20% Body Fat Goal Is 10%

**GGallin** · 12-22-2006, 10:37 PM

Ok its official. I had my Bf% tested by a doctor this morning and I am exactly 20% bf. This comes as no surprise considering all of you told me that thats where I was roughly. My current goal is 10%. Ultimatly I would like to be more like 7% or lower by summer 07. I think its an attainable goal so thats what I am gonna do. I am going to try to do it slow so I do not lose much muscle mass which will be hard for sure. The doc showed me a good formula for seeing how much fat as opposed to lean mass I have. You multiply your weight by your bf% to determine the pound/ kilograms of fat you have. Then you subtract your pounds of fat from your total bodyweight to determine your pounds of muscle or lean body mass. So for me its 265X20= 53.00 or 53 Lbs of fat. So then you subtract 265-53=212. So I have 212 pounds of lean body mass. So I will have to lose 25 to 30 pounds of Bf to achieve my goal of 10%. Here are my most recent pics from last week. That formula works for everyone btw.

**abstrack** · 12-22-2006, 10:40 PM

KNock em dead! Not literally

**rafael** · 12-22-2006, 10:45 PM

how did he measure your bf? and good luck

**GGallin** · 12-22-2006, 10:46 PM

Originally Posted by abstrack

KNock em dead! Not literally

h I will buddy you better believe that! I have never been more ready. Next week marks the end of my deca test cycle as well. So I guess this unintentionally has turned into my New Years resolution.

**GGallin** · 12-22-2006, 10:48 PM

Originally Posted by rafael

how did he measure your bf? and good luck

With the Accu-measure caliper. I liked it so much I went and bought one for 20 bucks. I guess the other cheap one I bought was garbage, my old one told me I was 16% which would be nice but it was not my true measurement.

**rafael** · 12-22-2006, 10:50 PM

shoot...i should buy one ..ive been wondering about my b/f.

**chest6** · 12-22-2006, 11:18 PM

Good luck. Deca cycle

**Mick_540** · 12-23-2006, 02:49 AM

ggallin, cardio cardio cardio cardio. good luck!

**drak909** · 12-23-2006, 04:25 AM

diet . ... only imo

**Snrf** · 12-23-2006, 04:55 AM

Originally Posted by drak909

diet . ... only imo

Yeah this has been repeatedly said. Its too late now and as long as the cycle has kickstarted him into losing weight good for him.

you're lookin much better G! keep it up, by end of march I wanna see you at 10%! should be easy if you keep up the hard work

**GGallin** · 12-23-2006, 04:50 PM

Thanks everyone for being so supportive. I am gonna kick this weights ass.

**Snrf** · 12-23-2006, 04:57 PM

where'd the pics go

**Apex** · 12-23-2006, 05:24 PM

Good Job GG, I have one of those calipers myself - It says I'm 13%, but since I still have a gut, I question that. Keep it up Bubba!

**Foskamink** · 12-26-2006, 11:39 AM

25 lbs will be nothing for summer. (should be easy enough to loose)

**IBdmfkr** · 12-26-2006, 12:45 PM

Originally Posted by Apex

Good Job GG, I have one of those calipers myself - It says I'm 13%, but since I still have a gut, I question that. Keep it up Bubba!

Those calipers are junk.. if you have belly fat you're far from 13%.

**beatango2008** · 12-26-2006, 08:30 PM

Good luck brother and stay strong!

**powerbodybuilder** · 12-26-2006, 10:06 PM

All the best in your goals.

**GGallin** · 01-02-2007, 01:17 PM

Originally Posted by I**mfkr

Those calipers are junk.. if you have belly fat you're far from 13%.

Well everyone guessed me at about 20-25% SO HOPEFULLY ITS ACCURATE. I have started cardio this week and my diet will be perfect from now on. The new pics will be ready in a few months when I have something to be proud of.

***perfectbeast2001*** · 01-02-2007, 01:36 PM

good work buddy, keep it up man.

**Mick_540** · 01-02-2007, 04:03 PM

what do your cardio workouts look like?? it should be relatively easy to strip a large amount of that fat off you WITHOUT DRUGS OF ANY DESCRIPTION.

