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  1. #6181
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    Originally Posted by cloverpopper2 View Post
    Hey man!
    I’m new to all of this and am trying to see where I’m starting out. For reference, I’m 6’4 and 260 lbs. I’m guessing somewhere around 30%? And in need of a cut, which I wasn’t as serious about before I realized how tubby I’ve gotten by looking at my old pictures.

    Would you recommend a 500 or 1k calorie deficit with my weight being up? I’m trying to get stronger and I’ve been lifting heavy as I diet, because I’ve still got a ton of newbie gains left... but would keeping only a 500 calorie deficit end up just slowing down the cutting process since I won’t see much in the way of strength gains on a cut anyway?

    imgur.c om/XOTXFGI
    imgur.c om/mqXqqV8
    imgur.c om/jVaPn8F
    Yup around 30%BF it is.

    Hard to tell how much is fat and how much is bloating (water). The good news is that you can run a 1000 deficit and still have some gains if you push yourself hard enough in the gym. Fat oxidation rates are good in your current state.
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  2. #6182
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    Originally Posted by smanzur12 View Post
    Hey,

    If someone can please help me with a BF estimation it would be appreciated.


    Age: 29
    Weight: 99KG
    Height: 6ft 1
    Strength (if it matters...) - Max Bench 1 rep: 140kg. Max Squat 1 rep: 160kg

    Holiday in around 10 weeks so want to start cutting - be nice to know my benchmark

    Thanks,

    Sam
    Strength matters. You look to be ~18%BF with good LBM amounts. Fat storage seems to be mostly in the torso. I'd run a 750-1000 deficit depending on your target and keep up strength/intensity in the gym.
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  3. #6183
    Registered User sk8t's Avatar
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    What is my body fat percentage?
    185 cm, 84 kg
    How much should I lose to get to 15% bf?
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    Originally Posted by sk8t View Post
    What is my body fat percentage?
    185 cm, 84 kg
    How much should I lose to get to 15% bf?
    Not far from, 18%BF or so. You shouldn't actively try to hit 15% imo... won't make enough of a difference. Rather focus on building strength & mass at around maintenance calories.
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  5. #6185
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    184 / 78kg here

    Gym Scale Says 12.8, body clipper says around 18%, just as my home scale....

    Feel like gym scale is most correct, I feel pretty lean...
    Still want to know what do You think guys?

    I want to go for long bulk soon, so I'm trying to get as low as I can without much effort. I mean I'm not going for an abs look, I know I'm still pretty small and my muscle mass isn't any impressive
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  6. #6186
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    Originally Posted by skippydoo202 View Post
    184 / 78kg here

    Gym Scale Says 12.8, body clipper says around 18%, just as my home scale....

    Feel like gym scale is most correct, I feel pretty lean...
    Still want to know what do You think guys?

    I want to go for long bulk soon, so I'm trying to get as low as I can without much effort. I mean I'm not going for an abs look, I know I'm still pretty small and my muscle mass isn't any impressive
    You are pretty much in between those readings, lean but not small IMO... ~15%BF.
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  7. #6187
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    Been cutting for 5 weeks, 5'10 169.8lbs on the left and 153.2lbs on the right.
    What was my bf before and after ?


    Planning to cut 5 more weeks because I'm going on a family vacation in 6 weeks. I know that I'm gonna look really skinny but i feel like thats the best thing to do right now.
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  8. #6188
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    Like the attitude in these posts

    Love it, just had my body composition test a couple of months ago. You are right it's about setting goals and being committed. I was 195 pound, 5' 10", and 5.4 percent body fat. I was in my prime, recently had a serious injury that set me back heavily, but like you said it's about setting your goals and mine are now to rebuild. Really appreciate this post.
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  9. #6189
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    I am curious what my current Bf% is. The photo on the left is mid way through my cut the photo on the right is where i am now. I went from weighing 190lbs to 158lbs, From November 2018 to April/May 2019. With the help of all the stickies and really just counting and weighing out all my food I saw great results.
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  10. #6190
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    My Estimate

    5ft 9 146lbs. I have an unflexed and flexed picture. The back picture is at a slightly higher weight of 148lbs but it shows where i store most of my fat at least (my back hips). Thinking of slow bulking for a long time to increase my muscle mass. Ideally wanted to get to 10% bodyfat but i may not have enough muscle for this yet as i suspect my body fat isn't anywhere near there yet.
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  11. #6191
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    Originally Posted by Naite123 View Post
    Been cutting for 5 weeks, 5'10 169.8lbs on the left and 153.2lbs on the right.
    What was my bf before and after ?


