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  1. #7651
    Registered User hardyboysare's Avatar
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    Originally Posted by brunogouveia58 View Post
    Thanks for the answer. If I try to follow the path more slowly with a deficit of 500 carloias, how long do you think it will take me to get 10%, plus 1 month?
    Possibly I think one more month and a loss of 5lbs would be the last stretch I would personally do before starting to gradual reverse to maintenance. This will allow hormonal balance to be replenished and for you to find your new maintenance TDEE.
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  2. #7652
    Registered User hardyboysare's Avatar
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    Originally Posted by bsrkoacar View Post
    Around 13-14%

    Originally Posted by bittersalt View Post
    28 years old
    Around 65 - 67kg (no scale at home)
    169cm

    Just uploaded my most recent picture in my bodyspace. May I get an estimate on my bodyfat? I'm currently on a cut and my aim is to be shredded and have a clear abs definition. Is my abs defined enough? If it's not, is it because my bodyfat is to high or my musclemass is too low? I'm new to this cutting game, so I have no Idea how I should look like. When should I start reversing to lean bulk? Please help.

    Thanks you
    Around 14-15% as before as your weight hasn't really changed.

    https://forum.bodybuilding.com/showt...post1605539891
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  3. #7653
    team ketchup AdamWW's Avatar
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    TIL, hardyboy is Greg Douchette
    The power of carbs compels me!
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  4. #7654
    Registered User bittersalt's Avatar
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    Originally Posted by hardyboysare View Post
    Around 13-14%



    Around 14-15% as before as your weight hasn't really changed.
    Thanks man! This plateau is killing me. I've already reduced my caloric intake to 1300 a day, I wonder why I haven't seen any results these 10 days

    Originally Posted by TryingBB View Post
    Pls go buy a cheap scale at Walmart / online / Home Depot / Lowe’s / wherever.

    I would go crazy without knowing if I’m gaining or loosing weight or not on my bulk/cut. Only one requirement - it give you the same weight if you step on it multiple times in a row.

    Mind and intuition can be amazingly wrong at times (like finding out your form sucks when you video your bench press for the first time. I did that last week and man I had backward 15 degreee angle in the top position - bar was above the chin and not on above the shoulder like it should’ve been)
    I currently live under a very strict curfew and there is no way I can go out or buy anything like that Thanks man.
    Last edited by bittersalt; 06-01-2020 at 11:58 PM. Reason: spelling and grammar
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  5. #7655
    Registered User bsrkoacar's Avatar
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    Originally Posted by bittersalt View Post
    Thanks man! This plateau is killing me. I've already reduced my caloric intake to 1300 a day, I wonder why I haven't seen any results these 10 days .
    either you are eating more calories than you realize (most likely) or you need to eat at maintenance for a couple weeks to bring up metabolism if you are honestly stalled at 1300 cal... 1300 is less than a bikini competitor eats
    220-225 bodyweight @ 6'3"

    1 rep max PRs
    290 bench
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    200 OHP

    5sets x 3reps PRs
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  6. #7656
    Registered User bittersalt's Avatar
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    Originally Posted by bsrkoacar View Post
    either you are eating more calories than you realize (most likely) or you need to eat at maintenance for a couple weeks to bring up metabolism if you are honestly stalled at 1300 cal... 1300 is less than a bikini competitor eats
    My diet consists of:

    4 slices of sandwhich bread
    50 grams of peanut butter
    500 grams of chicken breast
    1/2 tbsp olive oil
    200 grams of cherry tomatoes
    200 grams of cucumber

    I don't do any cheat days and I work out 5 times a week with moderate intensity.
    I think it's time to increase my intake a little bit haha. Thanks you!
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  7. #7657
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    Originally Posted by bittersalt View Post
    My diet consists of:

    4 slices of sandwhich bread
    50 grams of peanut butter
    500 grams of chicken breast
    1/2 tbsp olive oil
    200 grams of cherry tomatoes
    200 grams of cucumber

    I don't do any cheat days and I work out 5 times a week with moderate intensity.
    I think it's time to increase my intake a little bit haha. Thanks you!
    What are your goals? How long have you been on a cut?

    At your weight / height and leanness maybe it’s time to reverse diet and increase calories to maintenance. You’ll be amazed you will continue loosing weight (maybe faster) till you get to maintenance. Then, maybe even a 12 month bulk is in order here.

    I recently dropped my daily calories by 50 calories a day so I can cheat once a week or once every 10 days (additional 300 to 500 calories) to give my mind a break.

    1300 is too low imo at your weight. At 14 calories per Pound (which is kinda low estimate), your maintenance should be 2058. To loose a pound a week eat 1558 at a minimum else you’ll be risking muscle loss.