**EcToMoRpHiAn** · 01-03-2007, 12:48 PM

Originally Posted by Snrfmaster

Yeah this has been repeatedly said. Its too late now and as long as the cycle has kickstarted him into losing weight good for him.

you're lookin much better G! keep it up, by end of march I wanna see you at 10%! should be easy if you keep up the hard work

I have said it before, and I will say it again. Ignore the haters, although you started a cycle too early, you have your knowledge base and diet in check because of it. Keep up the hard work!

**GGallin** · 01-04-2007, 12:47 PM

Thanks again guys. I run at least a mile a day which is not much but for me it is. I also use the cross trainer and cycle machine. I am going to up the cardio as I go, I just dont want to over do it to fast. I am also concerned because I had my blood pressure tested by a guy at the gym and it was rather high at 140 and normal range is under 120. I am guessing its from the aas so I suppose that is to be expected. I am a week off my cycle now. I notice my strength is going down, I went for 405 on bench today and I could not get it the first try, but then I got mad and got it the second time around. I start pct next wednesday. CLomid all the way. Also would any of you reccomend clen for weight loss or would it be too risky considering my high blood pressure?

**Mick_540** · 01-04-2007, 01:54 PM

Mate, seriously, you don't need clen to drop that fat. It will melt off you if you do this right. And with the fat stripped off you will look twice as big.

Cardio, cardio, cardio.

Show us your complete training routine, day by day.

**LatinoPR** · 01-04-2007, 09:54 PM

Agree...cardio,diet,cardio,diet,cardio...but the most important is motivation and focus on your goals.

LPR.

**GGallin** · 01-05-2007, 01:25 PM

I have never been more focused than now.

**Mick_540** · 01-05-2007, 02:35 PM

as you get fitter you will notice improvements in focus, concentration, alertness, everything. and seriously, you've got a bit of size buried beneath that fat, so as the fat strips off you will actually look much BIGGER.

How about posting a log of your training???

**GGallin** · 01-06-2007, 10:25 PM

Mon I do heavy weight Biceps Triceps shoulder raises and butterflys and also some cardio maybe a mile or more on treadmill or cross trainer. Tues I do Chest mainly. Wed I do squats calf rasies and other miscellaneous body parts. On thurs I do light weight high reps of biceps triceps shoulders and chest. Friday is usually a slow day just whatever I forgoty to do earlier in the week. It sounds a bit sloppy in some areas but it works for me. I also do pullups practically everyday of my workouts and run or some kind of cardio. Every night I do at least 100 situps. That is roughly what you can expect of my weekly routine. Some times I take a day off in the middle of the week if I am sore so I can recover better which is why Friday is a screwoff day for me since some weeks I wont go at all on fridays. It seems to be working so far. Since I have added cardio this week I have lost about 5 lbs and I feel pretty good all around.

**Mick_540** · 01-07-2007, 04:04 AM

In my opinion (and its only my opinion), your workout plan seems a bit unstructured. I think you could make some really good changes to your physique with a well designed set of workouts, and include much more cardio for a variety of reasons. One of those reasons is to get you FIT (I'd suggest you need to get your blood pressure down). I sent you a PM with some suggestions, but you might want to ask other people here for their opinions.

Anyway, good luck dude!

**Kale** · 01-07-2007, 04:59 AM

Good luck dude. You might want to do something about that growth on your hip in he second pic as well

**GGallin** · 01-07-2007, 06:11 PM

thats my son

**Kale** · 01-07-2007, 06:27 PM

Originally Posted by GGallin

thats my son

I was kidding

**GGallin** · 01-08-2007, 10:55 AM

I know

**Mick_540** · 01-08-2007, 01:59 PM

ggallin, how you progressing??

**GGallin** · 01-09-2007, 10:05 AM

Good, my strength is down a little since the cycle but the weight is coming off quick. I weighed 265 last week and this morning I weighed 257. I am doing everything it takes to lose this weight. I have picked up the pace on the cardio as well. I will be 10% bodyfat before you know it.

**Foskamink** · 01-15-2007, 11:12 AM

Originally Posted by GGallin

Good, my strength is down a little since the cycle but the weight is coming off quick. I weighed 265 last week and this morning I weighed 257. I am doing everything it takes to lose this weight. I have picked up the pace on the cardio as well. I will be 10% bodyfat before you know it.

just keep at it and take it easy. make sure u get a acurate measurement at 13-16% bodyfat and good pictures, you will probly look as you want then,
asin you wont need to get down to the big 10 to look really great. all these body fat measurements and guesses but i think 13% will be a magical number visually and 10 will be shreded.