Am I too fat? (pic)

[yeahbuddy289]

I started lifting at 15 years old... I was 6'2" and 130lbs... Today I am 24 years old 6'2" and 220lbs. I am not happy with my size yet but I have come along way. Having said that I feel as though I still dont look all that great or even "look like I lift". So I come to you guys with a couple of questions-

-what do you estimate my body fat to be at?
-Do I look like crap because I am too fat or would putting on more size be the answer?
-I think 240lbs is a good weight for someone my height so that is my goal weight... should I cut down body fat now or am I not that bad and I should continue trying to put on size?

[aussie made]

Mate I would say your not fat at all. Around 20-25 bf. looks like bit of stomach bloat. In my opinion I Would slowly cut a bit of body fat then lean bulk.

[bass]

you're not too fat, but you can lose fat and gain muscle with proper diet and exercise. judging from the pic I'd say you're about 20%.

[yeahbuddy289]

Man I didnt think I was around 20%.... I would like to lower it because I think I would look better but at the same time I really do not want to lose any size. How can I do this? Lower carbs (especially on non training days) and fat and eating clean sources of protein?

[bass]

yea its hard to tell from one tiny pic. high protein, low carbs, low fats is your what you need. simply go 300-400 cals below your maintenance, hit the gym everyday and you should achieve your goal. what you need to do is list your current diet so we can fine tune it for you.

[yeahbuddy289]

I think this is what im going to try:

meal 1:
1 cup oats
1/2 cup egg whites
2 scoops protein powder
All mixed in a blender using water in place of 2% milk
615 cals/ 73g protein/ 60g carbs/ 6g fat

meal 2:
8oz chicken breast
1 cup white rice
650 cals/ 40g protein/ 90g carbs/ 13g fat

meal 3:
8oz chicken breast
1 cup white rice
(same as meal 2)

meal 4:
2 cups oats
1 cup egg whites
2 scoops protein powder
mixed in blender with water
965 cals/ 93g protein/ 114 carbs/ 12g fat

total:
2880 cals/ 246g protein/ 324g carbs/ 44g fat

[Cuz]

18-20%. you don't look bad bro. I think id eat just a tad more though if I wanted to build some serious mass. Looks like you need to train a lot harder than you are bro, no offense just my opinion. Your upper pec/delt area needs a lot of work. But you have a good frame to start with. How long you been training? If you are afraid your carbs are too high have you tried cycling them on trainng days/?

[tragianos]

Man try to do carb cycling diet. i am trying i now with very good results. three months i dropped from 25% to 18-19. Slow but steady results while still gaining or at least not loosing any muscle mass. Also i think you can add an other maybe two meals so you can absorb the food faster and to make your metabolism work better and fill fuller for more time. also try after yorkout to have a high protein and high carbs meal as Protein shake with fruit, glucose, dextroze or honey if you can.

[yeahbuddy289]

Over the past couple months I have starting using the HIT method of training as outlined by marcus. I do a warm up and then a working set which always includes either assisted reps if i have a spotter or drop sets. As for having no upper chest I know it sucks and lately I have been starting out with inclines on chest day... any other tips? This is also the first year I have been able to work shoulders due to a bad injury so im trying to put on some delts. I think I would look 10x better if I could improve those areas... im not too concerned with having a 6 pack.

[Cuz]

Over the past couple months I have starting using the HIT method of training as outlined by marcus. I do a warm up and then a working set which always includes either assisted reps if i have a spotter or drop sets. As for having no upper chest I know it sucks and lately I have been starting out with inclines on chest day... any other tips? This is also the first year I have been able to work shoulders due to a bad injury so im trying to put on some delts. I think I would look 10x better if I could improve those areas... im not too concerned with having a 6 pack.

Start with inclined dumbbell presses 2 feelers and 1 working (HIT) set, go balls out and heavy as possible for 6-8 reps and try to have you a spotter to get you 2 more. Use this on all movements. Id then move to declines, incline fly's/cables.

Shoulders do standing military presses, side lats/front raises/rear delt raises and then finish with behind the neck seated smith press. You are going to have to go hard and heavy man only way you are going to build thick tissue.

[yeahbuddy289]

That actually is just about spot on what I have been doing. Why the declines though? And if im using cables for flys to hit upper chest do I move the pullys all the way up or down? (I have been doing them standing and with the pullys all the way up)

[Cuz]

if you in fact are implementing this training style then you need more cals. 2880 probably is barley maintenance for someone of your stats. I would icrease my protein to 300-350 and bump your fats up a hair maybe with some natural peanut butter. this should put up 3500+ depending on how much.

on the flyes if im using cables I use an inclined bench.and lay down and.do them that way. cables slightly above shoulder level. concentrated on the sqeeze at the top of it amd go slow on the negative end of the rep

[yeahbuddy289]

With my body fat at 20% should I be increasing my cals like that? Or should I lower my body fat and then try this?

