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  1. #8701
    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by Nos06 View Post
    186.5lbs, 6'0, 20M (Pics on profile)

    Sup guys! My goal is lean down to 10% to bring out definition and face gains. Lifting 4x a week, although I don't care much for putting on massive size as I think achieving that lean fighter type physique would look cool on my frame, but then again I've never been super lean before so I'll have to play it by ear. Cutting at ~1800 calories currently and will up to 2000-2400 soon since I started a job that's very physically demanding. Anyways, my best guess is 17-18% currently since my waist needs to shrink a ton but at the same time obliques and top abs are starting to show definition. Assuming that, goal weight should be ~170 lbs. Does that sound about right?
    Your lighting is very bad and your photos are pretty far away (try framing just yourself in the photo instead of your entire room), but 17-18% from what I can tell might be close.

    Hard to say where you'll be at a certain bodyfat percentage because lots of variables in play, but somewhere between 160-170 is a best guess.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  2. #8702
    Registered User Nos06's Avatar
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    You're right the lighting sucks, pics looked way better on my phone. I'll have to retake them soon. Thanks for the response!
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  3. #8703
    team ketchup AdamWW's Avatar
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    Originally Posted by dweeegs View Post
    Ty brother

    It’s a little more strict than that now since I’m doing Lyle McDonald’s RFL until Feb to kick start things and then slipping back into just plain old eating less and lifting

    I’m a fat lard now and doing RFL is some quick and easy lbs while I’m here
    I dunno what RFL is but if it says ‘eat no carbs’ that sounds like terrible advice
    The power of carbs compels me!
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  4. #8704
    Maryland as fuk dweeegs's Avatar
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    Originally Posted by AdamWW View Post
    I dunno what RFL is but if it says ‘eat no carbs’ that sounds like terrible advice
    It’s a short term crash diet and I am aware. He’s pretty up front about what it is. It’s a take on a PSMF

    https://en.wikipedia.org/wiki/Protei..._modified_fast
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  5. #8705
    team ketchup AdamWW's Avatar
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    Originally Posted by dweeegs View Post
    It’s a short term crash diet and I am aware. He’s pretty up front about what it is. It’s a take on a PSMF

    https://en.wikipedia.org/wiki/Protei..._modified_fast
    Uh, but you said you’ve been doing it for like 10+ weeks... aren’t PSMF’s supposed to be very very short term?
    The power of carbs compels me!
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  6. #8706
    Maryland as fuk dweeegs's Avatar
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    Originally Posted by AdamWW View Post
    Uh, but you said you’ve been doing it for like 10+ weeks... aren’t PSMF’s supposed to be very very short term?
    I broke a week for Christmas to eat at maintenance. Was right around thanksgiving through Christmas, break a week then back on

    Depends on your leanness. For lean people yea. He puts his users into 3 categories based on how fat you are and I’m definitely in the last category. He has lean doing it for 12 days max before breaking, that in between doing 6 weeks max, and then my category for 12 weeks max before breaking. I can’t remember the bf %’s off the top of my head for each category but I want to say sub 12% for 12 days, 13% to low 20% for 6 weeks and then above that go longer

    There’s different variations on a PSMF but from what I’ve seen of others it’s feel free to go longer if you’re fatter basically. That wiki mentions modern takes on it can do 6-16 weeks but if I was leaner I would not think about that
    Last edited by dweeegs; 01-22-2021 at 10:38 PM.
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  7. #8707
    Registered User sokaman's Avatar
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    Originally Posted by xsquid99 View Post
    You dont look any different than the last time you asked. Changes come slowly, unless your weight has changed significantly over the last month don't expect your bodyfat percentage to change.
    Thanks! I appreciate the advice. When do you think it would make sense to repost? I know I'm being impatient. I'm just worried that my motivation is dipping.
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  8. #8708
    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by sokaman View Post
    Thanks! I appreciate the advice. When do you think it would make sense to repost? I know I'm being impatient. I'm just worried that my motivation is dipping.
    What are you trying to do, because you lack muscle. If you are trying to build muscle then spend at least a year just focusing on that and getting stronger and stop worrying about a bodyfat estimate.