    Planning to cut 5 more weeks because I'm going on a family vacation in 6 weeks. I know that I'm gonna look really skinny but i feel like thats the best thing to do right now.
    From ~22%BF to ~18%BF.
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  12. #6192
    Registered User adama365's Avatar
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    Hey just looking a bit of advice I had posted a picture here recently and was given some great advice which I really appreciated. I was told would be best to eat a surplus to try and put some lean muscle mass on and to have a look at fierce 5 workout which I have started which I find great. I'm 5 10 and weigh about 167 lbs I have been eating at around 2500 cals a day and my lifts have been progressing nicely I'm feeling stronger which is great only concern is that I'm starting to see more veins appear in my stomach area which where not there before is this a sign of further weight loss and may mean increase in calories? I thought 2500 would be quite high for myy height and weight. Any imput wourld be greatly appreciated thanks 👍
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  13. #6193
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    Originally Posted by SandosAppiesBud View Post
    I am curious what my current Bf% is. The photo on the left is mid way through my cut the photo on the right is where i am now. I went from weighing 190lbs to 158lbs, From November 2018 to April/May 2019. With the help of all the stickies and really just counting and weighing out all my food I saw great results.
    Before ~21%BF

    After ~13%BF
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  14. #6194
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    Originally Posted by willaby View Post
    5ft 9 146lbs. I have an unflexed and flexed picture. The back picture is at a slightly higher weight of 148lbs but it shows where i store most of my fat at least (my back hips). Thinking of slow bulking for a long time to increase my muscle mass. Ideally wanted to get to 10% bodyfat but i may not have enough muscle for this yet as i suspect my body fat isn't anywhere near there yet.
    Looks about 15%BF overall with uneven fat distribution... common problem areas though.
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  15. #6195
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    Originally Posted by adama365 View Post
    Hey just looking a bit of advice I had posted a picture here recently and was given some great advice which I really appreciated. I was told would be best to eat a surplus to try and put some lean muscle mass on and to have a look at fierce 5 workout which I have started which I find great. I'm 5 10 and weigh about 167 lbs I have been eating at around 2500 cals a day and my lifts have been progressing nicely I'm feeling stronger which is great only concern is that I'm starting to see more veins appear in my stomach area which where not there before is this a sign of further weight loss and may mean increase in calories? I thought 2500 would be quite high for myy height and weight. Any imput wourld be greatly appreciated thanks
    IMO 2.5k isn't that high for your stats, that's beside my point though.

    Could be that your body hasn't caught up yet, a chronic deficit is like a gap to fill, which takes some time... Could also be due to low calories as you said.

    I'd keep it up until you stop progressing in lifts or when you get to the point where you think you start looking worse... then I'd add calories.

    A pic would help as always:-)
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  16. #6196
    Registered User adama365's Avatar
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    Thanks for the reply I think it was you who gave me the advice last time lol ur a lifesaver bro really grateful. I have been eating 2500 for about a 2 weeks now initially to work out my maintenance but defo havnt felt and set backs I'm increasing weight so that's been great on that side of things lol a few people have said I've put on a bit of muscle not alot but enough for them to notice lol I'll post a new pic in my profile now mate dont know how to post one irn comment lol thanks again man
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  17. #6197
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    Originally Posted by adama365 View Post
    Thanks for the reply I think it was you who gave me the advice last time lol ur a lifesaver bro really grateful. I have been eating 2500 for about a 2 weeks now initially to work out my maintenance but defo havnt felt and set backs I'm increasing weight so that's been great on that side of things lol a few people have said I've put on a bit of muscle not alot but enough for them to notice lol I'll post a new pic in my profile now mate dont know how to post one irn comment lol thanks again man
    Might be vascularity due to blood flow (carbs), also you do look as lean as before. Weight increase is a positive thing in terms of energy balance, seems to be in the right places too. I'd say you're doing good, so keep it up!
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  18. #6198
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    Originally Posted by hardyboysare View Post
    You will probably have to go a little lower then 155lbs to be 12% just because of the water weight and glycogen loss so around another 10lbs at 152 would have you pretty much there and most likely based on the size of your core which is noticeable already relaxed I think top 4 abs will be quite solid (maybe not popping but certainly clearly noticeable).

    You do have the mass/ look to go lower if you wish IMHO so yes aiming for around 12% at 150-155lb bracket would have you looking lean whilst maintaining good size. Then on the slow long lean bulk train to add even more mass.
    I little update, been still losing steadily. 157 now. Updated pics in bodyspace. I think I'm going to do two more weeks of straight cutting and then go up 250 cals/day per week until I reach a 0.5 pound gain, so I guess I may lose another 2-3 pounds before I hit maintenance.

    I think I can get even leaner but kind of getting the itch to bulk and I'm pretty much in the best shape of my life so eager to try and get some mass going. Do you think aiming for 0.5 lbs per week is good for a clean bulk? My goal is to minimize fat gain.

