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  1. #7261
    Registered User hardyboysare's Avatar
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    Originally Posted by Diabulus View Post
    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?
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  2. #7262
    Registered User Diabulus's Avatar
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    Originally Posted by hardyboysare View Post
    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.
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  3. #7263
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    Originally Posted by Diabulus View Post
    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.
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  4. #7264
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    Estimate on body fat/BMI based on side profile in tight clothing?

    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.
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  5. #7265
    Registered User hardyboysare's Avatar
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    Originally Posted by rlouise94 View Post
    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.
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  6. #7266
    Registered User RedFeathers's Avatar
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    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.
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  7. #7267
    I love my power hour MrCarrot's Avatar
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    Originally Posted by RedFeathers View Post
    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.
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  8. #7268
    Registered User hardyboysare's Avatar
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    Originally Posted by RedFeathers View Post
    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.
    Originally Posted by MrCarrot View Post
    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.
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  9. #7269
    Registered User RedFeathers's Avatar
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    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?
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  10. #7270
    I love my power hour MrCarrot's Avatar
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    Originally Posted by RedFeathers View Post
    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).
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  11. #7271
    Registered User hardyboysare's Avatar
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    Originally Posted by RedFeathers View Post
    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.
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  12. #7272
    Registered User RedFeathers's Avatar
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    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.
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  13. #7273
    Registered User hardyboysare's Avatar
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    Originally Posted by RedFeathers View Post
    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.
    Basically yes. I have seen a lot of lean individuals on this forum adopt that style and remain lean all the time its more of self-control some people can do ad lib feeding by hunger cues and some (like me) have to count every calorie it depends on your appetite and general natural TDEE maintenance. That said if you want to add significant amount of size gaining fat is highly likely (you stated 10lbs weight gain you could aim to add that in one year and you should be able to maintain your lean level and probably only add a couple of % bf if taken slowly enough).
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  14. #7274
    Registered User RedFeathers's Avatar
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    Originally Posted by hardyboysare View Post
    Basically yes. I have seen a lot of lean individuals on this forum adopt that style and remain lean all the time its more of self-control some people can do ad lib feeding by hunger cues and some (like me) have to count every calorie it depends on your appetite and general natural TDEE maintenance. That said if you want to add significant amount of size gaining fat is highly likely (you stated 10lbs weight gain you could aim to add that in one year and you should be able to maintain your lean level and probably only add a couple of % bf if taken slowly enough).
    Hell yeah, I like the sound of that. The less cutting, the better! I'm excited to make some gainz this year

    Thanks again for your help dude
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  15. #7275
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    I don’t post here often, but I was hoping for a quick body fat % estimate, based on my avatar (got another one in my gallery).

    5’7 158 lbs if that helps.


    Thanks for your input!
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  16. #7276
    Registered User hardyboysare's Avatar
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    Originally Posted by rhanlan View Post
    I don’t post here often, but I was hoping for a quick body fat % estimate, based on my avatar (got another one in my gallery).

    5’7 158 lbs if that helps.


    Thanks for your input!
    Around 13%
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    Originally Posted by hardyboysare View Post
    Around 13%
    Ok, got my work cut out.

    Thanks man, I appreciate it 👍
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  18. #7278
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    Hi everyone, I’m 20 years old, approx 6’0” flat and 188 lbs. If I had to guess I’d say I’m 15ish% bodyfat and I’m trying to cut to 12%, I’d like to get some other opinions though in case I’m being too generous with myself. Pics are on bodyspace here since I don’t have enough forum posts to have images. Appreciate any feedback, thanks!!
    Last edited by WillyFuss; 01-10-2020 at 10:40 PM.
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    Originally Posted by WillyFuss View Post
    Hi everyone, I’m 20 years old, approx 6’0” flat and 188 lbs. If I had to guess I’d say I’m 15ish% bodyfat and I’m trying to cut to 12%, I’d like to get some other opinions though in case I’m being too generous with myself. Pics are on bodyspace here since I don’t have enough forum posts to have images. Appreciate any feedback, thanks!!
    About right I would have you around 15% maybe a touch higher. Aiming around 175-178lbs will probably have at 12% near enough.
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    Originally Posted by hardyboysare View Post
    About right I would have you around 15% maybe a touch higher. Aiming around 175-178lbs will probably have at 12% near enough.
    Thanks for the input man, just curious, if I was 15-16% now wouldn’t 12% be more like 180-181? I feel like 175 would be like 10%?
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    Originally Posted by WillyFuss View Post
    Thanks for the input man, just curious, if I was 15-16% now wouldn’t 12% be more like 180-181? I feel like 175 would be like 10%?
    The only problem with general maths for fat percentage loss is that the loss of water weight is not considered likewise other factors such as lean mass may reduce and the proportional divide over the body of your current fat may cause some areas to be lower bf% then others so visually the whole percentage looks higher. Likewise usually you have to be lower then you expect in order to reach your given body fat percentage.
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    Bf% estimate for the left and the right picture ? Been cutting for 6 weeks from 203lbs to 182lbs, I'm 5f11.