    When you see significant changes in the mirror then come back and ask for another estimate.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  9. #8709
    Registered User garry32e's Avatar
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    Hi everyone! nice to meet you

    6’0 175 here

    any guesses on my body fat ? pics in my profile

    have a beach vacation in a month and hoping to drop some fat by then.. have heard good things about intermittent fasting

    thx
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  10. #8710
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    Roughly 6’4, 245 Ibs. I believe I’m roughly 27% body fat.

    imgur.com/a/jWFDj3i
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  11. #8711
    team ketchup AdamWW's Avatar
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    Originally Posted by garry32e View Post
    Hi everyone! nice to meet you

    6’0 175 here

    any guesses on my body fat ? pics in my profile

    have a beach vacation in a month and hoping to drop some fat by then.. have heard good things about intermittent fasting

    thx
    About 17%

    Intermittent fasting is just a eating schedule. It doesn’t burn extra fat.
    The power of carbs compels me!
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  12. #8712
    team ketchup AdamWW's Avatar
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    Originally Posted by SFMike99 View Post
    Roughly 6’4, 245 Ibs. I believe I’m roughly 27% body fat.

    imgur.com/a/jWFDj3i
    I’d say closer to 32%
    Last edited by AdamWW; 01-24-2021 at 07:15 PM.
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  13. #8713
    Registered User phattytophitty's Avatar
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    Estimate

    5´8
    Left picture is 204, right picture is 175

    Dont be misled by the lightning and angles, the right picture is the best i look with the right picture. How far down should i cut cuz my abs arent showing, probably due to the fact that i never train them (should work on that).
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    Last edited by phattytophitty; Yesterday at 10:04 AM.
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  14. #8714
    Registered User Hutrapper's Avatar
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    6' 1 1/2"

    246 lbs in the picture. Been lifting at home for two years now at the end of Feb. Cutting at 2400 right now, would like to end up around 218. been eating...a lot obviously...lol. Morning pic, not post gym.


    bf % guesses?

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  15. #8715
    I'm huge in Japan! xsquid99's Avatar
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    Originally Posted by Hutrapper View Post
    6' 1 1/2"

    246 lbs in the picture. Been lifting at home for two years now at the end of Feb. Cutting at 2400 right now, would like to end up around 218. been eating...a lot obviously...lol. Morning pic, not post gym.


    bf % guesses?
    Likely 21-22%, but post another photo, relaxed pose, with your arms down to sides.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  16. #8716
    team ketchup AdamWW's Avatar
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    Originally Posted by Hutrapper View Post
    6' 1 1/2"

    246 lbs in the picture. Been lifting at home for two years now at the end of Feb. Cutting at 2400 right now, would like to end up around 218. been eating...a lot obviously...lol. Morning pic, not post gym.


    bf % guesses?

    [img]https://i.imgur.com/NfzO0f0.jpg[img]
    Based on THAT picture, your height, build, and estimated lean mass...

    I'd put you between 25% and 27%
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  17. #8717
    Registered User Hutrapper's Avatar
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    Originally Posted by AdamWW View Post
    Based on THAT picture, your height, build, and estimated lean mass...

    I'd put you between 25% and 27%
    Chest is 51" at the moment, waist is 37" if that matters. Arms 18 1/2"


    I'll see about another pic.
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  18. #8718
    team ketchup AdamWW's Avatar
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    Originally Posted by Hutrapper View Post
    Chest is 51" at the moment, waist is 37" if that matters. Arms 18 1/2"


    I'll see about another pic.
    I’m basing more on peak muscular potential at your height.

    A 6-1 or 6-2 natural bodybuilder on stage totally maxed out at like 6% BF would be like 190 on stage... which means about 178lb peak LBM shredded.

    If we assumed you’re carrying a decent amount of extra water and food in your system compared to a stage ready lifter, we might estimate your current total lean mass at around 185.

    So if you had 185lb of lean mass now at 245lb, you’d be about 25%

    However, assuming you haven’t totally peaked your natural potential, it might be a little higher... so I just gave the 25-27 range.
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  19. #8719
    Registered User Hutrapper's Avatar
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    Originally Posted by AdamWW View Post
    I’m basing more on peak muscular potential at your height.

    A 6-1 or 6-2 natural bodybuilder on stage totally maxed out at like 6% BF would be like 190 on stage... which means about 178lb peak LBM shredded.

    If we assumed you’re carrying a decent amount of extra water and food in your system compared to a stage ready lifter, we might estimate your current total lean mass at around 185.

    So if you had 185lb of lean mass now at 245lb, you’d be about 25%

    However, assuming you haven’t totally peaked your natural potential, it might be a little higher... so I just gave the 25-27 range.
    Cool. I won't be stepping on stage, just cutting a bit for summer. I am 238 as of this morning after a few weeks of 2400 cals. I'd like to end up around 215-218, so I'm assuming I'd need to be closer to 210 before going back to maintenance.

    Since I have been lifting for just shy of two years, there is a zero percent chance I am near nat limit, so I'd say you are probably pretty close.

    I'm actually looking forward to seeing what I look like with 20 lbs less fat. I think I started early enough, so time will tell.
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