Body Fat % estimate !!

[playtowin123]

Yo. I’ve cut down from 200lbs in the last year (had an injury).

I had got to 200 through a slow bulk that went a bit wrong due to the injury. I put more fat on obviously.

I’m skinny but was even worse before, so the bulk did help me fill out quite a lot. Happy with the changes some what.

My body has changed a lot since starting training in Jan 2014, but injury’s have held me back. I’m as dedicated as ever though and not giving up.

For this year I wanted to shred down as much fat as I could before starting my 3 month bulk. I’ve been loosing 1lbs a week with a high protein diet, solid 4 day gym plan and lots of cardiovasculal work.

Proteins 200g

Rest spread between complex carbs and good fats.

Although i may look skinny, it seems my goal of loosIng mainly fat has been achieved.

I wanted to roughly know my body fat. I went to a proper body fat place here in England, paid £30 ($55) and it came back at 30% ����

The company said my protein is far too high and I need to lower to 140 grams a day lmao


6ft
171lbs
30 years old



Now I am to clean bulk slowly and build a better base before my first AAS !!



(Uploader wouldn't work


PIC - http://i66.tinypic.com/2624al2.png)

 

[mickc1965]

Nowhere near 30%, how did they estimate body fat?

I would say 15-18

 

[playtowin123]

Body Impedance. $5000 machine.

But yeah, she said my levels were wrong due to excessive protein intake lol

I don't see how I can safely get down to 12% atm. Im going to cut to 168 lbs over the next 4 weeks and then thats it, a slow bulk over the next 3 months with Sarms S4 and GW (spent over $300 on enough for a full 12 weeks cut/bulk).

I guess to get down to that 10% I dream of I need to add a good base of muscle before I can safely achieve it.

 

[ironlifter36]

Ya, no way you are 30% BF. I would say half that and the issue is not your body fat, but the lack of LBM.

200g of protein is not to much. Couple of questions for you regarding your nutrition and training...

1.) Where are you getting the majority of your protein from?

2.) What does your training and workout routine look like? What lifts/exercises are you doing?

 

[playtowin123]

Yeha agreed man.

1) Protein comes from mainly food like Chicken, Beef, Turkey and sometimes, but not often, Lamb. Then I like to have 1 or 2 Optimum Nutrition Cassien Protein If I do not get 200g through food

2)


Chest & triceps

Bench press
Incline bench -
DB Cables
Close grip press
Rope pushdown
Bent Over Tricep Extension
Seated �� crusher


Back & Biceps

Lat Pull Down
Bent Over Row
Machine Row
Deadlift - 4x8
Standing Bicep Bar Curls -
Incline DB Curls
Hammer curls

Shoulders & Oblique

BB Shoulder Press
DB side raise
DB front raises
Shrugs

Oblique side bends -
Oblique Ball Twist

Legs & Abs

Leg Extension
Leg Curls
Leg Press
Romanian Deadlift
Calf Press
Smith Squat (bad knee)

Leg Raises
Weighted Sit-ups



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That was desigined by a bodybuilder / PT here in england











 

[mickc1965]

Body Impedance. $5000 machine.

But yeah, she said my levels were wrong due to excessive protein intake lol

That was a waste of 5k on their behalf if protein intake can screw the result.

 

[ironlifter36]

Protein sources look good.

Workout routine and exercise selection looks good in my opinion as well, has all the key compound lifts. Just keep doing what your doing, focus on adding weight to the bar on compound lifts, be consistent and it will come. Due to genetics and individual differences, rate of muscle gain will vary so be patient and consistent.

Everything looks good.

 

[ironlifter36]

If i had to make one recommendation, it would be to add some direct rear delt work. IMO, rarely can one have enough side and rear delt development.

 

[RickRock]

Probably middle teens on bodyfat and that's about it bro. What does your diet look like going into this bulk? Your ports in intake is fine, but I'm curious on your other macros to help you get the size you are after. I don't see a problem with your workout split either

 

[ironlifter36]

Dont think he paid 5K, think the machine they used cost 5K. At least thats what i hope he means.

 

[playtowin123]

If i had to make one recommendation, it would be to add some direct rear delt work. IMO, rarely can one have enough side and rear delt development.

Ahh I will take this advice FOR SURE.

On back day right.. Any advice on good compound movements for this or should I look to Isolate ?

 

[playtowin123]

Probably middle teens on bodyfat and that's about it bro. What does your diet look like going into this bulk? Your ports in intake is fine, but I'm curious on your other macros to help you get the size you are after. I don't see a problem with your workout split either

I try to do cardio 4 times a week, mainly so I can eat more foot (hate eating so little) and for my carido fitness. Mainly Spinning, Football or a slow 30 - 60 min bike ride / machine

 

[mickc1965]

Dont think he paid 5K, think the machine they used cost 5K. At least thats what i hope he means.

I did say 'on their behalf', he paid £30 for the test, and to blame protein intake for affecting the result [emoji848]

That was a waste of 5k on their behalf if protein intake can screw the result.

 

[RickRock]

I can't read anything in those pics you posted bro. It just comes up blurry, when I try to enlarge it to read it. Just make sure you are eating enough if you are looking for gains

 

[mickc1965]

He is aiming for 1850 kcals

 

[ironlifter36]

On back day or shoulder day....may go with shoulder day as to not further lengthen your back/bicep routine.

Isolating and developing a mind muscle connection with the rear delts can be difficult. May want to experiment with face pulls, rear db flys, pec dec rear delt or other variants to see what works best for you. Google rear delt exercises. I have found lighter weights to work better on rear delts, when i start going heavy other muscles tend to take over which defeats the purpose.

 

[playtowin123]

Thanks guys.


Rick, it’s mainly

Oats
Chicken / Beef / Turkey
Rice
Protein Powder
Almonds
Green beans
Kale
Spinach
Broccoli
Sweet Potato
Potatoes


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Is there any point cutting now and shall I continue taking S4 and GW if I should stalk bulking ?