Another BF% Request

[KBall32]

I'm sure guys get sick of this question, but I need to know where I am to get to where I want to be. Trying to get to 12%BF, any suggestions would be appreciated. I have reviewed the diet area so I kind of know. Just need to get rid of that stubborn mid section fat, then start adding lean muscle. Thanks For the help!

Stats

Age 44
Height 6'4
Weight 233 Started at 245 2 months ago
BF% ??
TDEE 3300 Eating right at 2800-2900
Macros Protein 40% Carbs 40% Fats 20%
Training Experience- Lifted since High School, Played College Basketball
Back at it 8 months after taking 2 years off after my divorce drinking too much eating like crap, feeling like crap

[Bio-Active]

18-20 cardio and nutrition brother

[Back In Black]

Over 20% for me.

I'll wager you are eating too much protein, I hate % splits. Post your diet in the diet forum and tell us there what results you have been getting.

[The Deadlifting Dog]

I am going with 18-19%.

[KBall32]

Wednesday, August 12, 2015
Breakfast
Calories Carbs Fat Protein Sodium Sugar
Optimum Nutrition - 100% Gold Standard Whey Protien, 2 scoop (31.5g)
240 6 2 48 300 4
Quaker Oats Instant Oatmeal - Quaker Oatmeal -original, 2 packet (35g)
200 38 4 8 150 0
Egg, whole, cooked, scrambled, 3 large
273 3 20 18 265 3
Blueberries - Raw, 1 cup
83 21 0 1 1 14
Add Food
• 796 68 27 75 717 21
Lunch
Publix - Boar's Head Roast Beef Sub With Peppers, Lettuce, Tomato, , 1 half
620 100 7 56 60 10
•
Dinner
Ny Strip - Steak, 9 oz
750 0 51 69 180 0
Eurest - Grilled Asparagus, 8 ounce
66 9 3 5 54 4
• 9 54 74 234 4
Snacks
Pure Protien - 100% Whey Protien, 3.5 scoop (42 g)
525 28 9 88 350 7
Nectarines, raw, 1 cup slices
63 15 0 2 0 11
Cottage cheese - Lowfat, 2% milkfat, 1 cup (not packed)
203 8 4 31 918 1
•

Totals 3,023 228 101 325 2,278 55
Your Daily Goal 3,718 465 124 186 2,300 139
Remaining 695 236 23 -139 21 84
Calories Carbs Fat Protein Sodium Sugar

Sorry to post in this area, this is my first post. Pretty standard day for me, a little high due to the planned steak dinner, fat intake as well.
Usual dinner is 2 chicken breast and vegetable. Back in Black, I think you are spot on with the too much protein. Not sure how you knew. Thanks everyone for the help.

[KBall32]

Also with regard to training, I lift Mon-Fri one body part per day. Been implementing Marcus's HITT approach so I leave the gym after 45min-Hr a sweaty exhausted mess. Cardio 5-6 week either elliptical 30 min or I have been riding my bike in the morning lately 15 Miles about an hour.

[davidtheman100]

20-22%

[KBall32]

Gonna drop to 2500 Cal and keep cardio and training the same. Probably drop the protein shakes and get protein from 100% clean whole food sources. I will post an updated pic in about a month. Thanks for the help.

[tarmyg]

I would revise the percentage goal to something more easily reachable, like 15% or you might simply set yourself up for failure. Or use a pair of pants as measurement, like I want to get into size X and use that as partial goals to constantly keep yourself motivated.

[KBall32]

Thanks T I will do that. Actually I revised my goal to 15% in my mind and I have already gone from 38 pants fitting tight to 36 fitting well. Also, at almost 6'5 I'm not sure a really low BF will look all that great. Thanks for the help! BTW- reviewed your cutting log for motivation.

[gbrice75]

18-20 cardio and nutrition brother

Spot on. Exactly what I was thinking before seeing this.

[KBall32]

Updated photo. Another belt loop down.

[KBall32]

So out of nowhere it seemed like overnight, I dropped 2 pounds after 3-4 weeks at a plateau. Lost a beltloop, hugged both my kids after school and they separately said "Daddy your belly is gone". Is it normal to have waves of activity like this? Water??

