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

[hardyboysare]

sorry i worded it confusingly, i meant a flat (fat free) belly. i know i'm not there yet so there's no point trying to convince me otherwise.
although i know that i've been cutting now for like almost a year, come a long way but still do not have that flat belly look that i used to have. so i guess i will try maintenance for a month and see if things improve, all i really want is a fat free belly and that would make me content with myself.

i haven't been weight training consistently for the past month because of addiction to sedatives, but i'm getting off those now again so that i can go back to lifting with more intensity. although i always tend to relapse at day 30-40 during my frequent withdrawals, it's like i have a month on and a month off constantly. i have a pathological fear of sleep and OCD/GAD which keeps me hooked.

I would get help for this problem first before worry about a little belly fat. I am afraid I am not medically trained to offer further advice into these mental health issues therefore speaking to a professional would be advise (if you are well done and hopefully progress will be made). Likewise it might be useful to discuss issues of body image with a professional as well they may offer better individual advice.

Good luck.

[KCMann]

6' 205 lbs

[hardyboysare]

6' 205 lbs

Not a great pic due to the position of the camera however I would have you at about 20-21%

[SteveMcs]

6'3 220lbs 24years old.

Pic fully relaxed no pump.

About to start my cut, how much work I got ahead of me?

[fatman515]

Over the last three years, I have gone from 270 lbs to 173 lbs as a 6'1 guy (21 y/o). Since the beginning of September I have taken weight lifting seriously in an attempt to build muscle onto my frame.

While I have been cutting this whole time, I'm guessing that sometime in the near future I will need to start bulking. I read that aiming for around a 10% bodyfat is the right place to begin a bulk and was wondering if I could get some sort of estimate as to my bf% progress or any advice on how to best improve my physique from here.

Thank you very much for any help.

[hardyboysare]

Over the last three years, I have gone from 270 lbs to 173 lbs as a 6'1 guy (21 y/o). Since the beginning of September I have taken weight lifting seriously in an attempt to build muscle onto my frame.

While I have been cutting this whole time, I'm guessing that sometime in the near future I will need to start bulking. I read that aiming for around a 10% bodyfat is the right place to begin a bulk and was wondering if I could get some sort of estimate as to my bf% progress or any advice on how to best improve my physique from here.

Thank you very much for any help.

I would say about 15%. Forget going to 10% and start your lean bulk soon. You don't have enough lean body mass to go that low you will look very skinny. You don't need to get to 10% that is more for trained individuals who want to look defined most of the year around. If you aim to add around 1-2lbs a month with a small caloric surplus whilst follow a decent training program you should build mainly muscle.

6'3 220lbs 24years old.

Pic fully relaxed no pump.

About to start my cut, how much work I got ahead of me?

About 24-25%. You are looking at cutting around 30lbs IMO

[Acqua13]

Hey!

I'd love to have an estimate of my body fat percentage.

6'2 154lbs (I know I should start gaining weight)

Thanks in advance!

[shmanks]

Could I get a BF estimate for my before and after? Check my body space

I’m 5’8” and in the before picture I was 194lbs on June 20th before I started working out and the after I’m at 182.2lbs today.

Thanks

Well I’m back for another estimate I am currently 171.8 today 5’8”. I am assuming I should keep on cutting and at what point should I start to bulk? I added 4 new pictures to my body space, I wish I would have of taken a before picture of my back I feel I have made the most progress there.

Thanks!

[CurlyStraws]

Been on a cut since Thanksgiving. Currently ~207 from 215. Could I get a BF estimate, posted new pics in bodyspace.

I'm 6'2 and there is better lighting in the new photos.

Thank you in advance!

[hardyboysare]

Hey!

I'd love to have an estimate of my body fat percentage.

6'2 154lbs (I know I should start gaining weight)

Thanks in advance!

Around 14%

Well I’m back for another estimate I am currently 171.8 today 5’8”. I am assuming I should keep on cutting and at what point should I start to bulk? I added 4 new pictures to my body space, I wish I would have of taken a before picture of my back I feel I have made the most progress there.

Thanks!

Around 17-18%.

