories above your maintenance calories and you will make great gains as you are 17 and kinda new to weight training you could get away with up to 2-3lb gain per month (if you consider water and glycogen increases).
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  9. #4569
    Registered User phunkscene's Avatar
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    Thanks a lot, for the reply. Problem is that im still recovering from a crash diet. Eating around 1800 calories. I’m scared that if i start lean bulking, then most of it will go into fat. Not to mention that ive been hit hard with an eating disorder
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  10. #4570
    Registered User Fat2Fitterr's Avatar
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    Thank you. I’ll continue with what I’m doing!
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  11. #4571
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    Originally Posted by phunkscene View Post
    Thanks a lot, for the reply. Problem is that im still recovering from a crash diet. Eating around 1800 calories. I’m scared that if i start lean bulking, then most of it will go into fat. Not to mention that ive been hit hard with an eating disorder
    Do reverse diet slowly add 100-200 calories
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  12. #4572
    Registered User hardyboysare's Avatar
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    Originally Posted by phunkscene View Post
    Thanks a lot, for the reply. Problem is that im still recovering from a crash diet. Eating around 1800 calories. I’m scared that if i start lean bulking, then most of it will go into fat. Not to mention that ive been hit hard with an eating disorder
    As suggested you can try reverse dieting although I believe the science behind it doesn't really show any benefit for the general population other then preparing your mind and stomach to eat more food (your 'appetite thermostat' is usually lower when dieting). It is advised if you have been cutting for a long time, its a good thing to eat at maintenance calories (minus about 100-200 as your new cut maintenance is lower then your bulked one) for two weeks to stabilize all the hormones involved during a cut (remember you may add some weight during this phase or at the start of the lean bulk which is a tad larger then expected due to water weight and glycogen levels increasing this completely normal and expected).
    Then add calories until you start gaining 1-2lbs a month, according to some scientific thinkers as long as you train hard with correct volume/ weight and eat a small surplus of calories (200-300 calories above your new maintenance) after this two week of maintenance, a optimum amount of weight gain will be muscle (please remember though you will add some fat never freak out as its a lot quicker to lose fat later then it is to build muscle).
    As for the eating disorder I can't offer any advice as only a professional can do that, however one thing to remember is that you can't get fat over night it takes a prolong period of overeat to get fat so if you stay in the range of 1-2lb a month (excluding the first month due to water and glycogen) then you are doing it correctly.
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  13. #4573
    Registered User deniszb's Avatar
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    hello lads,
    can you please estimate my current body fat? pics in the bodyspace.
    Any thoughts/advice are welcome
    Height 5-9'' / 176 cm, two months cutting
    Last edited by deniszb; 11-01-2018 at 04:08 PM.
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  14. #4574
    Registered User hardyboysare's Avatar
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    Originally Posted by deniszb View Post
    hello lads,
    can you please estimate my current body fat? pics in the bodyspace.
    Any thoughts/advice are welcome
    Height 5-9'' / 176 cm, two months cutting
    About 14-15% the abs/ core is starting to show and only really some fat on your waist. Solid muscle mass.
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  15. #4575
    Registered User Gator1212's Avatar
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    Looking for an estimate, I’m 5’11.75” and currently weigh 165.
    Pics in body space due to post count
    Last edited by Gator1212; 11-02-2018 at 07:04 AM.
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  16. #4576
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    Originally Posted by hardyboysare View Post
    Best idea is to post a pic to get a better idea of your current level. However your BMI is just in the healthy range but quite low. So my guess would be that you don't have the lean mass to support a low bf% therefore should lean bulk. Post a pic for more info (either as a link or on your bodyspace).
    Posted on my profile. Now I am leaning towards 13% maybe...
    This was taken when My stomach is more flat in the morning before meal, so yeah. I am new to lifting so I am not sure if I should be bulking an insane amount, I already have such a low BF. Like can I get abs the way I am? - they don't really show at my low BF%, but after I did my routine the other day they were visible. If not I am willing to bulk but I want to do it at a slight/moderate amount so as not to gain too much BF.
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    I want to finish up my cut and start bulking but would appreciate a BF% estimate to know how much longer i should cut. I'm 5'10 at 150 pounds and a 30 inch waist.
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  18. #4578
    Registered User hardyboysare's Avatar
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    Originally Posted by tevlos View Post
    Posted on my profile. Now I am leaning towards 13% maybe...
    This was taken when My stomach is more flat in the morning before meal, so yeah. I am new to lifting so I am not sure if I should be bulking an insane amount, I already have such a low BF. Like can I get abs the way I am? - they don't really show at my low BF%, but after I did my routine the other day they were visible. If not I am willing to bulk but I want to do it at a slight/moderate amount so as not to gain too much BF.
    IMHO no-one should really insane bulk (as in eat limitless calories) the science really doesn't seem to support the idea your body can only build muscle at a certain speed so overeating is not going to get you there quicker (although eating enough calories is also important). I agree 13% is a very good shout maybe a touch lower due to you low lbm. You are in a perfect place to start a lean bulk (200-400 calories more then your maintenance). As for abs they can be stubborn things yes you could get abs showing at probably 8-9% bf but you would look so skinny you would more then likely be anorexic so basically don't do this. If you gain 1-2lbs of weight per month on a lean bulk a good portion will be lbm (remember though you will add fat no matter what but don't be concerned you can lose this quickly later, making muscle is a lot harder then cutting fat).