    Thanks!
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  19. #6199
    Registered User SandosAppiesBud's Avatar
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    Thanks man, I think I’ll try and cut down to 10% before my race. Then start a slow clean bulk for the next 5/8 months.
    Originally Posted by Tucane View Post
    Before ~21%BF

    After ~13%BF
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  20. #6200
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    Originally Posted by MedicalAuthor View Post
    I little update, been still losing steadily. 157 now. Updated pics in bodyspace. I think I'm going to do two more weeks of straight cutting and then go up 250 cals/day per week until I reach a 0.5 pound gain, so I guess I may lose another 2-3 pounds before I hit maintenance.

    I think I can get even leaner but kind of getting the itch to bulk and I'm pretty much in the best shape of my life so eager to try and get some mass going. Do you think aiming for 0.5 lbs per week is good for a clean bulk? My goal is to minimize fat gain.

    Thanks!
    That's 12%BF spot on. You did manage to hit it at a higher target weight than estimated^^

    I'd say try to aim for even less in terms of actual weight gain, but 1-2 lbs/month is fine. Initially, when you raise calories to maintenance some glycogen and bodily water is restored, so you might gain a few pounds quickly. If it happens, accept it for what it is.

    Lifting progress on the other hand, that's where you put the emphasis in gaining. Intesity and maximum effort. Don't add calories above maintenance before you stall in lifts.
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  21. #6201
    The Lifting Statistician Clydesdale1991's Avatar
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    Will rep for good replies

    Please estimate my two friends bodyfat %
    These are flexed
    Also, please tell me what bf % could they get down to in 5 weeks with hard work.


    Thank you


    Friend 1
    Spoiler!


    Friend 2
    Spoiler!
    Misc Pizza King:
    "Get rekt phaggots, the pizza king is here." - MrBourbon

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    Originally Posted by Tucane View Post
    That's 12%BF spot on. You did manage to hit it at a higher target weight than estimated^^

    I'd say try to aim for even less in terms of actual weight gain, but 1-2 lbs/month is fine. Initially, when you raise calories to maintenance some glycogen and bodily water is restored, so you might gain a few pounds quickly. If it happens, accept it for what it is.

    Lifting progress on the other hand, that's where you put the emphasis in gaining. Intesity and maximum effort. Don't add calories above maintenance before you stall in lifts.
    Thanks! I plan to do one of the Fierce 5 routines. So you think I should do that for a few weeks at maintenance? I'll plan to start the program the week I get to maintenance and then see what happens.
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    Originally Posted by MedicalAuthor View Post
    Thanks! I plan to do one of the Fierce 5 routines. So you think I should do that for a few weeks at maintenance? I'll plan to start the program the week I get to maintenance and then see what happens.
    Yes, actually for as long as you can progress at your preferred rate @ maintenance... as you want to minimize fat gain.
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    Originally Posted by Clydesdale1991 View Post
    Will rep for good replies

    Please estimate my two friends bodyfat %
    These are flexed
    Also, please tell me what bf % could they get down to in 5 weeks with hard work.


    Thank you


    Friend 1
    Spoiler!


    Friend 2
    Spoiler!
    F1 is about 16%BF

    F2 is about 16%BF

    They carry their fat differently though. F2 has a leaner back, while F1 seems to have better belt area genetics. Both of them could maybe reach 12-13%BF in 5 weeks with a steep deficit and hard work, without resorting to extremes.
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  25. #6205
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    climbrunlift is just really nice. (+1000) climbrunlift is just really nice. (+1000) climbrunlift is just really nice. (+1000) climbrunlift is just really nice. (+1000) climbrunlift is just really nice. (+1000) climbrunlift is just really nice. (+1000) climbrunlift is just really nice. (+1000) climbrunlift is just really nice. (+1000) climbrunlift is just really nice. (+1000) climbrunlift is just really nice. (+1000) climbrunlift is just really nice. (+1000)
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    I'm guessing 18%, what you guys think? Reps for estimates.
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  26. #6206
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    Thank you for the feedback! I did fear I was around 15! Looks like I would have a lot of weight to lose if I want to get to 10%
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    hamo685 is offline
    Lost 10 lbs so far.



    Left picture is 7 weeks ago. Right picture is current.


    Would appreciate estimates for both pictures


    Thanks in advance!
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    Originally Posted by climbrunlift View Post
    I'm guessing 18%, what you guys think? Reps for estimates.
    Close to... Your ab region, arms and back suggests you're slightly lower, but you might carry more in your legs, like women often do.

    I'd say 17%BF.
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    Originally Posted by willaby View Post
    Thank you for the feedback! I did fear I was around 15! Looks like I would have a lot of weight to lose if I want to get to 10%
    The positive is that smaller changes in composition become more and more apparent from now on... this is where the fun starts:-)
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    Originally Posted by hamo685 View Post
    Lost 10 lbs so far.



    Left picture is 7 weeks ago. Right picture is current.


    Would appreciate estimates for both pictures


    Thanks in advance!
    From ~26%BF to ~21%BF.
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