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11-30-2020, 12:35 AM #8431
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11-30-2020, 12:46 AM #8432
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11-30-2020, 02:44 AM #8433
That photo was actually from October 2018 - 2 years ago. I was at my leanest back then.
I have since bulked/cut/maintained/lean bulked/cut/bulked/cut again multiple times lol
Depends on what you mean by previous shape. If you meant my dirty bulk version to that it was 6 months / 24 weeks (in my signature there's a video where I documented the entire journey from start to finish). And if you mean my previous shape from where I started way back then that would be since 2008 when I was an extremely skinny and scrawny hardgainer.24 Week Physique Transformation:
youtu.be/yurJ6nikRhc
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11-30-2020, 02:48 AM #8434
For sure dude. Personally with myself I like my facial structure / jawline the best when I am around 8% body fat.
I think in general for men the "BEST" kind of jawline will reveal itself at 8% bf.
I love bulking too but would definitely choose my facial structure at a low bf % than compared to how my face looks at 16%
Edit: I've attached three photos where you can see how my facial structure changes every six months haLast edited by inspirasn; 11-30-2020 at 02:56 AM.
24 Week Physique Transformation:
youtu.be/yurJ6nikRhc
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11-30-2020, 03:16 AM #8435
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11-30-2020, 03:26 AM #8436
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11-30-2020, 03:35 AM #8437
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11-30-2020, 11:02 AM #8438
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11-30-2020, 11:12 AM #8439
Body fat looks close to 18-20% I would cut (or at least maintain).
Definitely don't bulk unless you're OK with (belly) fat and the fat around your lower back increasing even more.
It's wise for a male to stay between 8% and 16% body fat so that your body is most efficient in converting nutrients into lean muscle mass rather than storing it into fat. Focus more on strength training. Extra cardio is fine too but priority should be crushing it on the compounds and other resistance training exercises.24 Week Physique Transformation:
youtu.be/yurJ6nikRhc
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11-30-2020, 11:46 AM #8440
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11-30-2020, 01:26 PM #8441
1) 15-17%
2) Probably 10 kg or more if you want that super shredded look. But if you lose just a few kg then SOME abs lines will already start popping out.
Around 14% you can slightly see abs if you have somewhat developed them in the past (with good lighting). Around 12% they're pretty visible.
Around 10% body fat your abs will look super lean, and anything in the single digits will start to be more distinct (8% shredded, 6% DICED, 3-5% extremely diced aka bodybuilding stage shape)24 Week Physique Transformation:
youtu.be/yurJ6nikRhc
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11-30-2020, 05:26 PM #8442
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11-30-2020, 06:36 PM #8443
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11-30-2020, 07:13 PM #8444
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12-01-2020, 06:58 AM #8445
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12-01-2020, 10:31 AM #8446
Hello inspirasn can you estimate my body fat too? I'm 180cm/5"11 feet and 77kg/169 pounds, I've been working out for like a year and a half, I was very skinny before, so I've been using some gainers and now protein powder along with gainer while trying to eat. I didn't go on a clean bulk so I have some fat.
Also would appreciate some recommendations, about what parts I should focus on and such.
The photos are in my gallery.
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12-01-2020, 11:29 AM #8447
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12-01-2020, 11:31 AM #8448
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12-01-2020, 01:26 PM #8449
Hard to tell but could be between 22% and 25% bf. If you were very skinny before and you identify yourself as a hardgainer (as I was in the past) then this is pretty good. You've build some mass but also gained A LOT of fat. When you take weight gainers and protein powder make sure you also progressive overload in the gym (keep adding up the strength numbers as you eat more)
So for now just focus on cutting down, basically training heavy and focusing on losing weight and getting back to a shredded physique. Like if you can, cut down to 10-12% body fat and then gain again from there.24 Week Physique Transformation:
youtu.be/yurJ6nikRhc
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12-01-2020, 01:53 PM #8450
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12-01-2020, 02:26 PM #8451
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12-01-2020, 05:05 PM #8452
If goal is to get lean your Nutrition will account for 80-90% of the results. Just stick to strength training.
But if you like cardio you can add it too on top of your regular strength training sessions. Cardio is great to feel energetic and good for the heart. Don't just do it for weight loss alone.
I typically cycle 25 min + 25 min back and forth to go to the gym every single time and then train for strength so that's my way of doing cardio. And I sometimes add jump rope.24 Week Physique Transformation:
youtu.be/yurJ6nikRhc
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12-01-2020, 05:55 PM #8453
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12-01-2020, 11:59 PM #8454
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12-02-2020, 01:32 AM #8455
20 is close enough give or a take a couple % points. You have a decent base so good news you have muscle to cut down to. Bad news you wonโt get to 10% body fat by summer most likely and if you do with extreme dieting to do it, youโll lose a lot of muscle and strength. Youโre very young and tall. I doubt you need to cut at such a deficit of 1800 calories, which is probably a 1000 calorie or more below maintenance for your current weight. Try like 2250-2450 better to cut slow to maintain as much muscle as possible. I think by summer you could lose 15-20 lbs and be really happy with the results
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12-02-2020, 03:34 AM #8456
I think you are just about right on 15%.
Agreed, need to basically keep brining everything up, especially upper back, traps, shoulders, lats. Weighted abs will get them bigger and popping more. I have wide hips as well and it also means larger glutes and bigger upper legs for me, which is a good look after getting wider up top. Edit- also obliques. It looks similar to my older pics but just not as developed yet. They sit on top of wider hips, making them look even bigger and then create that "adonis belt".
What kind of training are you doing?
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12-02-2020, 04:59 AM #8457
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12-02-2020, 12:54 PM #8458
Yeah could be 20% or 18% somewhere around that.
Your maintenance with your current training efforts seem to be around 3000 kcals. So you could keep that huge deficit if you prefer to get lean more quickly, but you're basically also losing weight if you were to eat 2500 kcals for now, and slowly reduce that over time as you lose more weight. I think at 10% you'll have a decent beach bod. Go get that pootang!24 Week Physique Transformation:
youtu.be/yurJ6nikRhc
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12-02-2020, 08:50 PM #8459
Did you look at these photos? Nov 2 was 2019...
https://forum.bodybuilding.com/attac...1&d=1605973228
https://forum.bodybuilding.com/attac...1&d=1605973258
Thanks!
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12-02-2020, 10:08 PM #8460
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