Body fat estimate + where to go from here

[6FootFatty]

I'm 6'2" 290lbs and my maintainece is about 3k. You sure yours is that high at 2700?

Not sure man.. some calculators I’ve also used say 2600-2700. I workout 7 days a week followed by 20-30 mins HIIT after each workout.

Anyways, I don’t eat anywhere near 2700 anyways. My bad days are 22-2300. And I seem to be losing weight at this range.

Also, I guess being 23 helps too.

 

[BigRed91]

Yea man definitely don’t cycle yet I see so many guys at the gym who cycle and look like garbage and just keep losing fat and building muscle naturally for now

 

[showstoppa]

Just do what I said. You need to build some muscle.

If you don't want to do what I suggested then Google greyskull lp. Do that and the burpee challenge. Or you could do something like kinobody and add squats.

 

[spiffy0]

I wish you all the best bro but did you really have to include your hairy plumbers crack in the pic? Serves me right for eating and reading threads

 

[6FootFatty]

I wish you all the best bro but did you really have to include your hairy plumbers crack in the pic? Serves me right for eating and reading threads

Lmao. Sorry brah. Good news though, it’s shaved off!

 

[FourOneDeuxFitt]

I think getting leaner and seeing what your actually working with would be a good starting point to build off of. As most of the members have already stated a solid routine is key next to a nutritious diet for your goals. The link presented for the dual factor program written by @weighted chinup woild be great to get you going with the majority of it focused around compound lifts.

As @HIGHRISK stated i also believe your maintenance seems a bit high for your stats. I’d reevaluate that for sure.

Personally also as stated I would stay away from AAS right now. You have exponential room to grow still before needing to put your feet in the water. I wish I would have waited longer myself honestly and just focused on eating more real food and having a much more well structured routine back then but I was seeking instant gratification.

There’s a ton of great information on these forums for diet and training. Soak it all up and get ready to put some hard work in. (Not saying your not already putting forth effort) but consistency is key and you’ll never know if you don’t ask like you have making this forum.

 

[6FootFatty]

I think getting leaner and seeing what your actually working with would be a good starting point to build off of. As most of the members have already stated a solid routine is key next to a nutritious diet for your goals. The link presented for the dual factor program written by @weighted chinup woild be great to get you going with the majority of it focused around compound lifts.

As @HIGHRISK stated i also believe your maintenance seems a bit high for your stats. I’d reevaluate that for sure.

Personally also as stated I would stay away from AAS right now. You have exponential room to grow still before needing to put your feet in the water. I wish I would have waited longer myself honestly and just focused on eating more real food and having a much more well structured routine back then but I was seeking instant gratification.

There’s a ton of great information on these forums for diet and training. Soak it all up and get ready to put some hard work in. (Not saying your not already putting forth effort) but consistency is key and you’ll never know if you don’t ask like you have making this forum.

Hey man.

Any other recommendation on how to calculate maintenance?

I seem to lose weight at 2000-2200 calories for sure (as I’ve tested before).

 

[FourOneDeuxFitt]

If that’s working for you for now then stick with it and keep working hard with quality food, solid training regimen, and ample recovery. Keep reading and learning the more knowledge the better. Everybody is different. My experiences may not work well for you ya know it’s a lot of trial and error in this game but there’s enough info here to get you started off right. The goal is to enjoy eating and enjoy training especially at your age.

 

[Ohiopower]

Thanks for the advice brother.

I posted my routine below.

Monday-Friday


Chest:

Incline Bench 3-5 sets

Flat Dumbbells 3-5 sets

Decline Machine 3-5 sets

Peck Deck 3-5 sets


Back:

Deadlifts 3-5 sets

Tbar Rows 3-5 sets

Pulldown 3-5 sets

Pullovers 3-5 sets

Bent Over Rows 3-5 sets


Legs:

Squats 3-5 sets

Leg Press 3-5 sets

Leg Extension 3-5 sets

Leg Curl 3-5 sets

Calves 3-5 sets


Shoulders:

Military Press 3-5 sets

Front Raises 3-5 sets

Side Raises 3-5 sets

Rear Delts 3-5 sets

Shrugs 3-5 sets


Arms:

Headcrusher 3-5 sets

Barbell Curl 3-5 sets

Pushdown 3-5 sets

Hammer Curl 3-5 sets

Forearms 3-5 sets


Repeat chest Sat

Repeat back Sun

Cardio:

Everyday if possible, 20 minutes of HIIT

Try a full body program. Deadlifts, squats, and bench press being the center. Deadlift and squat are really good for what you are trying to accomplish. Not using a belt will give better result for core muscles. And take a good look at your diet.