Please estimate my BF, then based on my goal, estimate calories to take

[RFeyn]

Hi everyone, I posted this in WO questions asking for a split, now I really need some help determining good calorie intake.

I do not want to get huge at all, and I am not interested in steroids
I want to look something like this:

http://popseoul.files.wordpress.com/.../0826-ksw1.jpg

I'm 22, 6', 160 lb. Pics are attached (notice the non flexing ones...)

Current diet is also attached. I would imagine to look like that guy you wouldn't need more than 2500 cal but I'm getting mixed answers. Your thoughts are appreciated!


The split I am doing based on help from AR is:

Chest/biceps
quads/hams
off
back
shoulders/triceps
off
off

work calves and abs 2 times a week, and do HIIT on off days + 2 more days for 20 min

[RFeyn]

oh COME ON

[Focusmen]

11-12%

[Twist]

you should have a day off between each workout, eat 3k calories of clean food 40/40/20 split and do low intensity cardio pwo for 45 minutes. day off between each workout is important. don't focus too much on the weight loss until you are 20 lbs above your goal. I wouldn't start cutting until you hit 185. if you add 10lbs of muscle and cut 5lbs of fat you will look much better. You will be happy at 170 at 8%bf

[RFeyn]

Sounds good Twist. Two quick questions:

Should the split be 40/40/20 when cutting too?

45 min cardio PWO, I thought you were supposed to get some protein into your body as soon as you're done working out?

[Focusmen]

Sounds good Twist. Two quick questions:

Should the split be 40/40/20 when cutting too?

45 min cardio PWO, I thought you were supposed to get some protein into your body as soon as you're done working out?

haha. dont even worry about cutting right now brother. thats a bit down the road but you will get there if you keep reading and applying

[RFeyn]

Why is it every time I check up on this thread, there's 5 people viewing it but no one replies. Oh well, thanks for the help guys. I was thinking more like 14% than 11-12.

[the big 1]

you bf % isnt an issue, your goal is easily atainable

how active are you during the day ? very active ? do you train everyday ? do you do an active job ?

[RFeyn]

I work out 4x a week (I posted my split in the OP), do 20 min cardio realistically about 3x a week.

I study and work in a lab, my job isn't that active but I move around more than someone who sits in a cubicle.

The thing that bothers me most is my pot belly looking stomach. I feel like if I had a 6 pack and not such a bulgy stomach things would be MUCH better.