Hey i was wondering if someone could estimate my bf%, the lighting is really bad, esp around my waist where i have a tanline. you can also see a slight outline for a 4pack in person. I'm 5'8 148lbs.

http://img.photobucket.com/albums/v88/Hotswim/Random%20Stuff/49c5467f.jpg

http://img.photobucket.com/albums/v88/Hotswim/Random%20Stuff/gyneco2.jpg

15-18%, a good start for a summer in the gym.

15-18%, a good start for a summer in the gym.

Looks about right.

15-18%, a good start for a summer in the gym.

What weight do you think would put me around 10%? I am currently 148lbs

What weight do you think would put me around 10%? I am currently 148lbs

Not sure. But I wouldn't cut to 10% now. I don't think you have the size to do that. Cut awhile longer. Then just eat at maintenace and lift hard and heavy and work on adding some muscle and losing fat at the same time. I think for you that it would very likely be possible.

Not sure. But I wouldn't cut to 10% now. I don't think you have the size to do that. Cut awhile longer. Then just eat at maintenace and lift hard and heavy and work on adding some muscle and losing fat at the same time. I think for you that it would very likely be possible.

BMR: 1732.748 Calories without activity
BMR: 2685.7594 Calories with moderate (3-5/week) activity

K sounds like cutting for a little bit longer is the plan, then add muscle. For cutting, 1700-1800 cal per day, in 6 small meals with lean protein and whole grain. (is that a good calorie amount?) also what weight should i cut to before starting to add muscle?

When maintaining and lifting (after i cut a litte) how many calories should i be eating?


And my plan for lifting and cardio, which should start saturday hopefully will be:

Day 1:
Chest + Abs

Cardio 20-30min after on bike or tredmill.


Day 2:
Legs + Abs

Cardio 20-30min after on bike or tredmill.

Day 3:
Off

Day 4:
Shoulders + Abs

Cardio 20-30min after on bike or tredmill.

Day 5:
Arms

Cardio 20-30min after on bike or tredmill.

Day 6:
Off

Day 7:
back

Cardio 20-30min after on bike or tredmill.

BMR: 1732.748 Calories without activity
BMR: 2685.7594 Calories with moderate (3-5/week) activity

K sounds like cutting for a little bit longer is the plan, then add muscle. For cutting, 1700-1800 cal per day, in 6 small meals with lean protein and whole grain. (is that a good calorie amount?) also what weight should i cut to before starting to add muscle?

When maintaining and lifting (after i cut a litte) how many calories should i be eating?


And my plan for lifting and cardio, which should start saturday hopefully will be:



You don't need to cut calories more than say 300 to 2300. Drop back on the cardio It doesn't build muscle. When will your body recover?

You don't need to cut calories more than say 300 to 2300. Drop back on the cardio It doesn't build muscle. When will your body recover?

even to cut off some of the bodyfat % from 15-18%?

even to cut off some of the bodyfat % from 15-18%?

How many lbs of muscle would also change BF%? Add 5 lbs of muscle and lose 5 lbs of fat. No weight loss but what would it do to your %. Play with it.