Female needing BF% estimate....

[ProteinPuddin']

Hello everyone! I had my bodyfat tested by a friend of mine who is a personal trainer/ figure competitor with calipers and she told me I was 17%. I am not convinced at all. Guessing low 20's. Trying to add some muscle and lean out. What do you think about 4 weeks weight training only with no cardio then adding cardio in after 4 weeks while still lifting??

[bjpennnn]

I would always keep cardio in there. Just keep it lite if anything. How is your diet or knowledge of diet?

[ProteinPuddin']

This is my current diet... 1st meal is around 6am then every 3 hours after that I eat

Gym- cardio or Plyo's 30-45 minutes

Meal 1: 1 scoop protein shake & 1/2 c oats = Calories 280 Fat 4.5 Carbs 30 Protein 32

Meal 2: 1 egg 4 whites & 1/2 c oats = Calories 275 Fat 8 Carbs 26 Protein 27

Meal 3: 4oz chicken breast, 1/4 c brown rice & 1/2 c veggies = Calories 211 Fat 1 Carbs 20 Protein 30

Meal 4: 4oz chicken breast & 1/2 c green beans = Calories 164 Fat 1 Carbs 10 Protein 27

Meal 5: 4oz tilapia & asparagus = Calories 160 Fat 4 Carbs 3 Protein 32

Gym- weights

Meal 6: Protein Shake & 1/4 c oats = Calories 210 Fat Carbs 13 Protein 30

[frank784]

Are you trying to get ready to compete? I don't think you are low 20s myself...closer to the 17 range like you stated.

Keep up the good work.

[csavage0]

I would say low 20's only bc for women you have to remember that Low 20 % is considered lean. To keep from losing your menstrual cycle you would need to stay above about 18. Women carry fat mass on reproductive organs men do not have. You look lean to me just keep working and when you want to get your bf percentage do the bod pod or under water weigh. There is a lot of room for human error in fat caliber testing. Keep up the good work though

[MACHINE5150]

if you were a guy i would say 17 or lower.. considering you are female i would say 20-22%.. either way you look great. keep up the good work

[ProteinPuddin']

Thanks guys for the feedback! I'm not getting ready to compete, but plan to compete in April of next year for my first bikini show... I just want to look top notch for summer and in September when my husband and I and some friends of ours go to The Olympia! Always feels 110% better if your loookin' lean and sexy!

[bjpennnn]

Thanks guys for the feedback! I'm not getting ready to compete, but plan to compete in April of next year for my first bikini show... I just want to look top notch for summer and in September when my husband and I and some friends of ours go to The Olympia! Always feels 110% better if your loookin' lean and sexy!

amen!

[csavage0]

^^^^ yes it does

[brad1986]

if you were a guy i would say 17 or lower.. considering you are female i would say 20-22%.. either way you look great. keep up the good work

exactly What i was going to say

[Windex]

One lucky husband.

[xnotoriousx]

Not the best at BF% but i'll guess 18-20

I would say do cardio atleast 3x a week if you're wanting to keep from burning up your muscle just do 1 hr of a fast pace walk (low intensity) and you should burn fat without losing muscle. The diet looks pretty damn good, so good luck!

Keep up the good work