hi all am new so go easy, am wondering if you can give me an estimate on my current body fat?

I'm 148.5lbs down from 189lbs and am currently following a cutting diet with carbs in and around workout and just protein and fats elsewhere (1g protein per lb bodyweight)

Am lifting on a push/pull split with 4 compounds & an isolation as of two weeks ago; was previously on full bodies.


I was looking to cut down to 10% bf before starting a slow clean (possibly carb cycled) bulk. I figure that leaves me needing to lose another 6-8lbs? Not too sure whether i should continue cutting to do this or start a clean bulk now and hope the added muscle will take care of the fat?

http://img221.imageshack.us/img221/3646/bfestimateda3.jpghttp://forums.johnstonefitness.com/%5BURL=http://imageshack.us%5D%5BIMG%5Dhttp://img254.imageshack.us/img254/6995/bfestimateeh5.jpg%5B/IMG%5D%5B/URL%5D



Stats are: Age: 22
Height: 5'7
Stomach at navel 30.5 "
Bicep tensed 14"
Chest 37"

Lifts are relatively poor but then again i have never actively bulked.
Bench 66 kg IRM
Squat 80 kg IRM
DL 98kg IRM

I am looking to eventually have a really lean but functionally strong build, am not overly bothered about size.

Any advice would be appreciated as to cutting/bulking or bf estimate.

Cheers guys

I would say, buy eye guess, around 12%

Hey jaegar!

Great work on the cut! You look tight and have good muscle mass. I'd estimate your BF% between 9-11% if you're not already spot-on 10%. :tucool:

If you're looking for a lean strong build (which you have at the moment, but no reason not to improve) then I'd avoid bulking and go at maintenance or a little above, concentrating on steadily improving lift loads and cardiovascular performance. Bulking right now would mean hitting the apex of fatness right around the start of shirtless weather.

Again, excellent job getting to your current BF and size. :claplow:

I agree with M@ pretty much. You've done good work. I'd eat maintenance for a bit.

Then if you decide to start working on lean mass, do it slowly. Gain maybe 2 lbs a month and you'll not put on excessive fat.

hi all am new so go easy, am wondering if you can give me an estimate on my current body fat?

I'm 148.5lbs down from 189lbs and am currently following a cutting diet with carbs in and around workout and just protein and fats elsewhere (1g protein per lb bodyweight)

I was looking to cut down to 10% bf before starting a slow clean (possibly carb cycled) bulk. I figure that leaves me needing to lose another 6-8lbs? Not too sure whether i should continue cutting to do this or start a clean bulk now and hope the added muscle will take care of the fat?



Wow! Down 40lbs!! Way to go! :claphigh:

My estimate is 10% plus or minus a point...

Since you are not looking to add a bunch of size, I would suggest eating slightly over your maintenance calories and doing a slow, clean, bulk. You will maintain low bodyfat but hopefully allow yourself to increase your stength and maintain the physique you want...

11% ,What is ur main lower lats exercise ? cable close grip rows?

no mate, congrats on your transformation btw saw yours in another thread. inspirational! but my exercise selection is just a mixed rep range of

flat BB bench
bent over BB row
pullups/chinups rotated
DB Military Press
Deadlifts
Back Squats

no mate, congrats on your transformation btw saw yours in another thread. inspirational! but my exercise selection is just a mixed rep range of

flat BB bench
bent over BB row
pullups/chinups rotated
DB Military Press
Deadlifts
Back Squats

Arent pullups same as chinups ? I know close grip pulling hit lower lats..

i term pullups as pronated grip (palms facing away) and chinups as supinated (palms facing towards) how technically correct this is i'm unsure!

i term pullups as pronated grip (palms facing away) and chinups as supinated (palms facing towards) how technically correct this is i'm unsure!

That's correct.

Yes, 12% was a little conservative. You look closer to 10%

Congratulations! That was a great goal you achieved! Good job!