6 years training natural

5.11
182 lbs
Bf ?
Age 23
6 years powerlifting / bodybuilding

I was thinking about starting a new diet for 6-8 weeks to get rid of all my excess body fat, as u can see in my pics my lower back isn't tight enough, what do you guys think ? Any guess to what my bf % is ? I want to get to 8-9 % bf in 8 weeks max is this possible ?

Lift stats (1rm)

Deadlift - 200 kg
Squat - 145 kg
Bench - 105 kg
Press - 80 kg

Thanks

a pic in ur display isnt quite suffiencent.

get some ones up ad of ur total body. then we can give u a close estimate of BF%

180lb power lifter only 105kg bench?

Here are my pics had some trouble downloading them last night but ok now.

Some more

Quote:

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Originally Posted by Ishallnocheatmyself

180lb power lifter only 105kg bench?

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Yer man, I need some help with this , my bench is not good to be fair, need some tips, ??

1 more , bf % guess ? Thanks

Here is my diet

10 am - 3 whole eggs and 2 slices of whole grain bread, coffee with cream and sweetener, 2 pints of water

1 pm - 250 grams of turkey, an apple, large green salad with oil and vinegar, large bottle of water

4 pm - 300 gram of any oily fish, usually salmon, tins of tuna or mackerel, large portion of carbs, usually pasta and green salad or rice.

Daily calories - 2000 - 2500
Pro - 200 g

I can't work out how you are getting that many calories unless your fat intake is really high? Your protein is too low but if like to see the other macro's.

Oh and your back garden needs waxing and the grass on your legs needs cutting!

Quote:

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Originally Posted by SteM

I can't work out how you are getting that many calories unless your fat intake is really high? Your protein is too low but if like to see the other macro's.

Oh and your back garden needs waxing and the grass on your legs needs cutting!

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Lol nice
I'm gonna get a diet worked out
I want get to about 170 lbs at a sickingly low bf, like 5 %

Quote:

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Originally Posted by SteM

I can't work out how you are getting that many calories unless your fat intake is really high? Your protein is too low but if like to see the other macro's.

Oh and your back garden needs waxing and the grass on your legs needs cutting!

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Nice lol
I want to get to a sickingly low bf. 5 %

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I think you need a little bit more weight on, muscle weight at least.

But, to each is own.

Leg work by all means. As you said the lower back needs work the legs glutes and lower back work in unison on a lot of exercises. Deads, squats, and calf work will pay big dividends. Ride a bike with high resistance this will burn fat and build the legs etc.

Stop thinking about body fat! Start getting stronger. Start to eat. I have more for breakfast have you have all day, if my diet was that boring I would be totally depressed, Chicken, Steak, Lamb, Tuna, Salmon, buy a Thai cook book, move to rice. Once you have some size you can think of cutting down, first you must grow! Good luck.

Quote:

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Originally Posted by SteM

Oh and your back garden needs waxing and the grass on your legs needs cutting!

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lmfao. Yes Op you will look much better trimmed up. Good job so far, start rowing more, thicken up that back.

Thanks for the comments, good stuff all taken on board, time to eat !

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Originally Posted by Far from massive

Leg work by all means. As you said the lower back needs work the legs glutes and lower back work in unison on a lot of exercises. Deads, squats, and calf work will pay big dividends. Ride a bike with high resistance this will burn fat and build the legs etc.

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Good stuff, I have an exercise bike I will try this

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Originally Posted by BG

lmfao. Yes Op you will look much better trimmed up. Good job so far, start rowing more, thicken up that back.

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Will do

Quote:

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Originally Posted by John Andrew

Stop thinking about body fat! Start getting stronger. Start to eat. I have more for breakfast have you have all day, if my diet was that boring I would be totally depressed, Chicken, Steak, Lamb, Tuna, Salmon, buy a Thai cook book, move to rice. Once you have some size you can think of cutting down, first you must grow! Good luck.

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Thanks

yeah your diet is shit and lifting weights for that long with a diet like that is why ur bench is sub-par.. learn to eat and supplement

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Originally Posted by Lfs2shrt2bsml

yeah your diet is shit and lifting weights for that long with a diet like that is why ur bench is sub-par.. learn to eat and supplement

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Thanks for no help what so ever, keep it to yourself

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Attachment 123466

just took this now, ive added 2 pounds since the last pictures ...

This taken last night , 8 pounds dropped

Yes i look constipated , but at least I'm smiling !