Well you could bulk but I will take it very slow if you did (1lb a month). Personally probably cut down to 160lbs then review you should be in the 15% or lower zone by then.

Been on a cut since Thanksgiving. Currently ~207 from 215. Could I get a BF estimate, posted new pics in bodyspace.

I'm 6'2 and there is better lighting in the new photos.

Thank you in advance!

22% around.

[CurlyStraws]

Around 14%



Around 17-18%.

Well you could bulk but I will take it very slow if you did (1lb a month). Personally probably cut down to 160lbs then review you should be in the 15% or lower zone by then.



22% around.

thanks! what would be some signs on my body to show that I am around 18% bf when I get there?

[hardyboysare]

thanks! what would be some signs on my body to show that I am around 18% bf when I get there?

You will start to see a number of things:-

- Core will become noticeable unlikely to see any abs but outline of core will be present
- Hip divide will start to form
- Arm veins start to appear
- Side fat becomes less predominate
- Tricep muscle is noticeable

Their is other things but these are more affected by genetics more so can be misleading on some individuals

The bf% estimate I gave to the individual above you is around 17-18% so compare his images and you should notice some differences.

Hope that helps.

[shmanks]

Around 14%



Around 17-18%.

Well you could bulk but I will take it very slow if you did (1lb a month). Personally probably cut down to 160lbs then review you should be in the 15% or lower zone by then.



22% around.

Great thanks again I’ll be back again at 160 haha. I figured I needed to get around 15% before I start to bulk

[KCMann]

Not a great pic due to the position of the camera however I would have you at about 20-21%

thanks. you think it would be ok to slowly bulk for a bit longer? im going for strength and size and lifts have been progressing nicely.

[hardyboysare]

thanks. you think it would be ok to slowly bulk for a bit longer? im going for strength and size and lifts have been progressing nicely.

If you are currently bulking yes.

Aim to add around 1-2lbs a month as a limit to minimize fat gains and keep going until you are happy with your size and strength or you feel you have too much fat.

You look solid so appearance wise it really is down to how you feel in yourself.

[Zelqui]

Down from 194lbs to 167 lbs. What is my estimated bf? Trying to get to about 12% before I start clean bulk. Have not lost any strength in main lifts which is sick!

[hardyboysare]

Down from 194lbs to 167 lbs. What is my estimated bf? Trying to get to about 12% before I start clean bulk. Have not lost any strength in main lifts which is sick!

Around 15%.

[Diabulus]

5'9", 160 lbs.

I've started going to the gym almost daily as of late. Not sure whether to bulk or cut. I'm mostly interested in aesthetics.

[hardyboysare]

5'9", 160 lbs.

I've started going to the gym almost daily as of late. Not sure whether to bulk or cut. I'm mostly interested in aesthetics.

18-19%

How long have you been weight training for?

[Diabulus]

18-19%

How long have you been weight training for?

For about a couple of months in the summer and then I resumed about a week ago. In the time between, I was barely paying any attention to my calories or the nutrition.

[hardyboysare]

For about a couple of months in the summer and then I resumed about a week ago. In the time between, I was barely paying any attention to my calories or the nutrition.

You should train at maintenance TDEE or slightly less (300-500 calories) and follow a decent weight training program I advise this one:-

https://forum.bodybuilding.com/showt...post1266579371

At this stage there is no need to pick either bulking or cutting, you need to be consistent with weight training for aesthetics.

[rlouise94]

I know where I am now, but I just want to see roughly where I was 18 months ago, as I did not weigh or take any measurements at that point, but I have photos.

[hardyboysare]

I know where I am now, but I just want to see roughly where I was 18 months ago, as I did not weigh or take any measurements at that point, but I have photos.

Ummm that really is no help being fully clothed, blurred image, angle of the image and many other problems.

I will take a wild guess due to the physical structure of the image. You legs seem lean (although in leggings are difficult to tell) so the average female size I would say 25-26%.

Height and weight at the time would help.

[RedFeathers]

5ft 6, 63.6kg (140lbs), 22 M

https: // imgur . com/a/icFW4A6 (all pics are relaxed, right after waking up)

I've literally made zero progress in the past year, and I'm really fed up.

