Bf%?

[hard_2_gain]

Goal is to be down 5% in the next 2-3 months. What would you say I'm at now. I'm pretty fat, have love handles and belly I can grab with two hands when I sit down.

[RangerDanger830]

I would say 20-21ish percent.

Don't take my word for it, use this....

[hard_2_gain]

That scale is useless. The 15% looks like this guys 10%

[< <Samson> >]

Then y ask

[itsjayman02]

That scale is useless. The 15% looks like this guys 10%

<img src="http://forums.steroid.com/attachment.php?attachmentid=152849"/>

If you have love handles and your six pack is not visible i would say you are around 20%

Ranger danger is correct!!

[The Deadlifting Dog]

That scale is useless. The 15% looks like this guys 10%

I disagree.
The 10% guy's abs are defined while the 15% guy's abs are blurred. Same thing with their shoulder to arm separation.

[The Deadlifting Dog]

I would guess you are around 18%-19%.

[djs2224]

Dude I know you

[The Deadlifting Dog]

Dude I know you

Me?

If so, how?

[RangerDanger830]

Well if you don't like our estimates after asking for them then get a bod pod assessment. I know it is hard to admit your BF% is higher than you want, but that doesn't change what it is.

COSMED Test Site Locator

[Khazima]

18-19%, 5% is a very unrealistic goal, not to mention unhealthy. Unless you're planning on doing a show.

[hard_2_gain]

My goal is 12%. Not sure I can manage that naturally with my body type. I eat clean already.

[RangerDanger830]

Well with strict dieting you should at least be able to get very close to that. Anything below 14% I am pretty happy with.

[< <Samson> >]

Well with strict dieting you should at least be able to get very close to that. Anything below 14% I am pretty happy with.

Fvck that - I thought I would totally satisfied with sub 13% or so. Sitting right around 9-11% right now & I feel fat%


I'd love to sit right under 9% year round. . . . . Seems possible, but not natty

[RangerDanger830]

I usually don't get that picky except around Summer time.

[< <Samson> >]

I usually don't get that picky except around Summer time.

True true

I just like mad vascularity year round

[RangerDanger830]

True true

I just like mad vascularity year round

My wife hates when I get vascular, I love it.

[< <Samson> >]

My wife hates when I get vascular, I love it.

OMG! LoL

If I heard this from a woman I swear I would kick her to the curb



Mine is like, OMG it's a road map & a medical pro's dream


Another one, was like "I want to lick your forearms".

[Bio-Active]

My goal is 12%. Not sure I can manage that naturally with my body type. I eat clean already.

what did you eat yesterday?

[hard_2_gain]

what did you eat yesterday?

2pc ezekiel toast, natural peanut butter, egg whites

40g protein
30g carb
10g fat

pita with hummus (0% yogurt, chick peas, sesame seed paste, lemon juice) and chicken breast (before workout meal)

50g protein
60g carb
10g fat

banana (pre workout snack)

vitargo + allmax BCAA (during workout)

35g carb

vitargo + allmax isonatural isolate

50g protein
35g carb

wild sockeye salmon + raw veggies

40g protein
10g fat

casein pudding (bit of almond milk, casein powder, cinnamon, all natural peanut butter) - not going to do this again while losing BF.

protein 30g
carbs 8g
fat 5g

Workout was an arm workout followed by a 20 minute jog outside.

Calories were lower than a usual day because I slept in and did **** all other than the gym and homework.

I'm not going to do that casein pudding thing again. I had a new recipe and was hungry at night so I tried it but I figure it's probably not good for trying to lose fat.

[hard_2_gain]

Diet good/bad?

[zempey]

I would drop some carbs later in the day and add in more veggies. What is that vitagro? Is it a weight gainer? If so, get rid of it if you are trying to lean out. This is just my opinion and what works for me, I don't eat many complex carbs after breakfast, I will throw in a sweet potato once in a while when trying to lean out.

[zempey]

Also, how much water do you drink? I drink about 8 liters a day especially when cutting body fat.

[hard_2_gain]

I would drop some carbs later in the day and add in more veggies. What is that vitagro? Is it a weight gainer? If so, get rid of it if you are trying to lean out. This is just my opinion and what works for me, I don't eat many complex carbs after breakfast, I will throw in a sweet potato once in a while when trying to lean out.

