How high am I in body fat percentages?

[Estoy]

Summary of ''lifting career'': I lift for about a half year to 9 months now, have dirty bulked(stupid me, I know) for about 4-5 months and I am dieting for 4 weeks now.

The pictures were taken 1.5 weeks ago, have lost 1kg(2.2lbs) since then, but my current body doesn't differ a lot from the pictures since the time span isn't too long.

So guys, what do you estimate my bodyfat?

[Times Roman]

20%

when's the baby due? =)

(j/k mate, relax!)

[Estoy]

Hi bro,

Thanks for your response. I laughed actually, lol. The problem is that most of my fat goes directly to the stomach and surroundings, the rest of the fat sprides itself widely.

[Times Roman]

well, keep at it in the gym.

when I was a kid, they (the older boys) said my muscles looked like mosquito bites on a strand of spaghetti.

when you get up to 50 posts, I can send you my macro calculator that will guide you on how to eat the right way. Diet is a huge part of growing muscle, and I'd bet money you do not eat enough protein.

Tell me
height
weight
bf% = 20 we can assume
age
activity level, or we can just assume moderate

and I can put together a very basic nutrition plan for you

---Roman

[Estoy]

Hi bro,

Thanks for your post. I only have studied nutrition for more than a month now, before that I really knew nothing. I basically ate 3-4 times a week at the mc donalds in my dirty bulk, so you know how idiotic i used to be.

When i begun, I was 58k-58.5kg(129lbs), I am now dieting for 4 weeks(tomorrow my 5th week will start) and am 56kg right now. Meaning I have already lost some pounds fortunately.

height: 5'3-5'4(i know, I am short lol)
weight: 56kg(123-124lbs)
bf% = 20
age = 19
activity level: I lift 4 times a week, do boxing on saturday with a friend(used to compete, but stopped due to school cause I had too less time but the sessions are pretty intense with sparring with him) and I am planning to do cardio every day in the morning(20-30 minutes) from tomorrow.

Macro's: 80gr carbs, 145gr protein and 69-70gr of fats, meaning a calorie intake of 1525. Note, I didn't do this for all the weeks. First week my calorie intake was about 1580-1600, my second week of dieting was awful(i switched to a keto diet, but it was so horrible, i couldn't hold it and i skipped meals constantly, third week and 4th week I did the 1525)

Thank you very much for your help. I really appreciate it.

[Times Roman]

to break even (weight) a weight lifter with your profile would need to eat at least 2300 cals/day
of that, a very minimum grams of protein per day would be 150, but optimal would be 240 grams/protein/day.


you, my friend, are in the awkward position of being "skinny fat". I would recommend not bulking nor cutting for now, but just work on improvements to your LBM profile at the 2300 cals/day.

As your physique improves, you can start bulking by slowly recalculating your macros and maybe add 150 cals/day to your TDEE. But at some point, you will also need to cut to improve your BF%.

get your post count up to 50 and then PM me so I can send you the calculator

good luck!
---Roman

[Estoy]

Hi bro,

I will PM you as soon as possible. Thanks for the help.

One question, isn't 20% bodyfat too much to bulk? I heard somewhere that the fatter you'll get, the more fat cells wil be created.

My plan was to cut down to 15% body fat, then refeed my body for a month and start cutting again until I was 12%.

Again, I really thank you for your help.

[SEOINAGE]

Hi bro,

I will PM you as soon as possible. Thanks for the help.

One question, isn't 20% bodyfat too much to bulk? I heard somewhere that the fatter you'll get, the more fat cells wil be created.

My plan was to cut down to 15% body fat, then refeed my body for a month and start cutting again until I was 12%.

Again, I really thank you for your help.

He's mainly saying to recomp, work on nutrition and your training, while neither gaining weight or really losing much weight either. I would put you up higher than 20%. but you can bring that down without a strict cut, reason he suggests this is you still need to develop some muscle mass, and being relatively new you should be able to recomp fine. Going with a fast cut you won't be able to really develop LBM which you need as well. I definitely would do your best to keep bodyfat gain to a minimum from here. And his suggestion of adding 150 calories isn't going to just make you fat, it is a really small amount.

You certainly could cut, but I wouldn't do a refeed for a month, maybe strict maintenance, but overall getting down to 15% is going to take some time.

[Times Roman]

Hi bro,

I will PM you as soon as possible. Thanks for the help.

One question, isn't 20% bodyfat too much to bulk? I heard somewhere that the fatter you'll get, the more fat cells wil be created.
My plan was to cut down to 15% body fat, then refeed my body for a month and start cutting again until I was 12%.

Again, I really thank you for your help.

In addition to what Seoinage mentioned, I just wanted to clarify that you do not get more fat cells. Fat cells change size, and either get bigger or smaller, but the overall quantity of fat cells in your body remains more or less, fixed.

You can lipo an area, but eventually, your bf% will once again find equilibrium based on your activity levels and caloric consumption. So the fat cells you lose through lipo, the other fat cells will offset by growing larger.

Make sense?

---Roman

[Estoy]

Times Roman and Seoinage,


First of all, thank you both for trying to help me out.

The reason why I want to cut down to 15% is because my face has got fat too much. It makes me very insecure, I used to get girls on a weekly base without doing much, just showing my face, but now I am scared to take pictures and girls have commented on my face being way rounder(indirectly saying that it's too round).

I had those jawlines that were very aesthetically, but they have faded away since my bodyfat% has gotten so high. I want to cut down to 15% to feel okay about myself again, because I feel like **** and have gotten very insecure.

I need to get to 15%, even though I have to sacrifice the little muscle I gained these 6 to 9 months. I hope I don't come off as cocky or as arrogant, I appreciate all the help you guys give me.

I know it's not easy to get to 15% and I know it isn't going to be done in just 3 weeks, but I am willing to put in the hard work and dedication that is needed to get me down to 15%.

[Times Roman]

Good luck

It is always better to want to improve for your own sake, and not for the sake of others, but that doesn't mean you shouldn't make the effort.

[Estoy]

Thank you!

I know exactly what you mean, but I have been feeling so *** lately, that all I think of is getting my face back. I don't really care about a fat belly or fat thighs, but my face does affect me a lot.

Thank you for your help anyways

[Matt007]

I would say 25% or higher
Get your diet in order and over time everything will follow suit

[wcarnold2]

21-24% id say

[jesse4466]

Those photos made me laugh.. sorry. I would suggest cutting out the alcohol completely and doing cardio at end of workout, then situps for 15-20 min everytime.

[Estoy]

Jesse,

We are not here to harrass eachother. You can keep your troll-comments, I do not want them. Besides that, situps for 15-20 min everytime? Broscience at its highest. Why don't you post pictures of your physique so I can critique yours? Or are you just an internet troll that's here to diss other people?

I'm going to report you.

[jesse4466]

Sorry for offending you, my apologies.

You can view my pre-cycle photos on my profile. I'll post ones post cycle also.

Cheers