Newb here....judge my body fat %

[scared1]

I just had my bf measured with some device at my gym. I won't say what it came in at because I think it was way off. I know you guys are good at thing kind of thing so let me know what you think. Trying to get things in check (diet) and educate myself before taking the next step.

Stats:
39yo
6'
186-192 lbs depending on time of day

I started my journey a little over a year and a half ago from 222 lbs.

[scared1]

WOW...sorry about the large pics....didn't see that coming

[Dont wanna be old]

Hard to say , but good job !

Arms looking big .

[Spartans09]

NIce work so far. I'd guess 16-18%. Those stupid scales are junk as are the ones you hold in your hands. Arms look good, really need to bring up your chest.

[Twist]

you are clearly sucking in so it is hard to tell. But not too bad. Not to the point I would worry about it. Just do maintenance calories, all clean, and make sure your workouts are in check.

[gbrice75]

Dude - aside from our dieting, etc. I thought we were very similar even in body until I got to your 3rd pic - those arms are huge! I wish I had that!

[scared1]

So is that gut...and my right arm looks bigger because of the reflection of the mirror behind me.
In the second pic I will admit to a "slight" sucking it in but not much cause I wanted an accurate opinion of my bf

[kallmenelly]

you look pretty good for 39 man well done on the arms.

[scared1]

good for 39? LOL I used to say shit like that when I was younger too...so I guess I deserve that sort of comment. Don't worry...I know you meant it to be a compliment. Thanks man.

39...LOL Age is just a number my man....if you only knew more about me. I do things that would make most 20 year olds would crap their pants. LOL

[Damienm05]

-18%-

[THE_DOME]

they probally said your were pushing 25 but i would say 16-18

Besdies the point keep making progress your doing a good job

[Twist]

You have the body of a 19yo. No way do you look 39. Age is just a number. I see potential.

you have a diet and training regimen you want me to look at?

[scared1]

twist, I would LOVE to get a diet set up and try it. I am just learning about dieting and nutrition. I didn't even know what a macro nutrient was until about 3 weeks ago. I dropped this weight while I was starving myself. I was shooting for 1200 cals a day (didn't even factor what type of macros) and ended up near 1200-1500 cals. While this was good for dropping the bulk of my fat I assume I lost a lot of muscle along the way.

Since learning a few things here i tried to up the cals to about 1700-1900 per day while eating a lot cleaner. I don't think i have it down quite yet and i am trying to figure out what my body is doing. I think since i upped the cals i prolly put on 3-5 pds in the past 2 weeks. So i am very confused and reluctant to give up the low cal diet as it was working. I am just worried about upping the cals to where it should be because i think my body was in "survival mode" and now that i introduced increased cals my wieght will just balloon upwards. I was losing about 1/4 pd per day on my reduced cal diet and i know that works as far as what the scale says. My mind is playing tricks on me because i want to see a lower number on the scale and i am wanting to revert back to that diet to see results. But i respect all the advice given on this board and want to stick to it and discover what truely works. I am currently getting in at least 6 small meals per day where before i would have 2 very small meals throughout the day and have a large dinner so i am making progress towards a healthier lifestyle.


i am becoming good friends with gbrice and mg as we all have similar goals and starting points. (although mg seems to have mastered the cut diet and is far beyond what i have accomplished) i am also torn about what i should be doing first because i recently acquired the materials for my first cycle...very basic...only test cyp and pct. but since i have no idea where my diet should be or what it is currently doing i am forced to wait until I figure out a maint diet at the very least. then i will have to figure out a clean bulk diet for the cycle. I have so much to learn it feels overwhelming and of course we all WANT it NOW.

On a postitive note...i just ate the first 1/2 cup of oats of my life and have to say it was doable but much more enjoyable when i added to packets of splenda.

[killface]

Looking good man.

Try a tbsp or two of sugar free jelly in your oats.

[Twist]

Don't worry about a bulk or a cut yet. Only worry about a healthy and clean maintenance diet that is high in protein. Use compound movements as your workouts and do cardio to keep the bf down. You don't want to go from cut to bulk to cut to bulk all the time, you want to give your body time to adjust to all the new changes. Keep up what you are doing and just have faith. if you gain too much weight, cut the cals back a little or up the cardio.

[boz]

Where is fireguy when u need him*looks around*

My assumption is 17%

[gbrice75]

twist, I would LOVE to get a diet set up and try it. I am just learning about dieting and nutrition. I didn't even know what a macro nutrient was until about 3 weeks ago. I dropped this weight while I was starving myself. I was shooting for 1200 cals a day (didn't even factor what type of macros) and ended up near 1200-1500 cals. While this was good for dropping the bulk of my fat I assume I lost a lot of muscle along the way.

Amen - I know we've already discussed it, but I am/was in the same boat.

Since learning a few things here i tried to up the cals to about 1700-1900 per day while eating a lot cleaner. I don't think i have it down quite yet and i am trying to figure out what my body is doing. I think since i upped the cals i prolly put on 3-5 pds in the past 2 weeks. So i am very confused and reluctant to give up the low cal diet as it was working. I am just worried about upping the cals to where it should be because i think my body was in "survival mode" and now that i introduced increased cals my wieght will just balloon upwards. I was losing about 1/4 pd per day on my reduced cal diet and i know that works as far as what the scale says. My mind is playing tricks on me because i want to see a lower number on the scale and i am wanting to revert back to that diet to see results. But i respect all the advice given on this board and want to stick to it and discover what truely works. I am currently getting in at least 6 small meals per day where before i would have 2 very small meals throughout the day and have a large dinner so i am making progress towards a healthier lifestyle.

