My body fat

[jbruno]

Just joined and wanted an opinion on what my body fat % might be.
Any feedback on what I need to work on is also appreciated. I have been training for 7 months after a 16 year lay off. I weighed 180 when I started and am now at 210 with less bodyfat. I was taking quite few of the Gaspari supplements, not the original Halodrol, with some results but these are probably negligible. I have come to the conclusion that Creatine and Whey are useful and basically everything else is junk. My diet has been pretty strict the last 2 months and it shows.

[Matt]

The photo isnt to good dude, but from what i can see i would guess 16/20%

[jbruno]

Sorry about that here's a better one. This one is has no legs but a general estimate. I did my bodyfat with one of those handheld deals about 3 months ago but I don't think they are all that accurate. It was 18%. At the time I thought I was more than that. I had a good gut going.

[Matt]

Yeah i would say 18/20%, diet is every important, what are your goals, if its to get your bf down then try some cadio, and maybe post your diet..

[jbruno]

Hi, I do no cardio right now. I plan on starting in March 1. I know that I probably should be doing some but I am afraid of losing what muscle I have I want to get up to 225 and then bring the bodyfat down but I am sticking to the March 1 timeline. Longterm I would like to weigh 240 with a 12 to 14% bodyfat. Not sure if this a realistic goal for me to do naturally but I'm committed and focused. It's too early to think about using yet. Anyway, I just cleaned up my diet about a month ago. Here's is my typical diet on a training day ( 4x a week).
7 :30 AM Oatmeal with fatfree milk and raisins / protein shake
8:30 AM Workout
10 AM 3 eggs 2 pieces of wheat toast (all natural/organic)

12 AM Tuna on wheat and Piece of fruit

2:30 PM Protein Shake
4 PM Piece of wheat bread w/ organic peanut butter or fat free cottage cheese w/ pineapple

6 PM Fish/ Chicken/Beef w/ potato or brown rice (I am no longer going to eat white potatoes instead I'll do sweet) and vegetable occasionally spaghetti
(whole wheat)

8Pm Cottage Cheese w/ pineapple
9 PM Protein Shake

I workout on Wed, Thurs, Sat, Sun I do all sets to failure rep range for compound movements is usually 4-8

Wednesday Chest Shoulders Abs

Barbell Bench Press 4 Sets Incline Barbell or DB ( I rotate) 4x

Behind the Neck Press 4 Set Lateral Raise 2 sets Bent Over Raise 2 Sets
Abs- 6 sets

Thurs. Legs
Squats 5 Sets Leg Press 3 Sets Stiff Legged Deads 4 Set Leg Curls 2 Set
Standing Calf Raises 3 Sets Seated 3 Sets

Sat Back/ Abs
Chins 1 Set to Failure (only up to 4 reps)
Pulldowns 3 Sets
Bent Over Row 4 Sets
T Bar Row or Pulley ( I rotate these) 3 Sets
2 Set Hyperextensions
Abs

Sun Arms and Calves

Barbell Curls 4 Sets Seated Curl 3 Sets
Closegrip Bench Press 4 Sets Pushdowns 3 Sets
Reverse Curls 3 Sets Forearm Rolls 2 Sets
Calves Same as above

Any suggestions are appreciated. Also, at what point should I change my routine? That is, exercises.

[Deltasaurus]

your goal is to lean out, so your training goal should be do be intense and still lift moderately heavy so your body knows that it needs to keep the muscle and not do away with it, the main thing that you are going to manipulate is Diet which will be in a 500kcal deficit and cardio which you will do 4-6 times a week for 30-45 minutes the method of cardio you choose is not as important as actually doing the cardio.
So keep you workouts short and intense and do cardio at a medium intensity for 30-45 minutes 4-6 times a week

-AJ

bump for clarifications if need, BTW its a matter of time just be patient thats the hard part

[jbruno]

Thanks, AJ. I guess I wasn't all that clear on my goal. I want to put on 15 more lbs. naturally over the next couple of months and then work on my bodyfat level. My goal overall is about 13-15%. I've put on some decent size especially my arms, they are close to 17" cold . I want to weigh 225 in the short term and 240 in the long term. I have the belief that cardio will make the 225 weight target in the short term more difficult. In other words I like being bigger and mentally I feel better. Look forward to your thoughts on this and advice.