Body fat

[tileguy123]

Tryn to get my bf in check ,,, all the googling I've done how's I'm somewhere between 17-22 % but that seems high to me . I'm 5 11" 175-80 depending , 16" arms , 15 " neck , waist measured above belly bottom is 35-36 depending on whether slack or flexed . Visible ab muscles when flexed but slight gut when relaxed . I can pinch bellyfat below the belly button . Stomach is only place I carry fat . Been increasing cardio slowly from 1 mile runs to 1.5-2 mile , 5 days a week .
Does this sound like 17-22% percent

 

[Chaser4life]

Slight gut when relaxed puts you easily in that range bro. Sorry to say it does. I can see all 8 of my abs at any time of the day when relaxed with indentations on each side and im measuring 11.7-12.5%. A good indicator is you are at 12% when you can see visibly (easily) abs throughout the day. Most people WAY underestimate their body fat.

Guy came up to me 2 weeks ago says, "Im gonna be 10% in a couple weeks diced. He was clearly 20% easy and thought he was 12%. He thought I was 7 ish.

Keep up the good work, diet hard and fat will melt away

 

[tileguy123]

Ty ...

 

[TheGuy85]

Fat is a son of a bitch. All my body fat goes to my gut too, fucking sucks. I always pick up body fat during PCT and the amount of cardio I have to do to get rid of it easily overtrains me with the weightlifting (when I am off cycle). I end up losing strength and feeling burned out. Winter is brutal, I end up cutting cardio down a lot and that is my fat time of the year .

 

[tileguy123]

Sad thing is I have a really nice six pack shining through when flexed . Just last month I cut a lot of sugar , bread and carbs completely out . Tryn to cut bf hard so I can do something worthy

 

[Chaser4life]

Didn't mean that to get you down, only to motivate you. Seriously, lay out a diet with a slight calorie deficit, and in some cardio and do a little ab work. 12 weeks later you'll be in low teens if not lower

 

[TheGuy85]

Didn't mean that to get you down, only to motivate you. Seriously, lay out a diet with a slight calorie deficit, and in some cardio and do a little ab work. 12 weeks later you'll be in low teens if not lower

Now your making it sound too easy . Calorie deficit is a bitch when you weight train. I did 1600-1800 calories ED, 3 days of high intensity cardio, another day or 2 of light cardio (sometimes skipped light days), I was doing 4 days of weight training a week, minimal to no strength gains (if I worked too hard I actually lost strength), but lost weight and body fat. I did this before I ever cycled or used any AAS, I used no fat burners, no supplements, nothing. Dropped about 15 lbs in approximately a month (Went from 185 to 170).

 

[TheGuy85]

I felt extremely lethargic and hungry, it is very hard to push through this. Stimulants would have been nice (something stronger than caffeine ).

Try hill sprints and burpees, they work great (make sure your doing proper burpees). Short bursts going all out, with short rest periods. I did tabatas but they fuck up my leg work. I tried sticking them in after back squats. Would do front squat tabatas. Tabata training is probably the best way to burn body fat.

 

[tileguy123]

I have a hard time believing im at 20% maybe i should post a pic?

 

[Oregongearhead]

Yes - your probably around 21% bodyfat . According to :
Army Body Fat Calculator.com < I go here for a quick fat reference , and they are always very close to actual bodyfat . CUT YOUR CALORIES !!

 

[Purge]

Have you tried "If It Fits Your Macros?" 40% carbs, 30% fats, 30% protein.

 

[BIGMESC]

Ouch, just did mine, thought I was around 14% using calipers, it says 16%

Yes - your probably around 21% bodyfat . According to :
Army Body Fat Calculator.com < I go here for a quick fat reference , and they are always very close to actual bodyfat . CUT YOUR CALORIES !!

 

[Oregongearhead]

Ouch, just did mine, thought I was around 14% using calipers, it says 16%

Calipers of course are the most accurate way to measure fat (after hydro-testing), but you have to use them correctly or you get mixed readings .
The Army calculator is pretty close you got to admit ; but it too can have a plus or minus of 2 or 3 % too .
Especially considering we are all unique , and 2 guys the same height and weight will "wear" the weight different .

 

[lucabratzi]

Actually a bodpod is the next most accurate next to water tank. The calipers can be way off sometimes. I've seen guys read 10% on calipers but 16% on bodpod

 

[tileguy123]

Ima post a pic up tonight see what the consensus is . Wanted to start my first cycle in march but will wait until my b/f is correct

 

[tileguy123]

not best pic,,, tats are a bit incriminating but fuck it

 

[Undertow333]

15 to 17? Hell I don't know. I'm terrible at that sort of thing. I will get flamed for it I'm sure but try intermittent fasting. It has made a visable difference in just a few weeks for me. When I get back on cycle, I will probably go back to carb cycling for that cut though. Just depends on how the next few weeks pan out.

 

[Chaser4life]

18-19% Body fat. Was this cold? Pre Gym? Post gym?

 

[tileguy123]

18-19% Body fat. Was this cold? Pre Gym? Post gym?

I think this was post gym, but last month, and ive been bumping up my cardio . Ive been steadily increasing the amount of time im running, and the frequency, have gone from 3days to 5 days a week, and from a mile in 9min, to 1.5-2miles in about 8min miles. Ill be really happy to shed the the bf, which is literally all in a patch right under my bellybutton. I may delay my first cycle until spring instead of march if i cant get it in check

oh i should add my diet is been way better too, eating 2 eggs in the am, with a cup of oatmeal. cup of white or brown rice for lunch, yogurt, and leftover from dinner (chicken or fish), and then dinner is tilipia/salmon, or chicken breasts, and veggies. a protien shake before or after lifting. Havent had fast food in officially 1mo, and gunna keep that up. Im sure im burning through calories, cause Im working F/t setting tile, also starting last month, after a year off from a injury. So between working 5days a week , and 5 days a week in the gym, my girl says shes noticed my stomach sliming up lately.

 

[MrSlate]

This might help a little. Now weather or not these people actually had there body fat measured I'm not sure.