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Thread: Body Fat % and Abdominal help

  1. #1

    Body Fat % and Abdominal help

    Hey guys.. I've been dropping fat for the past 3 months now and I look like a different person.. curious as to what my BF % is and looking for some good exercises to pull out my abs.. I feel like I'm lean enough and I just dont have enough abdominal size/muscle

    Thanks.. and Happy Easter!
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  2. #2
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    what u weigh now? /measurements just outta curiousity....

    bf% i'd say 11ish....

  3. #3
    Im a small 5'11 180lbs I plan on bulking after my TACP training .. i just need to be lean and have endurance by May14th.. so i figured I'd try to get some abs by then too.

    The only measurements I have that are current:
    Waist- 29"
    Arms- 16.5"

    Last time i checked chest was about a month ago.. @ 41.5-42" I believe

  4. #4
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    i'd say 9%, but you are holding water to some degree.. there is some fat you could still lose, but it seems obvious that you are a little catabolic.. ????

    maybe??
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  5. #5
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    What kinds of exercises are you doing on your abs? Also are you doing cardio? if so what types? I think you are in the single digits as far as bf.

  6. #6
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    I would say 10-11%
    I agree with spywizard about water

  7. #7
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    11-12%

  8. #8
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    I'd say 9-10% at most

  9. #9
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    i was thinking 10% at the most as well....have you tried doing heavy ab exercises

    congrats man lookin good

  10. #10
    crunches, crunches .........crunches for the front and for the obliques 2 to 3 sets for each 2 to 3 times a wk. you dont need to hit em every day... but dont neglect those obliques... make em burn!! they will come out

  11. #11
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    You look real good bro, I'd agree with 9-10%, hanging legs raises to failure followed by crunches....

  12. #12
    You look around 10%.

    Hit some compound movements without a belt...helped my abs grow.

  13. #13
    I do hit weighted abdominal workouts quite often..

    how often do you guys think i should be doin abs?

    Also Ive been doing 30-40minutes of cardio a day.. any feedback on what i should do would be great.

    How can i lose the water weight.. i dont take in too much sodium.. i do drink about a gallon of milk a week... is this making my muscles look flat? thanks guys

  14. #14
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    Looking good.

  15. #15
    Quote Originally Posted by Mittel
    I would say 10-11%
    I agree with spywizard about water

    around there, just by judging upper body, density of lower body is not even taken into account.

  16. #16
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    You may be taking in sodium in other parts of your diet, which you don't know about.

    Body fat is probably 9-10%. With a lean bulk, you should be able to add some mass in the ab region.

  17. #17
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    Quote Originally Posted by AirForceTACP
    Im a small 5'11 180lbs I plan on bulking after my TACP training ..
    oo good luck ..... i say tacp is just as dangerous or more than beign a marine..

  18. #18
    Quote Originally Posted by scribbs12
    oo good luck ..... i say tacp is just as dangerous or more than beign a marine..

    haha i wouldnt go that far.. but thanks bro

  19. #19
    how much water are you drinking??? the less water u drink the more you start to hold... more water the better id aim for 2 gallons a day

  20. #20
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    Your arms look like they belong on another body!

    Whats your wingspan compared to your height?

  21. #21
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    10-12%

  22. #22
    12% seems pretty high for the definition this guy has. At 5'11" you're telling me that this guy's lean muscle mass is 156lbs? That sounds ridiculous. 156 is a twig.

    At MOST I'd say 9.5% with about 5-6lbs of pure water retention you could easily lose.

  23. #23
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    if you ask me he looks kinda soft for under 10%

  24. #24
    I never claimed the guy was ripped, but lack of definition doesn't = high body fat. A concentration camp victim could be at 3% bodyfat. It doesn't mean they're Arnold Schwarzenegger.

  25. #25
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    its really all just guessing anyways we havent even seen his lower body for christ sakes

  26. #26
    Quote Originally Posted by Hellmask
    Your arms look like they belong on another body!