    As you can see your abs after exercise this tells me you just have to increase your core size through a lean bulk and a solid weight training program (see stickies if you don't have one). Therefore my overall advice is work out your TDEE (google if unknown) try the calories it recommends as maintenance and if after two weeks no weight gain increase by 200-300. If weight increase beyond 5lbs after 2 months then drop calories by 100-200 (usually the first month of any bulk will increase water and glycogen weight especially if you have been in a calorie deficit beforehand, so take the first few weeks/ month not very seriously unless its a massive gain like 6lbs+ in one month)

    Originally Posted by Tierjunge View Post
    I want to finish up my cut and start bulking but would appreciate a BF% estimate to know how much longer i should cut. I'm 5'10 at 150 pounds and a 30 inch waist.
    Around 12%. You have very strong oblique shape. Well you can start when you are happy really. If you cut further you may achieve a visible 6 pack maybe at 9% body fat. Although I suggest lean bulking now and building up the core more this will probably aid in allowing more visibility of your core structure. Going too low in body fat doesn't really aid the overall image of the physique if you don't have the lbm to support the look and may actual cause more muscle less then if expected just to achieve abs.

    Originally Posted by Gator1212 View Post
    Looking for an estimate, I’m 5’11.75” and currently weigh 165.
    Pics in body space due to post count
    I have you around 18% bf give or take a percent.
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  19. #4579
    Registered User tevlos's Avatar
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    Originally Posted by hardyboysare View Post
    IMHO no-one should really insane bulk (as in eat limitless calories) the science really doesn't seem to support the idea your body can only build muscle at a certain speed so overeating is not going to get you there quicker (although eating enough calories is also important). I agree 13% is a very good shout maybe a touch lower due to you low lbm. You are in a perfect place to start a lean bulk (200-400 calories more then your maintenance). As for abs they can be stubborn things yes you could get abs showing at probably 8-9% bf but you would look so skinny you would more then likely be anorexic so basically don't do this. If you gain 1-2lbs of weight per month on a lean bulk a good portion will be lbm (remember though you will add fat no matter what but don't be concerned you can lose this quickly later, making muscle is a lot harder then cutting fat).

    As you can see your abs after exercise this tells me you just have to increase your core size through a lean bulk and a solid weight training program (see stickies if you don't have one). Therefore my overall advice is work out your TDEE (google if unknown) try the calories it recommends as maintenance and if after two weeks no weight gain increase by 200-300. If weight increase beyond 5lbs after 2 months then drop calories by 100-200 (usually the first month of any bulk will increase water and glycogen weight especially if you have been in a calorie deficit beforehand, so take the first few weeks/ month not very seriously unless its a massive gain like 6lbs+ in one month)



    Around 12%. You have very strong oblique shape. Well you can start when you are happy really. If you cut further you may achieve a visible 6 pack maybe at 9% body fat. Although I suggest lean bulking now and building up the core more this will probably aid in allowing more visibility of your core structure. Going too low in body fat doesn't really aid the overall image of the physique if you don't have the lbm to support the look and may actual cause more muscle less then if expected just to achieve abs.



    I have you around 18% bf give or take a percent.
    Thank you dude. As far as lean bulking, am I good with eating most foods? I am cutting out most processed foods, chips, snacks, sweets... But can I still eat a big greasy hamburger and fries? Or is that considered dirty bulking?
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    Fierce 5 U/L Workout Log: https://forum.bodybuilding.com/showthread.php?t=173977781&p=1493098341#post1493098341