I think you're 100% spot on. I did the same as you with very low calories, and did it for at least 1/2 a year. I believe my body adjusted to it's new caloric intake (about 1300 daily) which basically became my TDEE. When I added calories (about 700 daily, not clean either mind you) - I started putting weight back on, and a good portion was fat.

I feel that i'm in a good place right now, i've refined and refined this diet until I found something i'm happy with. Be your own master, don't let your mind tricks get the best of you and stick with a higher intake - I would say shoot for 1800 daily, as clean as possible. Over time, your body will readjust to the new level. You probably won't see loss on the scale, in fact it might continue to go up a bit. Don't let this deter you; keep it up and eventually you'll be able to readjust once again and start cutting as I am now. I have been on this diet exactly 1 month today, and have seen weight drop on the scale for the first time in almost 6 months, and it appears to be bodyfat as I can definitely see my abs better, and strength has not gone down in the gym. I went from 190+ to 185.5 in a month. Hoping month 2 will bring about similar results.


i am becoming good friends with gbrice and mg as we all have similar goals and starting points. (although mg seems to have mastered the cut diet and is far beyond what i have accomplished) i am also torn about what i should be doing first because i recently acquired the materials for my first cycle...very basic...only test cyp and pct. but since i have no idea where my diet should be or what it is currently doing i am forced to wait until I figure out a maint diet at the very least. then i will have to figure out a clean bulk diet for the cycle. I have so much to learn it feels overwhelming and of course we all WANT it NOW.

My .02 - do NOT do the gear yet! You don't even know what your body is capable of yet, and adding the gear will just confuse you further. I would suggest you give yourself a full year of clean lifting and eating, see where it takes you, revisit the idea of using gear in 2011.

On a postitive note...i just ate the first 1/2 cup of oats of my life and have to say it was doable but much more enjoyable when i added to packets of splenda.

Agreed! It's one of the few meals I actually look forward to every day!

See my comments above in bold

[scared1]

gbrice and twist...i know you are right. I think i am gonna just hang at 1800-2000 cals of clean dieting for as long as my patience allows. the gear is burning a hole in my pocket, LOL, so it's tuff. My belly fat seems to be transforming as it used to be mainly solid fat...now its thinner and almost to a point where I have excess skin so i am going to hold on for awhile and let my skin adjust to the lower volume of fat.

As far as upping the cardio...I am doing an hour a day already and don't know if I can up that any further, I suppose I could but when is enough enough?

Lastly...I find it kind of hard to eat that many clean cals every 2-3 hours. Seems like I am stuffing my face at this point. LOL I suppose that's a good thing.

[NEW_IN_THE_GAME]

16-18%

[gbrice75]

gbrice and twist...i know you are right. I think i am gonna just hang at 1800-2000 cals of clean dieting for as long as my patience allows. the gear is burning a hole in my pocket, LOL, so it's tuff. My belly fat seems to be transforming as it used to be mainly solid fat...now its thinner and almost to a point where I have excess skin so i am going to hold on for awhile and let my skin adjust to the lower volume of fat.

We're both in Jersey - meet me somewhere and i'll help you with that hole in your pocket

As far as upping the cardio...I am doing an hour a day already and don't know if I can up that any further, I suppose I could but when is enough enough?

IMO an hour a day is plenty - any more and you might run the risk of burning muscle. Is it a full hour, or 2 different sessions of a 1/2 hour each? 2 sessions is better IMO, one in the am, one in the early evening.

Lastly...I find it kind of hard to eat that many clean cals every 2-3 hours. Seems like I am stuffing my face at this point. LOL I suppose that's a good thing.
Me too - but as we know it'll help speed our metabolism in the long run, and prime us for taking in even MORE food when we start bulking, God willing (PLEASE let it be this year for me, please!)

Comments in bold

[dangerous dan]

no way is he 18% id say 15% 16%max

[PistolStarta]

no way is he 18% id say 15% 16%max

Yea, ab visibility at 18?

[dangerous dan]

point exactly

[scared1]

Ok...I am starting to calm down a bit. my new diet has me on more cals and I expected to put on pounds because of it. after cardio on an empty stomach i weighed myself at the gym today (I know this is when i will be the lightest because i sweat and haven't eaten in hours but this is when i always weigh myself as it helps my psyche think i am achieving my goal) I was spot on at 184.4. this is the lowest I have been for about a decade. I was expecting to see 187 or 188 so i am thrilled. I also took the last 2 days off from cardio and lifting so it seems i have trained my body into a maintenance phase of burning roughly 1900 cals per day.

[gbrice75]

Ok...I am starting to calm down a bit. my new diet has me on more cals and I expected to put on pounds because of it. after cardio on an empty stomach i weighed myself at the gym today (I know this is when i will be the lightest because i sweat and haven't eaten in hours but this is when i always weigh myself as it helps my psyche think i am achieving my goal) I was spot on at 184.4. this is the lowest I have been for about a decade. I was expecting to see 187 or 188 so i am thrilled. I also took the last 2 days off from cardio and lifting so it seems i have trained my body into a maintenance phase of burning roughly 1900 cals per day.

Congrats bro, we're both trying to fight our own self doubt! Weird, i'm also the lowest i've been in a decade, and strangly enough only 1lb. heavier than you at 185.5, at least as of Sat. morning. Hoping to see 184 this Saturday as 1.5lbs has been the trend for me on this diet. 170lbs is my long term cutting goal, and then I will start bulking - LONG LONG term goal is 200lbs @ 10-12% bodyfat.

[scared1]

WOW...170? that is low bro...how tall are you again?