What's my current body fat % ? I'm guessing it's about 15%.

My goal is to build as much muscle as possible (maybe an end goal of about 150lbs body weight at 10% body fat, if thats reasonable) and to get a decent bench press (currently 65kg for 7 reps which is godawful considering I've been training for over 2 years now). What's the quickest way to my goal, given my current physique? Bulk or cut, or recomp?

Last week I started a fairly aggressive cut (750 cal deficit) and I was planning on doing that for a month to try and get my body fat to close to 10% so I could start a bulk at the bottom of that magical 10-15% range but I wanted to get some feedback from experienced people. I've wasted so much time and I really don't want to waste anymore.

[MrCarrot]

5ft 6, 63.6kg (140lbs), 22 M

https: // imgur . com/a/icFW4A6 (all pics are relaxed, right after waking up)

I've literally made zero progress in the past year, and I'm really fed up.

What's my current body fat % ? I'm guessing it's about 15%.

My goal is to build as much muscle as possible (maybe an end goal of about 150lbs body weight at 10% body fat, if thats reasonable) and to get a decent bench press (currently 65kg for 7 reps which is godawful considering I've been training for over 2 years now). What's the quickest way to my goal, given my current physique? Bulk or cut, or recomp?

Last week I started a fairly aggressive cut (750 cal deficit) and I was planning on doing that for a month to try and get my body fat to close to 10% so I could start a bulk at the bottom of that magical 10-15% range but I wanted to get some feedback from experienced people. I've wasted so much time and I really don't want to waste anymore.

Not sure on bodyfat, but you don't need to cut as you're lean enough, however you lack a solid muscle base and you need to slow bulk. Probably the reason you've made no progress in the last year is because you're not eating enough - strength and muscle won't appear out of thin air.

[hardyboysare]

5ft 6, 63.6kg (140lbs), 22 M

https: // imgur . com/a/icFW4A6 (all pics are relaxed, right after waking up)

I've literally made zero progress in the past year, and I'm really fed up.

What's my current body fat % ? I'm guessing it's about 15%.

My goal is to build as much muscle as possible (maybe an end goal of about 150lbs body weight at 10% body fat, if thats reasonable) and to get a decent bench press (currently 65kg for 7 reps which is godawful considering I've been training for over 2 years now). What's the quickest way to my goal, given my current physique? Bulk or cut, or recomp?

Last week I started a fairly aggressive cut (750 cal deficit) and I was planning on doing that for a month to try and get my body fat to close to 10% so I could start a bulk at the bottom of that magical 10-15% range but I wanted to get some feedback from experienced people. I've wasted so much time and I really don't want to waste anymore.

Not sure on bodyfat, but you don't need to cut as you're lean enough, however you lack a solid muscle base and you need to slow bulk. Probably the reason you've made no progress in the last year is because you're not eating enough - strength and muscle won't appear out of thin air.

^^^^

That OP.

You a lower then 15% more like 12-13%.

You need to get on a balanced workout program whilst consuming to begin with maintenance TDEE calories and then start adding around 200-300 calories above this after around a month or when you can no longer progress at the gym.

Cutting IMO is out of the equation and time to add some weight on. I would say around 1lb a month would ensure fat gains are at there minimum and mainly muscle is built.

[RedFeathers]

Thanks for the input both of you. I have a few extra questions:

Do I not need to get down to 10% for the best muscle:fat gain ratio? Whenever I search around online, I keep seeing the "cut to 10%, bulk to 15%" recommendation pop up. If I'm 13% then that would mean I've only got 2% body fat to gain before i'm at the cutoff point.

What is the reasoning behind eating at maintenance for a month? I don't have an issue with that, I'm just curious as to why. I'm perfectly content to eat at maintenance or bulk slowly because I really hate cutting (as i'm sure most people do). I just want to take the best course of action to reach my goal as quick as possible.

Also would there be any difference between the two scenarios you mentioned: eating at maintenance until performance stalls or gaining 1lb/month?

