can someone tell me how much body fat I have?

[nyitalianman26]

Im 29 years old 5'8 180lbs- I have been training for 10 years on and off. I took 2 years off and was between 18-24% bf. when I started. I have been training hard, cardio 45 mins a day - 4-5 days a week and dieting for 2 mos. now. also var 40 mg every day last 6 weeks. just added ephedrine 2 weeks ago. I want to achieve a six pack. The only carbs I eat oatmeal in morning, a potatoe, fruit and veggies. Id guess may 80-120 grams. I have 160-200 grams of protein. Can someone guess at how much body fat I have. The fat on my stomach is always last to go. I never had a six pack - could never stay away from pasta. Also any dieting suggestions. since Im pretty short and stocky and getting older its hard to get shredded.

[chest6]

15-17% most likely. Why are you taking aas before you have the diet part of your routine down? Diet and training comes first..years of that by itself, and then when you are a true veteran with both and know exactly what works for you and you need extra help to succeed the same results, think about aas. But for now, its too early. Drop the var..

[tinyguy2]

too much haha...

[chest6]

too much haha...

What kind of response is that?

[liftin4life]

too much haha...

That's kinda harsh man. He's obviously here for advice/information. If he was happy with his current condition he wouldn't be wanting to lose fat.

Good luck man....as chest6 said...I'd get the diet straight first. Also...if you were to add Var I'd wait til your bodyfat is slightly lower so you can really see the results. From my understanding, most people use it as a finishing product when they're very close to achieving their goals.

[chest6]

That's kinda harsh man. He's obviously here for advice/information. If he was happy with his current condition he wouldn't be wanting to lose fat.

Good luck man....as chest6 said...I'd get the diet straight first. Also...if you were to add Var I'd wait til your bodyfat is slightly lower so you can really see the results. From my understanding, most people use it as a finishing product when they're very close to achieving their goals.

Yeah. I wouldn't use var unless I was already at most 10-11% bodyfat and needed it for xtra cutting help. Even then, nothing is a miracle worker. Without diet, Forget about it.

[tinyguy2]

sorry i was just bored he was in better shape than me. get your bf tested. dont take steroids thats stupid

[bor]

too much haha...

Well look who's being the smarta$$ again?

[BOUNCER]

too much haha...

[Mizfit]

too much haha...

Your an ass everywhere aren't you

[Mizfit]

Hey hun have you made any gainsin 2 months, you didn't mnetion that...

Any Before pics posted in the members forum?

But even u mentioned you had issues staying away from the pasta .. but you have too.. if you want to get to where you want to be

Is that a sweet patatoe or a regular one ?

[Twisted_Steele]

Love the yellow card......I agree with Jon Stewart that we should be able to use cards in everyday life. Your friend dicks you over...."Dude, that was uncool.", and whip out a red card.

[Twisted_Steele]

I would agree that you are around 15-17%.....nothing a good 10 week cutter couldn't melt down under 10%

[tinyguy2]

yeah i guess it was cause i was drunk

[beuleux]

Whats ur ab routine like?... u should at least have the top two showing judging by the rest of u

[nyitalianman26]

I don't have any before pics but I was totally out of shape. if u guys say im 15-17%bf now than I was definetely between 25-30% when I started, my stomach was huge. I lost at least 10 lbs of fat.-187lbs down to 177lbs but I have added alot of muscle. I did take a 2 year layoff. The var helped with strength tremendously. It was my first time with aas and I think its pretty weak. but I'll do it again next summer. Is winny or tbol better? I haven't touched pasta or any bad carbs in 2 mos. I know if I continue I will be shredded, I just want to get to 10% bf in a month. Do u think its possible. should I cut carbs down even more.I don;t want to lost muscle though.

[nyitalianman26]

oh I do a sick ab workout. I put 2 blocks underneth the decline bench - id say 60 degree angle. With the medicine ball on my chest I do 5 sets of 20. I put the rope on the lat pull down machine with 30lb and do obliques right, left and middle 20 reps each. 4-5 sets. and I alternate legs lifts 3 sets of 20 or the ab roller 50-100 reps. when I do leg lifts i get pain in my lower back so i only do 3 sets. any suggestions?

[tinyguy2]

too many reps on abs i stay in the 8-12 range

[tinyguy2]

you would have to lose like 9-12.6 pounds of pure fat in that time frame not likely in a month. whats in a month? you will lose to much muscle if you drop the calories to low.

[beuleux]

Yeh def too many reps on abs, lower the reps and increase the resistance, high rep ab training is def old school, also if ur legs are kept straight during situps and leg raises this will cause back pain, allow me to tell u a little about situps, firstly there is only a short range of movement in ur abs they originate in the pubic bone and insert into the sternum and lower ribs, their function is to pull ur ribcage toward ur pelvis (crunch) an thats it no other movement, when you do situps/legraises with straight legs ur using a muscle called psoas minor which also originates in the pubic bone but inserts into the spine, 12th thoractic to 1st lumbar vertabrae to be prescise, this muscle pulls on ur spine to force a situp thus causing compression at the start of the movement this is probably the pain ur experiencing, and the abs tense only to stabilise the spine, if u feel ur abs when doing this u will feel no actual contraction untill u do a crunching movement, in short the legs must be kept bent at the hips to disengage the psoas minor and force the abs to do the lift and allways remember to crunch at the top of the movement, this will give u legendary abs in no time.

[tinyguy2]

how many sets are optimal for abs?

[beuleux]

how many sets are optimal for abs?

personaly I do one high rep warmup set then three or four low rep working sets a total of three execises, incline situps (legs bent at hips & knees + crunch at top), floor crunches while holding dumbells and finaly slow seated twisting crunches (no swinging) if I can keep my b/f down I get good abs with this routine... soz for the hijack nyitalianman26

[tinyguy2]

thats pretty much what i do but i add 2 sets with the wheel