    https://imgur.com/a/8b7Yrgg
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    Originally Posted by Naite123 View Post
    Bf% estimate for the left and the right picture ? Been cutting for 6 weeks from 203lbs to 182lbs, I'm 5f11.

    https://imgur.com/a/8b7Yrgg
    Left:- Around 23-24%

    Right:- 18-19%
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    Hello, what is the current bodyfat you think? 5ft 8inches 166lbs

    https://imagecdn.bodybuilding.com/ga...3670-610xh.jpg

    Do you see any improvement in muscle mass since the last picture in bodyspace gallery?

    I got tired of cutting and spinning wheels at maintenance so To take a break, I’m eating a slight surplus right now - aiming to gain 1lb per month.

    P.s. I think I look exactly the same as before (maybe a slightly bigger gut). lol...this definitely ain’t easy but I’m not quitting. At least I’m getting stronger and most (not all) lifts Are going up
    Last edited by TryingBB; 01-13-2020 at 04:52 PM.
    **^^ Work hard AND more importantly, work smart ^^**
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    Estimates for both pictures please. Thanks in advance!


    First pic is 2 months ago. I feel like I've made progress but I dont have a scale anymore so I cant say for sure
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    htt ps://imgur. com/a/X806DbT
    5'9 147lbs, debating as to whether I should bulk on a small surplus or cut.
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    Progress

    Can I get Bodyfat estimate please. Pictures in bodyspace. I used the measuring tape and it says about 20.7% bodyfat and how much weight do you reckon I need to lose before lean bulking.

    Thank you
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    Originally Posted by shahzoo View Post
    Can I get Bodyfat estimate please. Pictures in bodyspace. I used the measuring tape and it says about 20.7% bodyfat and how much weight do you reckon I need to lose before lean bulking.

    Thank you
    Around 20% sounds about right depends on your current weight but most likely around 10-15lbs would be probably be fine before you bulk (you won't be 10% but in a good place to bulk)

    Originally Posted by Suther2 View Post
    htt ps://imgur. com/a/X806DbT
    5'9 147lbs, debating as to whether I should bulk on a small surplus or cut.
    14% around you should be bulking.

    Originally Posted by hamo685 View Post
    Estimates for both pictures please. Thanks in advance!

    First pic is 2 months ago. I feel like I've made progress but I dont have a scale anymore so I cant say for sure
    Yes it seems you have (of course could be the picture, you really should take weight and measurements) but I would say around 18%.

    Originally Posted by TryingBB View Post
    Hello, what is the current bodyfat you think? 5ft 8inches 166lbs

    https://imagecdn.bodybuilding.com/ga...3670-610xh.jpg

    Do you see any improvement in muscle mass since the last picture in bodyspace gallery?

    I got tired of cutting and spinning wheels at maintenance so To take a break, I’m eating a slight surplus right now - aiming to gain 1lb per month.

    P.s. I think I look exactly the same as before (maybe a slightly bigger gut). lol...this definitely ain’t easy but I’m not quitting. At least I’m getting stronger and most (not all) lifts Are going up
    I honestly I can't see any difference but even I can't notice if you have gained 1lb of muscle since December. Just keep at it and ensure you keep the surplus to 1lb a month and then review in 6 months. You have to stick to one way or the other providing your numbers are going up then nothing to be concerned about as getting stronger and a small weight gain will not get you excessively fatter not will any muscle loss occur.
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    Originally Posted by hamo685 View Post
    Estimates for both pictures please. Thanks in advance!


    First pic is 2 months ago. I feel like I've made progress but I dont have a scale anymore so I cant say for sure


    Bump.




    Thanks hardboysare! What about my before picture if you could?



    Thanks! Just trying to figure something out lol.
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    Originally Posted by hamo685 View Post
    Bump.




    Thanks hardboysare! What about my before picture if you could?



    Thanks! Just trying to figure something out lol.
    Sorry missed that part. Looks like 23/24%
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