It's basically dextrose. I actually am going to drop it though. I use it to restore glycogen but since I am trying to cut BF I don't really care about that. I figure the food will restore what I need. I am going to switch to protein isolate post workout as the only supplement I take, along with bcaas post workout.

8 litres is a lot. I try to get 4 litres a day. I have to stop drinking water a couple hours before bedtime or else I will be waking up all night. I will try to up my water consumption though.

Ideally I would like to remove all grains from my diet but sometimes they are convenient. Are there any other complex carb sources (other than oats and sweet potatoes) that you recommend, mostly for my pre workout meal?

Thank you for your advice

[lovbyts]

OMG! LoL

If I heard this from a woman I swear I would kick her to the curb



Mine is like, OMG it's a road map & a medical pro's dream


Another one, was like "I want to lick your forearms".

Id be saying, it's not my forearms I want you to lick.

[< <Samson> >]

Id be saying, it's not my forearms I want you to lick.

Well, yeah


And then some & then some more

[hard_2_gain]

Any diet advice?

[zempey]

Try to eat as much whole foods as possible, boxed and canned foods are more processed. Like I mentioned earlier, cut out some of the carbs late in the day and replace with healthy fats, more vegetables, uncooked are better, drink lots of water, 3-4 liters a day at least. Space your meals out to 2.5-3 hours and get in a little extra cardio. You have to try different things to see what works best for your body.

[hard_2_gain]

Should I eat carbs before I do my cardio?

[zempey]

I train as soon as I get up so I have a small homemade oatmeal bar and my preworkout drink. It depends how your body reacts to carbs, sometimes a protein shake is enough, your training time has an effect on what and when to eat as well.

[hard_2_gain]

Say I'm going for a bike ride 3 hours before bed. Would I be better off taking a short acting carb (dextrose) than a complex carb (brown rice)? The bike ride will be about 45 min

[Lifted1]

20%, but you shouldn't be worried about bf%, you should focus on putting on muscle. grab some heavy ass weights and lift them. often.

[hard_2_gain]

20%, but you shouldn't be worried about bf%, you should focus on putting on muscle. grab some heavy ass weights and lift them. often.

I've done that before. Don't like looking fat. Most people suggest getting down to a desirable bf% then building up slowly on a clean diet.

[hard_2_gain]

I'm losing fat. I've read the fat cells actually shrink, they don't disappear. So now when I grab my belly (when I'm sitting down) it isn't as thick, but I can still stretch it out and the skin is loose.

Does the skin tighten up in time? Are there any tricks/exercises/particular foods that help tighten loose skin once fat has been reduced?

[Khazima]

I'm losing fat. I've read the fat cells actually shrink, they don't disappear. So now when I grab my belly (when I'm sitting down) it isn't as thick, but I can still stretch it out and the skin is loose.

Does the skin tighten up in time? Are there any tricks/exercises/particular foods that help tighten loose skin once fat has been reduced?

Try moisturising regularly, vitamin E, building muscle to fill it out and giving it time to tighten up, I'm pretty sure it happens naturally (to an extent). hopefully someone can weigh in with some more options because this is a problem for me too! My arms and legs grew faster than everything else and have pretty severe stretch marks. The above remedies have somewhat worked. So has maintaining instead of bulking, it's given the skin time to catch up.

[hard_2_gain]

Ok I'll try. I won't be able to fill in muscle since most of my fat is over my stomach and the sides, places where I would want to look lean

[Mp859]

I've done that before. Don't like looking fat. Most people suggest getting down to a desirable bf% then building up slowly on a clean diet.

Your lack of muscle is the reason you look the way you do. If you gained some muscle you would look as though you had a lower bodyfat %

[< <Samson> >]

You look pretty much like me about a decade ago


Lift, eat, sleep - repeat < for a long time




Me, like a lot of other people have not been blessed with superior genetics

[hard_2_gain]

I def could stand to gain a ton of muscle. Problem is I gain fat along with the muscle then have no definition. So I figure I'll drop the fat and build up, proper diet and exercise.

Here's how I look now compared to two weeks ago, that pic in my first post. Keep in mind I'm flexing in this one and not the first one but I'd still say pretty decent for two wks.

[< <Samson> >]

Yup, me about a decade or so ago


Dry diet, a proper cal intake & lift - that's it, no fillers - no BS < that's what gains you shit weight


Drink a gallon of water per day