[SEOINAGE]

To me it seems like you are lower than what people are saying. But pics can be hard to tell. I just look at the pics and say dang he looks almost as good as me, but I wonder if I have a self image problem. Calipers are reading 10.1% bf, but I'm guessing several percent higher.
Also everyone carries their body fat so differently. My legs are paper thin, and last year I started getting glut striations, but even then had lower belly fat that bulged.
I think you have nice distribution, and you will be really happy with your results if you keep up if it.

[SEOINAGE]

So out of nowhere it seemed like overnight, I dropped 2 pounds after 3-4 weeks at a plateau. Lost a beltloop, hugged both my kids after school and they separately said "Daddy your belly is gone". Is it normal to have waves of activity like this? Water??

Yes completely normal.

[KBall32]

Thanks for the reply. I got caliper tested at the gym twice (Two different people) and the results were 13%, which I believe is total BS and why I requested feedback here, but I also don't think I am over 20%. Of the three tested areas, chest almost no fat, leg basically none, stomach almost all of my fat is there causing me to look like I have higher overall BF%.

[bass]

based on the pic id guess close to 20%

[KBall32]

Updated photo down 2 pounds. Any change in BF?

[KBall32]

Yes I'm freeball*** at work. Had to do laundry.......

[KBall32]

Can anyone please remark on what they think my current BF%, and change since 8-11. I am going to slow to retain muscle, but still gets frustrating. Also hate feeling small in a shirt as I cut Body Fat. Going to try a recomp when I get to 15%. Thanks in advance for the feedback!!

[MR-FQ320]

Wednesday, August 12, 2015
Breakfast
Calories Carbs Fat Protein Sodium Sugar
Optimum Nutrition - 100% Gold Standard Whey Protien, 2 scoop (31.5g)
240 6 2 48 300 4
Quaker Oats Instant Oatmeal - Quaker Oatmeal -original, 2 packet (35g)
200 38 4 8 150 0
Egg, whole, cooked, scrambled, 3 large
273 3 20 18 265 3
Blueberries - Raw, 1 cup
83 21 0 1 1 14
Add Food
• 796 68 27 75 717 21
Lunch
Publix - Boar's Head Roast Beef Sub With Peppers, Lettuce, Tomato, , 1 half
620 100 7 56 60 10
•
Dinner
Ny Strip - Steak, 9 oz
750 0 51 69 180 0
Eurest - Grilled Asparagus, 8 ounce
66 9 3 5 54 4
• 9 54 74 234 4
Snacks
Pure Protien - 100% Whey Protien, 3.5 scoop (42 g)
525 28 9 88 350 7
Nectarines, raw, 1 cup slices
63 15 0 2 0 11
Cottage cheese - Lowfat, 2% milkfat, 1 cup (not packed)
203 8 4 31 918 1
•

Totals 3,023 228 101 325 2,278 55
Your Daily Goal 3,718 465 124 186 2,300 139
Remaining 695 236 23 -139 21 84
Calories Carbs Fat Protein Sodium Sugar

Sorry to post in this area, this is my first post. Pretty standard day for me, a little high due to the planned steak dinner, fat intake as well.
Usual dinner is 2 chicken breast and vegetable. Back in Black, I think you are spot on with the too much protein. Not sure how you knew. Thanks everyone for the help.

TOO Much sugar, drop all sugars, alcohol if any, use more 'whole foods', drop dairy, keep 40/40/20 split, drop calories to 2500, 3000 on a weeekend. cardio 6 times a week if not 12, weights four times a week, 4/5 sets 0f 12 of 5/6 exercises.- compound lifts

[Kramer33]

KBall, I'd say 15-16% now. Keep up the hard work! You've definitely leaned out since the OP. You don't look smaller, just leaner.

[KBall32]

Thanks Kram- Maybe look like you in a couple more years!

[SEOINAGE]

Seriously, don't worry about looking small, your after looks far better. I know this is tough, as I face it as well. But you look great, keep it up.

[Buff99]

15 is my guess

[gbrice75]

Fat loss (and even more so, muscle growth) is rarely linear. Going through plateaus followed by 'spurts' is perfectly normal and should be expected.

Why are you so caught up in numbers? Go by what you're seeing in the mirror, how your clothes are fitting, take measurements, etc. Don't set a goal of (or base the start of a recomp on) a specific BF%; you don't know what you're going to look like when you get there. I would suggest you just keep doing what you're doing, assuming it's going well for you and you aren't in fact losing too much muscle in the process. *Some loss is inevitable, but the goal is to mitigate that as much as possible via nutrition, rest, continued intense training, and refeeds as needed.