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Originally Posted by
Primemuscle
I would say more so 20-22% in my opinion. Just like most people you’re holding heavily in the lower ab/hip area. Also hard to tell because can’t see legs but just my guess based off of what was given. But if you drank the night before you’re holding water so that can affect the pictures.
As far as trying to cut, I wouldn’t throw carbs out the window but reducing them would be good. Up your protein to at least 1.5g per pound of bodyweight, and up the fats by 10g. Drop the carbs to 100g for starters and that would be a good baseline adjustment so you’re not in poverty calories off rip and have some wiggle room to adjust as you go. Always be mindful to make incremental adjustments, not major ones, or else you’ll have no ‘aces’ up your sleeve when the body needs a change or new manipulation.
Also if you’re not already, gotta start doing cardio. Good baseline would be 4-5x week 20 minute intervals post workout. As I always say, if you want to get cut then you have to fix your fork, add cardio and be consistent. So no heavy drinking for a bit my friend. A little discipline with consistency goes a far way brotha.
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Here is a shot with legs
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ya I’d say you’re closer to 20% as well.
But I wouldn’t even fixate in your actual body fat% and just look how you’re progressing in the mirror.
As prime said I’d make some minor adjustments to carbs and add in cardio.
Another thing that prime said that’s very important is to make small incremental changes! If you cut all your carbs then start doing a ton of cardio ya you’ll see results but where do you go from there?? Plus you’ll feel miserable and probably end up binging.
As far as getting your body fat tested I hear that scales and the hand held devises are garbage. Get someone who knows what their doing to do one of those pinch tests on you.
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I would say you're around 19-20% bf. I used to compete but that still doesn't make me a pro at telling how much body fat someone is carrying. If you want an accurate measurement, find someone that knows how to use a body caliper (most bodybuilding type gyms have people that can do the calculation for you). Otherwise you can find a place that does Hydrostatic body fat testing (most accurate) which involves submersing you in a water tank.
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Originally Posted by
G_nome76
Ya I don’t drink often but on occasion I throw down. I’m down 45 lbs in the last 5 months so just working on getting really dialed now. Thanks for the advice I’ll adjust my numbers. I just started doing cardio last week so I’ll keep on it even tho it’s the devil. I was 290lbs I’m 245 now and I’m thinking if I can get to 225 ripped it would be a good look.
So if I wanted to get an actual bf % how would one go about doing that ?
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Congrats on your weight loss so far. That’s awesome man. Your hard work is paying off for sure. Your legs are pretty lean but I’d still say your roughly 20% give or take.
Best way to get an actual % of bf is to either do a dexa scan or hydrostatic weighing. Look those up and see if they’re offered in your area. Dexa scan is the gold standard tho so I’d go with that for the best reading if you can get it.
I agree with Fancy agreeing with me lol (just playing).. but on a more serious note I agree with Fancy on the mirror. I think that will be your best scale. By all means track your progress with numbers by watching the scale go down as your trying to cut down and re shape some more. Let’s you know you’re in the right direction. But don’t fall in love with an end number. Just keep grinding and as long as you’re liking what you’re seeing result, keep at it, making necessary adjustments along the way. And then I’m sure the time will come where you’ll want to recomp a bit or just straight up grow more with more lean muscle tissue. So when that time comes, this chapter closes and you’ll start the next chapter of your gains. But until then I hope my two cents was relatively helpful and best of luck brother. Any other questions feel free to ask and I’ll do my best to help
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Congrats on losing the weight! I agree about not being fixated on the actual number and be more concerned about being happy with how you look and feel. If you do decide to get a fat test done then hydrostatic is the most reliable. If you live close to a big college you see if they they do the testing and if they'll do it for the public. I live close to Ohio State (go bucks!) and they do it there (as part of the phis ed department). It's $45 there - to give you an idea how much it costs.
This game isn't for everyone, being big and bloated doesn't make you the man, nor does being 110lbs ripped. If you are not competing, find a happy medium. I was thin once, learned all there was to learn about steroids and got pretty big. Then learned how to eat and I got really huge.
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Going to agree on 20% range...but it wi drop quickly if done right and you have some good size there...should be a pretty impressive outcome....
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Originally Posted by
Fancycat69
ya I’d say you’re closer to 20% as well.
But I wouldn’t even fixate in your actual body fat% and just look how you’re progressing in the mirror.
As prime said I’d make some minor adjustments to carbs and add in cardio.
Another thing that prime said that’s very important is to make small incremental changes! If you cut all your carbs then start doing a ton of cardio ya you’ll see results but where do you go from there?? Plus you’ll feel miserable and probably end up binging.
As far as getting your body fat tested I hear that scales and the hand held devises are garbage. Get someone who knows what their doing to do one of those pinch tests on you.
echoing this....good luck pal! just stay motivated and consistant! body fat is sooo independant anyways... i kinda like just using the "two weeks out" or such and such weeks to jidge bodyfat... if over say... 15% ish... u gotta start dieting for insulin sensitivty if anything!
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Originally Posted by
Radman69
echoing this....good luck pal! just stay motivated and consistant! body fat is sooo independant anyways... i kinda like just using the "two weeks out" or such and such weeks to jidge bodyfat... if over say... 15% ish... u gotta start dieting for insulin sensitivty if anything!
How do you diet for insulin sensitivity and when and why?
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According to the bf scale I have and I’m not caring about the actual % just if the number is going up or down. Also tracking muscle mass. In the last week my bf number has dropped from 20.1%.on this particular unit to 17.2% from last Friday to this Friday. Also lean muscle mass % is up from 26.1 to 27%. I’m still running 2332 calories a day with 100g carbs 100g fats and the rest around 250g protein. Any tweaking needed or just keep on keeping on? Also are cheat days and or fasting good bad or indifferent with a macro diet
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Progress pix
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