[MrCarrot]

Thanks for the input both of you. I have a few extra questions:

Do I not need to get down to 10% for the best muscle:fat gain ratio? Whenever I search around online, I keep seeing the "cut to 10%, bulk to 15%" recommendation pop up. If I'm 13% then that would mean I've only got 2% body fat to gain before i'm at the cutoff point.

What is the reasoning behind eating at maintenance for a month? I don't have an issue with that, I'm just curious as to why. I'm perfectly content to eat at maintenance or bulk slowly because I really hate cutting (as i'm sure most people do). I just want to take the best course of action to reach my goal as quick as possible.

Also would there be any difference between the two scenarios you mentioned: eating at maintenance until performance stalls or gaining 1lb/month?

Getting down to 10% might be just a guide, although 10% is pretty damn lean and not a particularly good look if you don't have a great deal of muscle to begin with. If you keep cutting you will just look skinnier and skinnier and nothing good will come from it, apart from wasting time (you said yourself you've made no progress in 12 months which means you've already wasted a year).

The reason for eating at maintenance for a month, amongst other things, is so you can figure out what your maintenance actually is. It's hit and miss, so you don't want to just increase calories by say 1,000 and overshoot the mark. So estimate what your maintenance is, start there for a while and then adjust calories either way depending on how much you gain (or don't gain, as the case may be).

[hardyboysare]

Thanks for the input both of you. I have a few extra questions:

Do I not need to get down to 10% for the best muscle:fat gain ratio? Whenever I search around online, I keep seeing the "cut to 10%, bulk to 15%" recommendation pop up. If I'm 13% then that would mean I've only got 2% body fat to gain before i'm at the cutoff point.

No cutting to 10% is just an arbitrary number that is thrown around by professionals based on two things:-

- You can look leaner for longer when you have the mass aka six pack look

- 10% is kinda the lower level you should aim for as lower then that your hormones are more prone to add fat instead of lean mass. Therefore technically on paper its the longest period you can go before hitting another arbitrary number 15% but again this is due to the showing that below 15% bf produces the optimal hormones for growth but that said the research is quite lacking and again its optimal not essential as you will still build muscle at higher bf%

This kinda explains it:-

https://bodyrecomposition.com/muscle...-changes.html/

What is the reasoning behind eating at maintenance for a month? I don't have an issue with that, I'm just curious as to why. I'm perfectly content to eat at maintenance or bulk slowly because I really hate cutting (as i'm sure most people do). I just want to take the best course of action to reach my goal as quick as possible.

This advice comes from the fact you don't really know what your maintenance TDEE is because when you diet your NEAT will drop, hormones and other factors have changed, therefore its best to spend some time adjusting out of a diet. Likewise it will hopefully minimise water gains and also you can actually build muscle whilst at a small deficit or maintenance. This explains my view on transition from cut to bulk:-

https://bodyrecomposition.com/fat-lo...-gaining.html/

Also would there be any difference between the two scenarios you mentioned: eating at maintenance until performance stalls or gaining 1lb/month?

The first one means you increase calories based on gym performance (of course after you have discovered your maintenance TDEE) therefore there are times where you will have no need to increase calories by 200-300 as your weight training has improved aka strength has increased/ more volume lifted. Again you can build muscle at a maintenance stage.

The second one means you plan to increase weight every month by 1lb no matter what happens at the gym.

Both are effective it depends how honest you are to yourself and if you are concerned by small amounts of fat gains. The second option technically will offer better growth potential but also has the higher risk of fat increase as you are trying to force growth through eating more and not solely through weight training as the first does.

Like I said both option I stated are strict methods of maintaining leanness and neither will cause significant weight gain but that depends if you adhere to the 1lb rule and don't take it faster as that leads to greater fat gains.

[RedFeathers]

Thanks for taking the time to write all that, it’s a big help.

If I bulk very slowly like you suggest, is it possible that I won’t even have to ever do a dedicated cut for an extended period of time ?(I’m never gonna compete in physique shows so I doubt I’ll ever want to go below 10% body fat). So in a way I basically can just be permanently recomping if you know what I mean?

Ive got my training sorted out now (it’s been a mess this past year) so I’ll do everything you suggested regarding nutrition and I can now put this past year behind me and focus on putting on some muscle.