    Please leave comments/feedback.
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    Originally Posted by hardyboysare View Post
    Around 12%. You have very strong oblique shape. Well you can start when you are happy really. If you cut further you may achieve a visible 6 pack maybe at 9% body fat. Although I suggest lean bulking now and building up the core more this will probably aid in allowing more visibility of your core structure. Going too low in body fat doesn't really aid the overall image of the physique if you don't have the lbm to support the look and may actual cause more muscle less then if expected just to achieve a low bodyfat
    okey thanks I agree I don't really have the lbm to support cutting to 9% I actually came from a bad bulk where went upto 21% bodyfat at 185lbs and not much muscle so I wanted to cut down to my abs to "reset" and then do a proper bulk but i guess i could bulk now and not let my bf run away again
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    Originally Posted by tevlos View Post
    Thank you dude. As far as lean bulking, am I good with eating most foods? I am cutting out most processed foods, chips, snacks, sweets... But can I still eat a big greasy hamburger and fries? Or is that considered dirty bulking?
    Even on a cut you can eat what you like as long as you hit your macros (protein 0.7 per lb of bw and fat 0.4 per lb of bw) and stay within your calorie amount. I eat ice cream and burgers during my cuts and caused no harm at all still lost 22 lbs last cut. Dirty bulk is about too many calories not the kind of foods you eat. Eat what you like as long as you hit your macros and in your calorie amount.
    The only benefit so called 'healthy/ clean/ and other word for low calorie food' is that you can eat more of it whilst in your calorie amount, yes a range of fibre, veg and fruit are important for heath benefits and definitely should be incorporated in your diet but not necessary for weight lose/ gain.

    So the short answer yes they are perfectly fine just stay within your calorie amount and ensure you have enough energy to work out hard with a progressive proven weight training program.
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    Registered User hardyboysare's Avatar
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    Originally Posted by Tierjunge View Post
    okey thanks I agree I don't really have the lbm to support cutting to 9% I actually came from a bad bulk where went upto 21% bodyfat at 185lbs and not much muscle so I wanted to cut down to my abs to "reset" and then do a proper bulk but i guess i could bulk now and not let my bf run away again
    IMHO you have a good base for a very strong physique. Yes you can't see abs unflexed but that usually is only possible for people with higher lbm in the core and very low body fat (below 10%), as for you, you have the leanness to really maximize your muscle amount and then possible next cut go down to abs I think this would be the best option. Keep calories to about 200-400 more then maintenance aiming for 1-2lb per month whilst increasing strength/ volume (preferably both) and you will be good to go.
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    Originally Posted by TxMRF View Post
    I have you around 17-maybe 18%
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    Originally Posted by hardyboysare View Post
    IMHO you have a good base for a very strong physique. Yes you can't see abs unflexed but that usually is only possible for people with higher lbm in the core and very low body fat (below 10%), as for you, you have the leanness to really maximize your muscle amount and then possible next cut go down to abs I think this would be the best option. Keep calories to about 200-400 more then maintenance aiming for 1-2lb per month whilst increasing strength/ volume (preferably both) and you will be good to go.
    When would you recommend ending a bulk?
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    Originally Posted by Tierjunge View Post
    When would you recommend ending a bulk?
    That is usually down to personal preference to a point where your physique is no longer defined enough for your liking, some people like to go to higher bf and try and maximize muscle mass at around 20% and look bulky (muscle + fat does make you look bigger in a shirt and can/ does suit some people especially with strength in mind). Although according to a few well renowned fitness thinkers they suggest to go to about 15% bf (if low on lbm aim a tad higher gives you a longer time to focus on strength and muscle development) then start a cut (if aesthetics is your goal). No set way is really right its down to how long you want to cut for, higher the bf% then longer your next cut will be. I generally like the idea of cutting to 10-12% then bulk to about 15-17% but take my bulks slowly aiming for maximum amount of lbm development.
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    Originally Posted by ImDanny View Post
    Hi I’d like to ask you what do you think my bf % is. I’m 20yo, 174 cm/5’8.5 and 69kg/152lbs. In past 2 years I lost around 18kg/40lbs but for me it still looks and feels like I have to much fat mass.
    Can’t post links so check out 5 newest photos in my profile.
    Thanks in advance.
    OK to start off I have you at about 13% as you can see your top 4 abs quite well and you seem lean with only fat around your lower waist (the usual storage spot for men). The progress you have made is clearly visible so well done. As for too much fat... not even close. Getting below 10% for abs (which you would probably need to do) would not really aid in your physical aesthetics you would be too skinny (that is of course if its your goal). A lean bulk would serve best with a proven training program (see stickies).
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    Thank you for your opinion and suggestions.
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    Stats:
    Height: 178cm/5’10
    Current weight: 72.5kg/160lbs

    Relaxed:
    https://m.imgur.com/cfW61Rc

    Flexed:
    https://m.imgur.com/FMNr6yX
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    Originally Posted by kauseemcee View Post
    Stats:
    Height: 178cm/5’10
    Current weight: 72.5kg/160lbs

    Relaxed:
    https://m.imgur.com/cfW61Rc

    Flexed:
    https://m.imgur.com/FMNr6yX
    About 13% may be a tad lower. You have strong Adonis belt and whilst flexed you have noticeable veins on your lower ab area. Good muscle mass as well.
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