    Up to you bro - I learnt all this the hard way by making mistakes. I should’ve listened and trusted the advice I got from reputable people on this forum like suffolkpunch, hardyboysare, etc.

    Good luck!!

    Edit: I follow IIFYM and it’s working fine for me. Loosing one pound a week at 500 deficit. I do have to watch what I eat - meaning no fried food, black coffee no sugar, increased protien, etc etc but not a limited menu. I eat whatever - just smaller quantities if I deem the food to be unhealthy (like Yesteday I had 90 calories of this new Takis And I just had to try it lol).

    Are you happy with your food choices?
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  8. #7658
    Registered User bittersalt's Avatar
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    Originally Posted by TryingBB View Post
    What are your goals? How long have you been on a cut?

    At your weight / height and leanness maybe it’s time to reverse diet and increase calories to maintenance. You’ll be amazed you will continue loosing weight (maybe faster) till you get to maintenance. Then, maybe even a 12 month bulk is in order here.

    I recently dropped my daily calories by 50 calories a day so I can cheat once a week or once every 10 days (additional 300 to 500 calories) to give my mind a break.

    1300 is too low imo at your weight. At 14 calories per Pound (which is kinda low estimate), your maintenance should be 2058. To loose a pound a week eat 1558 at a minimum else you’ll be risking muscle loss.

    Up to you bro - I learnt all this the hard way by making mistakes. I should’ve listened and trusted the advice I got from reputable people on this forum like suffolkpunch, hardyboysare, etc.

    Good luck!!

    Edit: I follow IIFYM and it’s working fine for me. Loosing one pound a week at 500 deficit. I do have to watch what I eat - meaning no fried food, black coffee no sugar, increased protien, etc etc but not a limited menu. I eat whatever - just smaller quantities if I deem the food to be unhealthy (like Yesteday I had 90 calories of this new Takis And I just had to try it lol).

    Are you happy with your food choices?
    I am definitely happy with my food choices! it tastes good and is super convenient My goal is to get a chiseled abs, I've been cutting for 70 days in total. I'm starting to suspect that I can only have maximum of 5 pack abs at this point The problem is, I feel like losing muscle definition everytime I up my intake. It feels like undoing days of my hard work and it's killing me.

    Thank you so much for the advice bro, I really appreciate it
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  9. #7659
    Moderator SuffolkPunch's Avatar
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    Originally Posted by bittersalt View Post
    My diet consists of:

    4 slices of sandwhich bread
    50 grams of peanut butter
    500 grams of chicken breast
    1/2 tbsp olive oil
    200 grams of cherry tomatoes
    200 grams of cucumber

    I don't do any cheat days and I work out 5 times a week with moderate intensity.
    I think it's time to increase my intake a little bit haha. Thanks you!
    Maybe make your own thread? Diet critique is not the purpose of this thread.
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  10. #7660
    Registered User bittersalt's Avatar
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    Originally Posted by SuffolkPunch View Post
    Maybe make your own thread? Diet critique is not the purpose of this thread.
    I am sorry, I'll stop.
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  11. #7661
    Registered User ThomasCL8298's Avatar
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    Height - 6'0
    Weight - 203 lbs

    Think I'm currently around 22% and have a solid base to cut down to but looking for opinions from people much more experienced than me.

    Want to get shredded before our first child is born in October.

    Thanks
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  12. #7662
    Registered User hardyboysare's Avatar
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    Originally Posted by ThomasCL8298 View Post
    Height - 6'0
    Weight - 203 lbs

    Think I'm currently around 22% and have a solid base to cut down to but looking for opinions from people much more experienced than me.

    Want to get shredded before our first child is born in October.

    Thanks
    I would agree around 22-23% would be my estimate as well
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  13. #7663
    Registered User JAszczur1's Avatar
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    6ft1 160 lbs
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  14. #7664
    Registered User Barcelona2020's Avatar
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    Body fat

    I’m currently at 19.7% body fat. Want to get to 17%.
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  15. #7665
    Registered User ThirdGentlemen's Avatar
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    Estimate my body fat % please

    5'9 169lb
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  16. #7666
    Registered User chapz's Avatar
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    Originally Posted by ThirdGentlemen View Post
    Estimate my body fat % please

    5'9 169lb
    14%. looking good.
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  17. #7667
    Registered User chapz's Avatar
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    Originally Posted by JAszczur1 View Post
    6ft1 160 lbs
    15%.
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  18. #7668
    Registered User ThirdGentlemen's Avatar
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    Originally Posted by chapz View Post
    14%. looking good.
    Thanks!
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  19. #7669
    Ex-Skinny Cyclist CBRIT89's Avatar
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    Looking for an update - lost 6kg since my last photos, where the suggestion was 19-20%


    86kg / 189.5lbs
    195cm / 6ft 4 3/4


    https://imagecdn.bodybuilding.com/pr...b64e-610xh.jpg

    https://imagecdn.bodybuilding.com/ga...0dbe-610xh.jpg


    Plan is to start a 12 week bulk from the 29th June.
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  20. #7670
    Registered User MT1991's Avatar
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    Body fat estimate

    I think my body fat is about 22%, what do you think?