    Whats your wingspan compared to your height?

    haha.. i was waiting for this one...

    My wingspan is about 6'3-4 I always bitch about my bench being weak because of this but oh well... Definately helps my deadlift...

    How can i lose the water retention.... and will drinkn alot more water really help ?

  27. #27
    It's all in your diet, really. Have you posted it yet?

  28. #28
    believe it or not it will. water is the best diuretic there is... water in equals more water out.

  29. #29
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    i would say 9 or 10 cardio and diet will make them abs pop

  30. #30
    My diet isn't completely set day to day.. but all i eat is healthy...

    Low-sodium turkey, chickenbreast, swordfish, tilapia, salmon, tuna, venison, bison, whole wheat potato bread, yams, organic yogurt, sugar-free rice pudding, whole wheat pasta, rice cakes, fruits...etc

    thats just an idea of the things i eat... I've read "the Abs Diet" book and I swear the information in it is very useful... has really helped me sculpt my diet/food intake

  31. #31
    Quote Originally Posted by AirForceTACP
    My diet isn't completely set day to day.. but all i eat is healthy...

    Low-sodium turkey, chickenbreast, swordfish, tilapia, salmon, tuna, venison, bison, whole wheat potato bread, yams, organic yogurt, sugar-free rice pudding, whole wheat pasta, rice cakes, fruits...etc

    thats just an idea of the things i eat... I've read "the Abs Diet" book and I swear the information in it is very useful... has really helped me sculpt my diet/food intake
    It's always best to have a set plan mate, so you no exactly what your taking in each day, get your macros sorted and a good meal plan.

    I tend to keep carbs around working out, and a little at breakfast!

    it's all in the diet

  32. #32
    Quote Originally Posted by Simon83
    It's always best to have a set plan mate, so you no exactly what your taking in each day, get your macros sorted and a good meal plan.

    I tend to keep carbs around working out, and a little at breakfast!

    it's all in the diet
    i second this but for getting the water out you have to drink more water too

  33. #33
    Quote Originally Posted by AirForceTACP
    My diet isn't completely set day to day.. but all i eat is healthy...

    Low-sodium turkey, chickenbreast, swordfish, tilapia, salmon, tuna, venison, bison, whole wheat potato bread, yams, organic yogurt, sugar-free rice pudding, whole wheat pasta, rice cakes, fruits...etc

    thats just an idea of the things i eat... I've read "the Abs Diet" book and I swear the information in it is very useful... has really helped me sculpt my diet/food intake
    Alright, well, you still need a plan. It helps you keep track of things and organizes your life so that you can fix errors more easily than haphazardly replacing parts of your diet.

    I'm not sure why you're worried about your BF level, though. You're in the military and far below their weight requirements. Are you going to try and compete or something..?

  34. #34
    Quote Originally Posted by Vinlander
    Alright, well, you still need a plan. It helps you keep track of things and organizes your life so that you can fix errors more easily than haphazardly replacing parts of your diet.

    I'm not sure why you're worried about your BF level, though. You're in the military and far below their weight requirements. Are you going to try and compete or something..?

    Everyone likes to look good for the ladies man.. I'm way to small to think about competing at this stage in my life.. But if Im able to put on some size over the next 3-5 years.. I'd love to compete.. just not sure how much the military is going to hold me back from that

  35. #35
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    Very true about looking good for the ladies, deep down that is real motivation for most of us. I'd say 10-11%, but good progress . . . keep it up

  36. #36
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    Hit them eod and then start ed after a month or so (assuming your on some kind of cycle) Im around 15% and after I start hitting them three times a week I can see them and they got bigger (in a good way)

  37. #37
    nah, all natural at this stage in my life...

  38. #38
    Quote Originally Posted by Mittel View Post
    I would say 10-11%
    I agree with spywizard about water
    How can you tell he has water retention?

  39. #39
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    since everyone is say either 9, 10, 11, im gonna go with 10 since thats the median and mean of everybodys total opinions lol

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