[Cuz]

try upping your protein first before adding the fats and see what that does

[Cuz]

my macros are 300/300/100 and im the same height as you are. your fats are already low. try cutting some carbs if you want to get leaner and cycling them on training days if you think its too many cals. you need more protein imo

[Cuz]

you may just have to do cardio and carb cycle bro but like I said more protein for more mass.

[yeahbuddy289]

Thank you for all your help

[Cuz]

no problemo

[AD]

is that pic a totally relax pose? not flexing at all?

[Lunk1]

23%+ and not a lot of muscle mass evident. I'm guessing you work biceps and chest mainly.

[yeahbuddy289]

AD totally relaxed... Lunk I like you but I think that comment was totally uncalled for... And untrue by the way

[Cuz]

What is your waist measuring out of curiousity. Looks bout 35''?

[yeahbuddy289]

I am not near a measuring tape right now but I wear size 34 pants.

[--->>405<<---]

dude I doubt ur 20%bf

id have u 16-18%

google BOD POD and make an appt and go man. best way to find out.

ur not fat at all IMO. pretty much just a regular looking guy. id focuz on compound movements and train to get stronger. whatever amount of cals u maintain at id eat there and add some HIIT cardio 3-4 days per week.

what does ur training routine look like now for the week? not so much specific exercises but ur split, diet, AND CARDIO..

[AD]

you should take another pic fully flexed. that should be a better estimate of your bf%. totally relax pose tend to make you look flabby giving you a higher bf% estimate.

[yeahbuddy289]

My split is-

Monday- back/ bi's
Tuesday- chest/ tri's
Wednesday- off
Thursday-legs
Friday- shoulders
Sat./sun. - off

I'll take another pic flexed

[Cuz]

yeah I was about to say put up some better pics, and flex in one like AD said. If I just took a pic of myself right now after that bigass meal yall would probably have me at 25% lol. Someimes they can be misleading.

[Lunk1]

AD totally relaxed... Lunk I like you but I think that comment was totally uncalled for... And untrue by the way

Sorry if that came off as offensive. Re-reading it I can see how some might feel that way. I'm just giving an opinion based on the pic you posted. Perhaps it's just a horrible pic but I wouldn't guess that you spend a lot of time in a gym based on the photo you posted. Again, not trying to be offensive, just my judgment and opinion.

Perhaps a back shot, flexed shot and something with the wheels would change the whole situation. In my eyes I'm seeing some definition in the pecs and some size in the biceps. The lack of mass width across the shoulder sand lack of taper down to the waste just gives the appearance that the routine may be off. I really am sorry if that offends. You can critique my fat ass if it makes you fell better

[--->>405<<---]

You can critique my fat ass if it makes you fell better

you're so fat when someone tells you to haul ass u have to make 2 trips!

[Lunk1]

you're so fat when someone tells you to haul ass u have to make 2 trips!

You can do better. C'mon...what else ya got?

[yeahbuddy289]

Its all good lunk no hard feelings just trying to get some advice so I can improve. Here are a couple more pics... I dont know why but I feel as though I have a decent back but it doesnt show when I do a front double bi...

[Lunk1]

Its all good lunk no hard feelings just trying to get some advice so I can improve. Here are a couple more pics... I dont know why but I feel as though I have a decent back but it doesnt show when I do a front double bi...

See, there ya go. Changes the entire outlook. Sorry to be so presumptuous. Is that a bit of gyno on the left nip.

[yeahbuddy289]

Oh god I hope not... You think it could be?

[--->>405<<---]

See, there ya go. Changes the entire outlook. Sorry to be so presumptuous. Is that a bit of gyno on the left nip.

For a guy who sucks so bad at spelling u did pretty good with that word job.

OP how much weekly cardio u doing and what kind??

[Lunk1]

Oh god I hope not... You think it could be?

No..just looks a bit puffy. Prob. carrying a bit of fat around the nips which is common. A 5% drop in BF will change your look ALOT!

[yeahbuddy289]

I do absolutely no cardio as I am just trying to put on some mass.... I dont really care about having a six pack but at the same time I don't want to look like a giant blob

[Lunk1]

I do absolutely no cardio as I am just trying to put on some mass.... I dont really care about having a six pack but at the same time I don't want to look like a giant blob

My suggestion would be to concentrate on cutting down to a desired BF% then work on a clean, slow steady bulk up to desired weight. If uou lowerd BF you will be surprised how you have a larger appearance at a lower weight. ultimately your choice.

[Cuz]

front double looks good. lets see the back double. and you may be as low as 16%. start focusing on upper chest and delts, I kmow I said this earlier but it shows in theae pics as well. your arms look good man, pretty thick. nice job and a much better representation of your physical image.

[bass]

Its all good lunk no hard feelings just trying to get some advice so I can improve. Here are a couple more pics... I dont know why but I feel as though I have a decent back but it doesnt show when I do a front double bi...

you have some thickness but still put you at 20% IMO. lets just say you have a good base to start with and you can do great with good diet.

here is a pic to compare to,

[Back In Black]

I've got to ballpark you at 20% too. If you're 16% I'm close to 10%. And I'm not close to 10%.

But a back and leg shot would help giving a clearer estimate.