    I'm 28, 5ft8 and 166lbs.

    I've just recently started to cut down and hoping to go down to about 155lbs with a lower body fat. Planning on cutting for 8 weeks to start with and see how I progress. Let me know any advice you have.

    I've posted some non flexing pictures below.

    Thank you
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  21. #7671
    Registered User hardyboysare's Avatar
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    Originally Posted by MT1991 View Post
    I think my body fat is about 22%, what do you think?

    I'm 28, 5ft8 and 166lbs.

    I've just recently started to cut down and hoping to go down to about 155lbs with a lower body fat. Planning on cutting for 8 weeks to start with and see how I progress. Let me know any advice you have.

    I've posted some non flexing pictures below.

    Thank you
    Around that maybe a bit less at 20-21%

    You need to follow a progressive overloading balanced training program so ensuring your weight train will be essential I advise this one:-

    https://forum.bodybuilding.com/showt...2916931&page=1

    Originally Posted by CBRIT89 View Post
    Looking for an update - lost 6kg since my last photos, where the suggestion was 19-20%


    86kg / 189.5lbs
    195cm / 6ft 4 3/4


    https://imagecdn.bodybuilding.com/pr...b64e-610xh.jpg

    https://imagecdn.bodybuilding.com/ga...0dbe-610xh.jpg


    Plan is to start a 12 week bulk from the 29th June.
    13-14% would be my estimate
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    Ex-Skinny Cyclist CBRIT89's Avatar
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    Thanks, repped again.

    Edit: On spread ..
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  23. #7673
    Registered User jp0119's Avatar
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    19 years old
    142 pounds 5'8"

    I think I'm around 13-14% so 18-19% according to Greg

    Been cutting (1 pound per week) for about 10 weeks now probably gonna go to maintenance when the gyms open up on Friday but idk might just keep cutting cause I got some fat love handles, thoughts?

    Photos in my gallery, it doesn't let me post links
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  24. #7674
    Registered User shoaibsi's Avatar
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    Estimate Please!

    Hi,

    Pics are posted on my bodyspace as well. I weigh 137 pounds, 5'7".

    Estimates are appreciated. thanks.
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  25. #7675
    Registered User hardyboysare's Avatar
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    Originally Posted by shoaibsi View Post
    Hi,

    Pics are posted on my bodyspace as well. I weigh 137 pounds, 5'7".

    Estimates are appreciated. thanks.
    22%
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  26. #7676
    Registered User KingZD1's Avatar
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    21 years old, I'm 6'3, 174 lbs-ish I used to be about 195 before military training and back then I used to do 5x5 so my lifts were high and stuff but looking back I used to be chubby just slightly around the stomach, im getting a six pack first then I want to start bulking clean while keeping my abs visible, thats why i wanna start from ground up clean then start putting on size. Man just cant wait till abs lol I been doing 100 burpee pushups then next days 2-3 mile runs for cardio, and rotating with some abs workout too, it feels like im close like only place i seem to have a small bit of fat left is my lower belly just very slightly.
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  27. #7677
    Registered User deniszb's Avatar
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    hello,
    66Kg/176cm - 145lbs/5'9''
    any thought on bf% ?
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  28. #7678
    Registered User hardyboysare's Avatar
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    Originally Posted by KingZD1 View Post
    21 years old, I'm 6'3, 174 lbs-ish I used to be about 195 before military training and back then I used to do 5x5 so my lifts were high and stuff but looking back I used to be chubby just slightly around the stomach, im getting a six pack first then I want to start bulking clean while keeping my abs visible, thats why i wanna start from ground up clean then start putting on size. Man just cant wait till abs lol I been doing 100 burpee pushups then next days 2-3 mile runs for cardio, and rotating with some abs workout too, it feels like im close like only place i seem to have a small bit of fat left is my lower belly just very slightly.
    13% about

    Originally Posted by deniszb View Post
    hello,
    66Kg/176cm - 145lbs/5'9''
    any thought on bf% ?
    13-14%
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    https://ibb.co/v3yvFWk

    5 ft 6
    177.5lbs
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    hardyboysare is offline
    Originally Posted by brycewilson View Post
    https://ibb.co/v3yvFWk

    5 ft 6
    177.5lbs
    About 20%
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